sub-3 or blow-up trying

Week starting Aug 14, 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
59.00	0.00	11.00	0.00	70.00

Nike Lunar Glides 2 Miles: 61.00	Saucony Mirage (red/black) Miles: 9.00

Weight: 179.00

Mon, Aug 15, 2011

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

Ran 9 miles in VA while visiting in-laws on the way back up to CT. Didn't have a chance to run yesterday and may not tomorrow.

Nike Lunar Glides 2 Miles: 9.00

Weight: 0.00

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Wed, Aug 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	6.00	0.00	18.00

AM: Back to CT. 80 degrees never felt so good! Ran 1-mile warm-up followed by 3 mile tempo (6:28,6:44,6:23), jogged a mile and then did a 2nd tempo (6:28,6:32), jogged another mile before one final push (6:30). Overall, felt pretty good. Achilles tend to get sore by mile 8 regardless of pace or shoes or number of times running in a day or mileage for the week. Hopefully I'll just work my way through it.

PM: 9 miles w/my wife @ a slow pace- 50% on trails.

Saucony Mirage (red/black) Miles: 9.00	Nike Lunar Glides 2 Miles: 9.00

Weight: 180.00

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Thu, Aug 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	5.00	0.00	15.50

AM: Ran 7.5 miles @ just over a 9min pace.

PM: Rainy out, so used gym's TM. Did 3-mile warm-up, 3 mile tempo (6:27,6:22,6:18), wrung out my shirt in the bathroom (yeah, gross!), and then did a final 2 miles (6:27,6:22). Also, did 20-minutes of leg work.

Nike Lunar Glides 2 Miles: 15.50

Weight: 178.00

Comments(2)

Fri, Aug 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	0.00	0.00	0.00	15.50

AM: Ran 9 slow miles @ just under 10min pace. Stopped to massage achilles part way through- increased blood flow seemed to help.

PM: Ran 6.5 miles on TM @ 9min pace + did 20-min upper body.

Nike Lunar Glides 2 Miles: 15.50

Weight: 0.00

Comments(3)

Sat, Aug 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

80 degrees out and humid. Pulled out a pair of compression socks to see if it would help with the achilles. Had positive results. Ran 12 miles, 10 of them @ 7:50 pace through the hills. Stopped at mile 8 to wring socks and drink from a water fountain. Ran 2 more firm miles and then jogged the final 2 slowly. Overall felt good about the run. Was able to get in 70 miles this week off of 5 days of running, so am thrilled about maintaining mileage in the midst of vacation travel.

Nike Lunar Glides 2 Miles: 12.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.00	0.00	11.00	0.00	70.00

Nike Lunar Glides 2 Miles: 61.00	Saucony Mirage (red/black) Miles: 9.00

Weight: 179.00

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