| 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 | | 177.90 | 37.00 | 3.60 | 0.00 | 218.50 |
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| Pureflow 6 (black) Miles: 52.00 | Launch 2 Black Miles: 11.50 | Pure Cadence Miles: 7.00 | New Balance Miles: 72.00 | Saucany Kinvara (blue) Miles: 6.00 | Brooks Launch (spotted) Miles: 62.00 | Asics Racers (neon) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 3 of them @ 7:30 pace.
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| Pureflow 6 (black) 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 |
| 6 miles easy.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 7 + 6.5 miles slowly.
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| Launch 2 Black Miles: 6.50 | Pure Cadence Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 5 + 7 miles.
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| Launch 2 Black Miles: 5.00 | Pureflow 6 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| .5 warm-up, 6 miles @ 7:30 pace, .5 jog, 2 miles @ 7:28 pace, .5 miles, 2 miles @ 7:25 pace, .5 miles- 12 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 | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| 1 miles warm-up, 3 miles in 20:33...break, 2 miles in 14:18, and jogged the rest of the way back (rain/wind)- 8.5 miles total.
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| Pureflow 6 (black) Miles: 8.50 |
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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 miles slowly.
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| Pureflow 6 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Knocked down an 18-miler with my wife.
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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 slowly.
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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 | | 3.00 | 11.00 | 0.00 | 0.00 | 14.00 |
| 1 mile warm-up, 6 @ 7:20 pace, stopped to stretch, 3 @ 7:26 pace, stopped to stretch, 2 miles @ 7:24 pace (small break in the middle, so really 2 x 1-mile). Jogged the remaining 2 for 14 total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (7:21,7:24,7:00), and then jogged 3 home- 7 total.
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| Brooks Launch (spotted) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles easy.
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| Pureflow 6 (black) Miles: 6.50 |
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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 |
| 14 miles slow.
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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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| Brooks Launch (spotted) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 0.50 | 0.00 | 8.00 |
| 8 miles w/a couple sped up a bit.
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| Brooks Launch (spotted) Miles: 8.00 |
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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 easy.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles at a moderate pace.
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| | Race: |
Christian Mission Turkey Trot (3.1 Miles) 00:21:10, Place overall: 22, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
| Ran a 5k and although this is one of my slowest 5k's in years, I felt good in that I haven't run anything this hard since summer. I'll need to incorporate a little more speed work over the next month to improve my leg turnover. Ended up 3rd in the Masters Division and 22nd overall w/a 21:10. Fairly challenging course and happy to keep under a 7min pace.
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| Asics Racers (neon) Miles: 8.00 |
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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 easy.
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| Brooks Launch (spotted) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| Dropped a 20-miler. Ran the last 2 firm.
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| New Balance Miles: 7.00 | Brooks Launch (spotted) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
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| Brooks Launch (spotted) Miles: 8.00 |
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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 miles.
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| Brooks Launch (spotted) Miles: 8.00 |
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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 miles.
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| Brooks Launch (spotted) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.90 | 37.00 | 3.60 | 0.00 | 218.50 |
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| Pureflow 6 (black) Miles: 52.00 | Launch 2 Black Miles: 11.50 | Pure Cadence Miles: 7.00 | New Balance Miles: 72.00 | Saucany Kinvara (blue) Miles: 6.00 | Brooks Launch (spotted) Miles: 62.00 | Asics Racers (neon) Miles: 8.00 |
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