sub-3 or blow-up trying

Week starting Jul 17, 2011

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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

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
62.65	4.00	5.00	1.00	72.65

Nike Lunar Glides 2 Miles: 61.65	Tangent 4 ('11) Miles: 11.00

Weight: 179.50

Sun, Jul 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Spent the afternoon hiking and then ran 9 miles w/my daughter alongside on a bike.

Nike Lunar Glides 2 Miles: 9.00

Weight: 0.00

Comments(2)

Mon, Jul 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	3.00	0.00	1.00	14.00

Didn't get out until mid-afternoon. It was hot, humid, but fortunately a little bit overcast. Ran .25 miles as warm-up and then 3mp (6:59,6:53,6:40), jogged a mile and then did 4x400 at the track (76,75,74,74)...closed with a jog back home for 9 miles total.

5 more on the TM @ 8:30 pace.

Nike Lunar Glides 2 Miles: 14.00

Weight: 0.00

Comments(3)

Tue, Jul 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.65	0.00	0.00	0.00	8.65

Ran 8.65 w/3 of my girls who were on bikes- very sore today.

Nike Lunar Glides 2 Miles: 8.65

Weight: 0.00

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Wed, Jul 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.00	11.25

4 miles on TM @ gym + 20min weights.

7.25 miles w/my wife @ slow pace.

Tangent 4 ('11) Miles: 4.00	Nike Lunar Glides 2 Miles: 7.25

Weight: 0.00

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Thu, Jul 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	1.00	5.00	0.00	11.50

98 degrees out, so did TM workout at the gym: 2 miles warm-up and then moved into a 5-mile threshold run (6:27,6:22,6:18,6:15,6:10). Hope to get a second run in this evening- 7 miles total.

Got outside and ran 4.5 miles in 97 degree weather- 1 of the miles in 7:35 (I'm calling it mp).

Tangent 4 ('11) Miles: 7.00	Nike Lunar Glides 2 Miles: 4.50

Weight: 0.00

Comments(3)

Fri, Jul 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	0.00	0.00	7.75

Mid to high 90's and hot! Heat index well over 100, so veered into the woods for a tiny bit of "relief"- ran 4 w/my wife and 7.75 total. Lost a few pounds in the process.

Nike Lunar Glides 2 Miles: 7.75

Weight: 179.50

Comments(4)

Sat, Jul 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Ran w/Ed after dinner. Hoped the heat would let up a bit as the sun was going to, but that was wishful thinking. 6.5 miles in I got nausous and a little light headed. I told Ed to keep going while I found a water spicket in the woods. He didn't want to leave me, but I told him to finish up. He let me know he'd drive back and check on me. I made it into the woods (walked .5 mile), poured water all over, drank, and then shuffled my way home. I was fine, but definitely was right to have stopped runnning. Overall did 10.5 miles- 6.5 at just under 8:30 pace and the final four at about a 9:15 pace.

Nike Lunar Glides 2 Miles: 10.50

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.65	4.00	5.00	1.00	72.65

Nike Lunar Glides 2 Miles: 61.65	Tangent 4 ('11) Miles: 11.00

Weight: 179.50

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