sub-3 or blow-up trying

Week starting Oct 17, 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: 17.00 Month: 29.00 Year: 1233.00
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: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.352.0015.750.0080.10
Wave Inspire 6 Miles: 8.10Tangent 4 (2) Miles: 23.50Saucony Rides (yellow) Miles: 48.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Ran 8.1 miles @ 7:40 pace.  Watched my daughter's cross-country meet- she's dropped her 1.9 mile time from 19 min to 16:04 in the last 3 weeks.  Fun to watch!

Wave Inspire 6 Miles: 8.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.500.0014.50

Did a challenging workout today mixing in "speedwork" on the "Pie Hill" course.  Did 19x800 w/.25 jog between for a total of 14.5 miles in 1:49:49 (7:34 pace).  I counted the 800's as threshold pace- felt 10k-ish.  The last 2-3 weeks has been focussed on stretching out distance, so really felt the need to get some zip back in the legs.  Hope to get more consistent with the faster stuff over the next couple of weeks. 

Tangent 4 (2) Miles: 14.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.006.250.009.00

No time to run today, so went to the gym this evening.  Did 1-mile warm-up and then 3 x 2 miles @ 6:27 pace w/.25 jog between sets.  Finished with a 1.5 "cooldown" w/.25 @ 6:27 just to get in 10k total worth of 10k pace. 

Tangent 4 (2) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Ran the steep "Pie Hill" course backwards for a total of 13.5 miles @ 7:53 pace- started @ a slower pace of about 8:30 and progressively sped up; 8 of the miles were sub-8minutes and the fastest was 7:07. 

Saucony Rides (yellow) Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Ran 20 with Ed in 2:34:38 (7:44 pace).  Pretty good week of running thus far. 

Saucony Rides (yellow) Miles: 20.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles through "Pie Hill" in just under 9min pace. 

Saucony Rides (yellow) Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.352.0015.750.0080.10
Wave Inspire 6 Miles: 8.10Tangent 4 (2) Miles: 23.50Saucony Rides (yellow) Miles: 48.50
Weight: 0.00
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