sub-3 or blow-up trying

Week starting Jul 05, 2009

15% off for Fast Running Blog members at St. George Running Center!

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
52.31	3.10	9.20	6.64	71.25

Saucony Trigon 5 Miles: 29.10	Saucony Tangent III Miles: 27.55	Mizuno Wve Inspire 5 Miles: 14.60

Weight: 0.00

Sun, Jul 05, 2009

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

rest...enjoyed holiday weekend with family and friends.

Weight: 0.00

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Mon, Jul 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.36	0.00	0.00	3.64	10.00

Thought I'd try a different type of speedwork today. Missed opportunity to run in the morning and was 80 degrees by lunch break. Did the following TM workout...

20 x 1 minute @ 5:30 pace (w/1minute recovery jogs)

Ran 3 miles warm-up, 5.65 in the literal workout, and another 1.35 to complete 10 miles total. Workout seemed way easy, so next time I might do 90-seconds with 1 minute recovery jogs or ramp up the incline a bit.

Saucony Trigon 5 Miles: 10.00

Weight: 0.00

Comments(2)

Tue, Jul 07, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	6.10	0.00	10.20

Ran 10.2 miles today in the following breakdown...

- 3 mile warm-up

- 1st 5k of local road race in 19:33 (6:18 pace)

- walked back to the 3 mile marker

- miles 3-6 of road race course in 19:37 (6:32 pace)

- jogged final 1.1 miles

Felt good about today's effort, especially following TM workout from yesterday. I'm finding my base beginning to feel strong and am recovering much more quickly from bigger workouts. Hopefully I won't lose too much fitness while in Africa.

Saucony Tangent III Miles: 10.20

Weight: 0.00

Comments(6)

Wed, Jul 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	3.10	0.00	0.00	13.10

Crunched for time today, but wanted to get a longer run in. Decided to attempt a progressive run. Wasn't sure how I'd hold up, but things worked out just fine...

1st 5 miles: 38min (7:36 pace...flat + 1.5 miles uphill)

- 1/2 mile jog-

2nd 2.5 miles: 18:30 (7:24 pace...rolling, yet at least 1.5 miles down...very comfortable)

- 1 mile jog-

3rd 3.1 miles: 20:26 (6:35 pace...pushed it pretty good on the trail course...felt nice to have a softer surface)

- 1 mile jog-

13.1 miles total...was able to complete it all in about 1:45...included one stop for water before running the trail course.

Saucony Trigon 5 Miles: 13.10

Weight: 0.00

Comments(2)

Thu, Jul 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	0.00	0.00	0.00	14.60

Ran the dreaded "Pie Hill" course. Crazy hard hills. It's a 15.1 mile route, but I was fairly depleted by mile 14. Ran/walked it to the end from there. Did first 14.6 in 2 hours- 8:22 pace. Was keeping about a 7:40 pace until midway on mile 13.

Mizuno Wve Inspire 5 Miles: 14.60

Weight: 0.00

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Fri, Jul 10, 2009

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

Gorgeous day...did quick weight workout, then ran 6 recovery miles in Whites Woods at 9min pace.

Saucony Trigon 5 Miles: 6.00

Weight: 0.00

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Sat, Jul 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	3.10	3.00	17.35

Ran 3-miles to the track and then began a "speed" session as follows...

3x 400 (1 lap jog between): 89, 84, 79

3x 800 (1 lap jog ): 2:54, 2:52, 2:52

3x 400 (1 lap jog): 82, 78, 76

Was able to keep all the above (5.25 miles total on track) at a very controlled pace. Continued on by jogging 2 more miles to Whites Woods. Took 2 minute break to stretch and then ran the 5k course in 19:25 (6:16 pace). Felt good about the effort and am beginning to be able to hold pace much more easily (verses 6 min mile 1 and 6:50 mile 3). Got a quick drink of water and jogged 4 miles back home...17.35 miles total for the day.

Saucony Tangent III Miles: 17.35

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
52.31	3.10	9.20	6.64	71.25

Saucony Trigon 5 Miles: 29.10	Saucony Tangent III Miles: 27.55	Mizuno Wve Inspire 5 Miles: 14.60

Weight: 0.00

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