sub-3 or blow-up trying

Week starting Sep 19, 2010

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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
53.308.206.000.0067.50
Wave Inspire 6 Miles: 29.50Tangent 4 (2) Miles: 38.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles with my wife @ a 9:30ish pace (she's gearing up for 1/2 marathon).  My Mizuno's have been giving me "hotfoot", so I ripped out the inserts and found them to be far more comfortable (took away the blistering burn sensation).  Anything wrong with ditching inserts in running shoes?  Can I just leave it be or should I purchase new inserts??

Wave Inspire 6 Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.806.200.000.009.00

9 miles on the TM:  2-mile warm-up, 3 x 2 miles (6:27 pace) w/.25 jog in between and held the last set for 2.2 miles to complete the run.  I'm counting these as marathon pace because it was on a TM (vs. threshhold pace).  I think I'm done with "speedwork" and want to concentrate the next 6 weeks stretching out 6:20-7min pace closer to 20 miles distance, picking my goal pace 2 weeks out from the marathon. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ran 10.5 miles @ slow pace.  Very sluggish today...very.

Wave Inspire 6 Miles: 10.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Another sluggish 10.5 miles, half through trails in White's Woods.

Tangent 4 (2) Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.000.008.50

TM workout:  2 miles warm-up, 3 miles @ 6:22 pace, .25 jog, 3 more miles at 6:22 pace, and finished with .25 cooldown- 8.5 miles total.

Tangent 4 (2) Miles: 8.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got 10 miles in before heading up with family to Maine for a wedding.

Wave Inspire 6 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ran 6 with my wife this morning and then continued on w/out her for an extra 4- throwing in two mp (6:36,7:02).  Hot, humid and glad to get it done with. 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.308.206.000.0067.50
Wave Inspire 6 Miles: 29.50Tangent 4 (2) Miles: 38.00
Weight: 0.00
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