| 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 | | 115.75 | 26.50 | 11.00 | 0.00 | 153.25 |
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| Kinvara 12 Gray/orange Miles: 27.00 | Kinvara 13 (blue 1) Miles: 37.00 | Kinvara 12 (silver) Miles: 64.25 | Kinvara 12 (teal) Miles: 6.00 | K12- Black Miles: 6.00 | Kinvara Silver 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2.5 @ 7:29 pace.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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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 13 (blue 1) Miles: 6.00 |
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| | 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 miles firm (13:13), and then 3 home slowly.
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| Kinvara 12 (silver) Miles: 6.00 |
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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 slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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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 easy on a TM.
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| Kinvara 12 (silver) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles easy.
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| Kinvara 12 (silver) Miles: 6.25 |
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| | 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.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Kinvara 12 (silver) Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Kinvara 13 (blue 1) Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 6 miles, including 2 firm (13:22).
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| Kinvara 12 (silver) Miles: 2.00 |
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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 |
| 8 miles- 3 of them firm.
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| Kinvara 12 Gray/orange Miles: 6.00 | Kinvara 13 (blue 1) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:32.
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| Kinvara 12 (silver) Miles: 6.00 |
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| | Add Comment |
| | 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 two 1-mile repeats at mp.
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| Kinvara 13 (blue 1) Miles: 6.00 |
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| | 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 (13:32), and then 3 home slowly.
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| Kinvara 12 (silver) Miles: 6.00 |
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| | 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 warmup, 4 fairly firm (7:45 pace), and then 3 home slowly.
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| Kinvara 12 (silver) Miles: 8.00 |
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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 mile warmup, 3 firm (6:58 pace), and 3 home slowly.
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| Kinvara 12 (silver) Miles: 7.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including two 1-mile repeats.
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| Kinvara 13 (blue 1) Miles: 6.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 4 of them firm (7:40 pace).
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| Kinvara 12 (silver) Miles: 7.00 |
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| | Add Comment |
| | 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 @ 7:21 pace.
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| Kinvara 12 (silver) Miles: 6.00 |
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| | 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.
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| Kinvara 12 Gray/orange Miles: 6.00 |
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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 |
| 7 miles- 5 of them firm.
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| Kinvara 13 (blue 1) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM- 6 miles, 4 of them firm.
PM- 6 miles slow- 1st double day in a long time.
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| Kinvara 12 (teal) Miles: 6.00 | K12- Black Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5m am + 5m pm, slowly.
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| Kinvara Silver 2 Miles: 5.00 | Kinvara 13 (blue 1) Miles: 5.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.75 | 26.50 | 11.00 | 0.00 | 153.25 |
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| Kinvara 12 Gray/orange Miles: 27.00 | Kinvara 13 (blue 1) Miles: 37.00 | Kinvara 12 (silver) Miles: 64.25 | Kinvara 12 (teal) Miles: 6.00 | K12- Black Miles: 6.00 | Kinvara Silver 2 Miles: 5.00 |
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