| 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
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.78 | 35.57 | 12.10 | 0.00 | 196.45 |
|
| Brooks Launch (blue) Miles: 7.00 | Dcracer/red Miles: 11.60 | Brooks Pureflow Black Miles: 177.85 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles very slowly.
|
| Brooks Launch (blue) Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Broke in a new pair of race shoes- 7 miles total.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up and then decided to run 3 miles firm. It took longer than expected in mile one to get the legs moving- I was at a 7:01 pace at .27 miles and then really tried to pick it up. Completed mile 1 in 6:34. Tried to maintain the leg turnover without killing myself in mile 2 and was able to manage a 6:27. Began mile three on an uphill slant and really began to pump the legs. I was surprised at my remaining energy level, so just kept it firm as long as possible to close mile 3 in 6:16. Really satisfied with the effort. Ran another 3 miles home for a total of 7 miles.
|
| Brooks Pureflow Black Miles: 7.00 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 10.00 | 0.00 | 0.00 | 12.50 |
| Ran 1.25 warm-up and then headed out toward the point. Did 5-miles (7:49,7:48,7:50;7:49;7:47) and then stopped to stretch. Ran back (tired legs) with strong conviction to keep the legs churning and did another 5-miles firm (7:57,7:53,7:47,7:34,6:59). A little deceptive because I stopped a streetlights a couple times and stretched, yet still felt good about the effort. Jogged the last 1.25 for 12.5 total.
|
| Brooks Pureflow Black Miles: 12.50 |
| |
| | 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 w/my 2 high schoolers.
|
| Brooks Pureflow Black Miles: 7.00 |
| |
| | 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 slow miles.
|
| Brooks Pureflow Black Miles: 8.00 |
| |
| | Add Comment |
| | Race: |
Pancakes for Pills 5k (3.1 Miles) 00:20:23, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.10 | 0.00 | 10.60 |
| Ran a local 5k. I'm certainly not in race shape, yet it was a good jump-start to my system. Started too fast- mile 1 in 6min. Paid for it throughout the rest of the race- mile 2 in 6:40 and saw a 6:57 pace part way through mile three. Still happy to get a strong run in and placed 8th overall, 1st in age division on a fairly challenging course.
Another 6 miles later in the day.
|
| Brooks Pureflow Black Miles: 6.00 | Dcracer/red Miles: 4.60 |
| |
| | 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 on the track @ 8:45 pace.
|
| Brooks Pureflow Black Miles: 8.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Ran on a track- 2 mile warm-up, 2 miles @6:51 pace, 1 mile jog, 1 mile @ 6:29, and 1 miles cooldown- 7 total.
|
| Brooks Pureflow Black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Staying near Boone, NC for study leave and did my run up and back down a mountain- 8 miles total.
|
| Brooks Pureflow Black Miles: 8.00 |
| |
| | 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 in the mountains...started very foggy, then the rain came, and soon it turned to light sleet and snow. Not great conditions, yet felt fairly good today.
|
| Brooks Pureflow Black Miles: 8.00 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Could have had a great workout today; legs feel great! However, I jogged 3 so that I can have a big workout w/2 of my girls tomorrow.
|
| Brooks Pureflow Black Miles: 3.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran up a mountain and back w/my two oldest- 10 miles total.
|
| Brooks Pureflow Black Miles: 10.00 |
| |
| | Add Comment |
| | 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 in the morning.
|
| Brooks Pureflow Black Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Raining out, so made the most of a TM workout. 3 miles warm-up, 3 miles @ 6:27 pace (breathy in high elevation), and 1 mile cooldown.
|
| Brooks Pureflow Black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 12 degrees out and slippery in the mts. Did TM for 6.5 miles.
|
| Brooks Pureflow Black Miles: 6.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles up in the mts...can't wait to get back home.
|
| Brooks Pureflow Black Miles: 7.75 |
| |
| | 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 easy miles on a TM.
|
| Brooks Pureflow Black Miles: 7.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 9.50 | 0.00 | 0.00 | 12.25 |
| Jogged 1-mile warm-up and then headed to the point for a 5-mile tempo (7:09,7:09,7:03,7:02,6:54)...jogged another quarter, stretched, and then attempted 5-mile tempo back (7:25,7:35,7:33,7:25, and 7:18 pace for .5)...conked out so jogged the rest of the way for 12.25 miles total.
|
| Brooks Pureflow Black Miles: 12.25 |
| |
| | 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 easy miles as a recovery run.
|
| Brooks Pureflow Black Miles: 6.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 6.00 | 0.00 | 0.00 | 8.25 |
| 1 mile warm-up and then 3 firm (7:13,7:19,7:11)...stretched and then 3 firm (7:08,7:06,6:59) and then jogged rest of the way- 8.25 total.
|
| Brooks Pureflow Black Miles: 8.25 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles on TM.
|
| Brooks Pureflow Black Miles: 2.00 |
| |
| | Add Comment |
| | Race: |
Deland 10 mile Turkey Trot (10.07 Miles) 01:09:13, Place overall: 28, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.53 | 10.07 | 0.00 | 0.00 | 10.60 |
| Did a 10 mile Turkey Trot just hoping to be able to hang in for anything after 6-7 miles. Here are the splits...
Mile 1- 6:37
Mile 2- 6:50
Mile 3- 6:48
Mile 4- 6:59
Mile 5- 6:56
Mile 6- 6:57
Mile 7- 6:56
Mile 8- 6:53
Mile 9- 6:57
Mile 10- 6:54
Very pleased w/the outcome. Surprised to be able to keep sub-7 min. Great building block for preparing towards potential marathon...this run actually happened on Thursday.
|
| Brooks Pureflow Black Miles: 10.60 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile run...Wednesday's run actually happened on Thursday.
|
| Brooks Pureflow Black Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 sluggish miles w/my oldest 2.
|
| Brooks Pureflow Black Miles: 12.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.78 | 35.57 | 12.10 | 0.00 | 196.45 |
|
| Brooks Launch (blue) Miles: 7.00 | Dcracer/red Miles: 11.60 | Brooks Pureflow Black Miles: 177.85 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|