sub-3 or blow-up trying

Week starting Jul 11, 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
58.000.0014.000.0072.00
Riders (red) Miles: 25.00Triumph 6 (2) Miles: 15.00Tangent 4 Miles: 32.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 9:30 pace.

Riders (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles @ a very slow pace- 2 of them on off-road trails.

5 miles @ 9:20 pace w/my wife.

Triumph 6 (2) Miles: 5.00Riders (red) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #5:  This was a tough one!  Waited until 7pm to see if weather would be more tolerable...found the first hour to still be miserable.  Didn't find a water spicket until mile 10 and was never really quite able to recover from slight dehydration.  Ran 3-mile warm-up, then a 3-mile tempo (6:21,6:30,6:30), and then alternated threshold pace miles with slow ones (6:29,6:45,6:32,6:31).  Did a total of 16 miles- 7 of them @ about a 6:30 pace. 

Tangent 4 Miles: 16.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles w/my wife and 5 miles on my own- slowly. 

Riders (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1 mile "warm-up", 8 miles @ 8min pace, and 1 mile "cooldown".

Triumph 6 (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.000.0016.00

Big Workout #6:  Very hot day, so waited until 7:30pm and was willing to run this one into darkness.  Began w/2 mile warm-up and then a 2-mile tempo (6:25,6:18)...found water and bathroom and then jogged 2-miles before a second 2-mile tempo (6:22,6:20)...found another water spicket, soaked down, wrung out shirt and socks and then ran a 5th threshold mile (6:21) and began alternating fast/slow miles- last two threshold miles were 6:32 and 6:18 (mile 15).  Ran 16 miles total, 7 @ threshold pace.  Can't wait for a big workout on a "cooler" day!

Tangent 4 Miles: 16.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.000.0014.000.0072.00
Riders (red) Miles: 25.00Triumph 6 (2) Miles: 15.00Tangent 4 Miles: 32.00
Weight: 0.00
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