| 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 | | 115.60 | 44.00 | 12.50 | 0.00 | 172.10 |
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| Mizuno Wave Inspire 9 (red) Miles: 21.25 | Brooks Launch/black Miles: 44.00 | New Balance (blue) Miles: 24.10 | Asics Dc-racer Miles: 36.50 | Dc-racers (blue) Miles: 12.00 | Saucony Triumph 9 Miles: 39.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.50 | 3.00 | 0.00 | 10.00 |
| still hitting the hotel TM- 5 more miles.
5 more miles in the evening, the last 3 @6:27 pace.
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| Mizuno Wave Inspire 9 (red) Miles: 5.00 | Brooks Launch/black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 miles @ just over 9min pace through the Litchfield/Goshen hills.
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| New Balance (blue) Miles: 7.60 |
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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 easy miles on the TM + 10 minutes on "Jacob's Ladder" and 1,000 jump ropes.
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| Brooks Launch/black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on TM + 5mins on "Jacob's Ladder."
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles.
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| Brooks Launch/black Miles: 4.00 |
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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 easy miles, 1,000 jump ropes, and 10 min on Jacob's Ladder.
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| Brooks Launch/black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 3.75 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles through steep hills with my oldest 2; the first half @ 8:20ish pace and the second half @ 7:20ish pace. Did a quick workout in the afternoon w/500 jump ropes and 5 minutes on Jacob's Ladder.
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| Asics Dc-racer Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles throught the hills; just over 9min pace.
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| Mizuno Wave Inspire 9 (red) Miles: 9.25 |
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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 |
| 7 easy miles in low 40's
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| New Balance (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 3.75 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles in 57:55 (7:43 pace)- 2nd half of it in 7:20ish pace.
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| Asics Dc-racer Miles: 7.50 |
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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 slow miles on gym TM + leg workout and 1,000 steps on Jacob's Ladder (2 x 500; 10min total).
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| Brooks Launch/black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 3.00 | 0.00 | 5.00 |
| Quick workout on gym TM- progressively worked towards a 6:27 pace and then kept that pace for 3 miles- 5 miles total.
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| Dc-racers (blue) Miles: 5.00 |
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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 easy miles on the TM + weights + 5 minutes on Jacob's Ladder.
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| Brooks Launch/black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 3.00 | 0.00 | 7.00 |
| Ran the Litchfield Road Race- 1st half at 7:30ish pace and then picked up to 6:45ish for the last 3.
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| Asics Dc-racer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on TM @ 7:30 pace + cooldown mile- 7 total.
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| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on gym TM + 10min on Jacob's Ladder and 15 min weights.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Litchfield Road Race course- 1st 6 miles @ 7:05 pace (parts of 2 miles through snow) and 1 mile cooldown.
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| Asics Dc-racer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran an easy 9.5 miles though hills towards Morris and back.
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| New Balance (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 3.50 | 0.00 | 7.50 |
| Ran hills towards Goshen in overall 7:28 pace. 1st half was steady uphill and then rolling the way back.
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| Asics Dc-racer Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| I hadn't realized my old, favorite, discontinued shoe was back and has been back for a fairly long time without me noticing- Saucony Triumphs. Got a new pair in the mail and broke them out for a 9.5 mile run- 36 degrees. Where are you Spring?
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| Saucony Triumph 9 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.50 | 0.00 | 0.00 | 8.00 |
| 29 degrees- ran 8 miles towards Goshen through the hills.
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| Saucony Triumph 9 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on TM, 4 of them @ 7:30 pace.
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| Brooks Launch/black Miles: 6.00 |
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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 on TM.
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| Saucony Triumph 9 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on gym TM @ hotel.
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| Saucony Triumph 9 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Ran Litchfield Road Race course @ 7:25 pace (7miles). My 14-year-old kept w/me and my 15-year-old finished in 54:30 (7:47 pace).
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| Dc-racers (blue) Miles: 7.00 |
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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 the "Pie Hill" course slowly today- 12.75 miles total.
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| Saucony Triumph 9 Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.60 | 44.00 | 12.50 | 0.00 | 172.10 |
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| Mizuno Wave Inspire 9 (red) Miles: 21.25 | Brooks Launch/black Miles: 44.00 | New Balance (blue) Miles: 24.10 | Asics Dc-racer Miles: 36.50 | Dc-racers (blue) Miles: 12.00 | Saucony Triumph 9 Miles: 39.25 |
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