sub-3 or blow-up trying

Lightfoot 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
32.75	3.60	11.00	0.00	47.35

Wave Inspire 16 Miles: 23.60	Dc-racers (blue) Miles: 5.00	Elixir 8's Orange/black Miles: 18.75

Weight: 0.00

Sun, Jun 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.60	3.00	0.00	8.60

Ran alongside 2 of my girls + wife on bikes. Went off road and then I ran the trail course in 19:24 (6:28 pace), breaking it into two chunks w/a quick breather after the hill. Did a total of 8.6 miles.

Wave Inspire 16 Miles: 8.60

Weight: 0.00

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Tue, Jun 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	6.00	0.00	11.50

5 miles on the TM in the morning- 2 x 400, 1 x 800, and 1 miles @ 6min pace.

Ran w/my 13 year old. First, did 2 miles to the track (13:08 for me and 14:32 for her)...ran 4 x 200 and 2 x 400 (81 sec each)...a storm came sweeping in and we ran 1.5 miles hard before taking cover on someone's front porch. It was an older couple, we knocked on the door a few times and they seemed scared to answer it. So we just sat in a narrow porch area for 20 minutes or so getting absolutely pelted. My wife drove through the neighborhood and found us. Lighting was bad and we lost power for several hours. All is fine though! Oh yeah, I did the first mile back in 6:04 and then stopped to wait for my daughter who did the first mile back in 7:04 and we kept just over a 7min pace for the next .5 before taking cover- 6.5 miles total.

Dc-racers (blue) Miles: 5.00	Elixir 8's Orange/black Miles: 6.50

Weight: 0.00

Comments(1)

Wed, Jun 26, 2013

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

4 easy miles on the TM.

Elixir 8's Orange/black Miles: 4.00

Weight: 0.00

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Thu, Jun 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.25	0.00	0.00	0.00	7.25

7.25 easy miles w/my 2 oldest daughters.

Wave Inspire 16 Miles: 7.25

Weight: 0.00

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Fri, Jun 28, 2013

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

3 easy miles on hotel TM.

Elixir 8's Orange/black Miles: 3.00

Weight: 0.00

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Sat, Jun 29, 2013

Race: Lightfoot 5-miler (5 Miles) 00:33:49, Place overall: 11, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	3.00	2.00	0.00	13.00

Lined up for a 5-miler with my 2 oldest. It was warm w/100% humidity. Started firm, but then just hung on for a nice training run.

Mile 1- 6:16 (hills)

Mile 2- 6:26 (more hills...nothing strong, but steady)

Mile 3- 6:38 (warm...wishing this was a 5k...quit looking at my watch)

Miles 4 & 5- just hanging on for a respectable time.

Finish: 33:49 (glad to get it over with!)

My 13-year-old ran a 39:40 and my 15-year-old ran 41:04. Both respectable times.

Ran another 7.75 miles w/my wife in the afternoon.

Wave Inspire 16 Miles: 7.75	Elixir 8's Orange/black Miles: 5.25

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
32.75	3.60	11.00	0.00	47.35

Wave Inspire 16 Miles: 23.60	Dc-racers (blue) Miles: 5.00	Elixir 8's Orange/black Miles: 18.75

Weight: 0.00

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