sub-3 or blow-up trying

White Woods 5k

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.658.409.700.0076.75
Wave Inspire 16 Miles: 31.35Elixir 8's Orange/black Miles: 30.00Mizuno Wave Inspire (yellow/blue) Miles: 5.00Dc-racers (blue) Miles: 4.00Mizuno Wave Inspire 9 (red) Miles: 6.40
Weight: 0.00
Sun, Jul 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.000.008.50

Ran down to Whites Woods...did the trail 5k- started out fast (1st 1.45 miles in 9min) and then walked the hill (did mile 2 in 9min) before picking it up for the final stretch.  Ran it in 21:40.  Jogged back home for 8.5 miles total.  My 2 oldest ran the 5k as well in 22:57 (13-year-old) and 23:14 (15-year-old). 

Wave Inspire 16 Miles: 8.50
Weight: 0.00
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Mon, Jul 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

Jogged .25 warm-up and then did 4-miles through the hills in 29:09 (7:17 pace).  Jogged .5 and then ran 3 miles in 20:51 (6:57 pace).  Jogged the final stretch home for 9.5 miles total. 

Elixir 8's Orange/black Miles: 9.50
Weight: 0.00
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Tue, Jul 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 miles @ gym + 5 miles after dinner. 

Mizuno Wave Inspire (yellow/blue) Miles: 5.00Dc-racers (blue) Miles: 4.00
Weight: 0.00
Add Comment
Wed, Jul 24, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles slowly. 

Elixir 8's Orange/black Miles: 9.00
Weight: 0.00
Add Comment
Thu, Jul 25, 2013
Race: White Woods 5k (3.1 Miles) 00:19:59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.003.100.0013.85

Ran 5.25 miles @ the gym.

Ran just under 3 miles to a trail's race.  Ran the trail 5k in 19:59 (walked the steep hill in the middle for 20 seconds to catch breath), and then ran home with my 2 oldest.  All 6 of my girls placed- the oldest 2 ran the 5k in 22:10 and 22:42- both pr's for this particular course (my pr is 19:09). 

Overall, felt good about the day, running 13.85 miles and doing ok on a day I felt incredibly sluggish. 

Wave Inspire 16 Miles: 13.85
Weight: 0.00
Comments(3)
Fri, Jul 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.500.0011.50

4 miles on the TM @ the gym.

 

7.5 miles 1/2 road, 1/2 trails, including 1.5 miles @ 6:15 pace in the middle. 

Elixir 8's Orange/black Miles: 11.50
Weight: 0.00
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Sat, Jul 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.901.403.100.0015.40

Jogged down to Whites Woods and ran the same road race I just did on Thursday.  Cut my time by 20 seconds- 5k in 19:40.  Ran back home for 9 miles total.  May go out for an early evening run.  Might put me in position for a 300 mile month. 

Broke out a new pair of shoes and ran 6.4 miles w/1.4 in the middle @ 7min pace. 

Wave Inspire 16 Miles: 9.00Mizuno Wave Inspire 9 (red) Miles: 6.40
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.658.409.700.0076.75
Wave Inspire 16 Miles: 31.35Elixir 8's Orange/black Miles: 30.00Mizuno Wave Inspire (yellow/blue) Miles: 5.00Dc-racers (blue) Miles: 4.00Mizuno Wave Inspire 9 (red) Miles: 6.40
Weight: 0.00
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