| 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 | | 116.00 | 48.25 | 11.00 | 0.50 | 175.75 |
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| Brooks Launch (blue) Miles: 63.75 | Mizuno Wave (blue) Miles: 68.00 | Barefoot Miles: 1.00 | Brooks Pureflow Black Miles: 43.00 |
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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 |
| 4 and 6- slowly.
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| Brooks Launch (blue) Miles: 6.00 | Mizuno Wave (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 10.25 | 0.00 | 0.00 | 13.00 |
| Had my best distance run in over a year. Jogged 1.25 for warm-up and then ran firm for 5.25, I'll call it mp since I've not really been running much distance for a while (7:36,7:42,7:46,7:53,7:57)...jogged .25 and then ran another 5 miles firm (7:53,7:57,7:52,7:46,7:53)...jogged then remainder to the gym for 13 miles total. I will probably be sore for the next few days. Haven't run more then 3 firm for forever.
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| Brooks Launch (blue) Miles: 13.00 |
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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 easy miles.
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| Mizuno Wave (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| 4.5 including .5 miles of strides.
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| Barefoot Miles: 1.00 | Mizuno Wave (blue) Miles: 3.50 |
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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 |
| Warmed up and then ran 2 firm (6:53, 6:42) jogged .5 and then ran firm uphill for a mile (6:51) and jogged the rest of the way home for 7 miles total.
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| Brooks Launch (blue) Miles: 7.00 |
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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
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| Mizuno Wave (blue) Miles: 5.00 |
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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 easy miles.
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| Brooks Launch (blue) Miles: 6.00 |
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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 easy miles...feeling quite sluggish.
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| Mizuno Wave (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 5.00 | 0.00 | 0.00 | 7.25 |
| 1.25 warm-up and then 4.5 miles @ 7:35 pace and by the last half of the 5th firm mile my shoes were so drenched by a rain storm that I was going more like 8:15 pace. 7.25 miles total.
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| Brooks Launch (blue) Miles: 7.25 |
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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 |
| Slogged 5 easy miles.
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| Mizuno Wave (blue) Miles: 5.00 |
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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 easy miles.
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| Mizuno Wave (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Jogged 1.25 warm-up...
Ran 4 miles firm (7:49,7:47,7:40,7:31)...
stopped to stretch...
Ran another 4 miles firm (7:44,7:42,7:33,7:21)
Slogged the last 1.25 back slowly for 10.5 miles total...need to lose at least 7-8 lbs in the next month for a 5k. Contemplating a winter marathon. Would like to see how my body reponds over the next month or two.
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| Brooks Launch (blue) Miles: 10.50 |
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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 |
| Finding steady improvement in the running. Did 1-mile warm-up and then 3 firm miles (6:37,6:37,6:30) and then jogged the last 3 home slowly- 7 miles total.
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| Brooks Launch (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 3 miles firm (7:44,7:39,7:26), 5-min. stretch, 3 miles firm (7:41,7:30,7:11) and then jogged 1 slow mile back to Y- 8 miles total.
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| Mizuno Wave (blue) 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 |
| Ran 1-mile warm-up, 3 miles firm (6:46,6:47,6:38) and then jogged back home slowly- 7 miles total.
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| Brooks Launch (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| 1.25 warm-up, 3-mile tempo (7:47,7:35,7:07)...stretched and started another 3-mile tempo (7:33,7:20,7:03) and then jogged the final 1.25 back to the Y- 8.5 miles total.
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| Mizuno Wave (blue) Miles: 8.50 |
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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 mile run w/my wife.
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| Mizuno Wave (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles run in a new pair of shoes- first 6.5 @ 8:15 pace and last 6.5 @ 9:30 pace.
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| Brooks Pureflow Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warm-up and then really pushed for 2 miles (6:15,6:18) and jogged the final 4 miles for 7 miles total. Felt really good for have just having done 13 yesterday. Tentative plan- avg. 50 miles in Nov., 60 miles in Dec., 70 miles in Jan, and go for a Feb. marathon- it will have been over 2 1/2 years. I think I'm starting to get the itch. Now just hoping by legs respond.
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| Brooks Pureflow Black 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 easy miles.
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| Mizuno Wave (blue) Miles: 6.00 |
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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 easy miles.
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| Mizuno Wave (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Ran 1.25 warm-up, firm for 4 miles (7:35,7:33,7:33,7:14); stopped to stretch and then did another 4 miels (7:23,7:14,7:02,6:45), and then jogged the last 1.25 for 10.5 total.
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| Brooks Pureflow Black Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles w/my 15-year-old, 5 of them @ 7:48 pace.
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| Brooks Pureflow Black Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.00 | 48.25 | 11.00 | 0.50 | 175.75 |
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| Brooks Launch (blue) Miles: 63.75 | Mizuno Wave (blue) Miles: 68.00 | Barefoot Miles: 1.00 | Brooks Pureflow Black Miles: 43.00 |
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