sub-3 or blow-up trying

Goshen Turkey Trot

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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:	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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	7.00	13.50	0.00	40.50

Brooks Launch 2 (orange) Miles: 19.00	Riders Red/yellow Miles: 6.00	Brooks Launch (orange) Miles: 7.25	Asics Dc-racer Miles: 8.25

Weight: 0.00

Mon, Nov 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.75	0.00	6.25	0.00	9.00

Solid workout on the basement TM: 3 mile progressive warm-up, stopped/stretched, and then ran firm 6 miles (6:27,6:27,6:22,6:22,6:18,6min)- felt great at the end. I'm going to run very lightly the next 2 days and then give a solid effort for the Turkey Trot 10k on a very tough course.

Brooks Launch 2 (orange) Miles: 9.00

Weight: 0.00

Comments(2)

Tue, Nov 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Ran 6 miles on the basement TM @ 7:47 pace.

Riders Red/yellow Miles: 6.00

Weight: 0.00

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Wed, Nov 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	0.00	0.00	0.00	3.25

Ran 3.25 miles nice and easy with my wife (9ish pace) and then did 20 minutes of upper-body work at the gym.

Brooks Launch (orange) Miles: 3.25

Weight: 0.00

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Thu, Nov 22, 2012

Race: Goshen Turkey Trot (6.2 Miles) 00:41:29, Place overall: 24, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	6.25	0.00	8.25

Ran the local Turkey Trot in Goshen today. Did a 2-mile warm-up and then got near the front of the line for the start. There were about 680 runners and the weather was perfect- low 40's, no wind, and full sunshine. The gun sounded and we were off...

Mile 1: Hilly, yet a steep downcline in the middle (6:15)

Mile 2: Flat for the first half, steep downhill and then steep uphill (6:18)

Mile 3: Half mile uphill (steep) and then half mile down (6:41)- legs are definitely starting to feel it.

Mile 4: 3/4 gradual uphill and then slight downhill before going back up into a trail (7:10)- actually stopped to drink 2 cups of water and seriously considered shifting into a slow jog.

Mile 5: 1/3 mile uphill on a trail, reached the road and did a short dash downhill, and then just steady back up (7:17).

Mile 6: Gradual downhill for 2/3 of a mile and then the sharp uphill...basically running part of mile 1 backwards- passed a few on the uphill, including the first place woman (6:56)

.25: I had enough in the tank to run this part fairly fast...not sure my pace, but most of it was between 6 and 6:20.

Finish: 41:29...my pr on this course is 40:46, but that's off 70mile weeks, I've been running 40 miles/per week, so felt satisfied with this. Came in 24th overall and 3rd in my age division. Well enough to bring home a free pie for Thanksgiving. Happy Thanksgiving to all bloggers!

Asics Dc-racer Miles: 8.25

Weight: 0.00

Comments(5)

Fri, Nov 23, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	1.00	0.00	4.00

Ran 3 miles on TM + a few intervals @ 6 min pace (400,800,400)- 4 miles total. Also, did leg workout w/squats.

Brooks Launch (orange) Miles: 4.00

Weight: 0.00

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Sat, Nov 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	7.00	0.00	0.00	10.00

Got outdoors. Started in the mid-40's and was snowing by the end of my run. Did first 7 miles @ 7:10 pace, veered into the woods for 2 miles, and finished with a slow mile- 10 miles total.

Brooks Launch 2 (orange) Miles: 10.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	7.00	13.50	0.00	40.50

Brooks Launch 2 (orange) Miles: 19.00	Riders Red/yellow Miles: 6.00	Brooks Launch (orange) Miles: 7.25	Asics Dc-racer Miles: 8.25

Weight: 0.00

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