sub-3 or blow-up trying

December 2009

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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
117.951.750.0019.25138.95
Tangent 3 (3) Miles: 71.85Progrid Rides (2) Miles: 33.00Tangent 3 (4) Miles: 27.00
Weight: 180.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7-mile LRR course at a nice slow, even pace in 59:34 (8:31 pace).  Was trying to take 2 full weeks off, but just had too much of an itch.  Ended up with 5 complete days off from running.  Left calf was a little bit sore and right achilles still hurts (but no longer have to limp).  Will run shorter and slower until pain has completely subsided.  Felt good to get out. 

Tangent 3 (3) Miles: 7.00
Weight: 182.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

TM workout:  .5 warm-up, 5 miles at 8:15 pace, and .5 cooldown for 6 total.  Achilles less painful, but still being very cautious. 

PM:  Another 6 on the TM, 5 of them at 8 minute pace.  Felt better than this morning. 

Progrid Rides (2) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at 7:45 pace on TM.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles on TM

Tangent 3 (4) Miles: 3.50
Weight: 179.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles TM:  This road to recovery is not fun.  Energy level has returned.  Healthy achilles not quite there yet.  Patience.

 

PM:  5 more miles...staying cautious in pace and positive in attitude.

Tangent 3 (3) Miles: 5.00Progrid Rides (2) Miles: 5.00
Weight: 181.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 slowly on the TM.

PM:  5 more at 9min pace. 

Tangent 3 (3) Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Lifted weights at the gym + 3 miles on TM.  Happy to see I've gotten my weight "in check" during my down time of running.  It would be awesome if I actually lost weight while recovering. 

Progrid Rides (2) Miles: 3.00
Weight: 179.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.001.005.35

Ran TM @ 9min pace with 4x400 @ 6min pace.

Tangent 3 (3) Miles: 5.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

This is the first day in which I felt I was turning a corner with the achilles.  I've not been pushing it, but have been throwing in a tad bit of "speed" to test things out.  Did 6 miles on the TM, including 4 x 800 @ 6min pace.  Staying inside, keeping patient, and remaining positive!

Tangent 3 (4) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.006.50

6.5 on TM, including 2 x 1200 @ 6 min pace + 400 @ 6min pace to finish.  Also, did 5 sets of squats on free weights.

Tangent 3 (4) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

7 miles on the TM, including 2x1 mile @ 6min pace + completed run w/final 800 @ 6min pace. 

Tangent 3 (3) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 on TM + 20 min. weights.

Tangent 3 (4) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Afternoon:  6.5 on TM, including 2x2000 @ 6min pace.

Tangent 3 (3) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.505.00

TM- 3 miles progressive warm-up (9min up to 6:30min/pace) and then held 6 min/pace for 1.5 miles, followed by .5 mile "cooldown". 

Tangent 3 (3) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.755.50

5.5 miles on the TM, including .75 @ 6 min pace. 

Tangent 3 (3) Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

4 miles @ gym + leg workout...

 

4 miles@ home on TM: 1 mile warmup, 2miles @ 6min pace, 1 mile cooldown.

Tangent 3 (3) Miles: 4.00Progrid Rides (2) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 TM miles at the gym + 20 weights + 20 min bike.

Progrid Rides (2) Miles: 4.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.000.003.7511.00

TM at the gym:  2 mile warm-up, 6x800 @ 6min/pace (.25 jog between), and "cooldown" at the end...6.5 miles total.

TM at home:  Progressively worked up to 6min pace and then 3x 400 @6 min pace; 1 mile "cooldown" for 4.5 miles total.

Tangent 3 (3) Miles: 4.50Tangent 3 (4) Miles: 6.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.750.001.254.00

4 miles on TM, including 1.25 @ 6min pace.

Tangent 3 (3) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great Christmas morning with family!  The kids got a Wii (just as fun for me).  My wife got me a Garmin 305 and I was able to venture outside for the first time since November.  Went 8 miles @ 7:54 pace.  Still have a lot of figuring out to do.  Am not sure my pace for each mile- maybe hit "lap" at the end of each mile?  Did the "Beach Road" route. 

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Rough one today.  Started well.  Laced up a new pair of Nike's and headed out.  The garmin was doing ok for the first 3-4 miles (lap 1- 7:10, lap 2- 7:16, lap 3- 8min, etc).  Somewhere around  mile 5 the garmin would begin beeping every 500 yards or so, so the pace/time/distance was working, but the lap thing was way out of control (need to read instructions better).  Around mile 3 the rain began (maybe affect garmin?).  It was mid-30's and raining (not snowing).  Then around mile 6 my right knee began to lock.  No excruciating pain or anything, it just wouldn't really work any more.  I gave it a mile or so of run/walking, but every downhill segment, no matter how big or small, would cause it to lock-up- maybe it was a month of not running outside?  a month without any hills? 3hrs of tennis with kids on the wii? yesterday's run catching up with me?  the rain/cold?  the new shoes?  I don't know.  I can climb the stairs easily...it's coming back down them that makes them lock now at home. 

Oh well, I'll just keep taking things a day at a time...at least the achilles situation seems to be clearing up.  If I battle much longer, I may take time off just to regain my sanity.  Oh yeah, I'm also finished with back-to-back marathons.  I should have known better by watching the patterns of people on this blog.  Live and learn. 

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
117.951.750.0019.25138.95
Tangent 3 (3) Miles: 71.85Progrid Rides (2) Miles: 33.00Tangent 3 (4) Miles: 27.00
Weight: 180.50
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