| 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 | | 296.50 | 42.00 | 22.50 | 0.00 | 361.00 |
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| Tangent 4 ('11) Miles: 69.50 | Nike Lunar Glides 2 Miles: 181.00 | Saucony Mirage (red/black) Miles: 9.00 | Saucony ProdGrid Kinvara Miles: 10.00 | Saucony Rider (blue) Miles: 77.50 | New Balance 1190 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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AM: 6 miles on the beach w/my wife- 98 degrees. Stopped 2x to jump in the ocean.
PM: 8 miles on the beach @ 9min pace- mile 5 in 6:43. |
| Tangent 4 ('11) Miles: 8.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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AM: Ran 6 miles on the beach w/my wife.
PM: Ran 8 more miles on the beach- 2 of them @ 7:25 pace. |
| Nike Lunar Glides 2 Miles: 6.00 |
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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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AM: 6 miles on the beach w/my wife.
PM: 8 more miles on the beach @ about 8:40 pace. |
| Nike Lunar Glides 2 Miles: 14.00 |
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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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AM: 6 miles on the beach w/my wife.
PM: 8 more miles on the beach- did the 1st 4 in just over 8min pace...little slower on the way back in the 95 degree heat.
Achilles is improving. The beach running seems to help. |
| Nike Lunar Glides 2 Miles: 14.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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AM: Did my standard run w/my wife on the beach this morning and she decided to go an extra 3, so despite the 95 degree weather, I figured I'd join her the full distance. Jumped in the ocean 2x and ran the last mile around 7:30ish pace.
PM: Ran 7 miles on the beach @ just under a 9min pace. |
| Nike Lunar Glides 2 Miles: 16.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| A little relief from the heat w/a TM run a Gold's Gym- 2 mile warm-up, 2 miles @ 6:49 pace, water break, and 2 final miles @ 6:49 pace. |
| Tangent 4 ('11) Miles: 6.00 |
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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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AM: Staying at my parent's home in FL. Ran 5.5 w/my wife and 8 overall.
PM: 6 miles @ the gym on the TM- just over 8min pace. |
| Tangent 4 ('11) Miles: 6.00 | Nike Lunar Glides 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles on the TM, including 2 mp sets of 3 @ 6:40 pace. |
| Nike Lunar Glides 2 Miles: 9.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
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AM: Ran 2 miles w/my daughter, dropped her off, ventured out 3 more miles @ a 9min pace and then realized a good sized FL thunderstorm was almost upon me. Raced the storm home (7:15,7:11,6:50) and finished in the pouring rain. Just missed the brunt of lighting/thunder- whew!
PM: 6 miles on the gym TM @ 9min pace + 45 minutes leg work. |
| Tangent 4 ('11) Miles: 6.00 | Nike Lunar Glides 2 Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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AM: 6 miles on the TM @ 9min pace.
PM: Ran 7 miles on the TM, including 2 of them @ 6:40 pace. |
| Tangent 4 ('11) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
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Doing a little travelling today, so probably won't get a double in. Ran 10 miles @ 9min pace and a humid, yet overcast morning.
Got in an extra 6 in the evening, 2 of them at mp. |
| Nike Lunar Glides 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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AM: 6 miles on TM + 20 minutes legwork.
PM: 6 miles outdoors, 2 w/my daughter, 3 @ 8:10 pace (96 degrees) and one at mp (6:56). |
| Tangent 4 ('11) Miles: 6.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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AM: 6miles on TM @ gym- 3 of them @ 6:40 pace + 30 min upper body work.
PM: Thunderstorms, so did 6 more miles on the TM @ the gym. |
| Tangent 4 ('11) Miles: 6.00 | Nike Lunar Glides 2 Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles in VA while visiting in-laws on the way back up to CT. Didn't have a chance to run yesterday and may not tomorrow. |
| Nike Lunar Glides 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
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AM: Back to CT. 80 degrees never felt so good! Ran 1-mile warm-up followed by 3 mile tempo (6:28,6:44,6:23), jogged a mile and then did a 2nd tempo (6:28,6:32), jogged another mile before one final push (6:30). Overall, felt pretty good. Achilles tend to get sore by mile 8 regardless of pace or shoes or number of times running in a day or mileage for the week. Hopefully I'll just work my way through it.
PM: 9 miles w/my wife @ a slow pace- 50% on trails. |
| Saucony Mirage (red/black) Miles: 9.00 | Nike Lunar Glides 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 5.00 | 0.00 | 15.50 |
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AM: Ran 7.5 miles @ just over a 9min pace.
PM: Rainy out, so used gym's TM. Did 3-mile warm-up, 3 mile tempo (6:27,6:22,6:18), wrung out my shirt in the bathroom (yeah, gross!), and then did a final 2 miles (6:27,6:22). Also, did 20-minutes of leg work. |
| Nike Lunar Glides 2 Miles: 15.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM: Ran 9 slow miles @ just under 10min pace. Stopped to massage achilles part way through- increased blood flow seemed to help.
PM: Ran 6.5 miles on TM @ 9min pace + did 20-min upper body. |
| Nike Lunar Glides 2 Miles: 15.50 |
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| | Comments(3) |
| | 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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80 degrees out and humid. Pulled out a pair of compression socks to see if it would help with the achilles. Had positive results. Ran 12 miles, 10 of them @ 7:50 pace through the hills. Stopped at mile 8 to wring socks and drink from a water fountain. Ran 2 more firm miles and then jogged the final 2 slowly. Overall felt good about the run. Was able to get in 70 miles this week off of 5 days of running, so am thrilled about maintaining mileage in the midst of vacation travel. |
| Nike Lunar Glides 2 Miles: 12.00 |
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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 |
| Ran 8 miles, 6 of them w/my wife. |
| Tangent 4 ('11) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| Left 2 pairs of shoes out in the rain, so used my Kinvara's today. Wasn't sure if it was going to storm, so did a TM workout at the gym. 2 mile warm-up and then 8 miles straight @ 6:22 pace. Felt pretty good today. Weight: 177 (lost 5 lbs this past month). |
| Saucony ProdGrid Kinvara Miles: 10.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 9.00 | 0.00 | 0.00 | 17.00 |
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AM: 15-minute legwork at the gym + 6 miles on TM (8:40,7:53,7:03,7:03,6:58,6:53).
PM: Got outside and ran 11-miles, including 2 mp tempos in the first half- 2 miles (7:10,7:00), 1-mile in between, and then 3 miles (7:06,7:01,6:34). I probably went a little too far because at mile 9 the achilles began to feel aggravated (immediately slowed things down). |
| Tangent 4 ('11) Miles: 6.00 | Nike Lunar Glides 2 Miles: 11.00 |
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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 |
| Planned on a 10-miler, but ran into my wife and extended it 4 extra miles- I was dead at the end! Also, broke out a new pair of Saucony's and was happy with the feel. |
| Saucony Rider (blue) Miles: 14.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| Raining out and short on time, so did a quick workout at the gym...15 minutes upperbody + 4.5 on the TM, including 18 minutes @ 6min pace every other minute to get a little snap in the legs. |
| Tangent 4 ('11) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.75 | 0.00 | 0.00 | 0.00 | 15.75 |
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80 degrees out and humid. Ran 3 miles w/my daughter @ 9min pace and continued on to run another 12.75 miles, mostly at an 8:30 pace (jogged the last 1/2 mile pretty slowly)- 15.75 miles total and no water!
Saucony Tangents are no longer being made (I noticed their new light trainer is selling for $130- bummer to lose my $85 tangents), so I just purchased a pair of New Balance 1190's to use in next weekend's 20k- looking forward to seeing how they compare. |
| Saucony Rider (blue) Miles: 15.75 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 2.00 | 0.00 | 10.25 |
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AM: Rainy out, so back on TM @ the gym. Did a 3-mile warm-up and then 4x800 @ 6min pace.
PM: 4.25 on the TM @ 8min pace. |
| Saucony Rider (blue) Miles: 4.25 | New Balance 1190 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Made is through a day of tropical storm and then ran 6 miles w/mile wife in the light rain and semi-strong winds. |
| Saucony Rider (blue) Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| I'm at a cafe because we still don't have power from the Tropical Storm. Ran two 4-mile tempo's @ marathon pace (6:48,6:46,7:06,6:32...6:42,6:46,6:32,6:32)- seems as though 6:32 was the magic # today...finished w/1.5 extra jog for 9.5 total. |
| Saucony Rider (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 13 miles w/my wife to help her get ready for next week's 20k- kept it between 9:30-10min pace and then ran an extra 5 miles on my own for 18 total. |
| Saucony Rider (blue) Miles: 18.00 |
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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 |
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Went to the gym, did 20min weights + 10 miles outdoors w/out a watch. Felt ok after yesterday's 18-miler. |
| Saucony Rider (blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 296.50 | 42.00 | 22.50 | 0.00 | 361.00 |
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| Tangent 4 ('11) Miles: 69.50 | Nike Lunar Glides 2 Miles: 181.00 | Saucony Mirage (red/black) Miles: 9.00 | Saucony ProdGrid Kinvara Miles: 10.00 | Saucony Rider (blue) Miles: 77.50 | New Balance 1190 Miles: 6.00 |
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