| 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 | | 143.75 | 37.50 | 12.25 | 0.00 | 193.50 |
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| New Balance Miles: 94.50 | Pure Cadence Miles: 19.00 | Pureflow 6 (black) Miles: 62.00 | Saucany Kinvara (blue) Miles: 15.00 | Launch 2 Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 miles in 20:56, .5 jog, two 1-mile repeats (7:09,6:38), .5 mile slowly to finish- 7 total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 5.25 | 0.00 | 10.00 |
| AM- 4 miles, including 3 x 800.
PM- 6 miles, including 5 x 1200.
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| Pure Cadence Miles: 4.00 | New Balance Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
| 10 miles, including 2.5 @ mp.
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| Pureflow 6 (black) Miles: 10.00 |
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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 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 9 miles easy and then picked it up for the final mile.
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| Pureflow 6 (black) Miles: 10.00 |
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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 in 21:30 and then 3 x 1 mile @ 7:10 pace- 8 miles total.
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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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| Saucany Kinvara (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Slogged out 11 miles- hot (88) and humid!
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| Pureflow 6 (black) Miles: 11.00 |
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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 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm-up, then 3 in 21:11, jogged another mile, then 2 in 13:54, jogged a quarter and then two 1-mile repeats (7:16/uphill, 6:57)- 10 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 14-miler. I haven't done much distance for a few years, so have been trying to stretch myself over the past couple of weeks in hopes of running a marathon in January. Saw 2 deer today + stepped in an ant hill while stretching- led to welts all over my right ankle, foot, and calf. Might push a couple extra miles in the evening. Hoping to shift to 50 mile weeks and press towards 60 mile weeks mid-November.
5 more in the evening.
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| Saucany Kinvara (blue) Miles: 5.00 | Pureflow 6 (black) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 11 + 3 miles slow. |
| Launch 2 Black Miles: 3.00 | Pureflow 6 (black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 1.00 | 0.00 | 10.00 |
| Ran 10 miles, every other at mp or faster (7:09,7:15,7:07,7:06, 6:39).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles w/my 12-year-old daughter.
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| Saucany Kinvara (blue) Miles: 4.00 |
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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 |
| Ran 6 miles w/my wife. Achilles were acting up. I'll need to be careful.
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| Pureflow 6 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 1 mile warm-up. 8 miles @ 7:24 pace, broken up 3, 2, 2, 1. Jogged the last 3 back slowly for 12 total. Achilles were sensitive in the first 3 miles, calmed down part way through, and I was just overall sore in the final couple miles.
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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 easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Slogged 16 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 1.00 | 0.00 | 11.00 |
| Eight 1-mile repeats, averaging 7:15 pace and a 9th repeat in 6:35 (partly downhill). 11 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 143.75 | 37.50 | 12.25 | 0.00 | 193.50 |
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| New Balance Miles: 94.50 | Pure Cadence Miles: 19.00 | Pureflow 6 (black) Miles: 62.00 | Saucany Kinvara (blue) Miles: 15.00 | Launch 2 Black Miles: 3.00 |
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