| 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 | | 117.95 | 1.75 | 0.00 | 19.25 | 138.95 |
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| Tangent 3 (3) Miles: 71.85 | Progrid Rides (2) Miles: 33.00 | Tangent 3 (4) Miles: 27.00 |
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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 |
| Ran 7-mile LRR course at a nice slow, even pace in 59:34 (8:31 pace). Was trying to take 2 full weeks off, but just had too much of an itch. Ended up with 5 complete days off from running. Left calf was a little bit sore and right achilles still hurts (but no longer have to limp). Will run shorter and slower until pain has completely subsided. Felt good to get out. |
| Tangent 3 (3) Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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TM workout: .5 warm-up, 5 miles at 8:15 pace, and .5 cooldown for 6 total. Achilles less painful, but still being very cautious.
PM: Another 6 on the TM, 5 of them at 8 minute pace. Felt better than this morning. |
| Progrid Rides (2) Miles: 12.00 |
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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 at 7:45 pace on TM. |
| Progrid Rides (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles on TM |
| Tangent 3 (4) Miles: 3.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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5 miles TM: This road to recovery is not fun. Energy level has returned. Healthy achilles not quite there yet. Patience.
PM: 5 more miles...staying cautious in pace and positive in attitude. |
| Tangent 3 (3) Miles: 5.00 | Progrid Rides (2) Miles: 5.00 |
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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 |
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5 slowly on the TM.
PM: 5 more at 9min pace. |
| Tangent 3 (3) Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lifted weights at the gym + 3 miles on TM. Happy to see I've gotten my weight "in check" during my down time of running. It would be awesome if I actually lost weight while recovering. |
| Progrid Rides (2) Miles: 3.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 1.00 | 5.35 |
| Ran TM @ 9min pace with 4x400 @ 6min pace. |
| Tangent 3 (3) Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| This is the first day in which I felt I was turning a corner with the achilles. I've not been pushing it, but have been throwing in a tad bit of "speed" to test things out. Did 6 miles on the TM, including 4 x 800 @ 6min pace. Staying inside, keeping patient, and remaining positive! |
| Tangent 3 (4) Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.00 | 6.50 |
| 6.5 on TM, including 2 x 1200 @ 6 min pace + 400 @ 6min pace to finish. Also, did 5 sets of squats on free weights. |
| Tangent 3 (4) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| 7 miles on the TM, including 2x1 mile @ 6min pace + completed run w/final 800 @ 6min pace. |
| Tangent 3 (3) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 on TM + 20 min. weights. |
| Tangent 3 (4) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.50 | 6.50 |
| Afternoon: 6.5 on TM, including 2x2000 @ 6min pace. |
| Tangent 3 (3) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
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TM- 3 miles progressive warm-up (9min up to 6:30min/pace) and then held 6 min/pace for 1.5 miles, followed by .5 mile "cooldown". |
| Tangent 3 (3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.75 | 5.50 |
| 5.5 miles on the TM, including .75 @ 6 min pace. |
| Tangent 3 (3) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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4 miles @ gym + leg workout...
4 miles@ home on TM: 1 mile warmup, 2miles @ 6min pace, 1 mile cooldown. |
| Tangent 3 (3) Miles: 4.00 | Progrid Rides (2) Miles: 4.00 |
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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 TM miles at the gym + 20 weights + 20 min bike. |
| Progrid Rides (2) Miles: 4.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 0.00 | 3.75 | 11.00 |
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TM at the gym: 2 mile warm-up, 6x800 @ 6min/pace (.25 jog between), and "cooldown" at the end...6.5 miles total.
TM at home: Progressively worked up to 6min pace and then 3x 400 @6 min pace; 1 mile "cooldown" for 4.5 miles total. |
| Tangent 3 (3) Miles: 4.50 | Tangent 3 (4) Miles: 6.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.75 | 0.00 | 1.25 | 4.00 |
| 4 miles on TM, including 1.25 @ 6min pace. |
| Tangent 3 (3) Miles: 4.00 |
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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 |
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Great Christmas morning with family! The kids got a Wii (just as fun for me). My wife got me a Garmin 305 and I was able to venture outside for the first time since November. Went 8 miles @ 7:54 pace. Still have a lot of figuring out to do. Am not sure my pace for each mile- maybe hit "lap" at the end of each mile? Did the "Beach Road" route. |
| Tangent 3 (3) Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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Rough one today. Started well. Laced up a new pair of Nike's and headed out. The garmin was doing ok for the first 3-4 miles (lap 1- 7:10, lap 2- 7:16, lap 3- 8min, etc). Somewhere around mile 5 the garmin would begin beeping every 500 yards or so, so the pace/time/distance was working, but the lap thing was way out of control (need to read instructions better). Around mile 3 the rain began (maybe affect garmin?). It was mid-30's and raining (not snowing). Then around mile 6 my right knee began to lock. No excruciating pain or anything, it just wouldn't really work any more. I gave it a mile or so of run/walking, but every downhill segment, no matter how big or small, would cause it to lock-up- maybe it was a month of not running outside? a month without any hills? 3hrs of tennis with kids on the wii? yesterday's run catching up with me? the rain/cold? the new shoes? I don't know. I can climb the stairs easily...it's coming back down them that makes them lock now at home.
Oh well, I'll just keep taking things a day at a time...at least the achilles situation seems to be clearing up. If I battle much longer, I may take time off just to regain my sanity. Oh yeah, I'm also finished with back-to-back marathons. I should have known better by watching the patterns of people on this blog. Live and learn. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 117.95 | 1.75 | 0.00 | 19.25 | 138.95 |
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| Tangent 3 (3) Miles: 71.85 | Progrid Rides (2) Miles: 33.00 | Tangent 3 (4) Miles: 27.00 |
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