| 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 | | 164.10 | 22.00 | 25.75 | 9.30 | 221.15 |
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| Tangent 4 (blue) Miles: 74.85 | Tangent 4 (2) Miles: 30.50 | Wave Inspire 6 Miles: 51.20 | Saucony Rides (yellow) Miles: 65.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Pouring rain, so yet another TM workout. 3-mile warm-up, 24-minutes of every other minute being run in 5:56 (12-sets of 1-minute), and then cooldown for 8 miles total. |
| Tangent 4 (blue) Miles: 8.00 |
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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 easy miles on the TM + 15 minutes of weights. |
| Tangent 4 (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran 10 miles @ 7:25 pace and coasted home with an extra 1.5 mile cooldown. I was met by my 12 year old daughter who wanted to run, so I put on a dry shirt and switched shoes. We went together for 3 miles @ an 8:30 pace. Upon returning home, I decided to just go for 5.5 more since I had a free afternoon and I was that close to hitting 20. Just trotted the last 5.5 at about a 9min pace. |
| Wave Inspire 6 Miles: 9.50 | Saucony Rides (yellow) Miles: 11.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 2.00 | 10.00 |
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Did a TM workout at the gym. Started with 8 x 800 (.25 jog between sets)...
- 3:00 min
- 2:58 min
- 2:56 min
- 2:54 min
- 2:53 min
- 2:51 min
- 2:49 min
- 2:48 min
Still had a good amount of energy in the tank, but sweating profusely. Changed shirts and socks and ran 2 more miles (6:35, 6:31) before shutting it down for 10 miles total. Felt a little sluggish at first, but felt increasingly better as the workout progressed. |
| Tangent 4 (2) Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Ran on TM- 2 mile warm-up and then 6 miles @ 6:39 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 5.20 | 10.60 |
| Single digit temperatures, so yet another TM workout. Warmed up for 2 miles and then did 30 x 1-minute @ 5:45 pace w/a 1 minute jog between sets. 10.6 miles total. |
| Tangent 4 (blue) Miles: 10.60 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 22 degrees out- wore shorts, double shirt, head/hand gear, and felt ok. 9 miles in it really began to snow hard, so shut things down (slippery). Overall, kept a 7:40 pace for 10 miles + slowed down at the end when the road got slippery. |
| Saucony Rides (yellow) Miles: 11.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran w/Ed 12 miles through the hills at 8:30 pace. |
| Saucony Rides (yellow) Miles: 12.00 |
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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 |
| Back on the TM- 3 mile warm-up and the 2 x 2.5 miles @ 6min pace...8 miles total. |
| Tangent 4 (blue) Miles: 8.00 |
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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 |
| Ran on TM- 2 mile warm-up and then 6 miles @ 6:35 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 2.00 | 0.00 | 0.00 | 13.60 |
| 28 degrees out- put on tights for the first time and covered up with warm clothes. Ran the "Pie Hill" course, running 12.6 of the miles @ a 7:53 pace (2 mp miles)- 13.6 miles total. Felt good to be outside. |
| Wave Inspire 6 Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 2.10 | 8.00 |
| 8 miles on the TM, including 12 x 1min intervals @ 5:42 pace. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 miles w/16.5 @ a 7:52 pace (started outside and then did last 6 miles on a TM- getting dark). |
| Saucony Rides (yellow) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
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10 minutes on weights and then another TM workout:
- 2 mile warm-up-
- 10 x 800 @ 5:45 pace (.25 jog between sets)
- 9.5 miles total |
| Tangent 4 (2) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 6.00 | 0.00 | 0.00 | 8.25 |
| 15 minutes of weights and then TM workout: 1 mile "warm-up" and then 3 x 2 miles @ 6:31 pace (.25 between) and then "cooldown" for 8.25 miles total. |
| Tangent 4 (blue) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Bundled up and ran 9.6 miles @ about a 9:15 pace. I think I just surpassed my mileage from last year. Definitely feel stronger going into 2011. |
| Wave Inspire 6 Miles: 9.60 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 1.90 | 0.00 | 7.00 |
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15-minutes w/weights and then TM workout: 2 mile warm-up, 10 x 1 min @ 5:39 pace (every other minute) and then 2 mile cooldown for 7 miles total. |
| Tangent 4 (2) Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Cold and very windy...wrapped myself up in "body suit" and did the "Pie Hill" course (very hilly) at a nice, easy 9min pace- 13.5 miles total. Merry Christmas to all! |
| Wave Inspire 6 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran 10 miles slowly, 5 of them with my wife. |
| Wave Inspire 6 Miles: 5.00 | Saucony Rides (yellow) Miles: 5.10 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Two feet of snow + 40 mph winds, so back to the gym. 20 minutes weights, 2-mile warm-up, and then 2 x 3miles @ 6min pace. Achilles a tad sore at the end, so quickly shut it down. I'll need to be careful the next week or 2 so as not to re-kindle an old injury. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did 8 miles on the TM: 1.5 mile warm-up, 6 @ 7:30 pace, and then .5 cooldown. |
| Saucony Rides (yellow) Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 3.85 | 0.00 | 8.00 |
| TM workout: 2 miles warm-up and then 40 minutes w/5:30 pace every other minute (20min total @ 5:30 pace)- 8 miles altogether. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.10 | 22.00 | 25.75 | 9.30 | 221.15 |
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| Tangent 4 (blue) Miles: 74.85 | Tangent 4 (2) Miles: 30.50 | Wave Inspire 6 Miles: 51.20 | Saucony Rides (yellow) Miles: 65.60 |
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