sub-3 or blow-up trying

Week starting Apr 14, 2013

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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
58.500.0012.000.0070.50
Riders Red/yellow Miles: 15.75Mizuno Wave Inspire (yellow/blue) Miles: 47.25Brooks Adrenaline (black) Miles: 7.50
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.006.000.0013.75

Ran 1-mile warm-up and then did 3 x 2 miles, averaging 6:38 pace...jogged the final mile back home and was met by my wife.  Changed shirt and shoes and ran another 5.75 w/her.  I was pretty dead about 4 miles into the second segment, but am happy to finally start stretching out my mileage.  13.75 miles total.

Riders Red/yellow Miles: 5.75Mizuno Wave Inspire (yellow/blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles- 7 through trails @ 8:40 pace.  Prayers for all in Boston!

Mizuno Wave Inspire (yellow/blue) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3 miles on TM @ the gym, weights, and then did 4.5 miles outside- 7.5 total.

Mizuno Wave Inspire (yellow/blue) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran 7 mile road race w/my daughter in 1:00:14 and jogged an extra .5 for 7.5 miles total.

Mizuno Wave Inspire (yellow/blue) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran 7.5 miles alongside two of my younger girls on bikes- 5.5 of them were on trails. 

Brooks Adrenaline (black) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.006.000.0014.25

Ran mile warm-up and then 3 x 2 miles (RR course) @ 6:36 avg. pace.  Light jog at the end for 8.25 miles total. 

Ran another 6 w/my wife- 4 of them on trails.  Took a spill part way through on a root...skinned knee, pebbles in my hands, and a nice bump to the elbow-more of a shot to pride than anything.  14.25 for the day. 

Riders Red/yellow Miles: 6.00Mizuno Wave Inspire (yellow/blue) Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4 miles on TM @ the gym + 15 min weights and then ran 7 w/my two oldest- 11 miles for the day and my first 70 mile week since probably last September. 

Riders Red/yellow Miles: 4.00Mizuno Wave Inspire (yellow/blue) Miles: 7.00
Weight: 188.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.500.0012.000.0070.50
Riders Red/yellow Miles: 15.75Mizuno Wave Inspire (yellow/blue) Miles: 47.25Brooks Adrenaline (black) Miles: 7.50
Weight: 188.00
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