| 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 | | 86.70 | 35.50 | 26.00 | 0.00 | 148.20 |
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| Brooks Launch/black Miles: 87.60 | New Balance (blue) Miles: 39.35 | Mizuno Wave Inspire 9 (red) Miles: 10.25 | Dc-racers (blue) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 3.00 | 0.00 | 13.00 |
| .6 mile warm-up and then lined up for a 20k. It was 80 degrees w/almost 100% humidy. Started out conservatively strong- 6:27,6:35,6:50, and then realized there was no way I could maintain this- already completely soaked w/squishy shoes. Shifted to a slow training run and finished around 1:44ish. Rough day, but my wife and 2 daughters did well- she was 1:55ish and the girls did there 5k's right at 23min.
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| Brooks Launch/black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles, the 1st 6 @ 7:51 pace (1/2 trails).
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| New Balance (blue) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM @ 7:30 pace.
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| Mizuno Wave Inspire 9 (red) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| Jogged a 1/4 mile warm-up, ran a 2-mile tempo (6:12, 6:20), jogged 4.5, went into a second tempo (6:36, 6:15) and jogged the rest of the way home for 9.5 miles total.
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| Brooks Launch/black Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
| Jogged a mile and then did a 2-mile tempo (6:55,6:45), jogged another mile, went into a 2nd tempo (6:46,6:34), and the jogged a final mile home- 7 miles total.
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| Brooks Launch/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles with my wife in 56 minutes.
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| Mizuno Wave Inspire 9 (red) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 3.00 | 0.00 | 3.25 |
| .25 warm-up and then 3 miles @ 6:27 pace on the gym TM.
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| Brooks Launch/black Miles: 3.25 |
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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 |
| Hot, humid, muggy...started with 2 miles @ mp (7:22,7:30), jogged a mile, and then alternated slow and mp for the next 6 (7:21,slow,7:14,slow,7:07,finished slow)- 9.5 miles total.
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| New Balance (blue) Miles: 9.50 |
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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 miles on TM + weights.
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| Brooks Launch/black Miles: 5.00 |
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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, 5 of them trails, w/my 2 oldest.
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| New Balance (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 7.50 | 0.00 | 0.00 | 8.75 |
| Jogged a 1/4 mile, ran 7 through the hills @ 7:22 pace, and then jogged the final mile home= 8.75 miles total.
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| Brooks Launch/black Miles: 8.75 |
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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 easy miles on gym TM + weights.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Jogged 1/4 mile, ran 2-miles firm (12:24) and then ran another 3.25- for 5.5 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| I got the flu late Sunday night and have been out of commission until today. This is the first time I've been sick in a while w/out having any marathon or race on the horizon, so it was nice to just take the 4 days off. Not that I had much choice, but at least I didn't have to stress about losing fitness. Went out today, jogged a mile, did 2 x 2 miles @ 7:14 pace, and then a fifth mp mile @ 7:02 pace before jogging the final 2- 8 miles total. Coughed up at least a 1/2 liter of gunk from my system and I'm still churning out more.
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| Brooks Launch/black Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| Lifted weights and then did 6 miles on the TM- 3 warm-up (3rd progressive) and then 3 @ 6:27 pace. Day 7 w/no Diet Coke. Irritable, yet getting past the headaches.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Jogged a 1/4 and then moved into 2-mile tempo (6:16 pace), jogged a mile on the track, and then jogged home- 5.5 miles total.
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| Dc-racers (blue) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 7.00 | 0.00 | 0.00 | 8.50 |
| Ran 7 miles @ 7:23 pace and then jogged the rest of the way home- 8.5 miles total.
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| New Balance (blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Ran 2-miles down to the track @ 6:19 pace. Jogged a mile, ran a mile w/my 8-year-old who did it in 8:03. Ran 2 miles back home, the first in 6:05 and then jogged the rested- 6 miles total.
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| Brooks Launch/black Miles: 6.00 |
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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 |
| Lifted weights, 3 mile progressive run (TM), and then 3-mile tempo (6:18,6:10,6min)- 6 miles total.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles @ 8:16 pace.
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| New Balance (blue) Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles w/my 2 oldest @ just over an 8min pace.
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| Brooks Launch/black Miles: 7.10 |
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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 |
| Lifted at the gym and then did TM- 1 mile warm-up and 3 @ 7:30 pace (up and down w/incline up to 3%).
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 86.70 | 35.50 | 26.00 | 0.00 | 148.20 |
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| Brooks Launch/black Miles: 87.60 | New Balance (blue) Miles: 39.35 | Mizuno Wave Inspire 9 (red) Miles: 10.25 | Dc-racers (blue) Miles: 5.50 |
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