| 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 | | 184.75 | 10.00 | 26.15 | 0.00 | 220.90 |
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| Tangent 4 (blue) Miles: 46.00 | Wave Inspire 6 Miles: 58.00 | Saucony Rides (yellow) Miles: 50.00 | Progrid Rides Miles: 33.75 | Progrid Rides (orange) Miles: 26.00 | Saucony ProdGrid Kinvara Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
| What a month! Trying to edge my mileage up, but haven't been able to get outside since December. Back on the TM: 3 mile warm-up, 3.5 miles @ 6minute pace, and then 2.5 back down to 8:50ish pace. 10 total. |
| Tangent 4 (blue) Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the TM- 8 of them @ 7:24 pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 28 degrees out and sunny! Ran 18 miles outdoors @ about an 8:50 pace. Last couple were definitely tough. No water fountains, so it was basically a depletion run. Felt good to finally get out! |
| Saucony Rides (yellow) Miles: 18.00 |
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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 miles on the TM + 45 min of weights. |
| Wave Inspire 6 Miles: 6.00 |
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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 |
| 40 degrees out and sunny. Threw on a pair of shorts and a sweatshirt and ran 9 miles outside, 2.4 of them with my wife. Kept is slow and enjoyable. |
| Wave Inspire 6 Miles: 9.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 slow miles on the TM + 15 minutes weights. |
| Wave Inspire 6 Miles: 9.00 |
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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 on TM, 6.5 of them @ 7:30 pace + 15 min weights. |
| Wave Inspire 6 Miles: 9.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM, including 9 x 2min @ 5:45 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| My wife's out of town, so it's challenging to get a run in while in care of a 3-year-old. Went to the gym and by the time I was able to get a TM had 1 hour left of babysitting. Ran 8 miles- 3@ 7:24 pace, 3@ 7:03 pace, and finished with 2@ 6:53 pace. Hoping to get a long run in tomorrow if the weather permits. |
| Wave Inspire 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Twenty miles outside- it was cold! I ran 8 on my own, Ed joined me for 12, and then I conked out and had to walk the 21st mile. Hopefully this will get easier as the base mileage increases. |
| Saucony Rides (yellow) Miles: 20.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 4.00 | 0.00 | 9.00 |
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TM: Warmed up 3-miles, progressively working down to 5:45 pace and then did 8 x 800 @ 5:45 pace- 9miles total. |
| Tangent 4 (blue) 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 |
| Ran 8 miles on the TM and then retired a pair of Mizuno's- close to 600 miles on them and never really liked how they felt. |
| Wave Inspire 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles outside today- tired, sluggish, yet happy to get it in. |
| Saucony Rides (yellow) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Ran 12.75 miles at just under a 9min pace- 50 degrees out! |
| Progrid Rides Miles: 12.75 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on TM + 1/2 hours weights- benched 225/3 sets of 5 reps (means I'm at least 5-6 lbs overweight). |
| Progrid Rides (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Cold and extremely windy. Did a TM workout- 3 miles warm-up and then 2 x 3miles @ 5:58 pace. |
| Tangent 4 (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 8.00 | 0.00 | 10.00 |
| Felt good about my TM workout- 2-mile progressive warm-up and then held a 6:27 pace for 8 miles without any breaks. |
| Tangent 4 (blue) Miles: 10.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Very cold, so yet another TM workout. 3 mile warm-up, 6 miles @ 6:58 pace, and then 1 mile "cooldown". 10 total. |
| Progrid Rides (orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.65 | 0.00 | 7.15 |
| Ran 7.15 miles on the TM, including 10 x 1min @ 6min pace. |
| Saucony ProdGrid Kinvara Miles: 7.15 |
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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 on the TM. |
| Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:30 pace on the TM. |
| Progrid Rides Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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8 miles @ 9min pace on TM + leg workout.
6 more on the TM- 8:20 pace. |
| Progrid Rides Miles: 6.00 | Progrid Rides (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.75 | 10.00 | 26.15 | 0.00 | 220.90 |
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| Tangent 4 (blue) Miles: 46.00 | Wave Inspire 6 Miles: 58.00 | Saucony Rides (yellow) Miles: 50.00 | Progrid Rides Miles: 33.75 | Progrid Rides (orange) Miles: 26.00 | Saucony ProdGrid Kinvara Miles: 7.15 |
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