sub-3 or blow-up trying

Week starting Feb 26, 2012

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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
52.508.0010.000.0070.50
Brooks Adrenaline Miles: 36.50Asics Dc-racer Miles: 8.00Brooks Launch (2) Miles: 9.00Brooks Launch Miles: 13.00Nike Lunar Glides 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles outside- the first 7 @ 8:25 pace and then veered into the woods.  Final mile back on the road and slow. 

Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.502.000.0010.00

5 miles on TM right before dinner, including 1.5 @ 7min pace.

5 miles mid-evening, including 4 x 400 @ 6min pace. 

Asics Dc-racer Miles: 5.00Brooks Launch (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10-miles outside.

Brooks Adrenaline Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.004.000.0013.00

7-miles on TM @ gym, including 4 miles @ 6:27 pace.

6-miles on home TM, including 2 @ 7:24 pace.

Brooks Launch Miles: 7.00Brooks Adrenaline Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

TM workout...started with my racer's and the intention to do 3 mile warm-up followed by 3 mile threshold.  Felt a little sore, so switched shoes after 3 miles and did 3.5 miles @ mp (7:18).  Solid run for indoors (snowstorm outside). 

Nike Lunar Glides 2 Miles: 4.00Asics Dc-racer Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.004.000.0010.00

20 min weights + 6 miles on the TM:  3-warm-up and 3 @ 6:27 pace.

PM:  Did a progressive run on the TM, working my way down to a 6-minute pace for the final mile- 4 miles total. 

Brooks Launch Miles: 6.00Brooks Launch (2) Miles: 4.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles outside @ a nice easy pace (9ish), including 5 of them with my oldest daughter. 

Brooks Adrenaline Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.508.0010.000.0070.50
Brooks Adrenaline Miles: 36.50Asics Dc-racer Miles: 8.00Brooks Launch (2) Miles: 9.00Brooks Launch Miles: 13.00Nike Lunar Glides 2 Miles: 4.00
Weight: 0.00
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