| 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 | | 157.76 | 22.60 | 9.20 | 12.94 | 202.50 |
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| Saucony Tangent III Miles: 67.55 | Mizuno Wve Inspire 5 Miles: 66.60 | Saucony Trigon 5 Miles: 58.35 | Saucony Progrid Rides Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Strange day...raining out, so went to the gym to do TM. Just way too tired, so packed it in after 2 miles. Lacking sleep for the past week, so hope to get some rest this weekend. Several deaths in our church this week (all in their 90's) which has made for a busy couple of days. |
| Saucony Tangent III Miles: 2.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12-mile loop near Morris. Kept 7:30 pace for the first 10 and then did "cooldown" pace for final 2-miles. |
| Mizuno Wve Inspire 5 Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 5.00 | 9.25 |
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Storm was brewing outside, so went to the gym and did both weights + TM. Amazing how much a couple nights of full sleep can help.
Did 2 mile warm-up and then began a 1-mile repeat workout. Ran 5 x 1mile @ 6min pace with .25 miles between efforts. Probably could have kept going, but was beginning to spray my neighbors + needed to take a pit stop. Took bathroom break and finished with a few extra slow miles. Did 9.25 miles total. |
| Saucony Trigon 5 Miles: 9.25 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Decided to run with my light trainers today. I have used them for my last two marathons and both times my feet began to really hurt around mile 18. The feet held up fine for all 20 today...it's made a difference working them in more often to my weekly workouts. Didn't get out until 11am, yet was fortunate to have the sun behind the cloud for the first 2/3 of the run. Started out at a fairly brisk speed and was able to hold a 7-minute pace all the way through mile 10...miles 11 and 12 were tough uphill, including a 1/4 mile hill with a 9% grade...did those two miles in 16 minutes to close out the first 12-mile loop in 1:26:02 (7:10 pace)- a personal best for me on that particular loop...stopped by the house to change socks (squishing pretty good) and grab a drink of water...the went straight into an 8-mile loop. The sun began to come out and my legs were feeling it a bit, but I pushed my way through with a decent time- 59:19 (7:25 pace). Thus, overall I ran 20 miles on a fairly hilly course in 2:25:21 (7:16 pace)...I'll take it! |
| Saucony Tangent III Miles: 20.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest...enjoyed holiday weekend with family and friends. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 3.64 | 10.00 |
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Thought I'd try a different type of speedwork today. Missed opportunity to run in the morning and was 80 degrees by lunch break. Did the following TM workout...
20 x 1 minute @ 5:30 pace (w/1minute recovery jogs)
Ran 3 miles warm-up, 5.65 in the literal workout, and another 1.35 to complete 10 miles total. Workout seemed way easy, so next time I might do 90-seconds with 1 minute recovery jogs or ramp up the incline a bit. |
| Saucony Trigon 5 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 6.10 | 0.00 | 10.20 |
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Ran 10.2 miles today in the following breakdown...
- 3 mile warm-up
- 1st 5k of local road race in 19:33 (6:18 pace)
- walked back to the 3 mile marker
- miles 3-6 of road race course in 19:37 (6:32 pace)
- jogged final 1.1 miles
Felt good about today's effort, especially following TM workout from yesterday. I'm finding my base beginning to feel strong and am recovering much more quickly from bigger workouts. Hopefully I won't lose too much fitness while in Africa. |
| Saucony Tangent III Miles: 10.20 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.10 | 0.00 | 0.00 | 13.10 |
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Crunched for time today, but wanted to get a longer run in. Decided to attempt a progressive run. Wasn't sure how I'd hold up, but things worked out just fine...
1st 5 miles: 38min (7:36 pace...flat + 1.5 miles uphill)
- 1/2 mile jog-
2nd 2.5 miles: 18:30 (7:24 pace...rolling, yet at least 1.5 miles down...very comfortable)
- 1 mile jog-
3rd 3.1 miles: 20:26 (6:35 pace...pushed it pretty good on the trail course...felt nice to have a softer surface)
- 1 mile jog-
13.1 miles total...was able to complete it all in about 1:45...included one stop for water before running the trail course. |
| Saucony Trigon 5 Miles: 13.10 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| Ran the dreaded "Pie Hill" course. Crazy hard hills. It's a 15.1 mile route, but I was fairly depleted by mile 14. Ran/walked it to the end from there. Did first 14.6 in 2 hours- 8:22 pace. Was keeping about a 7:40 pace until midway on mile 13. |
| Mizuno Wve Inspire 5 Miles: 14.60 |
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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 |
| Gorgeous day...did quick weight workout, then ran 6 recovery miles in Whites Woods at 9min pace. |
| Saucony Trigon 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 3.10 | 3.00 | 17.35 |
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Ran 3-miles to the track and then began a "speed" session as follows...
3x 400 (1 lap jog between): 89, 84, 79
3x 800 (1 lap jog ): 2:54, 2:52, 2:52
3x 400 (1 lap jog): 82, 78, 76
Was able to keep all the above (5.25 miles total on track) at a very controlled pace. Continued on by jogging 2 more miles to Whites Woods. Took 2 minute break to stretch and then ran the 5k course in 19:25 (6:16 pace). Felt good about the effort and am beginning to be able to hold pace much more easily (verses 6 min mile 1 and 6:50 mile 3). Got a quick drink of water and jogged 4 miles back home...17.35 miles total for the day. |
| Saucony Tangent III Miles: 17.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
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Couldn't get out for a run before 9am (wife had to get one in), so by then it was beginning to heat up a bit. Kept a comfortable pace w/2 mp miles mixed in and was able to get through 20 miles in 2:48:18 (8:25 pace). Our flight takes of this evening for Uganda. |
| Mizuno Wve Inspire 5 Miles: 20.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Awesome trip...many lives were changed. Spent Thursday on the Nile River in class 5 rapids, Friday and Saturday on a plane, and just ran 10 miles off 40 hours with no sleep. Gotta get the sermon ready for tomorrow then I'll crash! |
| Mizuno Wve Inspire 5 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
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Ran 13 miles and attempted two tempo's within...
1st tempo: 4.5 miles in 31:06 (6:55 pace)
-2 min break-
2nd tempo: 4.25 miles in 31:09 (7:20 pace)
Definitely began to slow down in the 2nd tempo...legs may need a few days to rebound from 2 week break. Finished up with jog to round out mileage at 13. |
| Saucony Tangent III Miles: 13.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.50 | 0.00 | 0.00 | 10.00 |
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Ran 10-miles incorporating 2 tempos...
1st 4.5 miles: 31:18 (6:57 pace)
- 5 minute break-
2nd 4.25: 30:50 (7:15 pace)
- 1.25 "cooldown"-
Felt ok with times in light of mid-80's weather with high humidity. Overall felt good, but still need to regain legs a bit. |
| Mizuno Wve Inspire 5 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 1.30 | 5.00 |
| Did a 5-mile "recovery run", yet threw in 4 2-minute strides at 6min pace in the mix. Hope to do a longer run tomorrow before leaving for vacation. |
| Saucony Tangent III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Tough run today...probably ventured out a little too late. Couldn't get out until 10:30am and then attempted a 20-miler in 80 degree heat with strong humidity. Was doing ok until mile 17 when the wheels came undone...was keeping an 8minute pace until the final 3 miles- walked 1/4, ran 3/4 for final 2 miles. At least I got it in before leaving for vacation this afternoon. |
| Saucony Trigon 5 Miles: 20.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: 6
PM: 4
All on TM at hotel. Went with family to Red Sox game in Camden Yard. |
| Saucony Progrid Rides Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 157.76 | 22.60 | 9.20 | 12.94 | 202.50 |
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| Saucony Tangent III Miles: 67.55 | Mizuno Wve Inspire 5 Miles: 66.60 | Saucony Trigon 5 Miles: 58.35 | Saucony Progrid Rides Miles: 10.00 |
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