| 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 | | 101.70 | 19.50 | 60.10 | 1.00 | 182.30 |
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| Brooks Launch (orange) Miles: 57.35 | Brooks Launch 2 (orange) Miles: 107.45 | Riders Red/yellow Miles: 9.25 | Asics Dc-racer Miles: 8.25 |
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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 |
| Quick run on TM at the gym: 3 mile warm-up and then 3 miles more firm (6:27,6:27,6:00). Taking my wife to Cirque Du Soleil for a belated birthday celebration. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 5.50 | 0.00 | 0.00 | 14.00 |
| Jogged 2.5 miles warm-up and then did 5.5 miles of the Goshen Turkey Trot through steep hills (6:46 pace). Didn't have it in me to finish the full 10k (last section is steep uphill). Stretched and then jogged 6 more miles back home- 14 miles total. |
| Brooks Launch 2 (orange) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.00 | 0.00 | 9.25 |
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Lifted weights at the gym for 20min and did TM: 3-mile warm-up and then 3 miles @ 6:27 pace.
Ran 3.25 more miles w/my oldest daughter @ about 8:20 pace. |
| Riders Red/yellow Miles: 3.25 | Brooks Launch (orange) Miles: 6.00 |
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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 on the basement TM...hope to get another quick one in after meetings tonight. |
| Brooks Launch 2 (orange) Miles: 5.00 |
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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 |
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Had time for real quick workout- ran 3-mile warm-up, 3 @ 6:27 pace, and then 2 cooldown on TM. |
| Brooks Launch (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| No time to run yesterday. Made it to the gym today, but only time for quick run. Did 3-mile warm-up and then 3 @ 6:27 pace...quick water break and then 2 more @ 6:27 pace- 8 miles total. |
| Brooks Launch (orange) Miles: 8.00 |
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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 |
| Felt really good today, but still wet and windy out, so once again did a TM workout- 3 mile warm-up and then 3 miles @ 5:49 pace. 15 minute leg-workout with weights at the end. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 5.50 | 0.00 | 14.50 |
| Jogged to Goshen and ran first 5.5 miles of the Turkey Trot course (6:41 pace) and then ran back home- 14.5 miles total. |
| Brooks Launch 2 (orange) Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| Went to the gym and did another TM workout: 3 miles warm-up and then a 5k in 17:49...I'm not sure, but that may be my Treadmill pr. For me, it usually translates 15-20 seconds slower on the road, so it's still pretty booking it for me. |
| Brooks Launch (orange) Miles: 6.10 |
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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 on basement TM: 3 mile warm-up and then three hard miles (5:56,5:52,5:49)- 6 total. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 1.00 | 6.20 |
| Ran w/2 of my daughters to the track and did 4 x 400 (82,78,77,72) then ran back home- 6.2 miles total. |
| Brooks Launch 2 (orange) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Gym TM: 4 miles slow and finished by doing last two @ 6:27 pace- 6 total. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 5.50 | 0.00 | 14.75 |
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Went out to Goshen to once again run through the Turkey Trot course. Did 3-mile warm-up and then 5.5 firm miles (6:22,6:16,6:30,6:32,7:07, + 1/2 mile @ about 6:40ish pace). Finished the course and then jogged home- 14.75 miles total. Keeping the weekly miles low for a while and hope to edge my way back to 70mile weekly slowly (late Jan/early Feb). I have no Spring marathon on the calendar, so feel it might be good to stay low kep for a bit. |
| Brooks Launch 2 (orange) Miles: 14.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 6.25 | 0.00 | 9.00 |
| Solid workout on the basement TM: 3 mile progressive warm-up, stopped/stretched, and then ran firm 6 miles (6:27,6:27,6:22,6:22,6:18,6min)- felt great at the end. I'm going to run very lightly the next 2 days and then give a solid effort for the Turkey Trot 10k on a very tough course. |
| Brooks Launch 2 (orange) Miles: 9.00 |
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| | Comments(2) |
| | 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 on the basement TM @ 7:47 pace. |
| Riders Red/yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Ran 3.25 miles nice and easy with my wife (9ish pace) and then did 20 minutes of upper-body work at the gym. |
| Brooks Launch (orange) Miles: 3.25 |
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| | Race: |
Goshen Turkey Trot (6.2 Miles) 00:41:29, Place overall: 24, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.25 | 0.00 | 8.25 |
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Ran the local Turkey Trot in Goshen today. Did a 2-mile warm-up and then got near the front of the line for the start. There were about 680 runners and the weather was perfect- low 40's, no wind, and full sunshine. The gun sounded and we were off...
Mile 1: Hilly, yet a steep downcline in the middle (6:15)
Mile 2: Flat for the first half, steep downhill and then steep uphill (6:18)
Mile 3: Half mile uphill (steep) and then half mile down (6:41)- legs are definitely starting to feel it.
Mile 4: 3/4 gradual uphill and then slight downhill before going back up into a trail (7:10)- actually stopped to drink 2 cups of water and seriously considered shifting into a slow jog.
Mile 5: 1/3 mile uphill on a trail, reached the road and did a short dash downhill, and then just steady back up (7:17).
Mile 6: Gradual downhill for 2/3 of a mile and then the sharp uphill...basically running part of mile 1 backwards- passed a few on the uphill, including the first place woman (6:56)
.25: I had enough in the tank to run this part fairly fast...not sure my pace, but most of it was between 6 and 6:20.
Finish: 41:29...my pr on this course is 40:46, but that's off 70mile weeks, I've been running 40 miles/per week, so felt satisfied with this. Came in 24th overall and 3rd in my age division. Well enough to bring home a free pie for Thanksgiving. Happy Thanksgiving to all bloggers! |
| Asics Dc-racer Miles: 8.25 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Ran 3 miles on TM + a few intervals @ 6 min pace (400,800,400)- 4 miles total. Also, did leg workout w/squats. |
| Brooks Launch (orange) Miles: 4.00 |
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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 |
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Got outdoors. Started in the mid-40's and was snowing by the end of my run. Did first 7 miles @ 7:10 pace, veered into the woods for 2 miles, and finished with a slow mile- 10 miles total. |
| Brooks Launch 2 (orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.50 | 0.00 | 9.00 |
| Basement TM: 3-mile progressive warm-up, working down to 6:27 pace and then 6 firm miles (6:27,6:27,6:22,6:22,6:18,6min)- 9 miles total and sweaty mess at the end. |
| Brooks Launch 2 (orange) Miles: 9.00 |
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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 |
| Worked out at the gym + TM: 3mile warm-up and the 3 miles @ 6min pace- 6 total. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 1.00 | 0.00 | 8.00 |
| Basement TM: 7 mp miles (7:30,7:24,7:18,7:13,7:08,7:03,6:56) and closed out mile 8 w/6min mile. |
| Brooks Launch 2 (orange) Miles: 8.00 |
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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 |
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4 easy miles on the TM.
5 more miles on the basement TM. |
| Brooks Launch (orange) Miles: 4.00 | Brooks Launch 2 (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.70 | 19.50 | 60.10 | 1.00 | 182.30 |
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| Brooks Launch (orange) Miles: 57.35 | Brooks Launch 2 (orange) Miles: 107.45 | Riders Red/yellow Miles: 9.25 | Asics Dc-racer Miles: 8.25 |
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