sub-3 or blow-up trying

Week starting Mar 06, 2011

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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
73.001.009.000.0083.00
Tangent 4 (blue) Miles: 20.00Progrid Rides (orange) Miles: 43.00Progrid Rides Miles: 20.00
Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Got the 24-hour flu on Sat, so was out for a couple of days.  Back on the mil today and did 12 miles- 2 warm-up, 6 @ 6:22 pace (1min break in the middle) and 4-miles slow at the end.  Felt OK. 

Tangent 4 (blue) Miles: 12.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

38 degrees out and sunshine!  Ran "Pie Hill" course and did 11 miles @8:20 pace- 13.5 miles total.

Progrid Rides (orange) Miles: 13.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Ran 8 miles on TM, including 6min pace every other minute for 36 minutes. 

4 more @ 9min pace in the evening on TM.

Tangent 4 (blue) Miles: 8.00Progrid Rides Miles: 4.00
Weight: 182.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Didn't have much time durning the day, so got 4 miles in on TM at the gym.

9 more on the TM at night- 8:40ish pace. 

Progrid Rides Miles: 9.00Progrid Rides (orange) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

50 degrees out!  Ran 11.8 miles @ just about 8:30 pace- from our house through the hills of Morris. 

Progrid Rides (orange) Miles: 11.80
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.701.000.000.0020.70

Ran outside with Ed today.  We did a progressive run through w/fairly steep hills in the first half- from my house through Morris and past the gym.  First three miles were 8:20 pace and then we eased into an 8min pace until part-way through mile ten.  Mile 11 was 7:47 pace, mile 12 was a bit uphill at 7:38 pace, and then we did mile 13 slightly under 7minute pace.  Finished with 13.7 miles @ just about an 8min pace.

7 more miles in the evening on TM @ 8:20 pace.

Progrid Rides Miles: 7.00Progrid Rides (orange) Miles: 13.70
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.001.009.000.0083.00
Tangent 4 (blue) Miles: 20.00Progrid Rides (orange) Miles: 43.00Progrid Rides Miles: 20.00
Weight: 182.00
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