sub-3 or blow-up trying

Week starting May 23, 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: 0.00 Month: 33.00 Year: 424.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 334.00
Kinvara Blue/red Lifetime Miles: 98.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.254.500.003.0063.75
Triumph 6 (2) Miles: 5.00Tangent 3 (4) Miles: 9.00Riders (red) Miles: 41.75Tangent 4 Miles: 8.00
Weight: 177.50
Sun, May 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM.

Triumph 6 (2) Miles: 5.00
Weight: 177.50
Add Comment
Mon, May 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

TM:  2 miles warm-up, then three 1-mile repeats @ 5:30 pace (1/4 mile between miles), and then 3.25 "cooldown"- 9 miles total.  Just barely made it through the 3rd miles repeat.  Definitely pushed my limits, so feel good about the workout. 

Tangent 3 (4) Miles: 9.00
Weight: 0.00
Add Comment
Tue, May 25, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in sweltering heat and humidity...very slow!

Riders (red) Miles: 10.00
Weight: 0.00
Add Comment
Wed, May 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ugly out today- low 90's w/humidity.  Ran 4.5 out on the roads, then veered into Whites Woods for another 5, and then back on the road for the final 1/2 mile.  Kept it slow. 

Riders (red) Miles: 10.00
Weight: 0.00
Comments(2)
Thu, May 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

Not quite as hot today, but still muggy and humid.  Plan was to run a 5 miles tempo.  However, within the first mile I new my body wouldn't hold up (too hot and poor sleep last night).  Decided to break the run into 3 x 1.5 miles with short jogs in between.  Did 4.5 miles @ 6:39 pace (took more effort than I would have liked it to).  Ran 8 miles total. 

Tangent 4 Miles: 8.00
Weight: 0.00
Add Comment
Fri, May 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles w/Ed through some pretty challenging hills.  Kept an 8:20/pace average for the total.

Riders (red) Miles: 8.50
Weight: 0.00
Add Comment
Sat, May 29, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Did 10-minutes weights at the gym, then ran 1.25 warm-up and then decided to push it for a firm pace on the roads before making it into the back entrance to Whites Woods, did 7-miles @ 7:18 pace (last 1/4 mile was in the woods), and then finished up the run with a slow jog through the trails (9:20 pace)- 13.25 miles total. 

Riders (red) Miles: 13.25
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.254.500.003.0063.75
Triumph 6 (2) Miles: 5.00Tangent 3 (4) Miles: 9.00Riders (red) Miles: 41.75Tangent 4 Miles: 8.00
Weight: 177.50
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