sub-3 or blow-up trying

November 04, 2024

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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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	6.00	Month:	18.00	Year:	1222.00
Barefoot Lifetime Miles:						114.25
K12- Black Lifetime Miles:						401.00
Kinvara 13 (blue 1) Lifetime Miles:						341.00
Kinvara 13 (blue 2) Lifetime Miles:						366.00
Kinvara 14 Neon Lifetime Miles:						388.00
Kinvara 14/teal Lifetime Miles:						504.50
Kinvara Blue/red Lifetime Miles:						377.00
Kinvara 15 (blue/grey) Lifetime Miles:						178.50
Kinvara 14 Green Lifetime Miles:						153.00

Thu, Dec 04, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	3.20	0.00	0.00	9.20

The weather was in the high 30's so I broke away in the afternoon to get another tempo run in. Normally wouldn't do 2 days in a row, but I'm willing to take what the weather will give me. Jogged 1.5 miles down to White's Woods. Ran the 5k trail course hard...didn't have great expectations based on having run it hard yesterday. Felt satisfied to run it in 19:50 (5:58, 6:55, 6:12). Honestly, that middle hill is a bear! Took a 4 minute rest and decided to run the same course with a goal of keeping new marathon goal pace. Figure tired running would give me a sense of how I'm progressing. Ran the 2nd 5k in 22:35 (6:58, 7:59, 6:52). Was very happy to nail the 3rd mile in almost exactly my goal pace. The middle hill is just nasty, so I just kept the same effort and allowed the time to slow down. Jogged 1.5 miles back for a total of 9.2 miles. Although the speed work may be a challenge in the winter, I want to at least be able to maintain what I have and perhaps continue to broaden my running base with hills and distance. I've decided to skip the 5k event in town this weekend (to do a longer training run) and have signed up for a 10-mile run two weeks from Saturday. They advertise themselves as having the most challenging course in New England (steep hills). I will not concern myself with pr's this winter/spring (will be happy if they come) and will focus more on challenging courses to prepare for the hills of Boston. Boston is where I want my new pr.

Weight: 181.5 lbs

Saucony Trigons Miles: 9.20

Weight: 0.00

Comments

From wheakory on Thu, Dec 04, 2008 at 18:43:02

The hills at Boston are really nothing. Their so overrated that when you see heartbreak hill you'll laugh, because it really is nothing.

From rockness18 on Fri, Dec 05, 2008 at 09:50:08

Really? Interesting. My goal is to break 3 hours. What aspect of running do you think would help me the most? Speed, hills, endurance, etc. I will address them all, but would like to address my weak areas as well as aspects that will help prepare my for the Boston course.

From wheakory on Fri, Dec 05, 2008 at 14:18:15

I would still focus on rolling hills, but you really don't need anything real steep hills to train on. I did hill repeats to prepare for Boston and that really helped, along with Yasso 800's.

I would just make sure in your training that you are running a lot of rolling hill courses and every other week alternate between hill repeats and yasso 800's or 1600's on the track or wherever.

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