| 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 | | 103.10 | 28.00 | 23.00 | 0.00 | 154.10 |
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| Mizuno Wave Inspire 9 (red) Miles: 27.00 | Brooks Launch/black Miles: 102.35 | New Balance (blue) Miles: 17.25 | Dc-racers (blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Ran 4.5 out towards Goshen @ 8:25 pace, turned back and did 3 through steep hills @ 7:11 pace, and then jogged the final 1.5- 9 miles total.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
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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, feeling a little achy in the right calf.
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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 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy at the gym.
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| Brooks Launch/black Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles w/my wife.
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| Brooks Launch/black Miles: 7.50 |
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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 |
| 3-mile progressive warm-up and then 3-miles @ 6:27 pace on the TM.
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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 | 3.50 | 0.00 | 6.50 |
| 3 miles progressive warm-up and then 3.5 miles @ 6:27 pace on gym TM.
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| Brooks Launch/black Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| Ran 1-mile warm-up, 3-mile mp tempo (7:07,7:22,7:07), jogged a mile, 2-mile tempo (7:10,7:01), and then jogged the last 2-miles home- 9 miles total.
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| New Balance (blue) 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 |
| TM workout- 1 mile warm-up and 5 @ 7:30 pace.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 easy miles- 9:30 pace on the way out and 8:30 pace on the way back.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 2.00 | 0.00 | 0.00 | 11.75 |
| Ran the Turkey Trot course w/my 2 oldest daughter and then went almost another 6 miles more- ended up running 11.75 miles. The girls did an extra quarter to make it 12 even. They're insane!
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| Brooks Launch/black Miles: 11.75 |
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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 |
| 6 miles on gym TM, 5 of them @ 7:30 pace.
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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 |
| TM @ gym: 2-mile warm-up, 1-progressive mile down to 5:52 pace, held 5:52 for 1-mile, sped to 5:39 for 2nd mile, took a quick breather, and completed a final mile @ 5:45 pace. My TM times translate to 20-25 seconds slower on the road- still fast for me.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| On weekend getaway- ran 8miles w/my wife.
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| Brooks Launch/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.00 | 6.25 |
| Ran w/wife and 2 daughters...we all cut loose at the end, so did 5.25 slow and just over 6min for the final mile.
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| Brooks Launch/black Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.50 | 0.00 | 4.50 |
| Gym TM: 2-mile warm-up, 1 progressive mile and then finished w/1.5 miles @ 6:22 pace.
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| Dc-racers (blue) Miles: 4.50 |
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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 |
| 9 miles @ just under 8:30 pace- 37:55 out and 37:45 back.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.50 | 0.00 | 3.50 |
| TM workout: 1-mile warm-up, 1 progressive mile, and then 1.5 miles @ 6:15 pace.
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| Brooks Launch/black Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran 5 miles w/my wife and an extra 3.25 on my own- 8.25 miles total.
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| New Balance (blue) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.50 | 3.00 | 0.00 | 6.00 |
| Ran 3-miles progressively, stretched, and then 3 more miles in 18min- 6 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 | | 7.25 | 0.00 | 1.00 | 0.00 | 8.25 |
| Ran the Turkey Trot course (10k) w/my oldest 2- stuck together for the first 5 miles and then all ran our own pace, finished just under 48 minutes and the other 2 weren't far behind.
Ran another 2 miles with girls #5 and 6- 8.25 for the day.
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| Brooks Launch/black Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 2.50 | 2.50 | 0.00 | 5.10 |
| Ran a short warm-up and then a 5-mile down and back- ran first 2.5 in 17:27 (6:59) pace and was back in 34 minutes flat (6:37 pace back and 6:48 pace overall).
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| Brooks Launch/black Miles: 5.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| Gave my 2 oldest girls a solid workout today...began by a .5 mile warm-up and then running two 1-mile repeats on the road (6:17, 6:14)- the girls did 6:26/6:32 and 6:36/7flat, veered into the woods and did two 1/4 mile uphills (very steep), and then jogged for 1/2 mile before doing an 800 on a gravel path- 2:50/3flat/3:12. Jogged the rest of the way home for 7.5 miles total.
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| Brooks Launch/black Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on TM @ gym.
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| Dc-racers (blue) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 103.10 | 28.00 | 23.00 | 0.00 | 154.10 |
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| Mizuno Wave Inspire 9 (red) Miles: 27.00 | Brooks Launch/black Miles: 102.35 | New Balance (blue) Miles: 17.25 | Dc-racers (blue) Miles: 7.50 |
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