sub-3 or blow-up trying

Week starting Jan 18, 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: 142.00 Year: 142.00
Barefoot Lifetime Miles: 114.25
Kinvara 12 White/orange Lifetime Miles: 334.00
Kinvara 12 (teal) Lifetime Miles: 400.00
K12- Black Lifetime Miles: 386.00
Kinvara 12 (silver) Lifetime Miles: 319.50
Kinvara Silver 2 Lifetime Miles: 213.50
Kinvara 12 Gray/orange Lifetime Miles: 99.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.001.000.000.0072.00
Trigons (2) Miles: 50.75Saucony Trigons Miles: 3.50Asics Cumulus Gel 9 Miles: 17.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Planned on running 8-10 miles at the gym (streets were slick from fresh snow).  However, thought the gym closed at 5 rather than 3.  Motivated me to runner faster than I probably would have gone.  5 miles total- 8min, 7:30, 7min, 6:30, and 6min.  Then time ran out.

Probably ok to run a little less today.  Shooting for another 70 mile week. 

Trigons (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Mid-20's, roads were clear.  Decided to get in a longer "tempo-type" run.  Warmed up for 4 miles, then stopped back home to re-address my wardrobe situation.  Decided to go with shorts, underarmor shirt, second shirt, neck warmer, and beanie.  It's just too hard to just my pace progress when I wear leggings.

Broke one of my 10-mile routes into 2-tempo's with 2 minute break in the middle. It is a strong, rolling course...

1st 4.5 miles:  30:56 (6:52 pace)- Was happy to keep the pace right at my marathon goal pace, especially considering the first half has more uphill.  First 2 miles were fairly flat (little downhill) and I ran them in 12:25 (6:15, 6:10).

- 2 minute break-

2nd 4.5 miles:  29:11 (6:29 pace)- These miles had less uphill, yet still took a little more effort.  I was never really able to get into a "flow".  Worked hard to keep a descent pace.  The last mile was fairly flat (tiny bit uphill) and I ran it in 6:39 (very hard effort). 

The 9 mile effort combined was done in 60:07 (6:41 pace).  Jogged another mile for "cool-down" to give me 14 miles for the day.  Overall, I feel as though I am getting faster, yet I will need to rebuild quite a bit of endurance.  Next time I run this route I hope to do it without the 2 minute break.  Ed and I will begin doing 20-milers every other week, starting next weekend.  Our desire is to get 5 in before Boston. 

Trigons (2) Miles: 14.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 on the treadmill. First 3.5 miles at 7:45 pace...took a break to change shoes.  Trigons are officially retired.  Ran one more mile at 8 min pace, then switched to 9 minute pace with strong incline.  Rotated the last 2 miles with 10% incline on 9 minute pace, every other quarter mile.  Basically was getting bored out of my mind on a recovery run. 

7.25 miles total.

Saucony Trigons Miles: 3.50Asics Cumulus Gel 9 Miles: 3.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run on the TM- 9 miles total.  Looks like weather will permit outdoor running the rest of this week.  Planning on a tempo-run tomorrow, followed by a long-run on Friday or Saturday.

3 months until marathon.  Plan to lose 1-2 pounds a week for the next 6-10 weeks.  Starting to really crack down on my diet.  This is now a priority. 

Weight:  181 lbs (diet went well today)

Goal:  170 lbs (Haven't weighed this since 10th grade)

Asics Cumulus Gel 9 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Ran the same route I did about two weeks ago up to Morris w/one really strong hill.  Legs were a little stiff from squats yesterday, but was still able to give a good firm effort.  Did a one mile warm-up and then broke it into two 5-mile runs with a 2-minute break in the middle.

1st 5 miles:  35:47/7:09 pace (mile 1 was flat/6:33...think this is a pr for this particular route...ran it 2 weeks ago in 36:39)

2nd 5 miles:  35:10/7:02 pace (mile 10 was flat/6:23...glad to have a negative split...both directions are challenging)

Overall, very pleased with the run.  The hill always ruins my overall pace, yet most of the mileage was in the 6:30-6:55 range.  Once I can run the first half under 35 minutes I will feel a major breakthrough. 

Ran 11.25 overall

Weight:  178.5 lbs (last 24-hours of eating has been very healthy)

Goal Weight:  170 lbs

Trigons (2) Miles: 11.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

High 20's, roads were clear, finally had to opportunity to get a 20-miler in.  Took a shot at the hilly course I ran on Monday and cross over to an 8-mile loops (also hills).

Miles 1-2:  9 min pace warm-up

Miles 3-10:  Held a 7:16 pace...thought I could go longer with it

Mile 11: shifted to a 7:45 pace...began to realize I was losing form

Mile 12: shifted to a 9min pace...hoped to regain strength

- quick break for gatorade and change of shirt (sopping wet)-

Miles 13-14:  7:45 pace (realized I was close to bonking)

Miles 15-20.5:  9-9:15 pace (humbled myself and completed the run)

 

Overall, I was glad to get the mileage in, yet a bit surprised how quickly you can lose endurance.  Miles 3-8 really felt comfortable...the type of effort I could have easily stretched out for 20 miles just 2 months ago.  Fortunately I feel as though I have enough time to get this back over the next 6-8 weeks.  My focus will now shift from building speed, sprinkled with endurance to building endurance, sprinkled with speed.  Just hope the weather allows for more outdoor running.  It's been a little better this week. 

Trigons (2) Miles: 20.50
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Spent 1 hour doing corework and weights in the gym.  Followed by 5 miles on TM- recovery run.  Wanted to keep the mileage down due to a solid week + increased workload this month.

Thus far the 70-mile weeks have been fine.  I want to put in one more 60-70 week before increasing a tad.  Energy level was high today after a tough 20-miler yesterday.  Also, both feet feel fine.  I want to be careful with the increased mileage, so far so good. 

New shoes finally feel broken in.  I was close to returning them, but pleasantly surprised by how they've molded.

Weight:  179 lbs (last 24-hour nutrition has been good)

Asics Cumulus Gel 9 Miles: 5.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.001.000.000.0072.00
Trigons (2) Miles: 50.75Saucony Trigons Miles: 3.50Asics Cumulus Gel 9 Miles: 17.75
Weight: 0.00
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