sub-3 or blow-up trying

Week starting May 15, 2011

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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
27.759.506.002.0045.25
Tangent 4 ('11) Miles: 7.00Progrid Rides (orange) Miles: 11.25Progrid Rides Miles: 13.50Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

No time to run today (or past 2 days).  Hopped on the TM at home and did 3-mile warm-up, 3 mile "tempo" (6min pace), took a 2-minute breather, and did one last mile @ 6min pace- 7 miles total.

Tangent 4 ('11) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.258.000.000.0011.25

Ran outside in the pouring rain- the hilly course towards Morris and through Whites Woods.  Broke up a few slow mp miles- 4 mp miles (7:11,7:00,7:29,7:13) jogged a mile, 2 mp miles (7:01,7:05), jogged a mile, 2 more mp miles (7:06,6:57), and then jogged 1.25 cooldown- 11.25 miles total. 

Progrid Rides (orange) Miles: 11.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.501.001.000.0013.50

Ran the dreaded "Pie Hill" course through the hills:  Started by keeping an 8:30 pace over the first 5 miles and then picked it up a tad for two miles (8:12,8:13), jogged 1/2 a mile and then progressively picked it up over the next 3 miles (8:00,7:47,7:22), jogged another mile and then turned it up to see what I could do after 11.5 miles of jogging (6:15)- very happy with that mile and then jogged it in slowly for 13.5 miles total.

Progrid Rides Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.501.002.007.50

Thunderstorms brewing...went to the gym and did 3-mile warm-up on TM, ran 22 minutes w/every other minute @ 5:30 pace, jogged another 1/2 mile and then finished w/a 6min mile for 7.5 miles total.  I was a sweaty mess!

Saucony Rides (yellow) Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly with my wife.

Saucony Rides (yellow) Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.759.506.002.0045.25
Tangent 4 ('11) Miles: 7.00Progrid Rides (orange) Miles: 11.25Progrid Rides Miles: 13.50Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
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