sub-3 or blow-up trying

Week starting Aug 21, 2011

15% off for Fast Running Blog members at St. George Running Center!

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	9.00	11.50	0.00	79.50

Tangent 4 ('11) Miles: 18.50	Saucony ProdGrid Kinvara Miles: 10.00	Nike Lunar Glides 2 Miles: 11.00	Saucony Rider (blue) Miles: 34.00	New Balance 1190 Miles: 6.00

Weight: 177.00

Sun, Aug 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Ran 8 miles, 6 of them w/my wife.

Tangent 4 ('11) Miles: 8.00

Weight: 0.00

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Mon, Aug 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	8.00	0.00	10.00

Left 2 pairs of shoes out in the rain, so used my Kinvara's today. Wasn't sure if it was going to storm, so did a TM workout at the gym. 2 mile warm-up and then 8 miles straight @ 6:22 pace. Felt pretty good today. Weight: 177 (lost 5 lbs this past month).

Saucony ProdGrid Kinvara Miles: 10.00

Weight: 177.00

Comments(4)

Tue, Aug 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	9.00	0.00	0.00	17.00

AM: 15-minute legwork at the gym + 6 miles on TM (8:40,7:53,7:03,7:03,6:58,6:53).

PM: Got outside and ran 11-miles, including 2 mp tempos in the first half- 2 miles (7:10,7:00), 1-mile in between, and then 3 miles (7:06,7:01,6:34). I probably went a little too far because at mile 9 the achilles began to feel aggravated (immediately slowed things down).

Tangent 4 ('11) Miles: 6.00	Nike Lunar Glides 2 Miles: 11.00

Weight: 0.00

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Wed, Aug 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Planned on a 10-miler, but ran into my wife and extended it 4 extra miles- I was dead at the end! Also, broke out a new pair of Saucony's and was happy with the feel.

Saucony Rider (blue) Miles: 14.00

Weight: 0.00

Comments(2)

Thu, Aug 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	1.50	0.00	4.50

Raining out and short on time, so did a quick workout at the gym...15 minutes upperbody + 4.5 on the TM, including 18 minutes @ 6min pace every other minute to get a little snap in the legs.

Tangent 4 ('11) Miles: 4.50

Weight: 0.00

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Fri, Aug 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.75	0.00	0.00	0.00	15.75

80 degrees out and humid. Ran 3 miles w/my daughter @ 9min pace and continued on to run another 12.75 miles, mostly at an 8:30 pace (jogged the last 1/2 mile pretty slowly)- 15.75 miles total and no water!

Saucony Tangents are no longer being made (I noticed their new light trainer is selling for $130- bummer to lose my $85 tangents), so I just purchased a pair of New Balance 1190's to use in next weekend's 20k- looking forward to seeing how they compare.

Saucony Rider (blue) Miles: 15.75

Weight: 0.00

Comments(2)

Sat, Aug 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	2.00	0.00	10.25

AM: Rainy out, so back on TM @ the gym. Did a 3-mile warm-up and then 4x800 @ 6min pace.

PM: 4.25 on the TM @ 8min pace.

Saucony Rider (blue) Miles: 4.25	New Balance 1190 Miles: 6.00

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.00	9.00	11.50	0.00	79.50

Tangent 4 ('11) Miles: 18.50	Saucony ProdGrid Kinvara Miles: 10.00	Nike Lunar Glides 2 Miles: 11.00	Saucony Rider (blue) Miles: 34.00	New Balance 1190 Miles: 6.00

Weight: 177.00

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