sub-3 or blow-up trying

Week starting Dec 05, 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: 90.00 Year: 1425.00
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: 520.50
Kinvara Blue/red Lifetime Miles: 377.00
Kinvara 15 (blue/grey) Lifetime Miles: 238.50
Kinvara 14 Green Lifetime Miles: 280.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.408.002.007.2051.60
Tangent 4 (2) Miles: 10.00Tangent 4 (blue) Miles: 18.60Saucony Rides (yellow) Miles: 23.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.002.0010.00

Did a TM workout at the gym.  Started with 8 x 800 (.25 jog between sets)...

- 3:00 min

- 2:58 min

- 2:56 min

- 2:54 min

- 2:53 min

- 2:51 min

- 2:49 min

- 2:48 min

Still had a good amount of energy in the tank, but sweating profusely.  Changed shirts and socks and ran 2 more miles (6:35, 6:31) before shutting it down for 10 miles total.  Felt a little sluggish at first, but felt increasingly better as the workout progressed. 

Tangent 4 (2) Miles: 10.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

Ran on TM- 2 mile warm-up and then 6 miles @ 6:39 pace. 

Tangent 4 (blue) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.005.2010.60

Single digit temperatures, so yet another TM workout.  Warmed up for 2 miles and then did 30 x 1-minute @ 5:45 pace w/a 1 minute jog between sets.  10.6 miles total.

Tangent 4 (blue) Miles: 10.60
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

22 degrees out- wore shorts, double shirt, head/hand gear, and felt ok.  9 miles in it really began to snow hard, so shut things down (slippery).  Overall, kept a 7:40 pace for 10 miles + slowed down at the end when the road got slippery. 

Saucony Rides (yellow) Miles: 11.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran w/Ed 12 miles through the hills at 8:30 pace. 

Saucony Rides (yellow) Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.408.002.007.2051.60
Tangent 4 (2) Miles: 10.00Tangent 4 (blue) Miles: 18.60Saucony Rides (yellow) Miles: 23.00
Weight: 0.00
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