| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.75 | 28.23 | 7.95 | 0.00 | 111.93 |
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| Brooks Pureflow Black Miles: 41.00 | Pureflow 2 Miles: 70.93 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles @ 8:50ish pace.
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| Brooks Pureflow Black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles w/my 2nd oldest.
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| Brooks Pureflow Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Jogged 1/2 mile, ran 7 hard- 6:50 for first 3 (slight downhill on 2 and 3), ran mile 4 in 7:09, and then ran 5 & 6 uphill (7:36,7:30), before finishing mile 7 slightly downward (6:59). Jogged the final 1/2 mile and overall felt good about the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Wanted to get a firm run in, but have been struggling with the flu. Warmed up in hopes of running 7 miles at mp. However, found breathing a real problem 2 miles in, so shifted to slow pace. Did get 2 miles in @ 6:45 pace and the rest at around 10min pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sick all week, so low on mileage as well as quality of mileage. Jogged 7 slow and then shut it down. Went to the gym and lifted weights as well.
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| Brooks Pureflow Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Recovering from sickness. Again, attempted a 7-mile run at mp...
Warm-up
Mile 1: 7:05
Mile 2: 6:52
Mile 3: 6:47
Mile 4: Was keeping a 6:52 pace, but began to weaken mentally...walked a hill at about .9 miles in, yet still did an 8min mile...rest of the way would be uphill, so renewed focus.
Mile 5: 7:28 (did it in 7:37 last week)
Mile 6: 7:21 (did it in 7:30 last week)
Mile 7: 6:55 (did it in 6:59 last week)
Despite my 1min lapse, very happy with my run. Have been fighting the flu all week and did a leg workout in the gym yesterday...thus my legs were tight and yet I kept respectable pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 slow miles.
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| Brooks Pureflow Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 5 slow miles + 1 mp.
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| Brooks Pureflow Black Miles: 6.00 |
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| | Race: |
Charleston Half Marathon (13.23 Miles) 01:34:26, Place overall: 91, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 13.23 | 0.00 | 0.00 | 14.43 |
| Ran a half today in Charleston...felt ok about the effort considering my current weight and training. Mile 5 of the course was way off (hit the mile marker at 5.25 on my watch...everyone elses garmins were beeping as well). At the finish my watch showed 13.43...everyone I compared with were similiar, so I'm logging the length to get a good sense of how my pace is doing. Plan to run another 2-3 half marathons in the next year or so before I attempt another marathon. Need to get under 1:30 comfortably. This was a good building block today.
Time was adjusted by race for having botched the opening of the course- 1:34:26.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Jogged 1 mile to the track w/my 13-year-old, ran 2 firm (6:43,6:25), jogged another mile and then ran home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the TM.
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| Brooks Pureflow Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 1.20 | 0.00 | 3.00 |
| 3 miles, including 2 x 800 at a firm pace.
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| Brooks Pureflow Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 slow miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.25 | 0.00 | 4.00 |
| 4 miles, including 2 x 100 and 1 x 200.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| Jogged to the track with my 2 oldest and did 2 x 400, 2 x 800, and 1 x 1600- legs were dead by the mile, but still logged a 6:38.
Jogged back home for 8 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.75 | 28.23 | 7.95 | 0.00 | 111.93 |
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| Brooks Pureflow Black Miles: 41.00 | Pureflow 2 Miles: 70.93 |
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