sub-3 or blow-up trying

Week starting Jun 19, 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:	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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
49.15	7.00	5.00	1.50	62.65

Progrid Rides (orange) Miles: 21.65	Saucony Mirage (red/black) Miles: 22.75	Tangent 4 ('11) Miles: 9.00	Progrid Rides Miles: 4.00	Saucony ProdGrid Kinvara Miles: 5.25

Weight: 0.00

Sun, Jun 19, 2011

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

8 miles w/my wife- 3 of them on trails.

Progrid Rides (orange) Miles: 8.00

Weight: 0.00

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Mon, Jun 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	5.00	0.00	0.00	12.50

Ran mid-afternoon in the low 80's- did 3miles w/my oldest daughter @ 9min pace, ran 2-miles @ mp (7:07,7:24), jogged a mile, ran another mp (7:16), jogged a mile, ran 2 more mp's (6:57,6:57), and then jogged the rest of the way in for 12.5 total- tough stretch to go w/out any water!

Saucony Mirage (red/black) Miles: 12.50

Weight: 0.00

Comments(2)

Tue, Jun 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	2.00	0.00	0.00	4.00

20 minutes of weights at the gym + quick 4 miles on TM- 2 at mp (6:58,6:48). Hope to get an evening run in after meetings and dinner.

Progrid Rides (orange) Miles: 4.00

Weight: 0.00

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Wed, Jun 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	5.00	0.00	9.00

Thunderstorms, so did TM workout...

2 miles warm-up

2 x 400@ 6min pace

2 x 800@ 6min pace

2 x 1200@ 6min pace

2 x 1600 @ 6min pace

Jogged .25 between all sets and kept things going continuously for 9 miles total (5 @ 6min pace).

Tangent 4 ('11) Miles: 9.00

Weight: 0.00

Comments(2)

Thu, Jun 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

Ran 10.25 miles @ 8:30 pace in the pouring rain.

Saucony Mirage (red/black) Miles: 10.25

Weight: 0.00

Comments(2)

Fri, Jun 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.65	0.00	0.00	0.00	13.65

4 miles on the TM slow + 20 min weights.

Ran another 9.65 miles w/Ed- kept an 8:11 pace.

Progrid Rides Miles: 4.00	Progrid Rides (orange) Miles: 9.65

Weight: 0.00

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Sat, Jun 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.75	0.00	0.00	1.50	5.25

Headed down to the track and was planning to run 400's. Got 2 in (78,76) before a thunderstorm struck. Stayed up under the shed for almost an hour and then headed back home in the pouring rain. Decided to give one hard mile on the way home and did it in 5:47. Ran total of 5.25 and finally hit 60 miles for the first time since late March/early April.

Saucony ProdGrid Kinvara Miles: 5.25

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
49.15	7.00	5.00	1.50	62.65

Progrid Rides (orange) Miles: 21.65	Saucony Mirage (red/black) Miles: 22.75	Tangent 4 ('11) Miles: 9.00	Progrid Rides Miles: 4.00	Saucony ProdGrid Kinvara Miles: 5.25

Weight: 0.00

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