| 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 | | 219.00 | 41.00 | 20.00 | 0.00 | 280.00 |
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| Kinvara 10 Red Miles: 47.00 | Kinvara 11 (yellow) Miles: 90.00 | Kinvara/neon Miles: 46.00 | Freedom ISO (black) Miles: 80.00 | Brooks Anthem 2 Miles: 3.00 |
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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.
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| Kinvara 10 Red Miles: 10.00 |
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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. |
| Kinvara 11 (yellow) 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 2x2 miles firm (7:04,6:59,7:03,7:13), and then 3 slow. | |
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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 slowly in mid-80's + high humidity. Tired, but good tired. Felt strong throughout. Was able to squeeze my belt an extra notch today. Have lost 10 lbs in the past month- feeling good!
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 morning + 6 in the evening. |
| Kinvara/neon Miles: 6.00 | 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 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles slowly in 90 degree heat.
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| Freedom ISO (black) Miles: 11.00 |
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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 warm-up, 4 firm (7:35,7:25,7:32,7:10), and then 3 home slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 1 in 7:21. |
| Kinvara 11 (yellow) 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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| | 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 in 90 degree heat. |
| Freedom ISO (black) 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 |
| 7 + 3 slow. |
| Brooks Anthem 2 Miles: 3.00 | Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| AM- Nice weather for the first time in a while. 1 mile warm-up, 2 all out firm (6:15,6:06), and then 3 back home slowly. Felt great! Will try to go out later in the day to hit 60 miles for the week.
PM- 7 more miles, including a 3-mile tempo (7:14,7:07,6:55). Mid-80's, yet lower humidity, so tolerable.
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| Kinvara/neon Miles: 6.00 | Kinvara 10 Red 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 miles slow. |
| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| .25 warmup, 3 firm (7:41,7:36,7:16), 2.5 slow, 1 firm (7 flat), and slow the rest of the way home for 8 total. | |
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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 warmup, 4 mile tempo (7:25, 7:15, 7:27, 7:03), and then 3 home slowly. 55 degrees, pouring rain, and windy. |
| Kinvara 10 Red Miles: 8.00 |
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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 firm (7:31,7:31,7:43,7:05), and then 3 slowly home. |
| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| .25 warm-up, 4 firm (7:33,7:20,7:22,7:24), .5 slowly, 1 firm (7:57/uphill), .5 slowly, 1 firm (6:49), and then slowly the rest of the way home- 8 total.
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| Freedom ISO (black) Miles: 8.00 |
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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 |
| Slogged 8 miles 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 | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM- 1 mile warm-up, 2 very firm (6:14,6:05), and then 3 home slowly.
PM- 6 easy.
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| Kinvara/neon Miles: 6.00 | Freedom ISO (black) Miles: 6.00 |
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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 |
| 12 miles easy. |
| Freedom ISO (black) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:19,7:17,7:28,6:42), .25 slow, 1 firm (7:27), .25 slow, 1 firm (6:39), and slowly finished up for 8 miles total. |
| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 1.00 | 0.00 | 8.00 |
| .25 warmup, 4 firm (7:44,7:37,7:43,7:36), 2.5 slow and then 1 firm (6:36), and jogged slowly for 8 total. |
| Kinvara 10 Red Miles: 8.00 |
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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 |
| Afternoon: 6 miles slow in 91 degree heat. Evening: 1 mile warmup, 4 firm (7:30,7:40,7:45,7:35), and then 3 home slowly. |
| Kinvara 11 (yellow) Miles: 8.00 | Freedom ISO (black) Miles: 6.00 |
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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 |
| 1 mile warmup, 2 miles firm (7:33,7:30), and then 3 home slowly. |
| Kinvara 11 (yellow) 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 easy. |
| Freedom ISO (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 3.00 | 0.00 | 14.00 |
| AM- 1 mile warm-up, 2 firm (6:19,6:16), and then 3 slowly.
PM- 1 mile warm-up, 3 firm (7:23,7:10,7:09), 2.5 slowly, and then 1 more firm (6:36)- jogged the rest home for 8 total.
First 70 mile week in a long time. Feel good about the way I got there, gradually increasing through 50, 55, and 60 mile weeks over the past 3 1/2 months.
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| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Freedom ISO (black) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| 3 miles warmup, 4 firm (7:21,7:17,7:22,6:51), and 3 back home slowly. |
| Kinvara 11 (yellow) Miles: 10.00 |
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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 |
| The plan was to run 14. However, got caught in a lightning storm and headed for shelter. My daughter found me and picked me up. Still got in 12. |
| Freedom ISO (black) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 219.00 | 41.00 | 20.00 | 0.00 | 280.00 |
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| Kinvara 10 Red Miles: 47.00 | Kinvara 11 (yellow) Miles: 90.00 | Kinvara/neon Miles: 46.00 | Freedom ISO (black) Miles: 80.00 | Brooks Anthem 2 Miles: 3.00 |
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