sub-3 or blow-up trying

Week starting Nov 28, 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: 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.004.006.001.0055.00
Tangent 4 (blue) Miles: 15.00Tangent 4 (2) Miles: 12.00Wave Inspire 6 Miles: 9.50Saucony Rides (yellow) Miles: 11.50
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

Jogged 2 miles down to the track and then did 4x400 (83,82,83,82). Jogged another mile on the track and then ran 2 miles home- 7 miles total.  This was my first "speed" workout (faster than 10k pace) in a long time.  I hope to ease into it more gradually (no achilles pain!) and be able to run quarters in the low 70's by Spring.  We'll take things a week at a time.  There was a day when I could break 60 quite easily (h.s. football), so I'm hoping there's still something there to tap into. 

Tangent 4 (blue) Miles: 7.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

15 minutes of weights followed by a TM workout...

- 2-mile warm-up

- 2 miles @ 6min pace

- .25 mile jog

- 2 miles@ 6min pace

- 1.75 mile "cooldown"

8 miles total.

Tangent 4 (2) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Raining out, so ran on TM:  2 mile warm-up, 4-mile tempo (6:39,6:39,6:35,6:31), and then 2-mile cooldown- 8 total. 

Weight: 178.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Pouring rain, so yet another TM workout.  3-mile warm-up, 24-minutes of every other minute being run in 5:56 (12-sets of 1-minute), and then cooldown for 8 miles total. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the TM + 15 minutes of weights.

Tangent 4 (2) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Ran 10 miles @ 7:25 pace and coasted home with an extra 1.5 mile cooldown.  I was met by my 12 year old daughter who wanted to run, so I put on a dry shirt and switched shoes.  We went together for 3 miles @ an 8:30 pace.  Upon returning home, I decided to just go for 5.5 more since I had a free afternoon and I was that close to hitting 20.  Just trotted the last 5.5 at about a 9min pace. 

Wave Inspire 6 Miles: 9.50Saucony Rides (yellow) Miles: 11.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.004.006.001.0055.00
Tangent 4 (blue) Miles: 15.00Tangent 4 (2) Miles: 12.00Wave Inspire 6 Miles: 9.50Saucony Rides (yellow) Miles: 11.50
Weight: 178.00
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