sub-3 or blow-up trying

Week starting Mar 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.005.005.005.0073.00
Triumph 6 (2) Miles: 36.00Tangent 3 (4) Miles: 21.50Saucony Triumphy 6 Miles: 15.50
Weight: 0.00
Sun, Mar 14, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on TM in basement @ 8:40 pace.  Felt fine, yet getting bored of the indoor runs...hopefully the weather will calm down soon and my cold will go away. 

Triumph 6 (2) Miles: 9.00
Weight: 0.00
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Mon, Mar 15, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.005.0016.75

Still nasty outside, so in for another TM workout...started with 2-mile "warm-up" and then decided to play "speedwork" by ear.  800 repeats seemed managable, so I started in with .25 jog between sets...before I knew it, I was on repeat #6, so decide to go for the "Yasso"- ended up with 10x800m @ 6min/pace (.25 jog between sets)...the final one was a killer!  9.75 miles total. 

Added an extra 7 on TM @ just under 8:30 pace.

Tangent 3 (4) Miles: 9.75Saucony Triumphy 6 Miles: 7.00
Weight: 0.00
Comments(1)
Tue, Mar 16, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Gorgeous out- ran in short sleeves for the first time and went for a 7 mile run.  Sore from yesterday, so kept it very slow. 

Triumph 6 (2) Miles: 7.00
Weight: 0.00
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Wed, Mar 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.751.005.000.0011.75

Another great day outside.  Did a 1-mile warm-up and then went into a 5-mile tempo through Morris (6:44,6:44,6:39,6:54/uphill,6:52/up & down hill), jogged another mile and attempted to go into a 2nd tempo- 7:04- my feet were sore from the light trainers, so I finished up with a slow jog- total of 11.75 miles.  Happy that the times are getting faster on this particular route- hope to do 20 on Friday, so slowed things down when the soreness set in. 

Tangent 3 (4) Miles: 11.75
Weight: 0.00
Comments(1)
Thu, Mar 18, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today...2 unanticipated deaths this week, so had responsibilities with families and services.

Weight: 0.00
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Fri, Mar 19, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

Beautiful day...wish I could say the same about my run.  Ran 10 miles @ about 7:37 pace and then stopped at the usually spicket to get some water- no water!!  I was in no man's land, so realized this would be a test and more of a depletion run.  Ran the next 2 miles @ 7:45 pace and then veered into the woods.  Trails are still sketchy, so kept it real slow for 3 miles (12min pace) and got back onto the road for the final 5.  Basically crashed and burned at mile 16 and kept about a 9:30 pace until 20.  My feet hurt today and I also may have been affected by first real warm weather run (high 60's and sun).  Lack of fluid/fuel didn't help things at all either...maybe the depletion will benefit me in the big scheme of things.  Glad to get this one done with!

Triumph 6 (2) Miles: 20.00
Weight: 0.00
Comments(2)
Sat, Mar 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Spent the night in Albany with youth for a mission trip.  Got home early evening and put in a quick 8.5 outdoors (just over 8min pace). 

Saucony Triumphy 6 Miles: 8.50
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.005.005.005.0073.00
Triumph 6 (2) Miles: 36.00Tangent 3 (4) Miles: 21.50Saucony Triumphy 6 Miles: 15.50
Weight: 0.00
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