sub-3 or blow-up trying

Week starting Jan 20, 2013

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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
24.006.006.000.0036.00
Brooks Launch (orange) Miles: 27.00Riders Red/yellow Miles: 5.00Brooks Launch 2 (orange) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Started off with weight @ the gym.  My strength is returning w/the low mileage weeks.  Did bench press 3 x 5 with 225.  Could barely do 185 x 5 last summer.  Also, did a TM workout- 3 mile warm-up and then 3 miles in 18min. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 miles on TM @ 7:24 pace + leg workout, including 3 x 225 squats. 

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

6 miles on TM + weights. 

Brooks Launch (orange) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on TM + weights.

Brooks Launch (orange) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM + weights.

Brooks Launch (orange) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Ran 5 miles outdoors w/2 of my daughters- right around 15 degrees w/light wind.  Finished my run on a TM by doing 1-mile warm-up and 3 @ 6:27 pace. 

Riders Red/yellow Miles: 5.00Brooks Launch 2 (orange) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.006.006.000.0036.00
Brooks Launch (orange) Miles: 27.00Riders Red/yellow Miles: 5.00Brooks Launch 2 (orange) Miles: 4.00
Weight: 0.00
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