sub-3 or blow-up trying

Week starting Dec 20, 2009

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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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	24.00	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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
38.10	1.75	0.00	7.75	47.60

Tangent 3 (3) Miles: 26.00	Progrid Rides (2) Miles: 8.00	Tangent 3 (4) Miles: 6.50

Weight: 0.00

Sun, Dec 20, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.75	0.00	0.00	0.75	5.50

5.5 miles on the TM, including .75 @ 6 min pace.

Tangent 3 (3) Miles: 5.50

Weight: 0.00

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Mon, Dec 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	2.00	8.00

4 miles @ gym + leg workout...

4 miles@ home on TM: 1 mile warmup, 2miles @ 6min pace, 1 mile cooldown.

Tangent 3 (3) Miles: 4.00	Progrid Rides (2) Miles: 4.00

Weight: 0.00

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Tue, Dec 22, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 TM miles at the gym + 20 weights + 20 min bike.

Progrid Rides (2) Miles: 4.00

Weight: 0.00

Comments(3)

Wed, Dec 23, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	1.00	0.00	3.75	11.00

TM at the gym: 2 mile warm-up, 6x800 @ 6min/pace (.25 jog between), and "cooldown" at the end...6.5 miles total.

TM at home: Progressively worked up to 6min pace and then 3x 400 @6 min pace; 1 mile "cooldown" for 4.5 miles total.

Tangent 3 (3) Miles: 4.50	Tangent 3 (4) Miles: 6.50

Weight: 0.00

Comments(2)

Thu, Dec 24, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.75	0.00	1.25	4.00

4 miles on TM, including 1.25 @ 6min pace.

Tangent 3 (3) Miles: 4.00

Weight: 0.00

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Fri, Dec 25, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Great Christmas morning with family! The kids got a Wii (just as fun for me). My wife got me a Garmin 305 and I was able to venture outside for the first time since November. Went 8 miles @ 7:54 pace. Still have a lot of figuring out to do. Am not sure my pace for each mile- maybe hit "lap" at the end of each mile? Did the "Beach Road" route.

Tangent 3 (3) Miles: 8.00

Weight: 0.00

Comments(1)

Sat, Dec 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

Rough one today. Started well. Laced up a new pair of Nike's and headed out. The garmin was doing ok for the first 3-4 miles (lap 1- 7:10, lap 2- 7:16, lap 3- 8min, etc). Somewhere around mile 5 the garmin would begin beeping every 500 yards or so, so the pace/time/distance was working, but the lap thing was way out of control (need to read instructions better). Around mile 3 the rain began (maybe affect garmin?). It was mid-30's and raining (not snowing). Then around mile 6 my right knee began to lock. No excruciating pain or anything, it just wouldn't really work any more. I gave it a mile or so of run/walking, but every downhill segment, no matter how big or small, would cause it to lock-up- maybe it was a month of not running outside? a month without any hills? 3hrs of tennis with kids on the wii? yesterday's run catching up with me? the rain/cold? the new shoes? I don't know. I can climb the stairs easily...it's coming back down them that makes them lock now at home.

Oh well, I'll just keep taking things a day at a time...at least the achilles situation seems to be clearing up. If I battle much longer, I may take time off just to regain my sanity. Oh yeah, I'm also finished with back-to-back marathons. I should have known better by watching the patterns of people on this blog. Live and learn.

Weight: 0.00

Comments(5)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
38.10	1.75	0.00	7.75	47.60

Tangent 3 (3) Miles: 26.00	Progrid Rides (2) Miles: 8.00	Tangent 3 (4) Miles: 6.50

Weight: 0.00

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