sub-3 or blow-up trying

Week starting May 26, 2013

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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: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.952.0013.501.0070.45
Wave Inspire 16 Miles: 31.60Elixir 8's Miles: 38.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran 8.5 miles with my wife on the beach street route- nice hills and kept just over 9min pace. 

Wave Inspire 16 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran 6 mile w/my wife (trails) and then another 3.5 on my own- 9.5 miles total. 

Wave Inspire 16 Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.006.000.0010.25

Ran .25 warm-up and then did first 6 miles of LRR course in 39:15 (6:33 pace).  Jogged a mile and then joined my oldest daughter for another 3 miles- 10:25 miles total.

Wave Inspire 16 Miles: 3.00Elixir 8's Miles: 7.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

TM run- 3-mile progressive warm-up and then 2 x 2.5 miles @ 6:27 pace.  8 miles total. 

Elixir 8's Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.001.0010.00

Ran down to the track @ low mp (7:30) for 2 miles.  Jogged a lap and then did 4x200 w/my oldest daughter.  Jogged another lap and did 2 x 400 (78,79), jogged home, switched shoes and did another couple miles for 10 miles total.  I think I broke 300 for the month-1st time in a very long time!

Wave Inspire 16 Miles: 2.60Elixir 8's Miles: 7.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

Low to mid-90's out.  I was going to try to run the road race at a slower pace and after a 2-mile warm-up got 2.5 miles into the ran @ a 6:45 pace.  That is where the heat overwhelmed me.  I stumbled my way through another 1.5 miles to find a water spicket.  Replenished and finished up the course @ a slow pace- 9 miles total. 

Elixir 8's Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

OK...last Saturday was low to mid-40's w/high winds.  Today was low to mid-90's with high humidity.  Serious?  That's a 50 degree swing, close to 60 if you include wind chill- in one week!  Anyway, ran the road race course with my oldest who wanted to run it fast.  I told her to use caution and the heat took care of that fairly quickly- mile 1- 7:45, mile 2- 8:00, mile 3- 8:20, mile 4- 9min and hung to about a 9min pace until the bottom of the 9% grade hill on mile 7- that knocked us out!  Dropped her off, switched shoes and ran another 8 miles on my own- mostly trails.  Seriously beat at the end!  15.2 miles total. 

Wave Inspire 16 Miles: 8.00Elixir 8's Miles: 7.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.952.0013.501.0070.45
Wave Inspire 16 Miles: 31.60Elixir 8's Miles: 38.85
Weight: 0.00
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