sub-3 or blow-up trying

New Haven 20k

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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:	0.00	Month:	138.00	Year:	1473.00
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:						256.50
Kinvara 14 Green Lifetime Miles:						310.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.50	20.50	6.00	0.00	70.00

Riders Red/yellow Miles: 37.75	Brooks Launch (orange) Miles: 15.25	Saucony ProdGrid Kinvara Miles: 9.00	Brooks Adrenaline (black) Miles: 8.00

Weight: 179.00

Mon, Sep 03, 2012

Race: New Haven 20k (12.4 Miles) 01:24:14, Place overall: 183, Place in age division: 13

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	12.50	0.00	0.00	23.00

Ran the New Haven 20k in the unofficial time of 1:24:14 (according to my watch). They had finishing times at the end, but not chip times, so w/out chip I finished in 1:24:19. My best time on this course is 15 seconds faster, yet because of the weather and my overall place (jumped 35 spots overall and 7 in my division from my pr time a couple years ago) I feel this is the best I've run this course. After 2.75 miles of warm-up and stretching, I lined up for the race. Splits are hard to remember, but this is a fairly close ballpark...

Mile 1: 6:31

Mile 2: 6:37

Mile 3: 6:34

Mile 4: 6:41

Mile 5: 6:44

Mile 6: 6:48

Mile 7: 6:51

Mile 8: 6:51

Mile 9: 6:54

Mile 10: 7:03 (big hill)

Mile 11: 6:45

Mile 12: 6:44

last .4: ??? Ended in 1:24:19 (1:24:14 w/chip)...my garmin said 12.5 miles total.

Went to 5 Guys & Fries for post-race meal- never had a burger so tasty! Then came home and threw down another 7.75 miles (slow) to get some extra base mileage in towards October's marathon- felt good.

Riders Red/yellow Miles: 7.75	Brooks Launch (orange) Miles: 15.25

Weight: 0.00

Comments(6)

Tue, Sep 04, 2012

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

5 miles on the TM @ the gym + leg work.

Riders Red/yellow Miles: 5.00

Weight: 0.00

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Wed, Sep 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	6.00	0.00	9.00

Rainy out, so back to the gym TM...did 3-mile warm-up and then 6 miles @ 6:27 pace.

Saucony ProdGrid Kinvara Miles: 9.00

Weight: 179.00

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Thu, Sep 06, 2012

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

5 easy miles on the TM @ gym + 20 min weights.

Riders Red/yellow Miles: 5.00

Weight: 0.00

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Fri, Sep 07, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	8.00	0.00	0.00	20.00

Went running on a path/road going along the Housatonic River. My wife accompanied by bicycle. Started a little too late so suffered the effects of 80 degree temperatures + high humidity. Did 2-mile warm-up, 8miles @ 7:20 pace (continuous rolling hills), and then began the death March a mile or two into my way back. Complete 20 miles total- the last 5-6 were torcherous.

Riders Red/yellow Miles: 20.00

Weight: 0.00

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Sat, Sep 08, 2012

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

8 slow miles- 6 of them on trails.

Brooks Adrenaline (black) Miles: 8.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.50	20.50	6.00	0.00	70.00

Riders Red/yellow Miles: 37.75	Brooks Launch (orange) Miles: 15.25	Saucony ProdGrid Kinvara Miles: 9.00	Brooks Adrenaline (black) Miles: 8.00

Weight: 179.00

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