sub-3 or blow-up trying

November 2015

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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: 29.00 Month: 153.25 Year: 699.25
Barefoot Lifetime Miles: 114.25
Kinvara 12 White/orange Lifetime Miles: 334.00
Kinvara 12 (teal) Lifetime Miles: 406.00
K12- Black Lifetime Miles: 395.00
Kinvara 12 (silver) Lifetime Miles: 414.75
Kinvara Silver 2 Lifetime Miles: 398.50
Kinvara 12 Gray/orange Lifetime Miles: 298.00
Kinvara 13 (blue 1) Lifetime Miles: 55.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.2510.752.501.0087.50
Brooks Launch Black Miles: 3.00Black Launch 2 Miles: 60.50Pureflow 4 Miles: 12.00Dcracer/red Miles: 11.00Barefoot Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles slowly...first time running after two weeks of working on a torn muscle.

Brooks Launch 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.

Black Launch 2 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

5.75 easy miles.

Black Launch 2 Miles: 5.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles.

Black Launch 2 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

5.75 easy miles.

 

Black Launch 2 Miles: 5.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just noticed that I put last week's running on the wrong week...I'm going to leave it as is due to time and laziness (took the previous week off due to a torn groin muscle).

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

3 miles with some mp intervals sprinkled in.

Black Launch 2 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles, including 2 miles worth mp sprinkled in.

Black Launch 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.500.000.006.00

Ran 6 miles, including 2.5 at mp when going uphill.

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

6 miles easy.

Black Launch 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.251.750.000.006.00

Ran 6 miles, including 1.75 at a 7min pace.

Black Launch 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy.

Black Launch 2 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

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

6 easy miles.

Pureflow 4 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Paced one of my daughter in a 5k Turkey Trot. She really pushed herself and then vomitted 20 yards short of the finish line. While vomiting, her younger sister whipped past us to finish 3rd among Rockness siblings. Our second child was 2nd overall female in a field of 900. Great start to the day. 6 miles total.

 

Dcracer/red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.500.006.00

Jogged a mile, ran 2 in 13:10, jogged 2.5, and then ran the last .5 hard (downhill)- 6 total.

Black Launch 2 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.500.000.006.00

Jogged 3 miles, ran 2.5 @ mp, and then jogged the final .5.

Pureflow 4 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.001.006.00

Ran to the track, jogged a mile, time a mile w/my 10-year-old daughter (7:38), ran another mile, did 8 x 100 on the football field (barefoot), and jogged home- 6 miles total.

Barefoot Miles: 1.00Dcracer/red Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.2510.752.501.0087.50
Brooks Launch Black Miles: 3.00Black Launch 2 Miles: 60.50Pureflow 4 Miles: 12.00Dcracer/red Miles: 11.00Barefoot Miles: 1.00
Weight: 0.00
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