sub-3 or blow-up trying

Week starting Jun 29, 2008

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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: 0.00 Month: 46.00 Year: 1250.00
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: 509.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 184.50
Kinvara 14 Green Lifetime Miles: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.006.000.000.0063.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Had my best day running in years

Jogged 3.5 miles at about an 8 1/2 min pace up to a race course

Decided to run our city's 3-mile run on my own...started out with a good, strong pace.  Thought I'd see how far I could take it.  Began to second guess my pace on an uphill slope on the second mile...put my head down and stayed strong.  Kept my pace throughout the third mile and coasted in for the finish.  Had to double check my watch...18:21!  What?  Sure enough, 3 miles in 18:21.  I'm starting to feel a second gear that hadn't existed since college. 

Ran one 400 on the track to see what I could do...69 seconds.  Decided I'd save speedwork for later in the week.  Jogged 3.5 miles home.

Big correction to make...went out and measure this "3-mile" course and it was more like 2.8.  Still an improvement to me, yet would translate to closer to 19 1/2 minutes.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Ran over lunch break...very hot and humid- 5 miles at a 9 min. pace

Walked a quarter mile and then ran a three mile tempo to see if yesterday was a fluke...absolutely not!  Ran it in 19:04.  I feeling more comfortable with my new weight and am beginning to "find" my legs.  In college, did a lot of conditioning for baseball, but never distance running.  In the off-season, we would do plyametrics + a weekly 3-mile run...never broke 20-minutes.  This is all new territory for me.  Haven't weighed 185 since high school- 20 years ago!

This blog has been a good way to keep motivated.  Not only charting my own progress, but gaining insight through observation of other people's work-out schedules. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 5 miles at 8 min. pace

Did 30 min. of leg work

Ran 6 miles at 9 min. pace with friend

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Had a great run today!

Planned to do a slow run on course with steep hills

Noticed a 7 1/2 time at the point of mile one and decided to test my improvement

Kept 7 1/2 minute pace through first 3 miles- fairly flat

Kicked it in an extra gear for 2 miles worth of steep incline- accomplished a 38:12 time through mile 5 (at the top of the hill)- 7:38 overall pace; my best previous time for this distance was 45 minutes

Kept just under a 7:30 pace for just over 4 miles (2 miles being a fairly strong decline) on the final part of the course- total time= 1:08:25 for a little bit over 9 miles- felt strong at the end

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Well, ran 4 miles on treadmill at the gym on the treadmill after some upper-body work and was planning to run in a 5k...unfortunately it's cancelled due to thunderstorms

Plan B- do my long run tomorrow instead of Saturday...hopefully my legs will be fresh

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

My 5k got rained out yesterday, probably for the better (was curious to see my improvement)

Did a progressive long run today- weather was overcast and wet (good running conditions)

First mile warm-up- 9  min pace

Hit a 5-mile course and did first lap in 46:30- tired and groggy

2nd 5 miles- 41:40- much more comfortable pace

3rd 5 miles- 36:03- felt fine- shorts were soaked, so legs began to feel heavy

Slowed down for the last 5- 48 min

walked final mile home

Total of 21 miles run- 3:01:13

Tired, but a good tired.  Forgot power bars, but survived on 2- 20 ounce gatorades stashed at the loop.  Legs felt good,  but heavy due to soaked shorts and shoes.

This will put me over 60-miles in a week for the first time ever!

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest!

I'll be back at it tomorrow.  Feel good.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.006.000.000.0063.00
Weight: 0.00
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