sub-3 or blow-up trying

Week starting Mar 31, 2013

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
42.25	21.50	2.00	0.00	65.75

Mizuno Wave Inspire (yellow/blue) Miles: 47.75	Riders Red/yellow Miles: 17.75

Weight: 189.00

Sun, Mar 31, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles in the early evening.

Mizuno Wave Inspire (yellow/blue) Miles: 7.00

Weight: 0.00

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Mon, Apr 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

I'm needing to shed a few lbs.- 192 on the scales Saturday. Want to lose at least a pound a week for the next 12 weeks. Most of this will come through healthy diet. It will help to get the mileage up as well- increased from 120 miles in Feb. to 200 in March. Goal is 250 for April and 300 for May.

Ran 9 today in the rain- first 8 miles @ 8:40 pace and then jogged the last mile very slowly as a cool-down.

Mizuno Wave Inspire (yellow/blue) Miles: 9.00

Weight: 0.00

Comments(2)

Tue, Apr 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	5.00	0.00	0.00	7.00

Freezing cold out, so back in the gym...weights + 7 miles on the TM, 5 of them @ 7:30 pace.

Weight: 190 lbs.

Riders Red/yellow Miles: 7.00

Weight: 190.00

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Wed, Apr 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.00	0.00	0.00	7.00

Bitter cold and wind today...back in the gym for 7 miles on the TM @ 7:30 pace.

Weight: 188 lbs.

Mizuno Wave Inspire (yellow/blue) Miles: 7.00

Weight: 188.00

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Thu, Apr 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	9.00	2.00	0.00	12.25

I had a great day of running. A quick 5 in the morning on the TM- 3miles @ 7:30 and then 2 miles @ 6:27. Then in the late afternoon ran .25 warm-up, the 1st 6 miles of our road race @ 6:51 pace, and then a 1 mile cooldown- 12.25 miles total.

Mizuno Wave Inspire (yellow/blue) Miles: 12.25

Weight: 0.00

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Fri, Apr 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Ran 5.25 loop and then joined my wife for another 6.75- 12 miles total.

Riders Red/yellow Miles: 6.75	Mizuno Wave Inspire (yellow/blue) Miles: 5.25

Weight: 0.00

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Sat, Apr 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.50	0.00	0.00	11.25

4 miles on the TM @ the gym + weights.

Ran the Litchfield Road Race course w/my oldest in 59:56- 7.25 miles overall.

Riders Red/yellow Miles: 4.00	Mizuno Wave Inspire (yellow/blue) Miles: 7.25

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
42.25	21.50	2.00	0.00	65.75

Mizuno Wave Inspire (yellow/blue) Miles: 47.75	Riders Red/yellow Miles: 17.75

Weight: 189.00

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