| 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 | 174.85 | 96.85 | 20.00 | 0.00 | 291.70 |
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Riders Red/yellow Miles: 160.85 | Brooks Launch (orange) Miles: 72.35 | Saucony ProdGrid Kinvara Miles: 9.00 | Brooks Adrenaline (black) Miles: 8.00 | Asics Dc-racer Miles: 5.00 | Brooks Pure Cadence (red) Miles: 36.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy miles on the TM + upper body weights. Completed 300 miles for August- happy with this in that we did so much travelling. Got my 70 for this week as well. Decided to take it easy this weekend to be semi-rested for a 20k on Monday. I don't have big expectations for Monday, yet hope for it to be a springboard for a solid September in preparation for an October marathon. My legs feel ready for an intense month of training, so staying hopeful for October. |
Riders Red/yellow Miles: 4.00 |
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| Race: |
New Haven 20k (12.4 Miles) 01:24:14, Place overall: 183, Place in age division: 13 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 12.50 | 0.00 | 0.00 | 23.00 |
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Ran the New Haven 20k in the unofficial time of 1:24:14 (according to my watch). They had finishing times at the end, but not chip times, so w/out chip I finished in 1:24:19. My best time on this course is 15 seconds faster, yet because of the weather and my overall place (jumped 35 spots overall and 7 in my division from my pr time a couple years ago) I feel this is the best I've run this course. After 2.75 miles of warm-up and stretching, I lined up for the race. Splits are hard to remember, but this is a fairly close ballpark...
Mile 1: 6:31
Mile 2: 6:37
Mile 3: 6:34
Mile 4: 6:41
Mile 5: 6:44
Mile 6: 6:48
Mile 7: 6:51
Mile 8: 6:51
Mile 9: 6:54
Mile 10: 7:03 (big hill)
Mile 11: 6:45
Mile 12: 6:44
last .4: ??? Ended in 1:24:19 (1:24:14 w/chip)...my garmin said 12.5 miles total.
Went to 5 Guys & Fries for post-race meal- never had a burger so tasty! Then came home and threw down another 7.75 miles (slow) to get some extra base mileage in towards October's marathon- felt good.
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Riders Red/yellow Miles: 7.75 | Brooks Launch (orange) Miles: 15.25 |
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| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM @ the gym + leg work. |
Riders Red/yellow Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Rainy out, so back to the gym TM...did 3-mile warm-up and then 6 miles @ 6:27 pace. |
Saucony ProdGrid Kinvara Miles: 9.00 |
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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 @ gym + 20 min weights. |
Riders Red/yellow Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| Went running on a path/road going along the Housatonic River. My wife accompanied by bicycle. Started a little too late so suffered the effects of 80 degree temperatures + high humidity. Did 2-mile warm-up, 8miles @ 7:20 pace (continuous rolling hills), and then began the death March a mile or two into my way back. Complete 20 miles total- the last 5-6 were torcherous. |
Riders Red/yellow Miles: 20.00 |
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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 slow miles- 6 of them on trails. |
Brooks Adrenaline (black) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Was asked to participate in a race put on to raise money for the Fisher House which gives care for injured soldiers. I'd just done a 20k on Monday and a 20-miler on Friday, so I knew my legs may not be up to race mode. Decided to run and treat it as a training run, keeping things around a 7min pace. Little did I know how challenging the course would be- it was only 5 miles, but it was a trail run with many hills and rocky/rooty terrain in several places. I stayed committed to a 7min pace and ran the course in just under 35 minutes. This includes missing the last turn and running an extra tenth of a mile- 5 miles total and definitely a good training run. |
Asics Dc-racer Miles: 5.00 |
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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 |
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4 mile warm-up on TM and then 3-miles @ 6:22 pace...also threw in a leg workout on the weights. |
Brooks Pure Cadence (red) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
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Got a great mp run in today...did a 4x3x2x1 workout.
- 4 miles @ 7:14 pace and then .25 jog
- 3 miles @ 7:04 pace and then .25 jog (stopped at water spicket)
- 2 miles @ 6:53 pace and then .25 jog
- 1 mile @ 6:42 pace and then jogged the rest of the way home (12 miles total).
Relief in weather- low 70's and low humidity. |
Riders Red/yellow Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 slow miles on TM @ the gym + 15 min weights. |
Brooks Pure Cadence (red) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 4.50 | 0.00 | 0.00 | 12.00 |
| Went for a progressive run...1st miles miles (9min,8:37,8:24,8:19,7:56) stopped to stretch and then continued the progressive trend (7:22,7:08,6:59,6:50). Jogged the rest of the way home slowly for 12 miles total. |
Riders Red/yellow Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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5 miles on TM @ gym + leg workout.
7.5 miles w/my wife- 5.5 of them on trails. |
Brooks Pure Cadence (red) Miles: 12.50 |
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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 |
| Did a 20-miler alongside the Farmington River- my wife accompanied me with her bike. Kept pretty much an 8:15-40 pace throughout the entire run. Consumed two 32-ounce poweraids + 20 ounce bottle of water during the run. |
Riders Red/yellow Miles: 20.00 |
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| Comments(2) |
| 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- 5 w/my wife and 3 on my own. |
Riders Red/yellow 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 |
| 10 miles- 8 of them through trails @ about 8:40 pace. |
Riders Red/yellow Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| Really busy today, so didn't get to run until evening. Hit the TM and did a 3-mile progressive warm-up, working down to 5:45 speed. Stretched and then ran 3 miles in 18min. Good, quick workout. May try a longer speed tempo tomorrow. |
Brooks Pure Cadence (red) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 1.00 | 4.00 | 0.00 | 14.00 |
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7 at the gym TM: 3 mile warm-up and then 3 miles in 18min...quick pause and then 1 more mile @ 6min pace.
7 more miles after dinner outside- 8:30ish pace. |
Brooks Pure Cadence (red) Miles: 7.00 | Riders Red/yellow Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 1.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles while my 9-year-old accompanied me by bike. 3 of them on trails and 1 on the track. She stopped to run and I paced her to a 7:25 mile- not too shabby! |
Riders Red/yellow Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Ran 7.4 miles with my wife at 9-9:30 pace. |
Riders Red/yellow Miles: 7.40 |
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| Race: |
Hogsback Half Marathon (13.1 Miles) 01:29:36, Place overall: 9, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 13.10 | 0.00 | 0.00 | 16.10 |
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Ran the Hogsback Half in Colebrook, CT. Seemed to be 300-350 runners. The course runs alongside a river down and back. The first 2-3 miles have a fairly steep downhill, the middle section is mostly gently rollers, and the last 2-3 was a nasty uphill. I kept track of my time until about mile 10 and then it was just survival mode.
Mile 1: 6:15 (actually ran quite conservatively)
Mile 2: 6:21 (continued to be careful on the downhill)
Mile 3: 6:36 (seemed a managable pace, rolling, yet more down than up)
Mile 4: 6:45 (rolling)
Mile 5: 6:41 (still rolling)
Mile 6: 6:46 (stopped to drink water and still felt good)
Mile 7: 6:41 (rolling and now beginning to gradually go uphill)
Mile 8: 6:54 (definitely feel a gentle upward)
Mile 9: 6:57 (hanging on well)
Mile 10: 6:59 (might have been my last sub-7)
Mile 11: 7:05 (here comes the big hill!)
Mile 12-13.1??? (It wasn't pretty, but I held position, passed one runner at the 12 mile marker and finished 1 minute in front of him.)
Official time: 1:29:36 (2 full minutes faster than my pr on this course)- 9th overall and 2nd in my age division- I'll take it! |
Brooks Launch (orange) Miles: 16.10 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran 3-miles and then joined my wife for another 6.2. Now am celebrating her birthday w/family. |
Riders Red/yellow Miles: 9.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 0.75 | 3.00 | 0.00 | 7.00 |
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2-miles on gym TM and then weights another mile on TM (progressively getting faster) and finished with 3-miles in 18min (6min pace). Feel like I'm really starting to get my legs going. Very encouraged to have recovered so quickly from Saturday's 1/2 marathon. Starting diet for October 21st marathon. Hope to drop 3-4 lbs and break 3:05 for the first time. Think I'm right on pace. |
Brooks Launch (orange) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
| Jogged 1/4 mile then moved into a 4 mile tempo (6:57 pace), jogged 1/2 mile and then moved into a 3-mile tempo (6:45 pace) and then jogged the rest of the way home- 9.5 miles total. |
Riders Red/yellow Miles: 9.50 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.50 | 3.00 | 0.00 | 9.00 |
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3 miles on TM @ gym + weights.
Decided to another run in on basement TM- 3 mile progressive warm-up and then 3 miles in 17:30- did first mile in 5:39, was feeling it so slowed down part way through 2nd mile to 6min pace, but then regained legs and finished 3rd mile at just under 5:45 pace. Felt strong! |
Brooks Launch (orange) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Basement TM: 1-mile warm-up and then 5 @ 7:24 pace. |
Riders Red/yellow Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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Did a leg workout at the gym + 5 miles on the TM, including 2 x 800 @ 6min pace. |
Brooks Launch (orange) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 19.50 | 0.00 | 0.00 | 20.00 |
| Went down the Farmington River bike path to do my last 20-miler before the October marathon. My wife accompanied me on a bike with two 32-ounce gatorades. My goal was to keep a 7:30 pace for 16 miles and then finish off the final four nice and slow. However, I was pleasantly surprised to get the first 7miles just under 49 minutes, so decided to keep a steady pace until I could no longer break 7:30. Mile 10 threw me a little because I did it in 7:19, but then my slowest mile between 11-14 was 7:11. Kept moving along and thought mile 16 might be my last (7:24), but somehow kept a 7:12 pace for miles 17-19. Finally, shut things down halfway through mile 19 and trotted the last 1/2 mile in. Overall, did 19.5 mp miles in 1:18:39 (7:07 pace) + 1/2 mile slow jog to hit 20 miles total. Happy with the run. |
Brooks Launch (orange) Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 5.00 | 0.00 | 0.00 | 9.50 |
| Ran a 2-mile tempo (7:15,7:15), jogged the third mile slowly and then broke into a 3-mile tempo (7:11,7:08,6:36) and then jogged the rest of the way home slowly- 9.5 miles total. |
Riders Red/yellow Miles: 9.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 174.85 | 96.85 | 20.00 | 0.00 | 291.70 |
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Riders Red/yellow Miles: 160.85 | Brooks Launch (orange) Miles: 72.35 | Saucony ProdGrid Kinvara Miles: 9.00 | Brooks Adrenaline (black) Miles: 8.00 | Asics Dc-racer Miles: 5.00 | Brooks Pure Cadence (red) Miles: 36.50 |
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