sub-3 or blow-up trying

March 28, 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

 

 

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to Ukraine's Armed Forces
Miles:This week: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 sets on the TM:  4 miles right before dinner and 6 miles after- 9:30 pace. Also, did 20-min leg work. 

Riders (red) Miles: 10.00
Weight: 0.00
Comments
From Robert on Fri, Jun 18, 2010 at 10:54:09 from 65.101.164.200

Smart pace. I had chronic issues with my achilles & calf muscles a couple of years ago. Here are some random thoughts on what helped me and continues to keep me from having issues, down there anyway:

1. Lot less speed training. I just had to slow down and go the volume route.

2. No stretching that area. I still stretch a little after running, but not the lower legs.

3. Self massage. Instead of stretching I massage the lower legs when there is a problem or stiffness. I use The Stick or my hands. This has been very helpful.

4. Slowly went the minimalist route in terms of shoes (low profile, barefoot, etc.) once most of the pain was gone. I know you already do some of this, but I think the modern running shoe is a contributor to some injuries.

5. Weight training the area (heel drops), but not sure that did too much. I know some PTs that recommend the heel drop off the stairs though.

I also think that icing the area was counter productive as well. Massage and increasing blood flow worked better for me. I hope this helps.

From rockness18 on Fri, Jun 18, 2010 at 22:24:19 from 75.13.67.237

thanks Robert...I do find this helpful. Interesting thoughts on stretching/massage.

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