sub-3 or blow-up trying

Week starting Nov 13, 2011

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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

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.50	0.00	0.00	0.00	23.50

Brooks Launch Miles: 15.50	Asics-16 (red) Miles: 8.00

Weight: 177.50

Mon, Nov 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

Not real happy with my run today- the achilles were a bit sore for the first time in a few weeks. I'll need to be careful for the rest of the week- of course I am in the midst of taper, so hoping for fresh legs by the weekend- ran 9.5 miles @ just over 8:30 pace.

Brooks Launch Miles: 9.50

Weight: 0.00

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Tue, Nov 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

10 min weights + 8 miles @ about 9min pace.

Asics-16 (red) Miles: 8.00

Weight: 177.50

Comments(3)

Thu, Nov 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Ran 4-miles slowly on TM @ gym w/6 strides thrown in. Achilles is still a little sore, so I've scrapped my normal pre-marathon "dress rehearsal". I've run 120 miles less this past October leading into Philly than the year before and am 4-5 lbs heavier. At the same time, I recently ran a half marathon 35 seconds faster than I did on the same course last year at this time.

Sooo, how does this all affect my marathon for this weekend? If my achilles feel ok by race morning, I'm still in position for a pr. My 3:07 last year could have easily been a 3:05- I let up a little once I knew a sub-3 wouldn't happen that day. Also, I know myself now a little better as a runner which could factor in on how well I approach a familiar course. My mileage is down, yet I ran 24 of 26 miles well at Boston last Spring with even less mileage leading in. Plus I have an October marathon under my belt as a "long run".

Overall, there are an overwhelming number of factors that could affect this weekend. I'll probably know by mile 2 or 3 if a pr is a possibility for the day. If so, I'll try to stick with the nearest pace group (3 or 3:05 group) and hang on as long as possible. If not, I'll adjust and try to at least get a BQ under my belt for 2013. Meanwhile, I plan to get good rest today, get focussed for a 100% effort, and then hope for the best.

Brooks Launch Miles: 4.00

Weight: 0.00

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Fri, Nov 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

30min weights at the gym and a real light run on the TM (2 miles) to keep my achilles from getting too stiff. Felt OK. I normally do not run the 2 days proceeding a marathon, yet I've noticed days off make my achilles a tad bit sore. I may run very lightly tomorrow if they feel stiff when I wake up. If they feel somewhat fresh, I'll completely take the day off.

Brooks Launch Miles: 2.00

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.50	0.00	0.00	0.00	23.50

Brooks Launch Miles: 15.50	Asics-16 (red) Miles: 8.00

Weight: 177.50

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