| 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 | | 254.80 | 33.00 | 18.50 | 0.50 | 306.80 |
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| Brooks Launch Miles: 51.75 | Brooks Adrenaline (black) Miles: 64.00 | Brooks Launch (2) Miles: 23.25 | Brooks Adrenaline Miles: 5.00 | Barefoot Miles: 5.00 | Riders Red/yellow Miles: 110.80 | Brooks Pure Cadence (red) Miles: 35.00 | Brooks Launch (orange) 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 |
| 13 miles of running- 5 on the roads in VA and 8 on a TM in Savannah. |
| Brooks Launch Miles: 5.00 | Brooks Adrenaline (black) Miles: 8.00 |
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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 |
| 2 x 5 miles on a TM in Savannah hotel. |
| Brooks Launch (2) Miles: 5.00 | Brooks Adrenaline (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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4.25 miles w/my wife in Savannah.
5 miles w/my daughter on the beach in Vero. |
| Brooks Launch (2) Miles: 4.25 | Brooks Adrenaline Miles: 5.00 |
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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 |
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5 miles on beach.
5 more w/my wife. |
| Brooks Launch Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 runs of 5 miles each on the beach. |
| Brooks Launch 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 |
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5 miles on the road...5 later on the beach. |
| Brooks Launch Miles: 5.00 | Brooks Adrenaline (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
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5 miles on the road.
4 miles on the beach @ just under 7min pace |
| Brooks Launch Miles: 4.00 | Brooks Adrenaline (black) Miles: 5.00 |
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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 |
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Two 5 miles runs today- one on the road, the other on the beach. |
| Brooks Launch Miles: 5.00 | Brooks Launch (2) Miles: 5.00 |
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| | Comments(1) |
| | 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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5 miles on the road.
5 barefoot miles on the beach. |
| Barefoot Miles: 5.00 | Brooks Adrenaline (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 0.00 | 0.00 | 5.00 |
| 5 miles @ the gym + weights. |
| Brooks Launch (2) Miles: 5.00 |
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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 |
| 2 runs of 5 miles each. |
| Brooks Adrenaline (black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
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Morning run w/2nd half @ 7:25 pace- still vacationing in FL.
5 more miles in the evening...looking forward to running outside of FL in August. |
| Brooks Adrenaline (black) Miles: 10.00 |
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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 |
| 6 miles in the morning and 4 on TM in the afternoon. |
| Brooks Launch (2) Miles: 4.00 | Brooks Adrenaline (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles before starting trip back up to CT. |
| Brooks Adrenaline (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 2.00 | 0.00 | 0.00 | 7.75 |
| Ran 5 miles in the morning and 2.75 in the evening- caught a Red Sox game in Baltimore as well. |
| Brooks Launch Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on the TM- last vacation run! |
| Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 7.00 | 0.00 | 0.00 | 10.75 |
| Broke out a new pair of Saucony shoes and then ran 1-mile warm-up, 7 miles @ 7:12 pace, and then 2.75 mile "cooldown"- 10.75 miles total. |
| Riders Red/yellow Miles: 10.75 |
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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 w/my wife. |
| Riders Red/yellow Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 1.00 | 0.50 | 10.00 |
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5 miles on TM, including last one @ 6min pace + weights (legs).
Ran to the track with a couple of my girls, did 2 x 400 (82,78) and then ran a mile w/my 9-year-old in 7:30. She was upset that it was too slow, so immediately wanted to run a second mile- it was getting dark, so I wouldn't let her. Great to see her wanting more. Did 5 miles total. |
| Brooks Pure Cadence (red) Miles: 5.00 | Brooks Adrenaline (black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 6.50 | 0.00 | 12.75 |
| Ran the killer "Pie Hill" course near my house filled with hills. Warmed up a mile and then did 800 x 10 @ just about 10k pace (or at least effort, several segments were uphill) with .25 miles between intervals. Jogged another mile, then stopped to stretch before running 1.5 miles straight @ just under 6:25 pace (good portion downhill). Jogged the remainer home for 12.75 miles total. Felt completely thrashed! |
| Riders Red/yellow Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.00 | 11.50 |
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Felt good about my running today, especially after a tough workout yesterday. Started with 3 mile warm-up and then ran the first 3 miles of a trail course (6:20 pace) before jogging back to the gym- 7.5 miles total.
Ran 4 miles with my 12-year-old- 19 minutes on the way out and just over 17min on our way back. |
| Brooks Pure Cadence (red) Miles: 7.50 | Riders Red/yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 2.00 | 0.00 | 0.00 | 11.25 |
| Ran 4.5 miles down to the Whites Woods race w/miles 2 and 3 @ 7:07 pace. Ran the course with my daughter who did a 5k in 26min and then jogged home- 11.25 miles total. |
| Riders Red/yellow Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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Went to the gym and did 2-mile warm-up on TM. Did leg workout and then jumped back on TM for a mp run (6:58,6:58,6:53,6:53,6:48,6:48)- 8 miles total. I was a sweaty mess at the end.
Ran 4 miles w/my 14-year-old- 18 minutes on first half and 17min on way back. |
| Brooks Pure Cadence (red) Miles: 8.00 | Riders Red/yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Started out in 90 degree heat on my own and ran 8 miles @ about 8:10 pace. Met my wife at the house and continue with her for another 12 miles (10min pace)- 20 miles total and I was dying! |
| Riders Red/yellow Miles: 20.00 |
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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 |
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3 miles on TM.
6 slow miles w/2 of my girls. |
| Brooks Pure Cadence (red) Miles: 3.00 | Riders Red/yellow Miles: 6.00 |
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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 |
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3.5 miles on TM @ gym + leg workout.
5.5 miles on TM late at night. |
| Brooks Pure Cadence (red) Miles: 3.50 | Brooks Launch (orange) Miles: 5.50 |
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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 |
| Sluggishly slugged out 10.25 miles. |
| Riders Red/yellow Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Ran TM @ the gym- 3 mile warm-up and then 5 miles @ 6:27 pace- sweaty mess at the end! |
| Brooks Pure Cadence (red) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.00 | 0.00 | 0.00 | 13.50 |
| Started out running 4 miles w/my 12-year-old @ just under 8:30 pace...dropped her by the house and then did a 4 mile mp run (6:51 pace) and an extra 5.5 to make it 13.5 miles total. |
| Riders Red/yellow Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 3.00 | 0.00 | 16.80 |
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TM @ gym + legwork...did 3.5 warm-up and then 3 miles in 18min.
4 miles w/my 12-year-old followed immediately by 6.3 more w/my wife. |
| Riders Red/yellow Miles: 10.30 | Brooks Launch (orange) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 254.80 | 33.00 | 18.50 | 0.50 | 306.80 |
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| Brooks Launch Miles: 51.75 | Brooks Adrenaline (black) Miles: 64.00 | Brooks Launch (2) Miles: 23.25 | Brooks Adrenaline Miles: 5.00 | Barefoot Miles: 5.00 | Riders Red/yellow Miles: 110.80 | Brooks Pure Cadence (red) Miles: 35.00 | Brooks Launch (orange) Miles: 12.00 |
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