| 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 | | 225.50 | 47.50 | 16.00 | 0.00 | 289.00 |
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| Mizuno Wave Inspire (yellow/blue) Miles: 181.25 | Riders Red/yellow Miles: 89.00 | Brooks Racer (red/white) Miles: 8.00 | Brooks Adrenaline (black) Miles: 7.50 | Dc-racers (blue) Miles: 3.00 |
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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 |
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I'm needing to shed a few lbs.- 192 on the scales Saturday. Want to lose at least a pound a week for the next 12 weeks. Most of this will come through healthy diet. It will help to get the mileage up as well- increased from 120 miles in Feb. to 200 in March. Goal is 250 for April and 300 for May.
Ran 9 today in the rain- first 8 miles @ 8:40 pace and then jogged the last mile very slowly as a cool-down. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Freezing cold out, so back in the gym...weights + 7 miles on the TM, 5 of them @ 7:30 pace.
Weight: 190 lbs. |
| Riders Red/yellow Miles: 7.00 |
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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 |
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Bitter cold and wind today...back in the gym for 7 miles on the TM @ 7:30 pace.
Weight: 188 lbs. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 9.00 | 2.00 | 0.00 | 12.25 |
| I had a great day of running. A quick 5 in the morning on the TM- 3miles @ 7:30 and then 2 miles @ 6:27. Then in the late afternoon ran .25 warm-up, the 1st 6 miles of our road race @ 6:51 pace, and then a 1 mile cooldown- 12.25 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Ran 5.25 loop and then joined my wife for another 6.75- 12 miles total. |
| Riders Red/yellow Miles: 6.75 | Mizuno Wave Inspire (yellow/blue) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.50 | 0.00 | 0.00 | 11.25 |
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4 miles on the TM @ the gym + weights.
Ran the Litchfield Road Race course w/my oldest in 59:56- 7.25 miles overall.
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| Riders Red/yellow Miles: 4.00 | Mizuno Wave Inspire (yellow/blue) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Ran w/three of my girls to the track. Did 4x400 @ 80-85 seconds each. Ran back home for a total of 8 miles. |
| Brooks Racer (red/white) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| Beautiful out...first real day of Spring! Did 3 x 2 miles w/.25 jog between intervals (7:01, 6:54, and 6:50 paces)- veered into the woods and ended up doing 11 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 11.00 |
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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 slow miles outside...warm, slow, and sluggish, yet great to be out in short sleeves! |
| Riders Red/yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Weights at the gym + TM workout- 4 miles slow + 3 @ 7:30 pace- 7 total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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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, 5 of them through trails. |
| Riders Red/yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 35 degrees, windy and rainy- back in the gym for 8 mile run on the TM- 4 of them @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran 3 miles on the TM at the gym (+ weights) and then 7.5 miles w/my 2 oldest daughters outdoors (RRace in 1:00:11)- 10.5 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.00 | 13.75 |
| Ran 1-mile warm-up and then did 3 x 2 miles, averaging 6:38 pace...jogged the final mile back home and was met by my wife. Changed shirt and shoes and ran another 5.75 w/her. I was pretty dead about 4 miles into the second segment, but am happy to finally start stretching out my mileage. 13.75 miles total. |
| Riders Red/yellow Miles: 5.75 | Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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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- 7 through trails @ 8:40 pace. Prayers for all in Boston! |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 miles on TM @ the gym, weights, and then did 4.5 miles outside- 7.5 total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7 mile road race w/my daughter in 1:00:14 and jogged an extra .5 for 7.5 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles alongside two of my younger girls on bikes- 5.5 of them were on trails. |
| Brooks Adrenaline (black) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 6.00 | 0.00 | 14.25 |
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Ran mile warm-up and then 3 x 2 miles (RR course) @ 6:36 avg. pace. Light jog at the end for 8.25 miles total.
Ran another 6 w/my wife- 4 of them on trails. Took a spill part way through on a root...skinned knee, pebbles in my hands, and a nice bump to the elbow-more of a shot to pride than anything. 14.25 for the day.
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| Riders Red/yellow Miles: 6.00 | Mizuno Wave Inspire (yellow/blue) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4 miles on TM @ the gym + 15 min weights and then ran 7 w/my two oldest- 11 miles for the day and my first 70 mile week since probably last September. |
| Riders Red/yellow Miles: 4.00 | Mizuno Wave Inspire (yellow/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, running most of it at 8:35 pace- 12.75 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.75 |
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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, 7 of them through trails, keeping an 8:30 pace for the first 6-7. |
| Riders Red/yellow 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 |
| ran 3 miles @ the gym on the TM + weights. ran another 6 outside- high 30's and windy.
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| Mizuno Wave Inspire (yellow/blue) Miles: 6.00 | Dc-racers (blue) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles- 9 of them on trails. |
| Riders Red/yellow Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 1.00 | 0.00 | 9.00 |
| Ran 1-mile warm-up on a TM and then ventured outside. Started with 3 miles @ 6:50 pace, jogged a mile, ran 2 miles @ 6:45 pace, jogged a mile, and then the last mile @ 6:20 pace- 9 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles w/my wife, 6.5 of them on trails. |
| Riders Red/yellow Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran 3.5 miles at the gym (TM) + 20 minutes on weights.
Ran the Litchfield Road Race course with my eldest 2 girls- broke an hour easily- 59:03 for one and 59:12 for the other. Jogged an extra 1/2 mile for 7.5 miles total
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| Mizuno Wave Inspire (yellow/blue) Miles: 11.00 |
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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 w/2 of my girls who were on their bikes- 8 of them on trails. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the TM @ the gym @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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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- 7 of them on trails. |
| Riders Red/yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 225.50 | 47.50 | 16.00 | 0.00 | 289.00 |
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| Mizuno Wave Inspire (yellow/blue) Miles: 181.25 | Riders Red/yellow Miles: 89.00 | Brooks Racer (red/white) Miles: 8.00 | Brooks Adrenaline (black) Miles: 7.50 | Dc-racers (blue) Miles: 3.00 |
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