| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.75 | 6.50 | 0.00 | 0.00 | 50.25 |
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| Saucony Tangent III Miles: 14.50 | Trigons (3) Miles: 28.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Jogged 1.25 mile warm-up and then took off for a 12 mile "tempo" or steady state through the hills, finishing the final two miles on the local track. My legs were pretty stiff from doing full squats yesterday in the gym, but by mile 3 or 4 they began to feel more stretched out. By mile 5 I was just at about a 7-minute pacing, having completed a good 1.5 uphill stretch. Mile 7 got a good shot in the arm from a group of local runners all headed for Boston...they drove past having just completed a 1/2 marathon and were honking their horns/cheering- I was pumped to see them, they had fun yelling out to me. Mile 9 took me by surprise. I felt I was averaging 6:45, but it had me at 7minutes. Knew I needed to pick up the pace a tad. Really wanted to finish with a mp time. Miles 11 and 12 (technically timed 11.75 miles) were on the track and I knew my goal time was within reach. My final two splits were 6:45 and 6:47 for an overall time of 1:20:55 over 11.75 miles (6:53 pace). Nailed my goal perfectly! Jogged 1.5 miles home. With fresh legs this would have been much easier, yet it may have been a good thing to help similate late mileage of a marathon.
Now the official taper begins (even though I had a very low week of mileage due to illness). Energy level is back to normal and health is getting there. I've almost put in half the mileage of my entire past week. Will probably shoot for 50-60 this week and then ease a little more on marathon week. |
| Saucony Tangent III Miles: 14.50 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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Raining outside, so another TM workout. 2 mile warm-up, 4-miles broken up- 1/4 10min, 1/2 6:53, 1/4 6min, 2 mile cooldown. Translated into 2 miles of mp + 1-mile @ 6min pace. Still have sore throat, but getting stronger everyday.
Early entree...thought I'd log my training records since the marathon I ran last October...
50 mile weeks: 6
60 mile weeks: 4
70 mile weeks: 6
80 mile weeks: 2
90 mile weeks: 1
20 mile runs: 8
additional days with 20 miles: 2
I have averaged over 10-miles per day since January and have done 6 of the 8 20-milers in that span as well. My goal at this stage for Boston is sub-3 hrs based upon my last 20-miler through strong hills (22 miles- overall pace of 7:06 and 6:50 pace for the last 9.5 miles) + yesterday's run through challenging hills as well (14.5 miles...11.75 @ mp). My secondary goal is to keep a 7-minute pace or better throughout Boston. Ultimately, my 3rd goal is to pr (less than 3:10:30)...it would still be an accomplishment due to it being a much more challenging course than my pr marathon. I've done the work to get ready, now it's sleeping well, healthy eating, and taper with small bursts of speed to keep sharp. | |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Ran on the TM 6.5 miles. 1 mile warm-up, 2 miles @7:40, 3 miles @ 6:27, and .5 mile cooldown. It's so refreshing to get my lungs back. Fighting illness for the past 2 weeks, I'm beginning to feel like a new man. So glad to get the sick thing out of my system.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest...plan on doing crunchs while watching baseball tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 1.50 | 0.00 | 0.00 | 7.25 |
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Jogged to the track. Did 3 x 800 with 1 lap jog in between (2:53, 2:52, 2:52). Pretty effortless run...just trying to keep snap in the legs. Jogged back (2.5 miles each way). | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles outside- beautiful morning! 1/2 mile warm-up/then stretch... 6 miles on certified course in 39:58 (6:40 pace)... 3/4 mile cool-down... Course had 1 steep downhill (1/4 mile) and 2 semi-steep inclines (.3 miles and .4 miles)...overall felt good about the effort and this will probably be my last mp run over 3 miles. Plan on running 10-miles Monday, but at an easier pace. Everything else will be in the 4-7 mile range at easy pace w/a few strides throw in. | |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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I would have to say that this tapering process is definitely helping to boost my confidence. For a while in the midst of peak mileage I was beginning to second-guess my speed. It was raining outside today, so I decided to throw in a few 800's on the TM, Yasso style. Promised myself not to go over 7-miles. Jogged .25 miles between 800's.
1-mile warm-up: 8 minutes 8x800 (w/.25 jog between): 3:09, 3:08, 3:05, 3:01, 3:00, 2:58, 2:56, 2:45
Kept increasing the speed and could have easily completed 10 sets with continued increase in speed...but hit 6.75 miles on the 8th set. Good to leave a bit in the tank. I haven't felt comfortable under 6min/mile speed for a couple of months now...today it was almost effortless. Doesn't hurt to have my health back as well. Plan on a nice easy 4-mile run tomorrow with 6-8 strides thrown in.
Oh yeah, did 1 hour of weights in the morning, including full-squats (light weight) at the squat rack. Happy Easter to all! | |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.75 | 6.50 | 0.00 | 0.00 | 50.25 |
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| Saucony Tangent III Miles: 14.50 | Trigons (3) Miles: 28.50 |
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