sub-3 or blow-up trying

Week starting Dec 25, 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: 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
31.0016.004.000.0051.00
Brooks Launch (2) Miles: 16.00Brooks Launch Miles: 29.50Asics Dc-racer Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

Went to church, ate brunch, opened presents and then I ventured out while the wife was sleeping.  Did first 4 miles @ mp (7:00,7:09,7:20,7:05) jogged a mile and then decided to try to pick up the pace a bit, so did so for 2 miles (6:33,6:41) and then jogged into Whites Woods to do a bit on the trails before making it home- ran 10miles total. 

Merry Christmas!

Brooks Launch (2) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Ran 4 miles @ mp (7:04,6:48,7:28,6:44), jogged .5, moved into a 2nd mp tempo (7:25,6:39,7:22,6:41), and then finished w/2 slow miles- 10.5 miles total.  Starting to feel a groove for the first time in over a year. 

Brooks Launch Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

Had a nice string of running going, but in devoting the past couple of days to family couldn't get to the "mill" until 10pm tonight.  Did 3 sets of Threshold pace built in- 1 mile @ 6:27, .5 mile @ 6min pace, and then .5 miles @ 6:27 pace (.25 between sets).  Legs were too sluggish to keep things up, so shut it down after 5 miles total. 

Asics Dc-racer Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Did 30min weights at the gym + TM- 2 miles warm-up and then 4 @mp (7:03,6:57,6:53,6:48)- 6 total.

Brooks Launch (2) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 9 miles slowly with my wife.  Today is our 16th anniversary- headed out on a date!

Brooks Launch Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles- first 7 @ 8min pace and the veered onto trails. 

Brooks Launch Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.0016.004.000.0051.00
Brooks Launch (2) Miles: 16.00Brooks Launch Miles: 29.50Asics Dc-racer Miles: 5.00
Weight: 0.00
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