sub-3 or blow-up trying

Week starting Jun 27, 2010

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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
51.750.005.004.0060.75
Barefoot Miles: 1.00Tangent 4 Miles: 29.25Triumph 6 (2) Miles: 14.50Riders (red) Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.001.002.5015.25

Ran 4 miles down to the track and then did a little bit of "speedwork"...

4x400:  85, 82, 82, 80 (jogged 2minutes between)

Jogged 1 lap

1 x 1mile:  6:12 (comfortably firm pace)

Jogged 1 lap

8 x 100:  semi-sprint barefoot

Jogged 1 lap

4x400:  82, 82, 81, 78 (lungs were fine...just had to be careful w/my achilles)

Jogged 1 mile and then ran home for a total of 15.25 miles

Hope to begin 2 "big workouts" per/week (Mon/Thurs) w/slow jogging in between days to keep up base mileage.  My hope is by Fall for the "big workouts" to incorporate at least 16-20 miles w/a tempo or two mixed with "speedwork".  We'll see how it goes. 

Barefoot Miles: 1.00Tangent 4 Miles: 14.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:  Early morning workout at gym + 3 miles running (10min/pace)

PM:  7 miles real slow (just over 10min/pace). 

Triumph 6 (2) Miles: 3.00Riders (red) Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles on the TM @ 8:27 pace. 

Triumph 6 (2) Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.001.5015.00

Big workout #2:  1 mile warm-up, 2-mile tempo (6:27,6:10), 3-mile jog to the track, followed by 3 x 800m (2:52,2:48,2:50), jogged a mile, and then 1-mile @ 6:19 pace, 1-mile jog, 1-mile back on the road @ 6:17 pace, and jogged the remainder- 15 miles total. 

Tangent 4 Miles: 15.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I was fortunate today.  We are on vacation, heading toward Indiana.  Just so happens a college track was right next door to our hotel...ran 1/2 mile on road, 8miles on track, and 1/2 mile back on sidewalks- 9:30/pace average for 9 miles. 

Riders (red) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.005.004.0060.75
Barefoot Miles: 1.00Tangent 4 Miles: 29.25Triumph 6 (2) Miles: 14.50Riders (red) Miles: 16.00
Weight: 0.00
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