| 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 | | 128.60 | 42.00 | 14.65 | 3.00 | 188.25 |
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| Brooks Launch Miles: 37.50 | Brooks Adrenaline (black) Miles: 54.00 | Brooks Pure Cadence (red) Miles: 38.00 | Brooks Launch (2) Miles: 41.25 | Saucony Mirage (red/black) Miles: 8.50 | Asics Dc-racer Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 1.00 | 13.50 |
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Jogged 4-mile route to the track @ 8:19 pace and then did 4 x 400 (84,81,81,75). I was being careful about the ankle and it felt o.k. Ran back home- 10 miles total.
Ran another 3.5 w/my 12-year-old. Leave for Guatemala for a mission trip in a few hours- 2 a.m. May not get much running in for the next 8-10 days. |
| Brooks Launch Miles: 3.50 | Brooks Adrenaline (black) Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Back from Guatemala...ran 11 miles, didn't feel that great- the achilles are sore. |
| Brooks Adrenaline (black) Miles: 11.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.00 | 8.50 |
| Went to the gym, 20-minutes weights, and then jogged to the track and did a touch of "speedwork"- 1 x 400 (83 sec), 1 x 800 (2:47), and 1 x 400 (71 sec). Then jogged back to the gym for 8.5 miles total. |
| Brooks Launch Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 1.00 | 10.00 |
| Ran through the pouring rain. Actually was quite refreshing and allowed me to push things a little bit (it's been hot!) Did a mile warm-up followed by a 3-mile tempo (6:30,6:16,6:06). I was pleasantly surprised by mile 3! Jogged almost another two miles to the track and did a few intervals- 1 x 400 (85 sec), 1 x 800 (2:45), and 1 x 400 (70 sec). Jogged 2.25 miles back home in the pouring rain for 10 miles total. |
| Brooks Pure Cadence (red) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 1.75 | 0.00 | 6.65 |
| Jogged 2 miles to the track and did a few intervals- 2 x 400 (85,81), 2 x 800 (2:42,2:45) and then one last 400 (79)- ran a couple miles back home for 6.65 miles total. |
| Brooks Launch (2) Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 2.00 | 0.00 | 0.00 | 12.75 |
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95 degrees out- jogged 4, then picked up the pace for 2 miles (6:37,6:43), and finished slowly- 8.5 miles total.
Jogged down to the track and watched a couple of my girls run the "Night of Miles". It was still in the low 90's and my 9-year-old won her age group with a 7:35. Jogged back home slowly- 4.25 miles total. |
| Saucony Mirage (red/black) Miles: 8.50 | Brooks Adrenaline (black) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Very hot and humid...ran 6.5 miles with my wife. |
| Brooks Pure Cadence (red) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 3.90 | 0.00 | 9.00 |
| Our family all went to the "White's Woods" trail race. There were 4 different distances and 179 runners- the cost was $2 per/head with several medals and ribbons at the end. I started on the 5k, but realized after running .9 miles in 5min flat that I had gone out too fast. Slowed down to run alongside my 12-year-old who ran the 5k in 25:02. My 7 and 9 year-old's came in 1st place for their age divisions and all had a good time. Ran the course a second time while waiting for the awards ceremony and cut it short at the finish for 3 miles in 19:13. After the ceremony I ran 3-miles home for 9miles total. |
| Asics Dc-racer Miles: 9.00 |
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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 |
| Ran 7 miles with my wife- 5 of them on trails. |
| Brooks Launch (2) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran 7.75 miles with my wife. |
| Brooks Adrenaline (black) Miles: 7.75 |
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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 miles with my wife. |
| Brooks Adrenaline (black) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| Ran 14-miles on gym TM @ slow mp (7:30pace)- switched shoes and t-shirt part way through do to the hot sweaty mess. |
| Brooks Launch Miles: 8.00 | Brooks Pure Cadence (red) Miles: 6.00 |
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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 |
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Pouring rain out, so ran 7 miles on the TM- the last 3 @ 6:58 pace. |
| Brooks Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Ran 3-miles to White's Woods, ran the first 3-miles of the trail race course (18:25/6:08 pace) and then jogged three back home- 9 miles total. |
| Brooks Launch (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Ran 3 miles down to Whites Woods to participate in trail race, however, a tornado watch cancelled the event. Storm wasn't on us yet (not even close), so my family ran the event on our own and then drove home to beat the storm. I did 3 miles in 18:50- really warm (85) and really humid (90%)- 6 miles total and a lot of sweat. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 11.00 | 0.00 | 0.00 | 13.00 |
| Scattered t-storms today, so did a TM workout at the gym- 2 mile warm-up, 8 miles @ 7:24 pace, quickly changed shoes and shirt and ran another 3 miles @ 7:24 pace- 13 miles total. |
| Brooks Launch (2) Miles: 10.00 | Brooks Pure Cadence (red) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Thunderstorms again- did 3-mile warm-up on the TM and then 5 miles @ 7:18 pace. |
| Brooks Adrenaline (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
| Raining a bit, but no sign of lightning. Started with 1-mile warm-up and then went uphill for 4 miles @ a decent pace (7:26,7:06,7:09,7:20)- mile 3 was the most difficult with a fairly steep grade for the final .4. Ran a couple more miles before meeting up with my wife. We ran a 10k course together, so I ended up with 12.5 miles total. Good start to the week! |
| Brooks Pure Cadence (red) Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 2.00 | 0.00 | 0.00 | 8.60 |
| Ran while 3 of my girls accompanied with bikes. Got down to the track and ran a 5k in 25:11 w/one of my daughters while the other to stayed on bikes. Got back to the track and accompanied my 9-year-old in running a mile. She did it in 7:18 while battling high heat and humidity. She hopes to break the record in August for the "Night of Miles" in her age group. Today would have broken it by 8 seconds, however, the challenge on that night will be pacing (she won't have me alongside to help keep her from starting too fast). Jogged back home and totalled 8.6 miles. |
| Brooks Launch (2) Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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Ran 4.5 on the TM.
Ran to the track and ran 1-mile w/my daughter (7:17) before running home- 5.5 miles total. |
| Brooks Launch Miles: 4.50 | Brooks Adrenaline (black) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 128.60 | 42.00 | 14.65 | 3.00 | 188.25 |
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| Brooks Launch Miles: 37.50 | Brooks Adrenaline (black) Miles: 54.00 | Brooks Pure Cadence (red) Miles: 38.00 | Brooks Launch (2) Miles: 41.25 | Saucony Mirage (red/black) Miles: 8.50 | Asics Dc-racer Miles: 9.00 |
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