| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 121.90 | 15.00 | 40.10 | 0.00 | 177.00 |
|
| Kinvara 10/black Miles: 48.00 | Kinvara 10 Silver Miles: 57.00 | Kinvara 11 (yellow) Miles: 7.00 | Kinvara 11/blue Miles: 65.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Kinvara 10/black Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (6:50,6:42,6:49), and then 3 slow. |
| Kinvara 10/black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| .5 warmup, 6 firm (7:00,6:49,6:48,7:14,7:07,6:42), and the .5 colldown. |
| Kinvara 10 Silver Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 firm (7:08,7:08,7:06).
|
| Kinvara 10/black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 10 Silver Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 10/black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 11 (yellow) Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| .5 warm-up, 6 @ 6:58 pace, and the .5 cooldown.
|
| Kinvara 10 Silver Miles: 7.00 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (6:38,6:33,6:27) and then 3 home slowly. Hope to shoot for a sub-20min 5k soon (haven't done this since 2013).
|
| Kinvara 11/blue Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 firm (29:55), and then 3 back home slowly.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 hard (6:32,6:17), and then 3 slowly home |
| Kinvara 11/blue Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 10/black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 7 of them at about an 8:30 pace.
|
| Kinvara 11/blue Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (7:08,6:53,6:47), .5 slow, 2 firm (6:54,6:35), and then. 5 cooldown. |
| Kinvara 10 Silver Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (6:39,6:30,6:20), and then 3 home slowly. I almost stetched it out to 3.1 to see if I could break a 20min 5k for the first time in 8 years. I think I'm there, having run on somewhat tired legs. Hopefully I can achieve this at some point this Spring. Meanwhile, just trying stay consistent. Winter is not my favorite time for running.
|
| Kinvara 11/blue Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (7:26,7:13,6:35), and then 3 home slowly.
|
| Kinvara 10 Silver Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 10/black Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (6:26,6:13), and then 3 home slowly.
|
| Kinvara 11/blue Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- 6 miles easy.
PM- 6 miles easy.
|
| Kinvara 10/black Miles: 6.00 | Kinvara 10 Silver Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 1 mile slow, 5 firm @ 6:47 pace, and then 1 cooldown.
|
| Kinvara 11/blue Miles: 7.00 |
| |
| | Add Comment |
| | Race: |
Virtual 5k (3.1 Miles) 00:19:48 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| Ran a 5k on my own in 19:48. This is the first time I've broken 20min since August 17th, 2013. Ran mile 1 in 6:29, mile 2 in 6:18, decided to push it at this point for a full 3.1 and did mile 3 in 6:25, and did a final burst @ 5:56 for the last .1 mile.
First sub-20 as a 50-year-old. May run a Half Marathon in March. Hope to get a steady 6 weeks in before then.
(This was actually on the 28th, but I don't want to change the post)
|
| Kinvara 11/blue Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| .5 warm-up, 4 @ 7:20 pace, and then 3.5 slowly.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 + 8 slowly.
|
| Kinvara 10/black Miles: 2.00 | Kinvara 11/blue Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 7:15 pace.
|
| Kinvara 11/blue Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 121.90 | 15.00 | 40.10 | 0.00 | 177.00 |
|
| Kinvara 10/black Miles: 48.00 | Kinvara 10 Silver Miles: 57.00 | Kinvara 11 (yellow) Miles: 7.00 | Kinvara 11/blue Miles: 65.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|