sub-3 or blow-up trying

Week starting Nov 16, 2008

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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: 14.00 Year: 1656.00
Barefoot Lifetime Miles: 114.25
Kinvara 12 White/orange Lifetime Miles: 334.00
Kinvara 12 (teal) Lifetime Miles: 400.00
K12- Black Lifetime Miles: 386.00
Kinvara 12 (silver) Lifetime Miles: 300.50
Kinvara Silver 2 Lifetime Miles: 72.50
Kinvara 12 Gray/orange Lifetime Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.004.600.000.0043.60
Saucony Trigons Miles: 43.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Went to the foot doctor today.  Upon examination of x-rays, determined no structural damage.  However, he saw clear inflammation around the 4th metatarsal and prescribed a weeks worth of anti-inflammation medication.  A few of his suggestions included- new dress shoes, icing/stretching, a little trail running substituted for road running (he is not a big fan of treadmills) and taking it somewhat easy this week.  However, he made it clear not to stop running.  He did not want to see me lose fitness in preparation for Boston.  He wants to see how things go over the next week or to (easing back into a "normal" running schedule) and then come back if I'm still having problems.  He said my condition was not common, yet also not rare.

Did 45-minutes worth of strength/core work at the gym + 2 miles of light running. 

Saucony Trigons Miles: 2.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.500.000.007.00

Tempature was in the 20's this morning w/fairly strong winds.  Went out in shorts, long sleeves, jacket, gloves, and hat covering ears.  Disciplined myself not to overdo it.

Went to the track.  Jogged 1st mile, picked it up at a comfortable pace for 2 miles (13:55), jogged the 4th mile, alternated a tiny bit of speed for the 5th mile (very controlled) which included 2 x 400 (1:28, 1:29) w/400 jogs in between, ran 6th mile at comfortable pace (7:02), and jogged final mile.  Felt like continuing, but am really going to be careful to ease back into things. 

Saucony Trigons Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Tough day to be outside.  Ran with a friend for 5 miles...he kept apologizing for how slow we were going.  I estimate it was about a 9/min pace- perfect my desire to ease back into things.  Foot continues to improve.

Saucony Trigons Miles: 5.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.100.000.006.10

Jogged 2 miles at 9 minute pace.

Ran 5k on trail course (6:00, 6:45/uphill, 6:22- 19:54 total)

Ran 1 mile to the track, planned to do a second tempo, but my wife was there with our daughter who had fractured her finger in two places.  Quit my run and took the other 5 girls out to dinner while Jodi and Cassandra went to the hospital. 

My day off is tomorrow, so I'll get a full running workout in- thinking of a progressive-type run.  The foot is feeling great.  Still plan on easing my way back to "normal" running schedule.  Think I've gained like 4-5 pounds, but it should peel off fairly easily once I'm back in stride. 

Saucony Trigons Miles: 6.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.009.50

It was bitter cold out this morning.  My initial intention was to do a progressive run, finding a trail and giving it a gradual push.  Made it 3 miles down to a trail and found it to be 5-10 degrees cooler.  My fingers and face were completely numb, so I spent just half a mile in the woods and came back out to the streets.  Ran a couple miles up to the track and at this point felt still felt fairly good, so ran a mile in 6 minutes flat.  Again, just so cold, I found it difficult to breath.  Rather than fight the weather, I toned it back down and headed home.  Ran a total of 9.5 miles, mostly at 8:30-45 pace.  Foot was not a factor. 

Might revisit doing a 10k Turkey Trot.  It is being held in Goshen and is one of the toughest courses in all of CT...there's like 6-8 hills.  Noticed folks with sub-40 pr's were running it in 42-44 minutes last year.  If I can discipline myself to continue to be gradual in my recovery, I'll enter and treat it as a training run.  If I feel any discomfort between now and then, I may use it to help pace my wife. 

Saucony Trigons Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran 10.8 miles with 2 friends early this morning.  It was brutally cold- 17 degrees when we returned- fairly strong wind.  Headed over to the gym and did a full leg workout, including squats.  Finished with 3.2 miles on the treadmill, 3 of them at my new mp goal (6:53).  I'm beginning to feel back to normal again!

Weight- 182.5 lbs.

Saucony Trigons Miles: 14.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.004.600.000.0043.60
Saucony Trigons Miles: 43.60
Weight: 0.00
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