| 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 | | 227.00 | 26.40 | 46.45 | 2.85 | 302.70 |
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| Elixir 8's Orange/black Miles: 81.70 | Dc-racers (blue) Miles: 36.10 | Wave Inspire 16 Miles: 139.50 | Mizuno Wave Inspire (yellow/blue) Miles: 5.00 | Mizuno Wave Inspire 9 (red) Miles: 26.15 | New Balance (blue) Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| Raining out, so did a TM run- 1.5 miles warm-up and then 8 miles @ 7:03 pace- 9.5 miles total. |
| Elixir 8's Orange/black Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 2.00 | 9.50 |
| Ran 2 miles down to the track (12:32/6:16 pace) and then did 8 x 400 (82,81,78,76,84,82,76,73)...jogged a few more laps and then ran home (w/13-year-old)- finished the last .5 miles strong- 9.5 miles total. |
| Dc-racers (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
| Ran w/my 15-year-old down to the track- 2 miles in 14:08. Did 4 x 200, 2 x 400, and 5 x 100. Did a few more laps and then ran home- 9 miles total. |
| Elixir 8's Orange/black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.00 | 0.00 | 9.25 |
| Ran 3.5 miles to White's Woods w/my wife and 13-year-old. Ran the 5k at a firm pace (20:25/6:30 pace) and then ran another 2.75 miles home- 9.25 miles total. My 13-year-old ran a 24:10 and my wife ran a 28:15. Tough little course w/a big hill in the middle. |
| Wave Inspire 16 Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.10 | 0.00 | 16.10 |
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Ran 3.5 miles down to Whites Woods. Did the Whites Wood's 5k, breaking it into 2 parts. Rested 2 minutes half way at the top of the hill. Ended up doing the 5k in 19:05 (2 x 1.55 miles @ 6:09 pace. Ran home for 10.1 miles total. Replenished w/a peanut butter sandwich, 3 bottles of water, switched shoes and headed out with wife for another...
6 miles @ 9ish pace- 16.1 for the day. 90 degrees and humid! |
| Wave Inspire 16 Miles: 10.10 | Elixir 8's Orange/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.60 | 14.60 |
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Ran w/my 13-year-old to Whites Woods from the gym (1-mile) and did 5 x 200 up a very steep hill in the woods. Then ran another 2.5 before returning back to the gym- 5 miles total. (86 degrees and humid)
Ran another 9.6 miles in the early evening heat- 87 + high humidity- did the first 6.5 miles @ 7:44 pace and then just slogged the last 3.1. |
| Wave Inspire 16 Miles: 14.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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Ran 4 miles @ the gym.
Ran another 7 outside- mp every other mile (7:20,6:55,6:42). |
| Wave Inspire 16 Miles: 7.00 | Elixir 8's Orange/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 0.00 | 7.10 |
| Ran w/my 2 oldest- first 2 in 12:55 and then another 5.1 nice and easy. |
| Elixir 8's Orange/black Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.50 | 0.00 | 5.50 |
| Raining out, so went to the gym and did 5.5 miles on the TM- the last .5 mile @ 6:27 pace. |
| Dc-racers (blue) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 1.00 | 0.00 | 11.50 |
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Rain in the afternoon and evening forecast, so slipped out for a morning jog- 8.5 miles.
Ran an extra 3 @ the gym- final mile @ 6:22 pace.
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| Dc-racers (blue) Miles: 3.00 | Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 3.10 | 0.00 | 10.85 |
| Ran down to White's Woods (4.5 miles), ran the 5k trail course in 19:41 (6:21 pace), and then jogged home- 10.85 miles total. |
| Wave Inspire 16 Miles: 10.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 2.35 | 0.25 | 8.85 |
| Ran .25 warm-up and then 2.35 in 14:40/6:14 pace (girls and I are trying to stretch out distance for an upcoming 5k), Courtney in 16:31 and Cassandra in 16:40. Jogged a few more miles and then did a couple 200 sprints uphill in the woods. Too buggy, so cut it short and then ran home- 8.85 miles total. Ciarra joined us on her bicycle. Solid workout. |
| Elixir 8's Orange/black Miles: 8.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 4.00 | 0.00 | 12.25 |
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2 miles @ 6:35 pace...jogged a 1/4...1 miles @ 6:20 pace...jogged a mile...1 mile @ 6:48 pace...jogged 2 miles- 7.25 miles total (95 degree heat).
Another 5 miles in the early evening.
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| Wave Inspire 16 Miles: 5.00 | Elixir 8's Orange/black Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles in 95 degree heat. Carried a water bottle for the first 4 miles, dropped it on mile 5 (all uphill), ran two 1-mile repeats for miles 6 & 7 (6:25,6:20) and crawled the rest of the way home (spicket at mile 8). |
| Wave Inspire 16 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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95 degrees again...stayed inside. Three warm-up miles on the gym TM and then 3 miles @ 6:10 pace.
Quick run after dinner- still terribly muggy, but less sun. Jogged 2 out and then ran 2-mile tempo back home (6:27,6:13)- sweaty mess at the end!
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| Dc-racers (blue) Miles: 6.00 | Wave Inspire 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Ran 6.25 in the early morning- already hot and humid!
Chaperoned 6-flags from 10:30-6pm- close to 100 degrees, but continuously sucked down bottles of water during the day. Fun time with my 2 oldest and friends.
Ran 4 w/my 13-year-old when we got home- nasty out! |
| Wave Inspire 16 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Nasty out! Mid-90's w/high humidity. Went 9.5 miles, partly road, partly trails. |
| Wave Inspire 16 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 3.10 | 0.00 | 8.10 |
| Hot and humid, so ran at the gym. Ran 5 miles and then did a hard 5k on the TM- 18:36 (6min pace). |
| Dc-racers (blue) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| Ran down to Whites Woods...did the trail 5k- started out fast (1st 1.45 miles in 9min) and then walked the hill (did mile 2 in 9min) before picking it up for the final stretch. Ran it in 21:40. Jogged back home for 8.5 miles total. My 2 oldest ran the 5k as well in 22:57 (13-year-old) and 23:14 (15-year-old). |
| Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
| Jogged .25 warm-up and then did 4-miles through the hills in 29:09 (7:17 pace). Jogged .5 and then ran 3 miles in 20:51 (6:57 pace). Jogged the final stretch home for 9.5 miles total. |
| Elixir 8's Orange/black Miles: 9.50 |
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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 |
| 4 miles @ gym + 5 miles after dinner. |
| Mizuno Wave Inspire (yellow/blue) Miles: 5.00 | Dc-racers (blue) Miles: 4.00 |
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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 miles slowly. |
| Elixir 8's Orange/black Miles: 9.00 |
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| | Race: |
White Woods 5k (3.1 Miles) 00:19:59 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 3.10 | 0.00 | 13.85 |
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Ran 5.25 miles @ the gym.
Ran just under 3 miles to a trail's race. Ran the trail 5k in 19:59 (walked the steep hill in the middle for 20 seconds to catch breath), and then ran home with my 2 oldest. All 6 of my girls placed- the oldest 2 ran the 5k in 22:10 and 22:42- both pr's for this particular course (my pr is 19:09).
Overall, felt good about the day, running 13.85 miles and doing ok on a day I felt incredibly sluggish. |
| Wave Inspire 16 Miles: 13.85 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.00 | 11.50 |
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4 miles on the TM @ the gym.
7.5 miles 1/2 road, 1/2 trails, including 1.5 miles @ 6:15 pace in the middle. |
| Elixir 8's Orange/black Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 1.40 | 3.10 | 0.00 | 15.40 |
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Jogged down to Whites Woods and ran the same road race I just did on Thursday. Cut my time by 20 seconds- 5k in 19:40. Ran back home for 9 miles total. May go out for an early evening run. Might put me in position for a 300 mile month.
Broke out a new pair of shoes and ran 6.4 miles w/1.4 in the middle @ 7min pace.
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| Wave Inspire 16 Miles: 9.00 | Mizuno Wave Inspire 9 (red) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles w/1 mile in the middle @ 7:30 pace. |
| Mizuno Wave Inspire 9 (red) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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| New Balance (blue) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran 11.25 miles, mostly trail running...felt pretty sore today. I'll break tomorrow's run into 2 pieces. |
| Mizuno Wave Inspire 9 (red) Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.10 | 0.00 | 16.10 |
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Ran 3 miles down to White's Woods race course. Ran the 5k in 2 pieces- 1/2 way in 9:15, 2-minute break and then finished in 19:09. Jogged 3 home for 9.1 total.
Another 7 miles w/2 of my little ones alongside on their bikes- gets me up over the 300 mile hump for the month.
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| Wave Inspire 16 Miles: 9.10 | New Balance (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 227.00 | 26.40 | 46.45 | 2.85 | 302.70 |
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| Elixir 8's Orange/black Miles: 81.70 | Dc-racers (blue) Miles: 36.10 | Wave Inspire 16 Miles: 139.50 | Mizuno Wave Inspire (yellow/blue) Miles: 5.00 | Mizuno Wave Inspire 9 (red) Miles: 26.15 | New Balance (blue) Miles: 14.25 |
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