sub-3 or blow-up trying

October 2010

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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
284.4021.0023.250.00328.65
Wave Inspire 6 Miles: 36.40Saucony Rides (yellow) Miles: 233.65Tangent 4 (2) Miles: 45.00Saucony ProdGrid Kinvara Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Ran 6.2 miles with my wife through the pouring rain and then added an extra 5 on my own.  Trying to keep the 70mile weeks going before picking it up a tad for October. It's been difficult with weather, travel, and several deaths within our congregation.  Ultimately, it's first things first and I feel fortunate to have running as a secondary outlet. 

Wave Inspire 6 Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran with Ed this morning and pulled off a 20-miler.  We started slowly (first couple miles at 8:30 pace) and gradually picked up the pace.  Miles 18 and 19 were our fastest 2 (7:15, 6:55).  Overall did it in 2:37:55 (7:54 pace).  Hopefully, our long runs will get easier over the next month. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

 A little rainy and windy out and I have a slight cold, so wimped out and did a TM workout.  Honestly, I'm not sure if some of these TM workouts are as effective as running outdoor, but my times just keep improving- 5 weeks ago I struggled to hold a 6:30 pace for 5 miles and today I easily held a 6:22 pace for 9miles.  In fact, I could have gone longer if the mat wasn't getting dangerously slippery from perspiration.  Hopefully my indoor improvement will continue to translate to outdoor improvement.  Also, happy to have a solid workout today after having run a 20-miler on Saturday.  Total:  11 miles and I'll count the 9 miles as marathon pace because I think the 6:22 feels closer to 6:40-45 for an outdoor run. 

Tangent 4 (2) Miles: 11.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.605.000.000.0013.60

Ran "Pie Hill" at a fairly decent pace.  Warmed-up for .6 miles and then went through strong hills for 12 miles at a 7:25 pace, 5 of them being marathon pace.  Ran 1 extra mile as a cooldown for 13.6 miles total. 

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.755.000.000.0011.75

Ran a hilly course through Morris, starting w/.25 warm-up, 10.25 @ 7:18 pace (5mp miles), and a 1.25 mile cooldown- 11.75 miles total.  It's been a solid week of running thus far. 

Saucony Rides (yellow) Miles: 11.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 8:41 pace.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 10.5 miles- first 8 @ 7:45 pace, next 1.5 in the woods, and then 1 mile "cooldown". 

Tangent 4 (2) Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 8.5 miles progressively working towards a 6:45 pace tops.  Did first 8.5 miles @ overall pace of 7:20 and then closed with 1-mile "cooldown". 

Saucony Rides (yellow) Miles: 9.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran 14 miles with Ed, 13 of them at a 7:45 pace. 

Saucony Rides (yellow) Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 3 miles with Rick at about a 9:30 pace and then ventured off on my own to run an extra 7 at a 7:25 pace- 10 miles total.

Saucony Rides (yellow) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran the "Pie Hill" course @ 8:25 pace- 13.6 miles total.

Saucony Rides (yellow) Miles: 13.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran the "Pie Hill" course backwards at an 8:25 pace- 13.5 mile total.

Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles with Ed in very windy conditions in 2:36:15- 7:49 pace.  We plan to do a 22-miler in 2 weeks, race a 1/2 marathon the week after, and run the Philly Marathon 2-weeks after that.  Getting close!

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Ran 8.1 miles @ 7:40 pace.  Watched my daughter's cross-country meet- she's dropped her 1.9 mile time from 19 min to 16:04 in the last 3 weeks.  Fun to watch!

Wave Inspire 6 Miles: 8.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.500.0014.50

Did a challenging workout today mixing in "speedwork" on the "Pie Hill" course.  Did 19x800 w/.25 jog between for a total of 14.5 miles in 1:49:49 (7:34 pace).  I counted the 800's as threshold pace- felt 10k-ish.  The last 2-3 weeks has been focussed on stretching out distance, so really felt the need to get some zip back in the legs.  Hope to get more consistent with the faster stuff over the next couple of weeks. 

Tangent 4 (2) Miles: 14.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.006.250.009.00

No time to run today, so went to the gym this evening.  Did 1-mile warm-up and then 3 x 2 miles @ 6:27 pace w/.25 jog between sets.  Finished with a 1.5 "cooldown" w/.25 @ 6:27 just to get in 10k total worth of 10k pace. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran the steep "Pie Hill" course backwards for a total of 13.5 miles @ 7:53 pace- started @ a slower pace of about 8:30 and progressively sped up; 8 of the miles were sub-8minutes and the fastest was 7:07. 

Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Ran 20 with Ed in 2:34:38 (7:44 pace).  Pretty good week of running thus far. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles through "Pie Hill" in just under 9min pace. 

Saucony Rides (yellow) Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran 10.1 miles at an 8:18 pace. 

Saucony Rides (yellow) Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles @ a 9min pace. 

Saucony Rides (yellow) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.007.500.0013.60

Ran the "Pie Hill" course in the pouring rain.  Seriously pouring!  For the first 10 miles, I did 10 x 1200 w/.25 jog between each.  3 of the 1200's were uphill- ouch!  Starting with mile 11, I shifted to about a 7:45 pace and then slowly jogged the last 1.6 miles.  13.6 miles total- 12 of them @ an overall pace of 7:25.  Came to the conclusion that my Kinvara's are good for a 1/2 marathon maximum- my feet were really feeling it by mile 11 while last week I made it just fine through 15.   Think I'll go with Saucony Tangents for my next marathon. 

Saucony ProdGrid Kinvara Miles: 13.60
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles @ a very slow pace- 9:30ish.

Saucony Rides (yellow) Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran 7.1 miles with my wife and then let her complete a 10-mile run while I picked up our 3-year-old from the gym nursery. 

Saucony Rides (yellow) Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran a very hilly course with Ed.  Did 22 miles in 2:56:50 (8:02 pace).  Last long run before Philly. 

Saucony Rides (yellow) Miles: 22.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran the Litchfield Road Race route with my wife for a total of 7.1 miles.

Wave Inspire 6 Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
284.4021.0023.250.00328.65
Wave Inspire 6 Miles: 36.40Saucony Rides (yellow) Miles: 233.65Tangent 4 (2) Miles: 45.00Saucony ProdGrid Kinvara Miles: 13.60
Weight: 0.00
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