| 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 | | 248.03 | 24.57 | 24.90 | 12.50 | 310.00 |
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| Barefoot Miles: 15.00 | Wave Inspire 6 Miles: 181.70 | Tangent 4 (2) Miles: 97.80 | Saucony ProdGrid Kinvara Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
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Got in 10 miles this morning (in FL) and picked up the pace at mile 9 for just a mile.
Ran 5 miles barefoot w/my wife on the beach (Hutchinson Island). |
| Barefoot Miles: 5.00 | Wave Inspire 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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9 miles on the TM @ 9min pace.
5 miles barefoot on the beach w/my wife. |
| Barefoot Miles: 5.00 | Wave Inspire 6 Miles: 9.00 |
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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 |
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7 miles on the TM @ 9min pace.
5 miles outside @ 8:40 pace. |
| Wave Inspire 6 Miles: 12.00 |
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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 |
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8 miles on the TM, 7.5 @ a 7:30 pace.
5 miles on the beach barefoot w/my wife. |
| Barefoot Miles: 5.00 | Wave Inspire 6 Miles: 8.00 |
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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 @ 9min pace on the TM. |
| Wave Inspire 6 Miles: 6.00 |
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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 in the heat of the day. |
| Wave Inspire 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM- 3 @ 6:53 pace. |
| Wave Inspire 6 Miles: 4.00 |
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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 out in the heat in FL @ about a 9:15 pace. |
| Wave Inspire 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 20 minutes of weightlifting @ Gold's Gym followed by 10 miles on the TM, including 2 x 2 miles @ 6min pace. |
| Tangent 4 (2) Miles: 10.00 |
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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 outside @ 9:30 pace. |
| Wave Inspire 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Went to Gold's Gym and ran TM- 2 warm-up, 5 @ 6:48 pace, and 3 "cool down". Beginning to get weary of the rotating TM/90degree weather runs. Can't wait for Fall running! |
| Tangent 4 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 7.50 | 0.00 | 15.50 |
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Did another TM workout at the gym: 5 miles @ 6:29 pace, quick break to wring out my shirt, 2.5 miles @ 6:27 pace and finished w/a .5 "cool down"- 8 miles total.
Ran 7.5 miles in the heat, 4.5 of them w/my wife.
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| Wave Inspire 6 Miles: 7.50 | Tangent 4 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 1.25 | 0.00 | 0.00 | 10.50 |
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5 miles on the TM w/1.25 @ 6:55 pace.
OK...had quite the experience on a hotel run. Tried the TM at a hotel in GA (11pm) and found it to be useless. Decided to venture out and found a dark road in the middle of nowhere on a backroad alongside highway 95. I went about 1.5 miles and got spooked, came back to the hotel, decided it was ok, and headed back for a second round. The 2nd go round I felt a little more confident, yet at about the 5 mile point I heard a rustle in the woods and something the size of a small dog/fox/racoon was running alongside me. Slowed to see if it was my mind playing games with me...no, it was a small creature running alongside me in the woods. Suddenly my entire system kicked into panic mode and I took off on an adrenaline fueled spurt that seemed to last 1/4 mile, but was probably more like a couple hundred yards. At one point my loose fitting pants began to fall to my knees and I pulled them up, held them, and just kept going. Within a few minutes I reached hotel lights and regained my composure. Upon checking my garmin at the hotel, my speed had sparked up to 12mph pace...wow!! I may never know what it was in those woods, but I think twice before my next midnight run in unknown territory. |
| Wave Inspire 6 Miles: 5.50 | Tangent 4 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 3.00 | 1.00 | 23.00 |
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Finally back home in CT! Warm out, but nothing like the heat down in FL. Did a 3-mile warm-up and then 2-mile threshold (6:15,6:15) and made it to the track by mile 7. Did a mile warm-up and then 4x400 (80,79,78,78) w/1 lap jog in between. Jogged another mile and then did a 3rd threshold mile (6:13) before jogging through Whites Woods and then back home- 17 miles total. I'm hoping to get back into the 2x per/week "Big Workouts" w/slow running in between. I'll consider today pre-season and then really pick things up when the weather cools.
6 miles on the TM @ 8:40 pace. |
| Wave Inspire 6 Miles: 6.00 | Tangent 4 (2) Miles: 17.00 |
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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 |
| Twenty minutes of legs at the gym + 10 miles outside at an 8:40 pace. Felt pretty good considering yesterday's mileage. |
| Wave Inspire 6 Miles: 10.00 |
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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 |
| Ran 1-mile warm-up, 7.5 miles @ 7:40 pace through tough hill section, and then 1-mile cooldown. |
| Wave Inspire 6 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.00 | 10.50 |
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My new pair of Kinvaras came in through the mail. I was not really prepared for a full "speed" workout and too anxious to wait an extra day, so decided to get in a "mini-workout" to break them in. 2-mile jog to the track, 1-mile jog on the track, and then 4 x 400 (77,76,76,75) w/a log jog in between. They felt great! Got back out on the road and did a 1-mile "tempo" @ 6:07 pace and then ventured into the woods- 10.5 miles total.
I plan on experimenting with the Kinvaras (7.7 ounces) for an upcoming 20k and felt satisfied w/the feel of them today- they're broken and ready to go (brief speed, firm run on road, nice mixture of dirt/gravel, and enough wear and sweat to feel molded to my form). If the 20k feels managable, I'll contemplate a possible marathon in them (if not, I'll stick w/the Tangents). |
| Saucony ProdGrid Kinvara Miles: 10.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 3.00 | 20.00 |
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Ran 14.2 miles through several hills @ just over an 8-min pace w/Ed.
Hit the TM and did 2-mile warm-up followed by 3 x 1-mile repeats @ 6min pace (.25 jog between) and finished with a total of 5.8 miles. |
| Wave Inspire 6 Miles: 14.20 | Tangent 4 (2) Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
| Pouring rain, so I just figured I'd do a recovery run on TM after 20 miles yesterday. However, within 2-3 miles of complete boredom I decided to pick up the pace. Ended up rotating 5:15/10min pace every other minute for 22 minutes...jogged another 1/2 mile (getting soaked) and then decided to see how long I could hold 5:15 pace- lasted 1/2 mile and then finished up another mile for 7.5 miles total. Legs feel really good! |
| Tangent 4 (2) Miles: 7.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 6.20 | 0.00 | 8.50 |
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Crazy wind outside, back on TM, started w/2-mile warm-up and then decided to give a firm 10k a shot- 1st 5K in 19:53 (6:25 pace) and 2nd 5K in 19:04 (6:09 pace) for a total of 10k in 38:57 which is faster than my outdoor pr by a minute (6:17 pace). The pace of my final mile was 5:52- once again, feeling great!
Total of 8.5 for the day. |
| Tangent 4 (2) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
| Got outside (very windy) on a solid hill course and did .5 warm-up, 8 miles @ 7:28 pace, and 1 mile "cooldown" for 9.5 miles total. Hills really gave a nice burn! |
| Wave Inspire 6 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| Ran a 2-miles of warm-up, working myself down to a 5:50 pace and then stopped to stretch. Began a with a 3-mile tempo through mild, sloping hills (6:25,6:41,6:42), jogged 2-miles, ran a 2-mile tempo (6:35,6:22) and then jogged the final three back to the gym- 12 miles total. |
| Tangent 4 (2) Miles: 12.00 |
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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 |
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10 miles @ about an 8:45 pace.
3 miles on the TM. |
| Wave Inspire 6 Miles: 13.00 |
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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 |
| 13.5 miles with Ed through the hills- 11 of them at about a 7:35-40 pace. Spent! |
| Wave Inspire 6 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 7.32 | 0.00 | 0.00 | 10.50 |
| Warmed up a mile and then moved into a fairly hilly section, keeping a steady pace for 4:32 miles in 28:45 (6:39 pace)...this was the end of the loop, so I then jogged 3/4 miles before moving into a second tempo, this time 3 miles in 19:57 (once again, 6:39 pace). Jogged in the rest for a total of 10.5 miles. Because of the hills I debated whether to make this threshold or marathon pace miles- decided to be ambitious and shift this to marathon pace from now until November (even with hills). Workout felt good! |
| Tangent 4 (2) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 6.20 | 0.00 | 13.00 |
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Another heat wave has rolled in, so I stayed inside for a TM workout today. Warm-up up 2-miles and then ran 10k in 38:12 (6:10 pace) which usually translates about 10-15 seconds per/mile slower for me outside- I'll take it! Did 8.5 total.
4.5 on the TM @ an 8:40 pace. |
| Wave Inspire 6 Miles: 4.50 | Tangent 4 (2) Miles: 8.50 |
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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 |
| 93 degrees out, yet I still slugged out 9.5 miles, very slow. Glad to get this one done! |
| Wave Inspire 6 Miles: 9.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 248.03 | 24.57 | 24.90 | 12.50 | 310.00 |
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| Barefoot Miles: 15.00 | Wave Inspire 6 Miles: 181.70 | Tangent 4 (2) Miles: 97.80 | Saucony ProdGrid Kinvara Miles: 10.50 |
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