| 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 | | 167.25 | 14.00 | 11.75 | 0.00 | 193.00 |
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| Kinvara 13 (blue 1) Miles: 79.00 | Kinvara Silver 2 Miles: 17.00 | Kinvara 13 (blue 2) Miles: 34.00 | Kinvara 14 Neon Miles: 63.00 |
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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- 1 of them firm.
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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 | 2.00 | 0.00 | 0.00 | 6.00 |
| Progressive run- 9min, 8:25, 8:21, 8:01, 7:16, and then a cooldown mile.
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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 | | 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 | | 3.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| 5 miles progressive- 8:54, 8:24, 7:55 (break/stretch), 7:19, .5 jog, 6:59, .5 cooldown.
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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 | | 10.50 | 0.00 | 0.50 | 0.00 | 11.00 |
| AM- 6 miles
PM- 5 miles
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| Kinvara 13 (blue 1) Miles: 11.00 |
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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 firm (13:15), and then 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| Kinvara 13 (blue 2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| AM- 3 miles easy.
PM- 5 miles.
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| Kinvara Silver 2 Miles: 5.00 | Kinvara 13 (blue 2) Miles: 3.00 |
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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 14:14.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 13 (blue 2) 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 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 |
| 6 miles- 2 of them @ 6:45 pace.
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| Kinvara Silver 2 Miles: 6.00 |
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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.
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| Kinvara 13 (blue 1) Miles: 5.00 |
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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 |
| 3 + 6 slowly.
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| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon 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 |
| 6 miles easy + another 5 later in the day.
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| Kinvara 13 (blue 2) Miles: 6.00 | Kinvara 14 Neon Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile- didn't feel right, so decided to take the day off.
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| Kinvara 14 Neon Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 1.25 | 0.00 | 12.00 |
| AM- 6 miles easy.
PM- 6 miles, 1.25 firm.
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| Kinvara 13 (blue 1) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 6.00 |
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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 |
| 7 miles, 4 of them at about 7:30 pace. Got caught in a major storm (tornado watch) and pushed hard from shelter to shelter on the way back home (3 stops to take cover from lightning). Glad to make it back. It's supposed to rain nonstop for the next week or so.
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| Kinvara 14 Neon Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 2 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. It's been pouring rain all week, so has been tough to get any mileage in. Ran with soaked shoes.
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| Kinvara 13 (blue 1) 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 easy.
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| Kinvara 14 Neon Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 2.50 | 0.00 | 13.00 |
| 7 miles, 2.5 @ 7:04 pace + 1 mile at the gym + 5 in the evening. Great overall recovery of mileage after first half of week was wiped out by rain.
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| Kinvara 13 (blue 2) Miles: 1.00 | Kinvara 14 Neon Miles: 12.00 |
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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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| Kinvara 14 Neon 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 |
| 7 miles, 3 of them @ 7:23 pace.
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| Kinvara 14 Neon 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 |
| AM- 3 miles easy.
PM- 6 miles easy.
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| Kinvara 13 (blue 1) Miles: 6.00 | Kinvara 13 (blue 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 |
| 3 slowly + 7 slowly later in the day.
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| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 167.25 | 14.00 | 11.75 | 0.00 | 193.00 |
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| Kinvara 13 (blue 1) Miles: 79.00 | Kinvara Silver 2 Miles: 17.00 | Kinvara 13 (blue 2) Miles: 34.00 | Kinvara 14 Neon Miles: 63.00 |
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