sub-3 or blow-up trying

Week starting May 09, 2010

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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: 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.7515.000.503.0065.25
Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 14.50Riders (red) Miles: 43.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.503.0012.50

Back on the TM today...2-mile "progressive" warm-up that led into 6 x 800 @ 5:30 pace (.25 jog in between).  Finished with a couple miles of "cooldown" for 7.5 miles total.

 

5 miles on TM:  .75 warm-up, 4 @ 6:58 pace, and .25 cooldown. 

Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

No time to run today...slipped in 4.5 miles on TM late in the evening.

Triumph 6 (2) Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5011.000.000.0013.50

Felt pretty decent today, so ventured out on the dreaded "Pie Hill" course.  This is a run with very steep hills that usually chews me up and spits me out somewhere around mile 10 w/legs barely able to withstand the final stretch.  Today I did 1-mile warm-up (w/in the course) and then pushed it hard for 11 miles (7:11,7:14,6:58,8:23,7:28,7:38,7:13,7:14,7:00,7:06,7:07).  Surprised to see how well my legs held up for miles 10-12 which ended up being my quickest stretch.  I jogged .5 miles somewhere in the middle and then did a 1-mile "cooldown" within the course for 13.5 miles total. 

Riders (red) Miles: 13.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles through the Goshen hills loop @ 8:21 pace.  Fastest mile was mile 8 @ 7:47 pace and slowest was 8:48 on the first mile. 

Riders (red) Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Ran 9.25 miles through Morris and into Whites Woods @ 8:48 pace.

Riders (red) Miles: 9.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Did a nice run with Ed out past Popi's through Morris.  Total of 12 miles @ 8:05 pace. 

Did 5 miles @ 8:40 pace on TM.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.7515.000.503.0065.25
Tangent 3 (4) Miles: 7.50Triumph 6 (2) Miles: 14.50Riders (red) Miles: 43.25
Weight: 0.00
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