sub-3 or blow-up trying

Jingle Bell 5k

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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
68.2032.7537.350.00138.30
Asics Dc-racer Miles: 3.60Brooks Launch 2 (orange) Miles: 65.50Brooks Launch (orange) Miles: 54.00Riders Red/yellow Miles: 13.20Brooks Adrenaline Miles: 2.00
Weight: 0.00
Race: Jingle Bell 5k (3.1 Miles) 00:19:30, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.253.350.006.60

Ran a local 5k Jingle Bell run.  Warmed up at home on the TM and knew this was going to be a tough day- sore and groggy.  I've been running lower mileage and did 17 miles in the last two days to make sure I can get close to a 40-mile week in.  Went back and forth on whether or not to enter today, so decided to just go for it and treat it as a nice training run.  Got to the field and realized I was way underdressed.  Forecast said mid-30's, however it was mid-20's- all I brought was shorts and long sleeve tech- no hat, gloves, or legging.  Jogged .5 mile to try to stay somewhat warm.  Hands were seriously numb at the start.  200 of us lined-up and the gun sounded...

Mile 1- 6:05 (tough hill part way through, yet I kept a nice steady pace)

Mile 2- ??? (hands were so cold, I kept them in my sleeves and did not want to expose them long enough to see my time when the garmin beeped.  Passed the first place girl at some point and held my pace fairly well through 2/3 trails).

Mile 3- ??? (picked off a few runners, including the lead master...felt the 1st place girl huffing over my shoulder and was determined not to get passed).

Finish- 19:30 (11th overall and 1st in age group...finished strong- last 1/2 mile was all uphill and I felt good that not a single runner passed me from .5 miles of the race to the finish...hands were so numb they hurt for the next 1/2 hour).

Overall, felt good.  My pr on this course is 19:05 and I was within decent range for not feeling great.  My two teenage daughters placed 1st and 3rd in their age division, so we came home with 3 bottles of locally tapped syrup.  Next time I will bring gloves and a hat!!

Asics Dc-racer Miles: 3.60Brooks Launch 2 (orange) Miles: 3.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.001.000.007.00

Basement TM: 7:30,7:24,7:18,7:13,7:08,7:03, and finished w/6min mile- 7 total. 

Brooks Launch 2 (orange) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.503.000.006.00

Late night TM in the basement:  3-mile warm-up and then 3 miles in 18min- 6 total. 

Brooks Launch 2 (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the basement TM.

Brooks Launch 2 (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Went to the gym and did leg workout + 6 miles on the TM- last 3 @ 6:27 pace. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

20 min weights + 6 miles on TM.

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Ran 6 miles w/my daughters @ an 8:50 pace and then did another 6 on my own- the first five @ 7:10 pace and a 1-mile cooldown- 12 miles total. 

Brooks Launch 2 (orange) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ran 6.2 miles w/Ed @ about an 8:50 pace. 

Riders Red/yellow Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Basement TM:  3 mile warm-up and the 3 miles @ 6min pace. 

Brooks Launch 2 (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

5 miles on the TM- last two @ 6min pace.

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Jogged to a gym in Manhatten and back (from my hotel)- 1 mile.

Brooks Adrenaline Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Jogged to gym and back- did 40 minutes stair climb as well.  Only 1 mile actually jogging. 

Brooks Adrenaline Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Hit basement TM after a few days in NY.  Felt sluggish and sore, so stopped after 4 miles @ 7:30 pace. 

Brooks Launch 2 (orange) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

3 mile warm-up and then 3 miles @ 6min pace on basement TM.

Brooks Launch 2 (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Leg workout + TM- 3 mile progressive warm-up and then 3 miles firm (6min,5:52,5:45)- 6 miles total.

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.004.000.007.00

Was having a decent workout on the basement TM until the motor went out- 3 mile progressive warm-up and then moved into faster pace- 6:27,6:27,6m,6m- and motor gave at 6.9 miles total. 

Brooks Launch 2 (orange) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.500.006.00

Leg workout + TM @ the gym.  Did intervals w/2.5 miles @ 6min pace- 6 miles total. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

Got outside for the first time in over a week.  Ran 4 miles in 28:24, jogged 1/2, ran 3 more in 21:03, and then jogged the last two home- 9.5 miles total, w/7 of them @ 7:03 pace. 

Brooks Launch 2 (orange) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with my two oldest daughters.

Riders Red/yellow Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

8 miles on the gym's TM, including middled four @ threshold pace (6:27,6:27,6:22,6:22).  Also did weight workout w/legs.

Brooks Launch (orange) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.003.000.006.00

Quick weight workout at the gym + TM- 3mile progressive warm-up + 3 miles in 18 min- 6 miles total. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 miles @ 7:30 pace on the TM @ gym + 20min weights (legs).

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.500.005.00

15 minutes weights + 5 miles on the TM- last 2.5 @ 6:27 pace.

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.2032.7537.350.00138.30
Asics Dc-racer Miles: 3.60Brooks Launch 2 (orange) Miles: 65.50Brooks Launch (orange) Miles: 54.00Riders Red/yellow Miles: 13.20Brooks Adrenaline Miles: 2.00
Weight: 0.00
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