sub-3 or blow-up trying

Week starting May 05, 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

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
66.50	4.00	12.00	0.00	82.50

Mizuno Wave Inspire (yellow/blue) Miles: 33.70	Wave Inspire 16 Miles: 48.80

Weight: 183.00

Sun, May 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

6.2 miles w/Ed...went right back out and did another 6 w/my wife.

Mizuno Wave Inspire (yellow/blue) Miles: 12.20

Weight: 0.00

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Mon, May 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.80	2.00	0.00	0.00	10.80

2 miles @ 7:25 pace and then several miles on trails before a final mile jog back on the road- 10.8 miles total.

Wave Inspire 16 Miles: 10.80

Weight: 0.00

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Tue, May 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

Had a nice run today- 1-mile warm-up, 3-mile tempo (6:39 pace), 2 mile jog uphill, 2-mile tempo (6:35 pace), 2-mile jog, and then finished w/final mile in 6:15- 11 miles total.

My weight is now down to 183- 10lb loss since Easter. Hope to lose another 5 by the Litchfield Road Race in 1 month.

Wave Inspire 16 Miles: 11.00

Weight: 183.00

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Wed, May 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	2.00	0.00	0.00	13.75

Turned my schedule backwards today and got in a morning run- 9.75 miles w/all but 1 on trails.

Ran another 4 miles with my daughters- did the first two @ 8:30 pace and then picked it up to finish the last two @ 7:25 pace. They were running well!

Mizuno Wave Inspire (yellow/blue) Miles: 9.75	Wave Inspire 16 Miles: 4.00

Weight: 0.00

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Thu, May 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	0.00	6.00	0.00	7.25

Jogged 1/4 mile and then ran first 6 miles of road race @ 6:41 pace. Jogged the final mile home slowly- 7.25 miles total.

Wave Inspire 16 Miles: 7.25

Weight: 0.00

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Fri, May 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.75	0.00	0.00	0.00	13.75

Ran 8 miles and then joined up with my wife for another 5.75- 13.75 miles total.

Mizuno Wave Inspire (yellow/blue) Miles: 5.75	Wave Inspire 16 Miles: 8.00

Weight: 0.00

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Sat, May 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.75	0.00	0.00	0.00	13.75

Ran the Litchfield Road Race Course with my oldest two. They flew through it today in 57:48 and 58:36- which includes .5 mile finish @ 9% upgrade hill. Jogged .75 at the end for 7.75 total.

I was tempted to run more today, but I'm faithfully sticking to the 10% rule. I'll stay in the 70's for another week or two and then maybe break into 80 mile weeks. I've been feeling very healthy, so don't want to fool around w/potential injury.

OK...I lied. Was studying before dinner and just felt a gush of energy. Decided to go out for a 3-mile (slow) which turned into a 6-miler (moderate). Did the first three @ about 9min pace and the last three @ about 8:10 pace. Felt great!

Mizuno Wave Inspire (yellow/blue) Miles: 6.00	Wave Inspire 16 Miles: 7.75

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.50	4.00	12.00	0.00	82.50

Mizuno Wave Inspire (yellow/blue) Miles: 33.70	Wave Inspire 16 Miles: 48.80

Weight: 183.00

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