sub-3 or blow-up trying

New Haven 20k

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Location:

Mooresville,NC,

Member Since:

May 01, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2007 Highlights:  Litchfield Road Race (7.1) in 58:36

2008 Highlights:  New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30

2009 Highlights:  Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09

2010 Highlights:  Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59

2011 Highlights:  Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05

2012 Highlights:  Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).

Personal Records

1-mile:  5:39/track (2008)

5k:  19:05/Jingle Bell (2011)

10k:  39:58/road race (2010)

20k:  1:23:59 (2010/New Haven)

1/2 marathon:  1:28:35 (2011/Ghost Trail)

marathon:  3:06:59 (2010/Philly)

 

 

 

 

Short-Term Running Goals:

Sub-3:05 marathon in Fall

Sub-1:23 in New Haven 20k

Sub-46 min in Litchfield RR

Sub-19 in 5k

Sub-5:30 in mile

Upcoming Races: 

     TBD

 

 

 

 

Long-Term Running Goals:

sub-3hr marathon

sub-5:15 min mile

become a competitive master's runner

win age division in smaller marathon

 

Personal:

Married w/six daughters (9 year age span)

Pastor a church in NC

Enjoy travel and recreation with family

Began running in November of 2007

 

 

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Miles:This week: 24.50 Month: 12.00 Year: 1089.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 341.00
Kinvara 13 (blue 2) Lifetime Miles: 366.00
Kinvara 14 Neon Lifetime Miles: 388.00
Kinvara 14/teal Lifetime Miles: 493.50
Kinvara Blue/red Lifetime Miles: 371.00
Kinvara 15 (blue/grey) Lifetime Miles: 138.50
Kinvara 14 Green Lifetime Miles: 77.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.8596.8520.000.00291.70
Riders Red/yellow Miles: 160.85Brooks Launch (orange) Miles: 72.35Saucony ProdGrid Kinvara Miles: 9.00Brooks Adrenaline (black) Miles: 8.00Asics Dc-racer Miles: 5.00Brooks Pure Cadence (red) Miles: 36.50
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles on the TM + upper body weights.  Completed 300 miles for August- happy with this in that we did so much travelling.  Got my 70 for this week as well.  Decided to take it easy this weekend to be semi-rested for a 20k on Monday.  I don't have big expectations for Monday, yet hope for it to be a springboard for a solid September in preparation for an October marathon.  My legs feel ready for an intense month of training, so staying hopeful for October. 

Riders Red/yellow Miles: 4.00
Weight: 0.00
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Race: New Haven 20k (12.4 Miles) 01:24:14, Place overall: 183, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.5012.500.000.0023.00

Ran the New Haven 20k in the unofficial time of 1:24:14 (according to my watch).  They had finishing times at the end, but not chip times, so w/out chip I finished in 1:24:19.  My best time on this course is 15 seconds faster, yet because of the weather and my overall place (jumped 35 spots overall and 7 in my division from my pr time a couple years ago) I feel this is the best I've run this course.  After 2.75 miles of warm-up and stretching, I lined up for the race.  Splits are hard to remember, but this is a fairly close ballpark...

Mile 1:  6:31

Mile 2: 6:37

Mile 3: 6:34

Mile 4: 6:41

Mile 5: 6:44

Mile 6: 6:48

Mile 7: 6:51

Mile 8: 6:51

Mile 9: 6:54

Mile 10: 7:03 (big hill)

Mile 11: 6:45

Mile 12: 6:44

last .4: ??? Ended in 1:24:19 (1:24:14 w/chip)...my garmin said 12.5 miles total.

 

Went to 5 Guys & Fries for post-race meal- never had a burger so tasty!  Then came home and threw down another 7.75 miles (slow) to get some extra base mileage in towards October's marathon- felt good. 

 

Riders Red/yellow Miles: 7.75Brooks Launch (orange) Miles: 15.25
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM @ the gym + leg work. 

Riders Red/yellow Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Rainy out, so back to the gym TM...did 3-mile warm-up and then 6 miles @ 6:27 pace. 

Saucony ProdGrid Kinvara Miles: 9.00
Weight: 179.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the TM @ gym + 20 min weights. 

Riders Red/yellow Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

Went running on a path/road going along the Housatonic River.  My wife accompanied by bicycle.  Started a little too late so suffered the effects of 80 degree temperatures + high humidity.  Did 2-mile warm-up, 8miles @ 7:20 pace (continuous rolling hills), and then began the death March a mile or two into my way back.  Complete 20 miles total- the last 5-6 were torcherous. 

Riders Red/yellow Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 slow miles- 6 of them on trails. 

Brooks Adrenaline (black) Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Was asked to participate in a race put on to raise money for the Fisher House which gives care for injured soldiers.  I'd just done a 20k on Monday and a 20-miler on Friday, so I knew my legs may not be up to race mode.  Decided to run and treat it as a training run, keeping things around a 7min pace.  Little did I know how challenging the course would be- it was only 5 miles, but it was a trail run with many hills and rocky/rooty terrain in several places.  I stayed committed to a 7min pace and ran the course in just under 35 minutes.  This includes missing the last turn and running an extra tenth of a mile- 5 miles total and definitely a good training run. 

Asics Dc-racer Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

4 mile warm-up on TM and then 3-miles @ 6:22 pace...also threw in a leg workout on the weights. 

Brooks Pure Cadence (red) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Got a great mp run in today...did a 4x3x2x1 workout.

- 4 miles @ 7:14 pace and then .25 jog

- 3 miles @ 7:04 pace and then .25 jog (stopped at water spicket)

- 2 miles @ 6:53 pace and then .25 jog

- 1 mile @ 6:42 pace and then jogged the rest of the way home (12 miles total).

Relief in weather- low 70's and low humidity. 

Riders Red/yellow Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 slow miles on TM @ the gym + 15 min weights.

Brooks Pure Cadence (red) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.500.000.0012.00

Went for a progressive run...1st miles miles (9min,8:37,8:24,8:19,7:56) stopped to stretch and then continued the progressive trend (7:22,7:08,6:59,6:50).  Jogged the rest of the way home slowly for 12 miles total.

Riders Red/yellow Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

5 miles on TM @ gym + leg workout.

7.5 miles w/my wife- 5.5 of them on trails. 

Brooks Pure Cadence (red) Miles: 12.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Did a 20-miler alongside the Farmington River- my wife accompanied me with her bike.  Kept pretty much an 8:15-40 pace throughout the entire run.  Consumed two 32-ounce poweraids + 20 ounce bottle of water during the run. 

Riders Red/yellow Miles: 20.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles- 5 w/my wife and 3 on my own.

Riders Red/yellow Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles- 8 of them through trails @ about 8:40 pace. 

Riders Red/yellow Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Really busy today, so didn't get to run until evening.  Hit the TM and did a 3-mile progressive warm-up, working down to 5:45 speed.  Stretched and then ran 3 miles in 18min.  Good, quick workout.  May try a longer speed tempo tomorrow. 

Brooks Pure Cadence (red) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.004.000.0014.00

7 at the gym TM:  3 mile warm-up and then 3 miles in 18min...quick pause and then 1 more mile @ 6min pace.

7 more miles after dinner outside- 8:30ish pace. 

Brooks Pure Cadence (red) Miles: 7.00Riders Red/yellow Miles: 7.00
Weight: 178.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.000.000.008.50

Ran 8.5 miles while my 9-year-old accompanied me by bike.  3 of them on trails and 1 on the track.  She stopped to run and I paced her to a 7:25 mile- not too shabby! 

Riders Red/yellow Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Ran 7.4 miles with my wife at 9-9:30 pace. 

Riders Red/yellow Miles: 7.40
Weight: 0.00
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Race: Hogsback Half Marathon (13.1 Miles) 01:29:36, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

Ran the Hogsback Half in Colebrook, CT.  Seemed to be 300-350 runners.  The course runs alongside a river down and back.  The first 2-3 miles have a fairly steep downhill, the middle section is mostly gently rollers, and the last 2-3 was a nasty uphill.  I kept track of my time until about mile 10 and then it was just survival mode.

Mile 1: 6:15 (actually ran quite conservatively)

Mile 2: 6:21 (continued to be careful on the downhill)

Mile 3:  6:36 (seemed a managable pace, rolling, yet more down than up)

Mile 4: 6:45 (rolling)

Mile 5: 6:41 (still rolling)

Mile 6: 6:46 (stopped to drink water and still felt good)

Mile 7: 6:41 (rolling and now beginning to gradually go uphill)

Mile 8: 6:54 (definitely feel a gentle upward)

Mile 9: 6:57 (hanging on well)

Mile 10: 6:59 (might have been my last sub-7)

Mile 11: 7:05 (here comes the big hill!)

Mile 12-13.1??? (It wasn't pretty, but I held position, passed one runner at the 12 mile marker and finished 1 minute in front of him.)

Official time:  1:29:36 (2 full minutes faster than my pr on this course)- 9th overall and 2nd in my age division- I'll take it!

Brooks Launch (orange) Miles: 16.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Ran 3-miles and then joined my wife for another 6.2.  Now am celebrating her birthday w/family. 

Riders Red/yellow Miles: 9.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.753.000.007.00

2-miles on gym TM and then weights another mile on TM (progressively getting faster) and finished with 3-miles in 18min (6min pace).  Feel like I'm really starting to get my legs going.  Very encouraged to have recovered so quickly from Saturday's 1/2 marathon.  Starting diet for October 21st marathon.  Hope to drop 3-4 lbs and break 3:05 for the first time.  Think I'm right on pace. 

Brooks Launch (orange) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

Jogged 1/4 mile then moved into a 4 mile tempo (6:57 pace), jogged 1/2 mile and then moved into a 3-mile tempo (6:45 pace) and then jogged the rest of the way home- 9.5 miles total.

Riders Red/yellow Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.503.000.009.00

3 miles on TM @ gym + weights.

 

Decided to another run in on basement TM- 3 mile progressive warm-up and then 3 miles in 17:30- did first mile in 5:39, was feeling it so slowed down part way through 2nd mile to 6min pace, but then regained legs and finished 3rd mile at just under 5:45 pace.  Felt strong! 

Brooks Launch (orange) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

Basement TM:  1-mile warm-up and then 5 @ 7:24 pace. 

Riders Red/yellow Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

Did a leg workout at the gym + 5 miles on the TM, including 2 x 800 @ 6min pace.

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5019.500.000.0020.00

Went down the Farmington River bike path to do my last 20-miler before the October marathon.  My wife accompanied me on a bike with two 32-ounce gatorades.  My goal was to keep a 7:30 pace for 16 miles and then finish off the final four nice and slow.  However, I was pleasantly surprised to get the first 7miles just under 49 minutes, so decided to keep a steady pace until I could no longer break 7:30.   Mile 10 threw me a little because I did it in 7:19, but then my slowest mile between 11-14 was 7:11.  Kept moving along and thought mile 16 might be my last (7:24), but somehow kept a 7:12 pace for miles 17-19.  Finally, shut things down halfway through mile 19 and trotted the last 1/2 mile in.  Overall, did 19.5 mp miles in 1:18:39 (7:07 pace) + 1/2 mile slow jog to hit 20 miles total.  Happy with the run. 

Brooks Launch (orange) Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

Ran a 2-mile tempo (7:15,7:15), jogged the third mile slowly and then broke into a 3-mile tempo (7:11,7:08,6:36) and then jogged the rest of the way home slowly- 9.5 miles total. 

Riders Red/yellow Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.8596.8520.000.00291.70
Riders Red/yellow Miles: 160.85Brooks Launch (orange) Miles: 72.35Saucony ProdGrid Kinvara Miles: 9.00Brooks Adrenaline (black) Miles: 8.00Asics Dc-racer Miles: 5.00Brooks Pure Cadence (red) Miles: 36.50
Weight: 178.50
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