sub-3 or blow-up trying

Week starting May 20, 2012

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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:	0.00	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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
50.05	14.00	3.00	0.00	67.05

Brooks Adrenaline (black) Miles: 27.35	Brooks Pure Cadence (red) Miles: 13.50	Brooks Adrenaline Miles: 20.00	Brooks Launch (2) Miles: 6.20

Weight: 176.00

Sun, May 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	1.00	0.00	0.00	10.25

Ran 3 miles with my 12-year-old to yet ready for her June road race- I was able to sneak out a marathon paced mile for the week, since mile 2 was 7min flat.

Ran 7.25 miles w/my 14-year-old to get ready for a June road race as well (7-miler)- it was mid-80's and humid, yet she still was able to hold about an 8:35-40 pace throughout- her fastest mile was 7:45 and slowest mile was 9:01. 10.25 miles for the day.

Brooks Adrenaline (black) Miles: 10.25

Weight: 0.00

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Mon, May 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	6.00	0.00	0.00	7.50

It was raining out again w/a slight chance of thunderstorms, so back to the TM: 1-mile warm-up and then 6 mp miles (7:13,6:48,6:48,6:44,6:44,6:39), closed with a .5 mile cooldown and was forced to shutdown due to how slippery the TM had become- 7.5 miles total. Meetings tonight, so hope to slip a few miles in afterwards if possible.

Brooks Pure Cadence (red) Miles: 7.50

Weight: 0.00

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Tue, May 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	3.00	0.00	0.00	10.00

Raining out- ran TM @ gym- 7 miles @ 8:19 pace and then closed with 3-miles @ mp (6:58,6:53,6:48)- 10 total. Also weighed in @ 176 lbs- lowest in over a year.

Brooks Adrenaline Miles: 10.00

Weight: 176.00

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Wed, May 23, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	3.00	3.00	0.00	10.00

Hot and humid out, so decided to run the first 6-miles of the Litchfield Road Race (7-mile race) that will be in 2 1/2 weeks @ 1pm in the afternoon. Thought I need a tough day to get acclimated- be careful what you wish for! Ran the first 3.5 miles hard (took 2-minute breather because I was dying) and then pushed it for 59:53 (6:39 pace)- jogged the final mile and then did an extra 3 with my 14-year-old- I was seriously dead! Good training run though!

Brooks Pure Cadence (red) Miles: 3.00	Brooks Adrenaline (black) Miles: 7.00

Weight: 0.00

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Thu, May 24, 2012

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

Feeling a little bit under the weather, so thought I'd just take an easy jog on the trails. By mile 2-3 I thought I was feeling a little bit better (8:45ish) pace, but by mile 5 I was halfway out and becoming a mess. It ended up being a 10mile run w/the last 2-3 miles being a run/walk. Took forever getting home and then had the shiver/shakes for another hour or so. Went to bed early, hoping to shake this cold.

Brooks Adrenaline Miles: 10.00

Weight: 0.00

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Fri, May 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	0.00	0.00	6.20

Ran 6.2 miles w/my wife @ just over 9min pace- still fighting a cold a bit.

Brooks Launch (2) Miles: 6.20

Weight: 0.00

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Sat, May 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	1.00	0.00	0.00	13.10

Ridiculously hot today w/high humidity. Ran 3 miles w/my 12-year-old at just under 8min pace, ran 6 w/my 14-year-old at 8:30 pace, and then a final cooldown mile- 10.1 miles total...might get a second run in the evening to bring in a 70-mile week.

Didn't get the 70-mile week, yet still threw in another 3-miles on the TM.

Brooks Pure Cadence (red) Miles: 3.00	Brooks Adrenaline (black) Miles: 10.10

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
50.05	14.00	3.00	0.00	67.05

Brooks Adrenaline (black) Miles: 27.35	Brooks Pure Cadence (red) Miles: 13.50	Brooks Adrenaline Miles: 20.00	Brooks Launch (2) Miles: 6.20

Weight: 176.00

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