| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.00 | 1.00 | 0.00 | 0.00 | 58.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ran eight miles on the stairmaster at the gym...9 min pace for 3 miles, 8 min pace for 1 mile, and 7:24 pace for final 4 miles. Also, did 20 min upperbody with weights.
Triumphs 1- 331 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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Absolutely nailed a work-out today! This is my last "big one" before tapering. Went to the track and the goal was to keep MP for 5x4x3x2x1 mile with 2 min breaks between sets. Based on my recent 1/2 marathon chose 7:10 as marathon pace. Here are the results...
Set 1- 7:08,7:07, 7:02,7:01,7:02
2 minute rest
Set 2- 7:00,7:00,7:01,6:59
2 minute rest
Set 3- 6:55,6:54,6:52
2 minute rest
Set 4- 6:49,6:47
2 minute rest
Final mile- 6:25
Work-out included 2 warm-up laps and 2 cool down laps. My intention was not to get progressively fast, yet that's what my body wanted to do. Learned alot about patience and my potential to achieve a negative split. This was a good confidence booster leading up to marathon day.
Total miles= 16
triumphs 2- 292.5 miles | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 slow miles on treadmill at 8:30 pace.
triumphs 1- 336 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Felt a little sluggish today at first, probably a combination of Tuesday's run, last night's baseball game, and last weekend's half-marathon. Still wanted to do a good, steady run. Decided to go out on the 8-mile route, a bit hilly, yet gorgeous place to run. My best pace on that route has been just under an hour (7:15-20ish/per mile). Put on a stop watch and decided to just go by feel (not check until I finish). Within a mile it started to rain fairly hard, yet it felt kind of refreshing (more cool than the humid feel I've been used to). The pace seemed to gradually pick up on it's own. Was able to semi-sprint the last 1/3 of a mile or so and came in at 55:56...very surprising! Didn't really have to overly push it and broke my best time by at least a couple minutes. Looking forward a progressive taper and really starting to get a feel for my stride.
triumphs 2- 300.5 miles | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ran 5 miles on the treadmill + 45 minutes on weights. Kept 9 min pace for 3 miles and 8 min pace for the last two.
Tomorrow will be my last "long" run...16 miles. Here are my breakdowns since May 4th's marathon:
50 mile weeks- 5 (six if you add in tomorrow)
60 mile weeks- 2
70 mile weeks- 9
90 mile week- 1
20 milers- 7
Total weeks over 50 miles= 17 (18 after tomorrow)
I never cracked 60 miles in preparation for the May marathon. Also, I only completed 1 20-miler (failed at a second attempt). Obviously, I'm far better prepared this go round.
weight- 179 lbs
triumphs 2- 305.5 miles | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Well, today I've determined my marathon pace goal. Ran 16 miles, 14 of them @mp. Eased into the run with the first two miles in 7:30 and 7:20. Went through sloping hills for the first 10 miles in 1:12:12 total...took a gu in mile 10 (first time ever trying...actually liked it) and transitioned onto the high school track (only stopping 10 seconds for water). Did 4 miles on the track in 28:25 for a total of 14 miles in 1:40:37 (7:11 pace). Felt as though the last four miles could give me a sense of what I can do for an entire marathon, factoring in 2 weeks of taper time. Thus, in my mind a 7:10 pace seems do-able, in fact, I felt the ability to have been able to hold it today for several more miles. Finished the run with a light "cool-down" jog for 2 miles.
Upon returning home, my oldest daughter asked "what the heck happened to you?" I had no idea what she was talking about. She continued, "why are you bleeding?" I looked down to discover that I had literally run my nipples off. Whoa...that certainly was a first!
Triumphs (2)- 321.5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.00 | 1.00 | 0.00 | 0.00 | 58.00 |
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