sub-3 or blow-up trying

Week starting Apr 12, 2009

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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

Click to donate

to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
26.50	0.50	0.00	0.00	27.00

Trigons (3) Miles: 22.50	Saucony Tangent III Miles: 4.50

Weight: 0.00

Sun, Apr 12, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Nice firm, but easy pace through the hills. 1/4 mile warm-up, 8.75 run, and 3/4 mile cooldown. Ran 8.75 in 1:04:16 (7:21 pace). Leaving for vacation this afternoon. 8 hours of sleep last night!

Trigons (3) Miles: 10.00

Weight: 0.00

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Mon, Apr 13, 2009

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

oops...today's run was recorded as yesterday's. Took Easter off and spent time with family. Did workout recorded yesterday on Monday. Got 8 hrs. sleep.

Weight: 0.00

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Tue, Apr 14, 2009

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

9 hours of sleep last night + 1 hour nap this afternoon. Did high rep weights this morning + 2 miles of slow running. At the south Jersey shore with family...raining outside, so spent some time at the indoor pool. Hope to get some good rest balanced with family time this week!

Trigons (3) Miles: 2.00

Weight: 0.00

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Wed, Apr 15, 2009

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

5 miles at a 9 minute pace w/half mile thrown within at 6:30 pace (felt real easy). 9 1/2 hours of sleep last night...feeling great! Plan on doing 3 miles at mp tomorrow for a "dress rehearsal".

Trigons (3) Miles: 5.00

Weight: 0.00

Comments(7)

Thu, Apr 16, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

10 1/2 hours of sleep last night! This has been the most productive week of rest for me in years. Good timing for a family vacation.

Had a choice to make this morning. Measure out 1 mile distance from our hotel in 2 different directions. Turning left, slight downhill, but into 30 mph winds. Turning right, slightly uphill with the wind at your back. Desire to get 3 mp miles in, so made a decision to start against the wind for 1 mile, turn and do the next 2 miles slightly uphill with the wind and then jog against the wind back home.

.75 mile warm-up

3 mile mp: mile 1- 6:40 (fighting the wind, so felt slow, but was running a little harder than need be), mile 2- 6:48 (minimal effort, yet hard to believe I hope to do this for 26 miles next week), mile 3- 6:49 (significant uphill portion, yet 30 mph winds made it very managable).

Jogged 1.75 miles back to the hotel.

Overall, felt a little sluggish, yet very managable. Plan to run 4-5 tomorrow w/a few stride thrown in. Will probably take Sat/Sun completely off. Enough time will be spent on my feet going into Boston for packet on Sat and pasta dinner on Sunday night.

Very excited! Although my weekend's swamped with family committments, still hope to meet a few of you bloggers.

Trigons (3) Miles: 5.50

Weight: 0.00

Comments(2)

Fri, Apr 17, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.50	0.00	0.00	4.50

Ran 4.5 miles at 9 min pace with nine 30-second strides at 6min pace. Feeling quick, fresh, and ready to go. Took alot to hold back today. Feel ready to go!

Saucony Tangent III Miles: 4.50

Weight: 0.00

Comments(5)

Sat, Apr 18, 2009

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

rest...ended up walking way too much (4-5 hours at expo and in town).

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
26.50	0.50	0.00	0.00	27.00

Trigons (3) Miles: 22.50	Saucony Tangent III Miles: 4.50

Weight: 0.00

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