sub-3 or blow-up trying

Week starting Mar 25, 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: 24.00 Month: 90.00 Year: 1425.00
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: 520.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 238.50
Kinvara 14 Green Lifetime Miles: 280.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.757.008.000.0074.75
Brooks Adrenaline Miles: 59.75Brooks Launch (2) Miles: 9.00Brooks Launch Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles outdoors at a slow pace. 

Brooks Adrenaline Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.006.000.0014.00

Real windy out, so did a TM workout- 3 miles of warm-up and then 2 x 3 @ threshold pace (6:27,6:27,6:27...2min break 6:27,6:22,6min)- 9 miles total. 

5 miles on the TM @ 9min pace.

Brooks Launch (2) Miles: 9.00Brooks Adrenaline Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.500.0010.50

Ran w/my 12-year-old to the track (2miles), did 2 x 400 w/her (96,93), jogged another mile and back home- 6 miles total. 

Ran 4.5 miles on the TM @ 8:27 pace.

Brooks Adrenaline Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles- 7 of them @ 8:25 pace and at least half of it on trails. 

Brooks Adrenaline Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.001.500.006.00

Basement TM...felt sluggish so after doing 2.5 warm-up and 1-mile mp, decided to throw in a few sets of shorter intervals.  Did 3 x 800 @ 6min pace- 6miles total.

Brooks Launch Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

Ran 3 miles w/my 12-year-old (9:30,8:45,8:10), 7-miles w/my 13-year-old (7:59,8:30,8:36,8:39,8:53,8:36,9:30/big uphill), and then went straight into a 10-miler of my own w/hopefully enough energy to get a few mp in...did 3 x 2 @ mp (6:57 avg) and then jogged the final 3 slowly for 20 miles total. 

Brooks Adrenaline Miles: 20.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles with my wife- 2 on road and the rest on trails. 

Brooks Adrenaline Miles: 7.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.757.008.000.0074.75
Brooks Adrenaline Miles: 59.75Brooks Launch (2) Miles: 9.00Brooks Launch Miles: 6.00
Weight: 0.00
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