sub-3 or blow-up trying

Week starting Aug 25, 2013

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.0019.009.000.0048.00
New Balance (blue) Miles: 20.00Mizuno Wave Inspire 9 (red) Miles: 10.00Dc-racers (blue) Miles: 8.00Brooks Launch/black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Continue to stretch out my mp running.  Have a 20k next Monday and feel completely unprepared.  Last week I stretched for 3 to 5 to 6 miles @ mp.  Today I did 10 miles @ 7:18 pace through strong hills.  I broke it into 4 x 3 x 2 x 1 w/.25 between sets and mile jog at the end- 12 miles total.  Hope to stretch one more long run together @ fast pace on Thursday and then rest for 3 days before the race on Labor Day.

New Balance (blue) Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

2 mile warm-up and then 8 miles on the TM @ a 7:15 pace (7:24,7:24,7:18,7:18,7:13,7:13,7:07,7:07).  Wiped up my embarrassing mess and headed home- 10 miles total.

Mizuno Wave Inspire 9 (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my wife, 5 of them on trails.

New Balance (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Did 1-miles warm-up and then 6 miles a close to race pace in 39:14 (6:32).  Closed with another mile cooldown- 8 total.  I'm pleased with how I've stretched out the mileage over the past 10 days or so.  Still not sure if I can keep race pace for a 20k next Monday, but I plan to rest the legs this weekend and hope for fresh-leg magic to help me through.  My goal at this point is to break 1:25 for a 20k...just not sure if I'm ready for the distance.

Dc-racers (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.003.000.005.00

2 mile progressive warm-up on TM and the 3 miles in 18 minutes.  Plan to rest the next 2 days for Monday's 20k.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with my wife- it was hot and humid, yet my legs were feeling fairly springy.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.0019.009.000.0048.00
New Balance (blue) Miles: 20.00Mizuno Wave Inspire 9 (red) Miles: 10.00Dc-racers (blue) Miles: 8.00Brooks Launch/black Miles: 10.00
Weight: 0.00
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