sub-3 or blow-up trying

Goshen Turkey Trot

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRockness18's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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

 

 

Click to donate
to Ukraine's Armed Forces
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
101.7019.5060.101.00182.30
Brooks Launch (orange) Miles: 57.35Brooks Launch 2 (orange) Miles: 107.45Riders Red/yellow Miles: 9.25Asics Dc-racer Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Quick run on TM at the gym:  3 mile warm-up and then 3 miles more firm (6:27,6:27,6:00).  Taking my wife to Cirque Du Soleil for a belated birthday celebration. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.505.500.000.0014.00

Jogged 2.5 miles warm-up and then did 5.5 miles of the Goshen Turkey Trot through steep hills (6:46 pace).  Didn't have it in me to finish the full 10k (last section is steep uphill).  Stretched and then jogged 6 more miles back home- 14 miles total. 

Brooks Launch 2 (orange) Miles: 14.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.000.009.25

Lifted weights at the gym for 20min and did TM:  3-mile warm-up and then 3 miles @ 6:27 pace.

Ran 3.25 more miles w/my oldest daughter @ about 8:20 pace. 

Riders Red/yellow Miles: 3.25Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the basement TM...hope to get another quick one in after meetings tonight.

Brooks Launch 2 (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Had time for real quick workout- ran 3-mile warm-up, 3 @ 6:27 pace, and then 2 cooldown on TM. 

Brooks Launch (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

No time to run yesterday.  Made it to the gym today, but only time for quick run.  Did 3-mile warm-up and then 3 @ 6:27 pace...quick water break and then 2 more @ 6:27 pace- 8 miles total. 

Brooks Launch (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Felt really good today, but still wet and windy out, so once again did a TM workout- 3 mile warm-up and then 3 miles @ 5:49 pace.  15 minute leg-workout with weights at the end. 

Brooks Launch 2 (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.500.0014.50

Jogged to Goshen and ran first 5.5 miles of the Turkey Trot course (6:41 pace) and then ran back home- 14.5 miles total. 

Brooks Launch 2 (orange) Miles: 14.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.100.006.10

Went to the gym and did another TM workout:  3 miles warm-up and then a 5k in 17:49...I'm not sure, but that may be my Treadmill pr.  For me, it usually translates 15-20 seconds slower on the road, so it's still pretty booking it for me. 

Brooks Launch (orange) Miles: 6.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Ran on basement TM:  3 mile warm-up and then three hard miles (5:56,5:52,5:49)- 6 total. 

Brooks Launch 2 (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.001.006.20

Ran w/2 of my daughters to the track and did 4 x 400 (82,78,77,72) then ran back home- 6.2 miles total.

Brooks Launch 2 (orange) Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Gym TM:  4 miles slow and finished by doing last two @ 6:27 pace- 6 total. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.005.500.0014.75

Went out to Goshen to once again run through the Turkey Trot course.  Did 3-mile warm-up and then 5.5 firm miles (6:22,6:16,6:30,6:32,7:07, + 1/2 mile @ about 6:40ish pace).  Finished the course and then jogged home- 14.75 miles total.  Keeping the weekly miles low for a while and hope to edge my way back to 70mile weekly slowly (late Jan/early Feb).  I have no Spring marathon on the calendar, so feel it might be good to stay low kep for a bit. 

Brooks Launch 2 (orange) Miles: 14.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.006.250.009.00

Solid workout on the basement TM:  3 mile progressive warm-up, stopped/stretched, and then ran firm 6 miles (6:27,6:27,6:22,6:22,6:18,6min)- felt great at the end.  I'm going to run very lightly the next 2 days and then give a solid effort for the Turkey Trot 10k on a very tough course. 

Brooks Launch 2 (orange) Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles on the basement TM @ 7:47 pace.

Riders Red/yellow Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Ran 3.25 miles nice and easy with my wife (9ish pace) and then did 20 minutes of upper-body work at the gym. 

Brooks Launch (orange) Miles: 3.25
Weight: 0.00
Add Comment
Race: Goshen Turkey Trot (6.2 Miles) 00:41:29, Place overall: 24, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.250.008.25

Ran the local Turkey Trot in Goshen today.  Did a 2-mile warm-up and then got near the front of the line for the start.  There were about 680 runners and the weather was perfect- low 40's, no wind, and full sunshine.  The gun sounded and we were off...

Mile 1:  Hilly, yet a steep downcline in the middle (6:15)

Mile 2:  Flat for the first half, steep downhill and then steep uphill (6:18)

Mile 3:  Half mile uphill (steep) and then half mile down (6:41)- legs are definitely starting to feel it.

Mile 4:  3/4 gradual uphill and then slight downhill before going back up into a trail (7:10)- actually stopped to drink 2 cups of water and seriously considered shifting into a slow jog.

Mile 5:  1/3 mile uphill on a trail, reached the road and did a short dash downhill, and then just steady back up (7:17). 

Mile 6:  Gradual downhill for 2/3 of a mile and then the sharp uphill...basically running part of mile 1 backwards- passed a few on the uphill, including the first place woman (6:56)

.25:  I had enough in the tank to run this part fairly fast...not sure my pace, but most of it was between 6 and 6:20.

Finish:  41:29...my pr on this course is 40:46,  but that's off 70mile weeks, I've been running 40 miles/per week, so felt satisfied with this.  Came in 24th overall and 3rd in my age division.  Well enough to bring home a free pie for Thanksgiving.   Happy Thanksgiving to all bloggers! 

Asics Dc-racer Miles: 8.25
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

Ran 3 miles on TM + a few intervals @ 6 min pace (400,800,400)- 4 miles total.  Also, did leg workout w/squats. 

Brooks Launch (orange) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.000.000.0010.00

Got outdoors.  Started in the mid-40's and was snowing by the end of my run.  Did first 7 miles @ 7:10 pace, veered into the woods for 2 miles, and finished with a slow mile- 10 miles total. 

Brooks Launch 2 (orange) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.500.009.00

Basement TM:  3-mile progressive warm-up, working down to 6:27 pace and then 6 firm miles (6:27,6:27,6:22,6:22,6:18,6min)- 9 miles total and sweaty mess at the end. 

Brooks Launch 2 (orange) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Worked out at the gym + TM:  3mile warm-up and the 3 miles @ 6min pace- 6 total. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.001.000.008.00

Basement TM:  7 mp miles (7:30,7:24,7:18,7:13,7:08,7:03,6:56) and closed out mile 8 w/6min mile. 

Brooks Launch 2 (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 easy miles on the TM.

5 more miles on the basement TM.

Brooks Launch (orange) Miles: 4.00Brooks Launch 2 (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
101.7019.5060.101.00182.30
Brooks Launch (orange) Miles: 57.35Brooks Launch 2 (orange) Miles: 107.45Riders Red/yellow Miles: 9.25Asics Dc-racer Miles: 8.25
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):