| 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 | | 182.00 | 37.00 | 24.00 | 0.00 | 243.00 |
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| Brooks Adrenaline Blue Miles: 42.00 | Kinvara/neon Miles: 67.00 | Kinvara 10 Red Miles: 81.00 | Brooks Anthem 2 Miles: 5.00 | Kinvara 11 (yellow) Miles: 34.00 | Freedom ISO (black) Miles: 14.00 |
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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 miles easy.
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| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles, including a 2 mile tempo in 12:47. | |
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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 miles easy. |
| Brooks Adrenaline Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 0.00 | 8.00 |
| 1 mile warmup, 2 @ 7:21 pace, two 1-mile repeats (7:05, 6:28), 3 slow. |
| Kinvara 10 Red Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| 1 mile warm-up, 2 firm (7:29,7:06), and then 4 slow back home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 miles firm (7:43, 7:23, 7:45, 7:28), and then 4 slowly. |
| Kinvara 10 Red 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 |
| 1 mile warm-up, 2 firm (7:29,7:27), and then 5 slow.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3- mile warm-up, 2 firm (6:19,6:17), and then back home slowly for 8 miles total.
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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 |
| Hiked a mountain with family for 2 1/2 hours. Didn't jog, yet felt the benefit equivalent to 8-10 miles. I'm counting it as 5.
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| Brooks Anthem 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 1 miles warm-up, 3 firm (7:20, 7:18, 7:25), and then 4 slow.
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| Kinvara 10 Red 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 slow.
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| Brooks Adrenaline Blue Miles: 10.00 |
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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 |
| 1 mile easy, 4 miles firm (7:37,7:33,7:43,7:33), and then 3 miles slow.
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| Kinvara 10 Red Miles: 8.00 |
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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 |
| 1 miles warm-up, 4 miles firm (7:44,7:37,7:27,7:25), and then 3 slow.
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| Kinvara 10 Red Miles: 8.00 |
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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 easy. Really slogged through it in the heat.
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| Kinvara 10 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM- 1 mile warm-up, 2 strong (6:32,6:26), and then 3 slowly back home.
PM- 7 miles easy.
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| Brooks Adrenaline Blue Miles: 7.00 | Kinvara/neon Miles: 6.00 |
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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 easy. |
| Brooks Adrenaline Blue Miles: 10.00 |
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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 |
| 1 mile warm-up, 3 firm (7:11,7:09,7:04), and then 4 slowly.
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| Kinvara 10 Red Miles: 8.00 |
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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 easy.
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| Kinvara 10 Red Miles: 6.00 |
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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 |
| 8 miles in the absolute pouring ran...1st mile warm-up, 4 firm (7:29,7:26,7:40,7:27), and then 3 back home slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 firm miles (7:29,7:16).
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| Kinvara 10 Red Miles: 6.00 |
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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 |
| .5 mile warm-up, 6 firm (7:31,7:18,7:18,8:14,8:04,7:50), .5 cooldown- all in the pouring rain.
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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 easy. Very hot out!
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| Kinvara 11 (yellow) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 1 mile warm-up, 4 firm (7:34,7:29,7:44,7:11), and 3 back home easy.
PM- 6 miles easy.
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| Kinvara/neon Miles: 8.00 | Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 warm-up, 3 firm (6:53, 6:46, 6:41), and the 3 home slowly. Really starting to feel close to good running shape for the first time in over 6 years. This pandemic has helped me to focus on better discipline in both eating and running. Hopefully I can keep this up through summer.
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| Kinvara 10 Red Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| AM- Cracked out a new pair of Freedom Iso's from Saucony. Never used them. Like kinvara's so hope to find them similiar w/tad bit extra cushioning as I anticipate moving towards long-run training. Ran 7 slowly.
PM- Another 6 miles, including 2 mile tempo at 7:26 pace. |
| Kinvara 11 (yellow) Miles: 6.00 | Freedom ISO (black) Miles: 7.00 |
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| | Comments(1) |
| | 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 (7:05,7:01,6:51), and then 3 slowly.
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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 miles slowly.
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| Freedom ISO (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 2.00 | 0.00 | 12.00 |
| AM- 6 miles, including 2 in 12:53. PM- 6 miles, including 3 firm- 7:36, 7:23, and 7:15. 60 for the week! |
| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 6.00 |
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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 easy.
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| Kinvara 11 (yellow) Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.00 | 37.00 | 24.00 | 0.00 | 243.00 |
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| Brooks Adrenaline Blue Miles: 42.00 | Kinvara/neon Miles: 67.00 | Kinvara 10 Red Miles: 81.00 | Brooks Anthem 2 Miles: 5.00 | Kinvara 11 (yellow) Miles: 34.00 | Freedom ISO (black) Miles: 14.00 |
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