| 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 | | 241.00 | 32.00 | 6.00 | 0.00 | 279.00 |
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| Kinvara/neon Miles: 78.50 | Kinvara 11 (yellow) Miles: 68.50 | Freedom ISO (black) Miles: 8.00 | Kinvara 10 Red Miles: 46.00 | Brooks Adrenaline Blue Miles: 14.00 | Kinvara 10/black Miles: 46.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Attemped a 20 miler. First 12.5 was ok, but nervous due to 100% humidity and sweating- kept an 8:40 pace and drank two 32-oz gatorades on the course. Changed clothes and shoes and headed back out. Slowed to closer to a 10min pace due to the sun coming out and heat- knew that I might be in trouble. Around mile 16, my daughter showed up on a bike to keep me company. Part way through mile 18 I hit a wall and layed down in the shade under a tree. She went to refill my water bottle and joined me again. I ran 1 more mile and layed down in the shade again near the HS. She brought me more water, but I couldn't drink it. Walked the final mile, so only pulled off a 19-miler. I might consider traveling to the mountains for my next long run. I just simply can't quite pull it off in the NC heat.
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| Kinvara/neon Miles: 6.50 | Kinvara 11 (yellow) Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 4 of them firm (7:22,7:17,7:12,7:35). Rainy, so relief from the heat- felt great!
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| Kinvara/neon Miles: 10.00 |
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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 |
| 10 + 8. |
| Kinvara/neon Miles: 10.00 | Freedom ISO (black) Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM- Got up at 5:40am to make a couple our drive to the Virginia Creeper Trail. Ran 18 miles at around a 9min pace. Fell on the first mile and scraped skin off my hands and dug rocks into them. Also bruised my knee and scraped by elbow and hip. Sore, but no real damage.
PM- Felt good, so decided to run 7 more miles. 85 degrees and humid, so kept it slow. Gives me 51 miles since Wednesday. I've been trying to keep 70 mile weeks, so was nervous to have missed 2 days this week. Still in position to hit my miles this week. Plan to hit August hard, taper in September, and possibly run a marathon in October. Signed up for St. George. We'll see what happens.
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| Kinvara/neon Miles: 18.00 | Kinvara 10 Red Miles: 7.00 |
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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 |
| Early afternoon- 7 miles in 88 degree heat, slowly.
4 more 8n the evening.
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| Brooks Adrenaline Blue Miles: 7.00 | Kinvara 11 (yellow) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| .5 mile warmup, 4 firm (7:28,7:12,7:03,7:26), and then 2.5 back home. |
| Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.50 | 0.00 | 0.00 | 14.00 |
| 7 miles in 94 degree heat. I'm not going to let August defeat me!
Ran another 7, including 4.5 firm (7:09,7:03,7:16,7:50,7:13/.5). |
| Kinvara/neon Miles: 7.00 | Kinvara 10 Red Miles: 7.00 |
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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 miles easy.
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| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 miles warm-up, 3 firm (7:22,7:17,7:12), quick drink of water, and then 1 real firm (6:18), and then 3 slowly back home.
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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 |
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| Kinvara 10/black Miles: 7.00 |
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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 |
| 18 miles easy.
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| Kinvara 10 Red Miles: 18.00 |
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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 easy. |
| Kinvara 11 (yellow) Miles: 7.00 |
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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 easy. |
| Kinvara 10/black 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 miles easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (6:56 pace), and then 3 home slowly.
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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 easy.
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| Kinvara 11 (yellow) Miles: 7.00 |
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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 easy. | |
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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 |
| 10 miles, 2.5 of them firm. | |
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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 easy.
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| Kinvara 10/black Miles: 10.00 |
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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 miles easy.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 in 20min, and then 3 slowly back home.
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| Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 in 28:40, and then 3 home slowly. |
| Kinvara 10/black Miles: 8.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 @ 7:08 pace, and then 3 home slowly.
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM- 7 miles slow.
PM- 1 mile warm-up, 2 firm (12:32), and the 3 home slowly.
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| Brooks Adrenaline Blue Miles: 7.00 | Kinvara/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 miles easy.
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| Kinvara 10 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles easy (29:05), and then 3 home easy.
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| Kinvara 10/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 241.00 | 32.00 | 6.00 | 0.00 | 279.00 |
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| Kinvara/neon Miles: 78.50 | Kinvara 11 (yellow) Miles: 68.50 | Freedom ISO (black) Miles: 8.00 | Kinvara 10 Red Miles: 46.00 | Brooks Adrenaline Blue Miles: 14.00 | Kinvara 10/black Miles: 46.00 |
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