sub-3 or blow-up trying

Norwalk Summer Series 5 Miler

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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
52.00	6.00	0.00	0.00	58.00

Weight: 0.00

Sun, Jun 22, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	1.00	0.00	0.00	6.00

Jogged 5 miles at 8 min pace

Did 200 x 4 (31 sec average)...8x pretty much wiped me out for Mon/Tues last week, so thought I might ease my way up in the speed work

Weight: 0.00

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Mon, Jun 23, 2008

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

Lightning outside today.

Ran 8 miles on the treadmill.

First 5- 36:45...break....second three at 9 min pace

Felt fine...could have gone all afternoon...just get completely bored by the machine.

Weight: 0.00

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Tue, Jun 24, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Rough morning...went to bed at 10 to get a good night's sleep...was still awake at 2am!

Still got up for a 7am run and gutted out 10 miles...legs felt fine (9min pace)...just had difficulty dealing with the cobwebs.

Hopefully I'll sleep well tonight.

Weight: 0.00

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Wed, Jun 25, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Well, officially signed up for the Bay State Marathon in October

Ramped it up today with an 18-miler through fairly challenging hills (80 degrees)

Kept a nice, slow controlled pace...miles 1-3 flat, 4-5 uphill (fairly steep), 6-7 downhill (very steep), 8-11 flat, 12-13 uphill (very steep), 14-15 downhill (fairly steep), 16-18 flat

Hoping to build up my leg strength, which failed me at mile 22 in April's marathon

Energy wise, I felt like I could go an extra 10 miles, yet my legs were definitely spent at the end by the hills

Overall time- 2:42

Weight: 0.00

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Thu, Jun 26, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

Did 3 miles today...wanting to taper just a bit for a 5-mile road race on Saturday...need to get my legs rested.

Did 45-min with weights

Weight: 0.00

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Fri, Jun 27, 2008

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

Ran an off-road course through the woods...gorgeous!

However, I sprained my ankle coming downhill on mile 5...ouch!

Kept going, have a little bit of a bulb...hopefully it won't affect my road race tomorrow morning.

Ran 8 miles in 1:10 (very comfortable pace)

Weight: 0.00

Comments(4)

Sat, Jun 28, 2008

Race: Norwalk Summer Series 5 Miler (5 Miles) 00:35:09, Place overall: 18, Place in age division: 6

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

Got lost on my way to the race...was supposed to turn left at a restaurant that no longer exists...got there 5 minutes before starting time.

By the grace of God my ankle did not hurt this morning (despite a little bit of a sprain)...ran a good steady pace through light hills...warm (75-80 degrees), with a good bit of humidity, but not overbearing.

If I'd have known how close I was to breaking 35 minutes, I'd have picked it up more at the end...felt good...never had to gasp for air. Overall, felt good and am beginning to experience a little bit of fruit for my labor.

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
52.00	6.00	0.00	0.00	58.00

Weight: 0.00

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