sub-3 or blow-up trying

Week starting Jun 07, 2009

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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
27.55	12.00	0.00	1.50	41.05

Saucony Tangent III Miles: 18.70	Mizuno Wve Inspire 5 Miles: 7.35	Saucony Trigon 5 Miles: 14.00	Barefoot Miles: 1.00

Weight: 0.00

Sun, Jun 07, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.35	6.00	0.00	0.00	7.35

Ran the first 6 miles of the local road race course in 40:39 (6:46 pace). This is about a minute slower than 3 weeks ago. I'm going to cut mileage just a bit to taper for this weekend's 7-miler. I'm due for a lighter week. Hopefully I can get some zip in my legs back soon.

Saucony Tangent III Miles: 7.35

Weight: 0.00

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Mon, Jun 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.35	6.00	0.00	0.00	7.35

Once again, did a firm run on the first 6 miles of the Litchfield Road Race course...this time started on very tired legs, but kept a firm pace to finish in 41:02 (6:50 pace). My legs were dead by the start of mile 5, yet I wanted to push it to get mentally prepared for race mode. Started with a .25 warm-up and finished 1.1 mile cooldown.

Saucony Tangent III Miles: 7.35

Weight: 0.00

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Tue, Jun 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.35	0.00	0.00	0.00	17.35

AM: Jogged 1/4 mile to the road race course. Ran first 6 miles firm, but not hard in a total of 42:19 (7:03 pace). After running hard 3 days of the last 4, my legs actually feel as though they are starting to get stronger. Finished the last 1.1 miles on the course with "cooldown" pace. Hope to get another run in today.

PM: Ran to Morris and back for a total of 10 miles...1st 5 in 38:37 (7:43 pace)...2nd 4 in 30:39 (7:38 pace)...last mile "cooldown".

Mizuno Wve Inspire 5 Miles: 7.35	Saucony Trigon 5 Miles: 10.00

Weight: 0.00

Comments(5)

Wed, Jun 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	1.50	5.00

Full day, but was able to get to the track for a quick work-out. Wanted a shot of speedwork, but nothing to disrupt getting ready for race on Sunday. 2 mile warm-up, then 4x400 w/1 lap jog between each one (83,81,81,80), and finished with 8x100 on the grass barefoot w/100 jog between each sprint. 5 miles overall. Just enough to work on form and get the leg turnover going a bit. Will take it pretty easy until Sunday- maybe even Friday and Saturday off.

Saucony Tangent III Miles: 4.00	Barefoot Miles: 1.00

Weight: 0.00

Comments(8)

Thu, Jun 11, 2009

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

rest.

Weight: 0.00

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Fri, Jun 12, 2009

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

Ran 4 miles at a nice, slow 8:40 pace. Legs felt much better today than last Friday. Still not ready to race, but should be fine by this weekend.

Saucony Trigon 5 Miles: 4.00

Weight: 0.00

Comments(2)

Sat, Jun 13, 2009

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

rest.

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
27.55	12.00	0.00	1.50	41.05

Saucony Tangent III Miles: 18.70	Mizuno Wve Inspire 5 Miles: 7.35	Saucony Trigon 5 Miles: 14.00	Barefoot Miles: 1.00

Weight: 0.00

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