sub-3 or blow-up trying

Week starting Nov 08, 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: 16.00 Month: 151.00 Year: 363.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 327.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 315.00
Kinvara Blue/red Lifetime Miles: 64.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.2016.003.000.0054.20
Progrid Rides (2) Miles: 37.45Tangent 3 (3) Miles: 16.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest...right ankle is about 2x size of left ankle.  Need to be careful this week.  No longer set on doing "speedwork" for next 2 weeks.  Just hope to maintain fitness and pr in the next marathon. 

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles really slow.  I'm feeling the effects from Saturday.  Needed 2 days rest + ankle is still quite swollen.  Plan to keep icing and will run cautiously until the swelling goes down.  It's been quite a string of bad luck- sprained ankle preceeding 20k in September, rain/hail/wind for Marathon in October, and now this preceeding Saturday.  I'll just need to be on the mend for the next week or two, hoping to maintain fitness.  My sub-3 dreams for late November are pretty much dashed, but I'd still like to shoot for a pr before moving into the winter season. 

Progrid Rides (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow recovery miles + 24 minutes on stepmaster.  Swelling's starting to go down a bit on the ankle.

Progrid Rides (2) Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.000.007.25

Leg/weights + 7.25 on TM (2 x 400 @6min, 2 x800 @6:15, 2 x 1200 @6:30).  Recovery is going slowly from ankle.  In serious need of patience. 

Tangent 3 (3) Miles: 7.25
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Did 3 miles on TM...30min weights...3.5 more miles on TM...17 min bike...3.2 final miles on TM.  Felt better on each wave of running.  First day in which I can honestly say things seem to be getting better with the ankle.

Progrid Rides (2) Miles: 9.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2516.000.000.0022.25

High 40's, 10-15mph winds, and a steady rain for today's long run.  I'd have to say this was one of my more satisfying runs for a while, considering the ankle issues I've had recently and my fear that I won't be recovered enough for the upcoming marathon in 2 weeks.

Warmed up .25 miles and then ran the 12.5 course into Morris and through the hills.  It ends on a very steep hill and I pushed through in 1:29:21 (7:08.88 pace...you'll see why later).

I was absolutely soaked, so changed clothing and shoes.  Wasn't sure if my ankle was ready for light trainers, yet they were my only dry ones around.  Did the 9.5 mile loop through the hills of Goshen (beach street route) in 1:07:53 (7:08.74 pace...yeah, negative split by .14 seconds!).  It was an absolute torrential downpour by mile 20, so I did hit a mini-wall towards the end.  Overall ran 22 in 2:37:14 (7:08:82 pace).  I'll look back to see how this compares to my last run on this course...it was 2:36:16 in September- so considering the rain and this week's ankle issues, I'm ok with the extra 58 seconds.  Now time for the 2 week taper.  I've been running lower mileage (50's over the past month), so hopefully I'll be fine shortening it by a week. 

Tangent 3 (3) Miles: 9.50Progrid Rides (2) Miles: 12.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.2016.003.000.0054.20
Progrid Rides (2) Miles: 37.45Tangent 3 (3) Miles: 16.75
Weight: 0.00
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