sub-3 or blow-up trying

Week starting Dec 04, 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

 

 

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Miles:This week: 0.00 Month: 33.00 Year: 424.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 334.00
Kinvara Blue/red Lifetime Miles: 98.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.409.003.000.0056.40
Brooks Launch Miles: 17.00Brooks Launch (2) Miles: 21.40Saucony ProdGrid Kinvara Miles: 5.00Asics Dc-racer Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 miles w/my wife at just over a 9min pace.

Brooks Launch Miles: 7.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Felt pretty good today.  Began by running 9.5 miles through fairly steep hills @ a 7:40 pace and then veered into the wood for 3 miles of trails before a 1-mile cooldown- ran 13.3 miles total. 

Brooks Launch (2) Miles: 13.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Ran on TM- 2 warm-up miles and then 3 at a firm  pace (6:15,6:15,6:10).

Saucony ProdGrid Kinvara Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

45 minutes with weights- actually have regained enough strength to bench 225 three times (probably not good that I've gained 5lbs since Thanksgiving).  Then jogged 5 on TM @ 8:40 pace. 

Ran 8.1 miles w/my wife @ around 9:20 pace.

Brooks Launch Miles: 5.00Brooks Launch (2) Miles: 8.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Ran 4.75 miles with my wife and daughter...my daughter and I picked it up to a 7:10 pace for the last 1/2 miles- she's really improving!

Brooks Launch Miles: 4.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

Ran 2 miles warm-up and then 9 miles @ 6:44 pace through some fairly decent hills- 1st 3 were downhill (kept 6:22 pace), next three were steep uphill (6:50,7:07,6:52)- I cheated by stopping 2x for 1 minute to catch my breath and my legs were definitely starting to burn, the last stretch of my run was more downhill than up, yet I could quite regain my legs (7:02,6:51,6:49), and finished off by jogging the last 2 home- 13 miles total. 

I'm easing my way back into 70mile weeks, hoping to be in stride by the 1st of January.  May pick it up into the low 60's for the next couple of weeks and throw in a road race somewhere. 

Asics Dc-racer Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.409.003.000.0056.40
Brooks Launch Miles: 17.00Brooks Launch (2) Miles: 21.40Saucony ProdGrid Kinvara Miles: 5.00Asics Dc-racer Miles: 13.00
Weight: 0.00
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