sub-3 or blow-up trying

Week starting Jan 24, 2010

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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: 33.00 Year: 424.00
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: 334.00
Kinvara Blue/red Lifetime Miles: 98.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00
Saucony Triumphy 6 Miles: 40.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on TM, working down to a 7:41 pace.  Overall, kept about an 8:20 pace and experienced no pain whatsoever. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

15 minutes on elliptical and then ran 6mile on TM, progressively working up to a 7:24 pace and holding for 2 miles.  Overall, averaged 7:55 per/mile.  Getting stronger. 

Saucony Triumphy 6 Miles: 6.00
Weight: 185.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles on the TM:  9min, 7:18, 7:18, 7:08, 7:08, 8:41.  Feeling better everyday. 

Saucony Triumphy 6 Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt fine...just no time to run today.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Snowing pretty good out today.  Went to the gym and did 20 min elliptical, 15 min weights, and 7 miles on the TM- 9min, 8:30, 8:00, 7:53, 7:41, 7:30, 9:30.  Felt fine. 

Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Negative wind chill today, so back on the TM.  5 miles:  9min, 8min, 8, 7:30, 8:30.  Little bit sore today, so stopped a little early. 

Saucony Triumphy 6 Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Would love to have gone outside, but it's like 3 degrees and icy.  My knee's not stable enough to absorb another slip.  Back on the TM and had my first 10-mile run since Thanksgiving weekend (I think).  Overall, kept about an 8:40 pace, bouncing around from about 9:05 pace to 8:20.  Stopped 2x for 1 minute to stretch and make sure everything felt ok.  Knee wasn't in pain, but still noticably weak.  It's going to take some time to rebuild strength and endurance.  Hoping to stay consistent, keep away from speedwork for the time being, and continue to listen to my body. 

Saucony Triumphy 6 Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00
Saucony Triumphy 6 Miles: 40.00
Weight: 185.00
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