sub-3 or blow-up trying

Week starting Aug 26, 2012

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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: 0.00 Month: 46.00 Year: 1250.00
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: 509.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 184.50
Kinvara 14 Green Lifetime Miles: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.554.008.000.0070.55
Brooks Pure Cadence (red) Miles: 14.50Riders Red/yellow Miles: 44.05Brooks Launch (orange) Miles: 12.00
Weight: 178.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 miles on TM.

6  slow miles w/2 of my girls.

Brooks Pure Cadence (red) Miles: 3.00Riders Red/yellow Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3.5 miles on TM @ gym + leg workout.

5.5 miles on TM late at night. 

Brooks Pure Cadence (red) Miles: 3.50Brooks Launch (orange) Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Sluggishly slugged out 10.25 miles.

Riders Red/yellow Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Ran TM @ the gym- 3 mile warm-up and then 5 miles @ 6:27 pace- sweaty mess at the end!

Brooks Pure Cadence (red) Miles: 8.00
Weight: 178.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.504.000.000.0013.50

Started out running 4 miles w/my 12-year-old @ just under 8:30 pace...dropped her by the house and then did a 4 mile mp run (6:51 pace) and an extra 5.5 to make it 13.5 miles total.

Riders Red/yellow Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.003.000.0016.80

TM @ gym + legwork...did 3.5 warm-up and then 3 miles in 18min. 

4 miles w/my 12-year-old followed immediately by 6.3 more w/my wife.

Riders Red/yellow Miles: 10.30Brooks Launch (orange) Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles on the TM + upper body weights.  Completed 300 miles for August- happy with this in that we did so much travelling.  Got my 70 for this week as well.  Decided to take it easy this weekend to be semi-rested for a 20k on Monday.  I don't have big expectations for Monday, yet hope for it to be a springboard for a solid September in preparation for an October marathon.  My legs feel ready for an intense month of training, so staying hopeful for October. 

Riders Red/yellow Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.554.008.000.0070.55
Brooks Pure Cadence (red) Miles: 14.50Riders Red/yellow Miles: 44.05Brooks Launch (orange) Miles: 12.00
Weight: 178.50
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