sub-3 or blow-up trying

October 2014

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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: 0.00 Month: 23.00 Year: 453.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 346.00
Kinvara Blue/red Lifetime Miles: 115.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0048.2511.000.50175.75
Brooks Launch (blue) Miles: 63.75Mizuno Wave (blue) Miles: 68.00Barefoot Miles: 1.00Brooks Pureflow Black Miles: 43.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 and 6- slowly.

Brooks Launch (blue) Miles: 6.00Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.7510.250.000.0013.00

Had my best distance run in over a year.  Jogged 1.25 for warm-up and then ran firm for 5.25, I'll call it mp since I've not really been running much distance for a while (7:36,7:42,7:46,7:53,7:57)...jogged .25 and then ran another 5 miles firm (7:53,7:57,7:52,7:46,7:53)...jogged then remainder to the gym for 13 miles total.  I will probably be sore for the next few days.  Haven't run more then 3 firm for forever. 

Brooks Launch (blue) Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.504.50

4.5 including .5 miles of strides. 

Barefoot Miles: 1.00Mizuno Wave (blue) Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Warmed up and then ran 2 firm (6:53, 6:42) jogged .5 and then ran firm uphill for a mile (6:51) and jogged the rest of the way home for 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles

 

Mizuno Wave (blue) 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. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles...feeling quite sluggish. 

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.255.000.000.007.25

1.25 warm-up and then 4.5 miles @ 7:35 pace and by the last half of the 5th firm mile my shoes were so drenched by a rain storm that I was going more like 8:15 pace.  7.25 miles total. 

Brooks Launch (blue) Miles: 7.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slogged 5 easy miles.

Mizuno Wave (blue) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Mizuno Wave (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Jogged 1.25 warm-up...

Ran 4 miles firm (7:49,7:47,7:40,7:31)...

stopped to stretch...

Ran another 4 miles firm (7:44,7:42,7:33,7:21)

Slogged the last 1.25 back slowly for 10.5 miles total...need to lose at least 7-8 lbs in the next month for a 5k.  Contemplating a winter marathon.  Would like to see how my body reponds over the next month or two. 

Brooks Launch (blue) Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Finding steady improvement in the running.  Did 1-mile warm-up and then 3 firm miles (6:37,6:37,6:30) and then jogged the last 3 home slowly- 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

1 mile warm-up, 3 miles firm (7:44,7:39,7:26), 5-min. stretch, 3 miles firm (7:41,7:30,7:11) and then jogged 1 slow mile back to Y- 8 miles total. 

Mizuno Wave (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran 1-mile warm-up, 3 miles firm (6:46,6:47,6:38) and then jogged back home slowly- 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.000.008.50

1.25 warm-up, 3-mile tempo (7:47,7:35,7:07)...stretched and started another 3-mile tempo (7:33,7:20,7:03) and then jogged the final 1.25 back to the Y- 8.5 miles total. 

Mizuno Wave (blue) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile run w/my wife.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles run in a new pair of shoes- first 6.5 @ 8:15 pace and last 6.5 @ 9:30 pace. 

Brooks Pureflow Black Miles: 13.00
Weight: 190.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

1 mile warm-up and then really pushed for 2 miles (6:15,6:18) and jogged the final 4 miles for 7 miles total.  Felt really good for have just having done 13 yesterday.  Tentative plan- avg. 50 miles in Nov., 60 miles in Dec., 70 miles in Jan, and go for a Feb. marathon- it will have been over 2 1/2 years.  I think I'm starting to get the itch.  Now just hoping by legs respond. 

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

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Ran 1.25 warm-up, firm for 4 miles (7:35,7:33,7:33,7:14); stopped to stretch and then did another 4 miels (7:23,7:14,7:02,6:45), and then jogged the last 1.25 for 10.5 total. 

Brooks Pureflow Black Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Ran 12.5 miles w/my 15-year-old, 5 of them @ 7:48 pace. 

Brooks Pureflow Black Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.0048.2511.000.50175.75
Brooks Launch (blue) Miles: 63.75Mizuno Wave (blue) Miles: 68.00Barefoot Miles: 1.00Brooks Pureflow Black Miles: 43.00
Weight: 190.00
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