| 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 | | 180.35 | 23.80 | 9.75 | 0.00 | 213.90 |
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| Adrenalines/black Miles: 74.70 | Black Launch 2 Miles: 12.00 | Asics Racers (neon) Miles: 22.00 | Launch 3 (red) Miles: 41.00 | Pureflow 4 Miles: 45.60 | Asic Neons 2 Miles: 12.60 |
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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 easy miles.
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| Adrenalines/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.50 | 0.00 | 0.00 | 10.00 |
| AM- 3.5 @ 7:22 and then ran slow.
PM: 3 slow miles.
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| Black Launch 2 Miles: 3.00 | Asics Racers (neon) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles w/my daughter...picked it up at the end to avoid lightning.
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| Launch 3 (red) 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 easy miles.
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| Launch 3 (red) 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 easy miles.
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| Black Launch 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 2.50 | 0.00 | 12.00 |
| Warm-up followed by 5 x 800 @ 5k pace- 6 miles total.
PM: 6 more miles slowly.
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| Pureflow 4 Miles: 6.00 | Adrenalines/black 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 |
| 9 easy miles. |
| Black Launch 2 Miles: 3.00 | Adrenalines/black Miles: 6.00 |
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| | Race: |
Litchfield Road Race (7.1 Miles) 00:52:30, Place overall: 178, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 7.10 | 0.00 | 0.00 | 7.60 |
| Entered road race with family. Not in shape to race 7 miles. Did first 3 in 20:30 and just hung on for the final 4. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.20 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 on trails. |
| Adrenalines/black Miles: 8.20 |
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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 slow.
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| Adrenalines/black Miles: 7.00 |
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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 |
| 8.5 miles slow.
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| Adrenalines/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| AM: 6 miles.
PM: 5 miles, including 2 x 1.5 @ 6:27 pace.
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| Adrenalines/black Miles: 6.00 | Asic Neons 2 Miles: 5.00 |
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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.
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| Adrenalines/black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM- Ran 10 miles.
PM- Ran another 6 miles.
Ran first 60 mile week in longer than I can remember. Sunday launched my official start to a new season of marathon training. Haven't run one since Fall of 2012. I'm about 10-15 pounds above marathon shape (195), so hope to get increase mileage while maintaining a healthier diet.
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| Pureflow 4 Miles: 6.00 | Launch 3 (red) Miles: 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 miles easy.
6 more in the evening.
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| Pureflow 4 Miles: 6.00 | Launch 3 (red) Miles: 6.00 |
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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 |
| 7.5 easy miles.
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| Adrenalines/black Miles: 7.50 |
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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 easy miles. | |
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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 easy miles. |
| Launch 3 (red) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Low 90's...did 1-mile warm-up, 2 miles firm (12:51), and jogged final 4 for 7 total.
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| Asics Racers (neon) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM: Planned to go 12, but got dehydrated in low-90's heat. Did 9.
PM: Ran another 3.6 miles.
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| Pureflow 4 Miles: 3.60 | Adrenalines/black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles on gym TM- 4 of them @ mp (7-7:30 pace).
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| Launch 3 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 2.25 | 0.00 | 8.00 |
| Jogged 2 miles to track and then did 3 x 400 (83,86,85), jogged a mile, then ran 1-mile firm (6:23), jogged around town a little and then ran the last .5 @ 6:25 pace. 8 miles total.
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| Asics Racers (neon) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- 9 miles slowly at the Y.
PM- 6 miles slow late at night in the pouring rain.
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| Pureflow 4 Miles: 9.00 | Adrenalines/black 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 180.35 | 23.80 | 9.75 | 0.00 | 213.90 |
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| Adrenalines/black Miles: 74.70 | Black Launch 2 Miles: 12.00 | Asics Racers (neon) Miles: 22.00 | Launch 3 (red) Miles: 41.00 | Pureflow 4 Miles: 45.60 | Asic Neons 2 Miles: 12.60 |
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