sub-3 or blow-up trying

Week starting Feb 28, 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
64.909.006.006.0085.90
Progrid Rides (2) Miles: 47.90Saucony Triumphy 6 Miles: 23.00Tangent 3 (3) Miles: 15.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran outside- 30 degrees and snowing.  Did a 9.5 mile loop through hills in Goshen @ 8:30 pace.

Progrid Rides (2) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.002.0013.00

Ran 7 miles on the TM:  1st 3 @ 9min pace, then 12 x 6min/pace for 1 min alternated w/jog for 1 min, and then 1 mile "cooldown".  It was a very managable workout and my first taste of getting turnover back into the legs.  20 min. weights as well.  Hope to do a few more miles in the evening.

 

7 miles on TM, including 4 @ a 7:30 pace (I'll call them slow mp at this point).

Progrid Rides (2) Miles: 6.00Saucony Triumphy 6 Miles: 7.00
Weight: 180.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

Ran 6 miles on TM, including 2 mile repeats @ 6min/pace.

Saucony Triumphy 6 Miles: 6.00
Weight: 180.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.005.000.0015.00

Made it outside today- low 30's, windy, and snowing just a tad.  Ran 1-mile warm-up and then ran a mini-tempo (6:57,7:04,6:59), jogged a mile and then did 2-mile tempo in the hills (7:05,7:07), jogged another mile and did a final "tempo", but not really that fast (7:26), jogged the final 6 back to the gym.  By mile 12 it got pretty windy/cold and I was also pretty depleted.  Worked hard on the final 3 miles even though it was around a 10min/pace. 

Tangent 3 (3) Miles: 15.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

TM @ gym...3-mile warm-up, 24 minutes-alternating 6min/pace every 2 min, and then .75 mile "cooldown"...7-miles total. 

 

5 on TM @9min pace.

Progrid Rides (2) Miles: 5.00Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.304.001.000.0011.30

Headed outside, low 30's, windy, and felt cold.  2-mile warm-up, 3-mile "tempo" (6:50,7:04,7:36/hill)...2 more slow miles, 2-mile "tempo" (7:03,7:12), and finished the rest slow for a total of 11.3 miles.

Progrid Rides (2) Miles: 11.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.100.000.000.0019.10

Ran 3 miles as "warm-up" and then joined Ed for 16.1 miles...total of 19.1 in 2:39 (8:10 pace).

Progrid Rides (2) Miles: 16.10Saucony Triumphy 6 Miles: 3.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.909.006.006.0085.90
Progrid Rides (2) Miles: 47.90Saucony Triumphy 6 Miles: 23.00Tangent 3 (3) Miles: 15.00
Weight: 180.00
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