sub-3 or blow-up trying

Week starting Feb 14, 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: 17.00 Month: 29.00 Year: 1233.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 341.00
Kinvara 13 (blue 2) Lifetime Miles: 366.00
Kinvara 14 Neon Lifetime Miles: 388.00
Kinvara 14/teal Lifetime Miles: 509.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 184.50
Kinvara 14 Green Lifetime Miles: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.609.006.000.0077.60
Saucony Triumphy 6 Miles: 42.50Progrid Rides (2) Miles: 30.10Tangent 3 (3) Miles: 5.00
Weight: 181.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5.5 miles on TM at just under 9min pace.

 

6 miles on TM at 8:20 pace.

Saucony Triumphy 6 Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.506.000.000.0019.50

Nice day out (30 degrees/sunny), ventured outside by myself for the first 12.5 miles...started with 1 mile warm-up, then ran 10 miles firmly, and closed with 1.5 miles "cooldown"- ran 6 of the miles as a mp tempo (hilly- 7:10, 7:23, 7:49, 7:26, 7:46, 7:13)- 12.5 miles total.  Got home and changed into dry clothing, ate 2 spoonfuls of peanut butter and 2 waters and then was off again with my wife...

Ran 7 miles with my wife at an easy pace, 4-5 of them through snowy trails.  Did 19.5 total for the day.

Progrid Rides (2) Miles: 7.00Saucony Triumphy 6 Miles: 12.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 7 miles on TM:  1-warm-up, 5.5 @8:40 pace  (2incline- 2%, 4%, 6%, 8%), and .5 "cooldown". 

 

3.5 miles on TM @ 9min pace.

Progrid Rides (2) Miles: 7.00Saucony Triumphy 6 Miles: 3.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

5 miles on TM, including 2 @ 6:44 pace. 

Tangent 3 (3) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.103.004.000.0013.10

Ventured outdoors today...it was just above freezing with a bit of a strong breeze.  Did a 3 mile "warm-up" at about 9:50 pace, wasn't feeling all that "springy", yet decided to get an extended "tempo" run anyway.  Ran 7 miles at a firm pace (6:47, 7:07, 6:56...now the hills...7:37, 7:47, 7:34, 6:53).  I was way too conservative on mile 6 of the "tempo" (it was all downhill), but I was just trying to regain my legs from the previous 3 miles.  Closed with 3.1 mile jog at about a 9:30 pace- 13.1 miles total.  Did legs at the gym- 20 min.

Progrid Rides (2) Miles: 13.10
Weight: 181.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

TM:  6 miles @ 8:30 pace.

TM:  5 miles @9min pace.

Saucony Triumphy 6 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A full day of skiing followed by 7 miles on the TM (9min pace). 

Progrid Rides (2) Miles: 3.00Saucony Triumphy 6 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.609.006.000.0077.60
Saucony Triumphy 6 Miles: 42.50Progrid Rides (2) Miles: 30.10Tangent 3 (3) Miles: 5.00
Weight: 181.50
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