sub-3 or blow-up trying

September 2016

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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: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.608.0016.000.00195.60
Launch 2 Black Miles: 107.80Adrenalines/black Miles: 53.80Asics Racers (neon) Miles: 31.00Asic Neons 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles slowly.

Adrenalines/black Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM- 1 mile warm-up, 2 miles firm (6:10,6:01), and then 4 miles slowly.

PM- 3 miles slowly.

Asics Racers (neon) Miles: 7.00Launch 2 Black Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

5 miles on hotel TM, including 2 @ 6:27 pace.

Asics Racers (neon) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 2 Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.002.000.0010.80

AM: 4.8 easy

PM: 1 warm-up, 2 firm(12:39), and jogged last 3 slowly.

Asics Racers (neon) Miles: 6.00Launch 2 Black Miles: 4.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

Pleased w/today's running results. Took a personal day off from work and had to get my wife to the airport early. Thought about skipping a run altogether, but disciplined myself to get out there. Almost stopped at mile 5, but decided to take it a little further. Got 8.4 in and then later in the day, w/weather in the mid-to-high-90's decided to venture back out- got in 6 more for 14.4 total. Didn't feel great, yet logged in some solid mileage.

Adrenalines/black Miles: 6.00Launch 2 Black Miles: 8.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

Launch 2 Black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

AM: 1 mile warm-up, 3 firm (6:44,6:49,6:33), and then 4 slow miles to finish up w/8 total.

PM:

Launch 2 Black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Adrenalines/black Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

10 miles, including 2 x 800 towards the end.

Adrenalines/black Miles: 7.00Launch 2 Black Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Launch 2 Black Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Ran 1-mile warm-up, 2 firm (12:24), and finished w/4 moderately slow miles.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Ran 1 mile warm-up, 2 mp (13:51), and then 4 slowly.

Launch 2 Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 miles.

Adrenalines/black Miles: 4.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.000.005.00

5 miles, including 2 x 800 and 1-mile firm as well.

Launch 2 Black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM- 6 miles slow.

PM- 92 degrees, 1-mile warm-up, 2 miles firm (12:27), and crawled back 3 miles after having exerted myself in the heat.

Asics Racers (neon) Miles: 6.00Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

Adrenalines/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

3.6 easy miles.

Launch 2 Black Miles: 3.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

.25 warm-up, .75 miles firm, .25 jog, 2.5 firm, .25 slow, 1.5 firm, .25 slow, .25 firm, jogged to the end- 7 miles total.

Launch 2 Black Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

AM- 6 miles slowly.

PM- 1 mile slow, 1 mile fast (5:48), 1-mile cooldown- 3 total.

Asic Neons 2 Miles: 3.00Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.608.0016.000.00195.60
Launch 2 Black Miles: 107.80Adrenalines/black Miles: 53.80Asics Racers (neon) Miles: 31.00Asic Neons 2 Miles: 3.00
Weight: 0.00
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