| 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 | | 277.10 | 2.00 | 11.00 | 0.00 | 290.10 |
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| Asics Racers (neon) Miles: 28.00 | Adrenalines/black Miles: 94.00 | Pureflow 4 Miles: 70.60 | Launch 3 (red) Miles: 87.00 | Asic Neons 2 Miles: 4.50 | Mizuno Wave (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 2.50 | 0.00 | 12.00 |
| AM- 6 miles slowly.
PM- Very hot (90's), but sun was starting to go down. Ran a mile, stretched, did 2 miles hard (6:20,6:14), jogged 2, ran 800 hard (2:53), and jogged final .5- 6 miles total.
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| Asics Racers (neon) Miles: 6.00 | Adrenalines/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 |
| Very hot (mid-90's) so split my long run into 2 halves. 12 miles total.
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| Pureflow 4 Miles: 6.00 | Adrenalines/black Miles: 6.00 |
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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 |
| 7 miles in the heat of the day.
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| Adrenalines/black Miles: 7.00 |
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| | Race: |
Run for Your Life 4-miler (4 Miles) 00:27:13, Place overall: 55, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.00 | 2.00 | 0.00 | 10.50 |
| AM- Ran 4-mile road race. Hot, humid, and hilly. Overall, felt ok about the effort. Ran mile 1 in 6:33, mile 2 in 6:40, mile 3 in 7:03, and mile 4 in 6:57. Lost alot of sweat. (had .5 warm-up)
PM- Ran 6 miles slowly.
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| Launch 3 (red) Miles: 6.00 | Asic Neons 2 Miles: 4.50 |
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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 |
| 9 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM- 4.8 miles slowly.
PM- 5 miles slowly.
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| Pureflow 4 Miles: 4.80 | Adrenalines/black Miles: 5.00 |
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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 slowly through hills.
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| Adrenalines/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM- 8 miles slow.
PM- 5.4 miles slowly in 98 heat.
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| Pureflow 4 Miles: 5.40 | Launch 3 (red) Miles: 6.00 | Adrenalines/black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 2.00 | 0.00 | 15.00 |
| AM- 1 mile warm-up (sweltering heat index), 2 firm (6:24,6:06) and three slowly back home. Pleased with the tempo run.
PM- 9 slow miles.
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| Pureflow 4 Miles: 3.00 | Asics Racers (neon) Miles: 6.00 | Adrenalines/black 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 easy miles.
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| Mizuno Wave (blue) 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 easy miles.
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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 easy miles.
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| Adrenalines/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| AM- 7.8 miles slowly.
PM- 6 miles slowly.
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| Pureflow 4 Miles: 7.80 | Launch 3 (red) 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 easy miles.
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| Adrenalines/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM- 8 miles slowly.
PM- 5.4 miles slowly (96 heat).
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| Pureflow 4 Miles: 5.40 | Adrenalines/black Miles: 8.00 |
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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 |
| AM: 6 miles, including 2-mile fast tempo (12:38).
PM: 4 miles slow.
I've now lost 7 lbs in the past 5 weeks. Down to 188lbs. Would like to gradually make my way back to 180.
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| Pureflow 4 Miles: 4.00 | Asics Racers (neon) 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 easy miles. |
| Adrenalines/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| AM: 4.8 miles. PM: 8 miles. |
| Pureflow 4 Miles: 4.80 | Adrenalines/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.50 | 0.00 | 3.00 |
| 3 miles that included 2 x 400 @ 6:27 pace.
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| Asics Racers (neon) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 9.6 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 slowly.
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| Launch 3 (red) Miles: 8.00 |
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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 slowly.
PM- 6 miles slowly.
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| Pureflow 4 Miles: 3.00 | Adrenalines/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 2.00 | 0.00 | 11.80 |
| AM- 7 miles, including 2-mile tempo in 12:50. Very hot out!
PM- 4.8 slow miles in the heat.
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| Pureflow 4 Miles: 4.80 | Asics Racers (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 |
| 9 miles @ 8:40 pace in the heat. |
| Launch 3 (red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 miles. PM: 5 miles. |
| Launch 3 (red) Miles: 5.00 | Adrenalines/black Miles: 8.00 |
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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 |
| AM: 6 miles. PM: 5 miles. |
| Launch 3 (red) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM- 6 miles slowly. PM- 7.5 miles. |
| Launch 3 (red) Miles: 7.50 | Adrenalines/black 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 |
| AM- 6 easy miles.
PM- 5 easy miles.
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| Launch 3 (red) Miles: 11.00 |
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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 easy miles. Battling sickness.
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| Launch 3 (red) Miles: 7.50 |
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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 |
| Slept until 2:45pm to help overcome 24-hour-flu. Got up, ate, and then ran 10 miles slowly.
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| Launch 3 (red) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 277.10 | 2.00 | 11.00 | 0.00 | 290.10 |
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| Asics Racers (neon) Miles: 28.00 | Adrenalines/black Miles: 94.00 | Pureflow 4 Miles: 70.60 | Launch 3 (red) Miles: 87.00 | Asic Neons 2 Miles: 4.50 | Mizuno Wave (blue) Miles: 6.00 |
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