sub-3 or blow-up trying

October 2013

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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: 12.00 Month: 87.00 Year: 181.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 303.00
Kinvara 13 (blue 2) Lifetime Miles: 353.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 231.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
103.1028.0023.000.00154.10
Mizuno Wave Inspire 9 (red) Miles: 27.00Brooks Launch/black Miles: 102.35New Balance (blue) Miles: 17.25Dc-racers (blue) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

Ran 4.5 out towards Goshen @ 8:25 pace, turned back and did 3 through steep hills @ 7:11 pace, and then jogged the final 1.5- 9 miles total.

Mizuno Wave Inspire 9 (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, feeling a little achy in the right calf.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles easy at the gym.

Brooks Launch/black Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles w/my wife.

Brooks Launch/black Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

3-mile progressive warm-up and then 3-miles @ 6:27 pace on the TM.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.500.006.50

3 miles progressive warm-up and then 3.5 miles @ 6:27 pace on gym TM.

Brooks Launch/black Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

Ran 1-mile warm-up, 3-mile mp tempo (7:07,7:22,7:07), jogged a mile, 2-mile tempo (7:10,7:01), and then jogged the last 2-miles home- 9 miles total.

New Balance (blue) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

TM workout- 1 mile warm-up and 5 @ 7:30 pace.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 easy miles- 9:30 pace on the way out and 8:30 pace on the way back.

Mizuno Wave Inspire 9 (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.752.000.000.0011.75

Ran the Turkey Trot course w/my 2 oldest daughter and then went almost another 6 miles more- ended up running 11.75 miles.  The girls did an extra quarter to make it 12 even.  They're insane!

Brooks Launch/black Miles: 11.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

6 miles on gym TM, 5 of them @ 7:30 pace.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

TM @ gym:  2-mile warm-up, 1-progressive mile down to 5:52 pace, held 5:52 for 1-mile, sped to 5:39 for 2nd mile, took a quick breather, and completed a final mile @ 5:45 pace.  My TM times translate to 20-25 seconds slower on the road- still fast for me.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

On weekend getaway- ran 8miles w/my wife.

Brooks Launch/black Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.000.006.25

Ran w/wife and 2 daughters...we all cut loose at the end, so did 5.25 slow and just over 6min for the final mile.

Brooks Launch/black Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.001.500.004.50

Gym TM:  2-mile warm-up, 1 progressive mile and then finished w/1.5 miles @ 6:22 pace.

 

Dc-racers (blue) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ just under 8:30 pace- 37:55 out and 37:45 back.

Mizuno Wave Inspire 9 (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.500.003.50

TM workout:  1-mile warm-up, 1 progressive mile, and then 1.5 miles @ 6:15 pace.

Brooks Launch/black Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Ran 5 miles w/my wife and an extra 3.25 on my own- 8.25 miles total.

New Balance (blue) Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.503.000.006.00

Ran 3-miles progressively, stretched, and then 3 more miles in 18min- 6 total.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.001.000.008.25

Ran the Turkey Trot course (10k) w/my oldest 2- stuck together for the first 5 miles and then all ran our own pace, finished just under 48 minutes and the other 2 weren't far behind.

Ran another 2 miles with girls #5 and 6- 8.25 for the day.

Brooks Launch/black Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.102.502.500.005.10

Ran a short warm-up and then a 5-mile down and back- ran first 2.5 in 17:27 (6:59) pace and was back in 34 minutes flat (6:37 pace back and 6:48 pace overall).

Brooks Launch/black Miles: 5.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

Gave my 2 oldest girls a solid workout today...began by a .5 mile warm-up and then running two 1-mile repeats on the road (6:17, 6:14)- the girls did 6:26/6:32 and 6:36/7flat, veered into the woods and did two 1/4 mile uphills (very steep), and then jogged for 1/2 mile before doing an 800 on a gravel path- 2:50/3flat/3:12.  Jogged the rest of the way home for 7.5 miles total.

Brooks Launch/black Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles on TM @ gym.

Dc-racers (blue) Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
103.1028.0023.000.00154.10
Mizuno Wave Inspire 9 (red) Miles: 27.00Brooks Launch/black Miles: 102.35New Balance (blue) Miles: 17.25Dc-racers (blue) Miles: 7.50
Weight: 0.00
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