sub-3 or blow-up trying

Week starting Nov 14, 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: 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
15.404.005.600.0025.00
Tangent 4 (blue) Miles: 13.00Wave Inspire 6 Miles: 12.00
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

Alright, trying to stay calm in the midst of tapering.  Ran 1-mile warm-up on the gym's TM and then did 5-miles (TM) in 29:40- 5:56 pace.  Yes, it's easier for me on a TM, yet that's still booking for me.  Shut things down even though I still had energy in the tank.  I'm at 175 lbs which is the lowest I've been since 10th grade. 

Tangent 4 (blue) Miles: 6.00
Weight: 175.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

30 minutes of weights + 8 miles @ 8:40ish pace.

Wave Inspire 6 Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Went to the track in hopes of running 3 mp miles as a final "dress rehearsal" for this weekend.  Ran 1st mile slow and then tried to pick it up to mp.  It was very windy, the type that was blowing down garbage cans and even a bench sitting next to the track.  I checked my watch at the end of lap 4 and saw 6:55- way too much work for that kind of pace.  Decided to shut it down and come back later in the day when it was less windy.  Stopped by Dunkin Donuts for a juice/bagel and then was suddenly struck with the thought- "I haven't come this far to whimp out on the final workout", so headed straight back to the track with a new sense of purpose and drive.

Immediately started into a 3-mile mp run (actually was really more of a half marathon pace).  Decided to pick things up with the wind at my back and then stay steady against the wind.  Mile 1- 6:38 (that's more like it), Mile 2- 6:35 (feeling in a bit more of a groove), Mile 3- 6:23 (actually the same pace as the first 2, but picked up the speed on lap 4).  Finished things off with a 2-mile "cooldown" and much better peace of mind- 7 miles total.  Tomorrow I'll run 4 with my wife and then take Fri/Sat off completely. 

I'm a little nervous- 3 of my children were puking last night.  Why?  Why always on the week of a marathon?  Plenty of nutrients and fluids for the rest of the week and pray that I stay healthy. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.600.004.00

Ran 4 miles on the TM @ 8:30 pace, throwing in 6 x100 @ 6min pace.  Last run before Philly- tons of energy!

Goals for "Philly"...

1) pr- break 3:09:09

2) break 3:06- 3 min pr would be satisfying

3) Keep a 7-min pace- 3:03:00- this might be do-able.  The furthest I've taken a 7-min pace is 16 miles- we'll see how far this will last this weekend.

The plan...

Start off at a 6:50 pace and keep it as long as it remains comfortable (never want to fully rule out a sub-3).  If effort becomes too difficult, shift to a 7-minute pace and hold on for dear life (at least 16 miles).  If "wheels" fall off, then gut out a pr- anywhere between 3:05 and 3:09.  I feel prepared and healthy, the weather reports look good, so I'm going to be on the aggressive side.  My heart of heart guess?  3:07ish, yet I wouldn't be overly surprised with a sub-3:05-  we'll see!

Wave Inspire 6 Miles: 4.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.404.005.600.0025.00
Tangent 4 (blue) Miles: 13.00Wave Inspire 6 Miles: 12.00
Weight: 175.00
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