sub-3 or blow-up trying

Week starting Oct 04, 2009

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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: 0.00 Month: 46.00 Year: 1250.00
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: 509.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 184.50
Kinvara 14 Green Lifetime Miles: 170.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.5020.753.000.0056.25
Tangent 3 (3) Miles: 22.00Saucony Progrid Rides Miles: 34.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.258.750.000.0010.00

It was a little warm out (70 degrees), yet pleasant.  Although I've run fairly hard the last couple of days, my legs still seemed to have a little zip in them.  Decided to give the rolling hills course from my house towards Morris a shot (8.75 miles).  Started out at marathon pace and was able to hold it the entire time- 8.75 in 59:34 (6:48 pace...last mile in 6:39/flat section).  Jogged an extra 1.25 miles "cooldown" to make it an even 10.  With a little taper, I seem to be on track for a descent marathon in 2 weeks. 

Tangent 3 (3) Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.002.000.008.25

Ran 6 miles with Rick during lunch.  Upon returning to the gym, jumped on the TM and ran a quick 2.25, the last 2 miles in 12min.  Legs feeling really good.

Saucony Progrid Rides Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.001.000.008.00

Today was one of the best runs I've ever experienced.  Perfect temperature (60), legs felt great, and I found a perfect stride that I was able to keep throughout the hills.  This is an 8-mile loop towards Goshen in which my previous fastest was around 55ish.  Today I ran it in 52:35 (6:34 pace).  There was one uphill section (mile 3) that I was shooting for 7:30, but came through in 7:45.  The downhill on mile 5 made up for it in sub-6. 

I'm really starting to peak and attest most of my improvement over the past couple weeks to hill running and finally an improved diet (quality has been good...doing better in disciplining the quantity). 

Tangent 3 (3) Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to the gym.  Did weights and a short recovery run (4 miles) at 9 min pace

Saucony Progrid Rides Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at just over an 8 minute pace.  Received tough news.  Our school nurse, JoAnne, who was set to run in the same marathon I'm in next weekend with her husband was just diagnosed with pancreatic cancer.  She's getting further testing this week and still plans to attend the marathon to cheer on her husband.  If you read this and are a person of faith, please offer a prayer up for her. 

 

Quick breakdown of preparation for this marathon...

May miles:  298.90

June miles:  310.40

July miles:  202.50 (2 weeks in Uganda, but did get 3 twenty-milers in)

August miles:  367.75

September miles:  290.6

October miles:  averaging mid to high 60's per/week

60 mile weeks:  6

70 mile weeks:  5

80 mile weeks:  5

90 mile weeks:  2

20 mile runs:  9

*2 weeks off in July + trained through a tough sprained ankle in September

Saucony Progrid Rides Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did weights at gym + slugged through a slow 4 miles run.  Was up way to late, only to see my Red Sox lose.

Tangent 3 (3) Miles: 4.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Got up early and ran the 12-mile loop- first portion of 20-mile route.  Felt a bit sluggish, but still got 6 of them in at mp pace.  Overall, 12 miles in 1:28:00 (7:20 pace).

Saucony Progrid Rides Miles: 12.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.5020.753.000.0056.25
Tangent 3 (3) Miles: 22.00Saucony Progrid Rides Miles: 34.25
Weight: 0.00
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