sub-3 or blow-up trying

Week starting Jun 05, 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

 

 

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Miles:This week: 24.00 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.002.2510.000.0046.25
Progrid Rides Miles: 22.75Saucony Mirage (red/black) Miles: 7.00Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles w/my wife. 

Progrid Rides Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Did 9.5 miles out in the heat @ just under 8:40 pace- achilles still sore.

Progrid Rides Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.009.50

Did 9.5 miles again in the heat @ about an 8:25 pace- achilles a little less sore today. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Hot and humid out- 93 degrees and sunny when I left.  Decided to run the Road Race and see how far I could manage in the heat.  Started strong w/2 firm miles (6:08,6:37), stopped for water at a spicket and pushed another mile and a half or so until the next spicket (stopped my watch while drinking)- kept it firm for 5 miles total (6:32,6:50/water in middle, 6:36)- 6:33 avg pace for the 5 miles- jogged it in for 7 miles total. 

If the road race this weekend (1pm start) is as hot, I'm in trouble!  Good to run at a firmer pace today- tiny bit of achilles irritation, but not as bad. 

Saucony Mirage (red/black) Miles: 7.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Mid-90's and wanted to get a tempo in before going to Red Sox/Yankees game.  Did TM workout at the gym (79 degree temp for AC)- 2 mile warm-up and then a quick 5 (6:22,6:18,6:15,6:10,6:00)- 7 total and was a sweaty mess!

Game delayed until 10:30pm, but worth the wait.  Go Sox!

Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.250.000.006.25

Little cooler out- high 70's.  Was going to take 2 days off before the road race this weekend, but decided my mileage really isn't high enough to justify a taper.  Went 6.25 miles, part road and part trail alongside 2 of my girls riding bikes.  Did mile 5 and part of mile 6 at 6:45 pace to try to get a bit of a feel for this weekend.  I'm not sure if I'm up for 7 on a challenging course at 1pm start time.  We'll see...stay positive.   

Progrid Rides Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.002.2510.000.0046.25
Progrid Rides Miles: 22.75Saucony Mirage (red/black) Miles: 7.00Saucony ProdGrid Kinvara Miles: 7.00
Weight: 0.00
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