sub-3 or blow-up trying

Week starting May 22, 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

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
34.75	11.50	5.00	0.00	51.25

Saucony Mirage (red/black) Miles: 19.50	Progrid Rides Miles: 13.50	Progrid Rides (orange) Miles: 8.75	Saucony Rides (yellow) Miles: 9.50

Weight: 0.00

Tue, May 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	2.50	2.50	0.00	11.50

Close to 80 degrees out and muggy. Planned to run a couple of tempo's, so warmed up a mile before throwing down the first 2.5 mile tempo (6:24, 6:04, 3:15), and then crossed paths with Ed. He was in the midst of a 10-miler and I was already close to toast with the humidity, so I decided to see if I could stick with him at a firm pace for a while through the hills. He was running between 7:40 and 8min pace for a couple of uphill miles before things leveled out and then I timed out another 2.5 tempo (7:14, 7:18/uphill, 3:35). We jogged the rest in from there- I ended up w/11.5 miles total.

Saucony Mirage (red/black) Miles: 11.50

Weight: 0.00

Comments(2)

Wed, May 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	2.00	0.00	0.00	13.50

80's out when I started and cooled down as I went along. Ran first 10 of "Pie Hill" @ 7:40 pace and then trotted in extra 3.5 more slowly- 13.5 miles total.

Progrid Rides Miles: 13.50

Weight: 0.00

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Thu, May 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.00	8.75

Low 80's- ran very slowly- 8.75 miles. Glad to get that one over with!

Progrid Rides (orange) Miles: 8.75

Weight: 0.00

Comments(2)

Fri, May 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	2.50	0.00	8.00

Turned 41 today...felt it! Ran with Ed down to the track- very hot and humid. We did some "semi-speedwork" in the heat- 400 (88 sec), 800 (3:20), 1-mile (6:24), 800 (3:06), and 400 (84 sec)- jogged lapped between sets and then jogged home- 8 miles total. Did I mention it was hot outside? Glad to get that one under my belt!

Saucony Mirage (red/black) Miles: 8.00

Weight: 0.00

Comments(2)

Sat, May 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	7.00	0.00	0.00	9.50

The plan was to get a nice steady run in- it's still quite hot out and all I was looking for was miles. Found myself picking up the pace a bit and ran the first 7 miles through hills at a 7:18 pace- I gave myself 2 "mulligans" in the middle (.25 mile slow jog) to "cheat" a bit on the hills, and then halfway through mile 8 decided to jog in the final two. Felt ok.

Saucony Rides (yellow) Miles: 9.50

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
34.75	11.50	5.00	0.00	51.25

Saucony Mirage (red/black) Miles: 19.50	Progrid Rides Miles: 13.50	Progrid Rides (orange) Miles: 8.75	Saucony Rides (yellow) Miles: 9.50

Weight: 0.00

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