| 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 | 171.25 | 21.75 | 29.00 | 0.00 | 222.00 |
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Kinvara 11 (yellow) Miles: 42.00 | Kinvara 10/black Miles: 77.00 | Kinvara/neon Miles: 32.00 | Kinvara 10 Silver Miles: 41.00 | Brooks Adrenaline Blue Miles: 11.00 | Kinvara 10 Red 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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Kinvara 11 (yellow) 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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Kinvara 11 (yellow) Miles: 2.00 | 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 slow.
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Kinvara/neon Miles: 4.00 | Kinvara 10/black Miles: 4.00 |
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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 easy.
PM- - 6 miles, including 2 in 12:47.
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Kinvara 10 Silver Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 4.25 | 0.00 | 0.00 | 12.00 |
| AM- 7 miles, including 4.25 @ 7:32 pace. PM- 5 miles easy. |
Brooks Adrenaline Blue Miles: 5.00 | Kinvara 10 Silver 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 11 (yellow) 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 warmup, 4 @ 7:08 pace, and then 3 slow. |
Kinvara 10/black Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 1.50 | 0.00 | 0.00 | 12.00 |
| 6+6. |
Kinvara 11 (yellow) Miles: 6.00 | Kinvara 10/black Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 miles in 28:10, and the 3 home slowly.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| AM- 7 miles, including 4 firm (7:27,7:28,7:26,7:37).
PM- - 6 miles slow.
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Brooks Adrenaline Blue Miles: 6.00 | Kinvara 10/black Miles: 7.00 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am- 7 miles easy.
pm- 6 miles easy.
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Kinvara 11 (yellow) Miles: 7.00 | Kinvara 10 Silver Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 6+7.
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Kinvara 10 Red Miles: 7.00 | Kinvara 10/black Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 1 mile warmup, 2 hard (6:27,6:20), 1 slow, 1 firm (6:48), and then 3 home slowly. |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 in 27:33, and then 3 slowly home.
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Kinvara 10/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 | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile, 4 firm in 27:09, and then 3 home slowly.
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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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
Kinvara 10 Silver Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm in 26:36, and then 3 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 | 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 Silver Miles: 6.00 |
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 miles warm-up, 2 firm (12:54), and then 3 slow back home.
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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 firm (28:19), and then 3 home slowly.
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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 slow. |
Kinvara 10 Silver Miles: 8.00 |
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| Add Comment |
| 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. |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles in 26:52, and then 3 miles back home slowly.
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Kinvara 10/black Miles: 8.00 |
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 in 12:59, and 3 home slowly. |
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 171.25 | 21.75 | 29.00 | 0.00 | 222.00 |
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Kinvara 11 (yellow) Miles: 42.00 | Kinvara 10/black Miles: 77.00 | Kinvara/neon Miles: 32.00 | Kinvara 10 Silver Miles: 41.00 | Brooks Adrenaline Blue Miles: 11.00 | Kinvara 10 Red Miles: 7.00 |
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