sub-3 or blow-up trying

Week starting Jun 30, 2013

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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: 33.00 Year: 424.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 334.00
Kinvara Blue/red Lifetime Miles: 98.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.7513.0010.602.6067.95
Elixir 8's Orange/black Miles: 24.50Dc-racers (blue) Miles: 9.50Wave Inspire 16 Miles: 33.95
Weight: 0.00
Mon, Jul 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

Raining out, so did a TM run- 1.5 miles warm-up and then 8 miles @ 7:03 pace- 9.5 miles total. 

Elixir 8's Orange/black Miles: 9.50
Weight: 0.00
Add Comment
Tue, Jul 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.502.009.50

Ran 2 miles down to the track (12:32/6:16 pace) and then did 8 x 400 (82,81,78,76,84,82,76,73)...jogged a few more laps and then ran home (w/13-year-old)- finished the last .5 miles strong- 9.5 miles total. 

Dc-racers (blue) Miles: 9.50
Weight: 0.00
Comments(1)
Wed, Jul 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.002.000.009.00

Ran w/my 15-year-old down to the track- 2 miles in 14:08.  Did 4 x 200, 2 x 400, and 5 x 100.  Did a few more laps and then ran home- 9 miles total. 

Elixir 8's Orange/black Miles: 9.00
Weight: 0.00
Add Comment
Thu, Jul 04, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.000.009.25

Ran 3.5 miles to White's Woods w/my wife and 13-year-old.  Ran the 5k at a firm pace (20:25/6:30 pace) and then ran another 2.75 miles home- 9.25 miles total.  My 13-year-old ran a 24:10 and my wife ran a 28:15.  Tough little course w/a big hill in the middle. 

Wave Inspire 16 Miles: 9.25
Weight: 0.00
Add Comment
Fri, Jul 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.100.0016.10

Ran 3.5 miles down to Whites Woods.  Did the Whites Wood's 5k, breaking it into 2 parts.  Rested 2 minutes half way at the top of the hill.  Ended up doing the 5k in 19:05 (2 x 1.55 miles @ 6:09 pace.  Ran home for 10.1 miles total.  Replenished w/a peanut butter sandwich, 3 bottles of water, switched shoes and headed out with wife for another...

6 miles @ 9ish pace- 16.1 for the day. 90 degrees and humid! 

Wave Inspire 16 Miles: 10.10Elixir 8's Orange/black Miles: 6.00
Weight: 0.00
Add Comment
Sat, Jul 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.6014.60

Ran w/my 13-year-old to Whites Woods from the gym (1-mile) and did 5 x 200 up a very steep hill in the woods.  Then ran another 2.5 before returning back to the gym- 5 miles total.  (86 degrees and humid)

Ran another 9.6 miles in the early evening heat- 87 + high humidity- did the first 6.5 miles @ 7:44 pace and then just slogged the last 3.1. 

Wave Inspire 16 Miles: 14.60
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.7513.0010.602.6067.95
Elixir 8's Orange/black Miles: 24.50Dc-racers (blue) Miles: 9.50Wave Inspire 16 Miles: 33.95
Weight: 0.00
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