sub-3 or blow-up trying

Running w/the Elves

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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: 6.00 Month: 106.00 Year: 200.00
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: 244.00
Kinvara Blue/red Lifetime Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
183.0031.509.600.00224.10
Pureflow 5 Miles: 148.10Launch 2 Black Miles: 36.50Pureflow 4 Miles: 3.00Asic Neons 2 Miles: 15.50Adrenalines/black Miles: 9.00Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles easy + 5 more in the afternoon.

Launch 2 Black Miles: 5.00Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Race: Running w/the Elves (3 Miles) 00:19:07, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.003.100.006.50

AM- Ran slow 3-miles in antipation of a 5k later in the day.

PM- Ran a "5k" in 19:07. I'm pretty sure the course was short. My garmin may not be perfect, but according to it my fastest mile was 6:17. The math doesn't add up. Full distance would probably have put me closer to 20 or 20:30. I'll take it though!

Pureflow 4 Miles: 3.00Asic Neons 2 Miles: 3.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Launch 2 Black Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Adrenalines/black Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.002.000.009.10

Ran 5k w/youngest daughter in 28:40. Then ran 6 miles on my own, including miles 2-3 in 12:23.

Asics Racers (neon) Miles: 6.00Pureflow 5 Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles at a moderate pace.

Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 miles, including 2 @ 7:30 pace.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

AM- 3 miles warm-up and then 4 @ mp (7:30,7:30,7:24,7:24).

PM- 6 miles slowly.

Pureflow 5 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 miles warm-up and then 6 miles firm (4 @ 7:30 pace and last 2 @ 7:24 pace).

Pureflow 5 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.502.500.0010.00

AM- ran 6 miles, including 2 in 12:32 and last .5 fast.

PM- ran 4 miles progressively increasing pace. Did last 2 miles @ 7:24 pace.

Asic Neons 2 Miles: 6.00Pureflow 5 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in humid weather on slick trails. No ankle sprains or falls!

Launch 2 Black Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Launch 2 Black Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles, including 3 @ 7:24 pace.

Pureflow 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Launch 2 Black Miles: 6.00Pureflow 5 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 mile warm-up and then 6 @ 7:30 pace.

Pureflow 5 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM- 1 mile warm-up, 2 miles firm (12:48), 3 miles slowly back home.

PM- 2 mile warm-up and then 4 @ 7:30 pace.

Asic Neons 2 Miles: 6.00Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 12 miles- first 6 @ 9min pace and last 6 @ 8:10 pace.

Pureflow 5 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles in just under an hour.

Pureflow 5 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

AM- 4 miles, including last 2 @ 7:27 pace.

PM- 5 miles, including last 2 uphill under 8min pace. 

Pureflow 5 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 brutal miles...got it done.

Pureflow 5 Miles: 13.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles...3 on TM and 6 on trails.

Pureflow 5 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
183.0031.509.600.00224.10
Pureflow 5 Miles: 148.10Launch 2 Black Miles: 36.50Pureflow 4 Miles: 3.00Asic Neons 2 Miles: 15.50Adrenalines/black Miles: 9.00Asics Racers (neon) Miles: 6.00
Weight: 0.00
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