| 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 | | 148.80 | 42.00 | 28.10 | 0.00 | 218.90 |
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| Brooks Launch (2) Miles: 86.15 | Asics Dc-racer Miles: 31.75 | Brooks Launch Miles: 75.50 | Saucony ProdGrid Kinvara Miles: 17.00 |
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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 |
| Ran 8-miles at just under 9-min pace deep in the hills of Goshen. |
| Brooks Launch (2) Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 30-minutes of weights @ gym + 4 miles on TM w/5 20 second strides @ 5:30 pace. Debating whether or not to run a 5k tomorrow- I hate 5k's!! |
| Brooks Launch (2) Miles: 4.00 |
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| | Race: |
Jingle Bell 5k (3.1 Miles) 00:19:05, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 3.10 | 0.00 | 5.75 |
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Entered a local 5k with just over 300 runners. Didn't feel great, yet the weather was perfect- low 40's, sunshine, and no wind. It's a certified course with about 1/3 of in running through trails. Got in a bit of a warm-up and then lined up with other runners...
Mile 1: 5:49 (a bit fast, yet surprising comfortable- steep hill halfway in, yet steep decent as well)
Mile 2: 6:10 (kept a 6min pace until we hit the trail 2/3 into this mile)
Mile 3: 6:30 (a little dissappointed w/this mile, kept about a 6:40 pace on the trail and then had trouble getting back to 6min pace once back on the road...last half of the mile was keeping it closer to 6:15-20 pace)
Final stretch: the last portion of mile 3 and the final .1 was a steady uphill and at about 200 yard out I noticed the clock was still in the 18mins- tried to kick it, but too late to break 19min.
Overall time: 19:05
Although I was a little disappointed not to break 19 (definitely had it in me), I still pr'd for a 5k on a very honest course. Ended up winning my age division (received a bottle of home grown syrup) and pleasantly surprised to be announced as the 1st place Litchfield finisher (received a $50 certificate for a local Christmas Tree business). My wife won a costume prize, my 13-year-old daughter pr'd with a 24 min run, and my 12-year-old finished 2nd in her age division. Overall, a great day for the family! |
| Asics Dc-racer Miles: 5.75 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles w/my wife at just over a 9min pace. |
| Brooks Launch Miles: 7.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Felt pretty good today. Began by running 9.5 miles through fairly steep hills @ a 7:40 pace and then veered into the wood for 3 miles of trails before a 1-mile cooldown- ran 13.3 miles total. |
| Brooks Launch (2) Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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Ran on TM- 2 warm-up miles and then 3 at a firm pace (6:15,6:15,6:10). |
| Saucony ProdGrid Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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45 minutes with weights- actually have regained enough strength to bench 225 three times (probably not good that I've gained 5lbs since Thanksgiving). Then jogged 5 on TM @ 8:40 pace.
Ran 8.1 miles w/my wife @ around 9:20 pace. |
| Brooks Launch Miles: 5.00 | Brooks Launch (2) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Ran 4.75 miles with my wife and daughter...my daughter and I picked it up to a 7:10 pace for the last 1/2 miles- she's really improving! |
| Brooks Launch Miles: 4.75 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
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Ran 2 miles warm-up and then 9 miles @ 6:44 pace through some fairly decent hills- 1st 3 were downhill (kept 6:22 pace), next three were steep uphill (6:50,7:07,6:52)- I cheated by stopping 2x for 1 minute to catch my breath and my legs were definitely starting to burn, the last stretch of my run was more downhill than up, yet I could quite regain my legs (7:02,6:51,6:49), and finished off by jogging the last 2 home- 13 miles total.
I'm easing my way back into 70mile weeks, hoping to be in stride by the 1st of January. May pick it up into the low 60's for the next couple of weeks and throw in a road race somewhere. |
| Asics Dc-racer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles with my wife...starting to feel like winter! |
| Brooks Launch (2) Miles: 7.25 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the TM @ 8:27 pace. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Did 2-mile warm-up and then 6 miles on TM @ a firm pace (6:27,6:27,6:22,6:22,6:18,6:18). Followed up with 20mins with weights. |
| Saucony ProdGrid Kinvara 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 |
| Ran 6 miles- 4 w/my daughter @ 8:30 pace and then 2 on my own, slowly. |
| Brooks Launch 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 |
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4 slow miles on TM @ gym + 20min weights.
Ran another three w/my oldest daughter (8:35,8:10,7:24). |
| Saucony ProdGrid Kinvara Miles: 4.00 | Brooks Launch (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles w/my wife @ just over a 9min pace. |
| Brooks Launch (2) Miles: 9.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 6.00 | 0.00 | 13.00 |
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I keep forgetting how challenging it is to stay consistent in the winter months. It is nearly impossible to find a safe place in my area for jogging in the dark (poorly lit, just enough traffic and lack of sidewalks/shoulder on the roads), so I have to be creative to find a window of daylight in my schedule (can't just get up early or go after work). Anyway, got up early and noticed there was too little daylight and too much traffic. Ran a strong TM workout in the basement- 2 miles warm-up and then 6 miles as threshold pace (6:27,6:22,6:18,6:15,6:10,6:00). Felt as though I made the best of it for today!
Ran 5 more on the TM this evening @ mp: 7:03,6:58,6:53,6:48,6:44. |
| Asics Dc-racer Miles: 8.00 | Brooks Launch Miles: 5.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 30-min weights + 5 miles @ 8:27 on TM. |
| Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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Couldn't get out before dark, so yet another workout on the TM. 2 mile warm-up, 4-miles @ mp (6:53,6:48,6:45,6:39) and then 1 mile cooldown. |
| Brooks Launch (2) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Finally got outdoors and decided to keep a slow mp. It was fairly hilly, yet I was able to keep a 7:24 pace for 8 miles and then jogged the final two slowly. The splits look a little off, but it's due to the rolling hills- I made sure not to go any slower than 7:50 pace and no faster than 6:50 pace- 7:40,7:23,7:39,7:11,7:37,7:03,7:30,7:07- miles 8 and 9 were on trails and then I slowly trotted in for mile 10. Presently, I don't think I can run much further than a half marathon- need to start working in a weekly long run. |
| Brooks Launch (2) Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles with my wife and daughter- this is the furthest my 13-year-old has ever run...she was just fine at the end! |
| Brooks Launch Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Did a TM run at the gym...since it was a bit warm and I was doing a threshold run, my area was quite a mess. In fact, a young woman paused for 20 seconds at the machine next to me probably trying to figure out if she wanted to risk a rain storm, and when I looked down towards her (on mile 7 of my run) she gave a look like "you are disgusting"- can't blame her because I was. 2 mile warm-up and then 6 @ tp (6:27,6:22,6:18,6:15,6:10,6:00). Did 20min weights after changing clothes. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
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Went to church, ate brunch, opened presents and then I ventured out while the wife was sleeping. Did first 4 miles @ mp (7:00,7:09,7:20,7:05) jogged a mile and then decided to try to pick up the pace a bit, so did so for 2 miles (6:33,6:41) and then jogged into Whites Woods to do a bit on the trails before making it home- ran 10miles total.
Merry Christmas! |
| Brooks Launch (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Ran 4 miles @ mp (7:04,6:48,7:28,6:44), jogged .5, moved into a 2nd mp tempo (7:25,6:39,7:22,6:41), and then finished w/2 slow miles- 10.5 miles total. Starting to feel a groove for the first time in over a year. |
| Brooks Launch Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Had a nice string of running going, but in devoting the past couple of days to family couldn't get to the "mill" until 10pm tonight. Did 3 sets of Threshold pace built in- 1 mile @ 6:27, .5 mile @ 6min pace, and then .5 miles @ 6:27 pace (.25 between sets). Legs were too sluggish to keep things up, so shut it down after 5 miles total. |
| Asics Dc-racer Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Did 30min weights at the gym + TM- 2 miles warm-up and then 4 @mp (7:03,6:57,6:53,6:48)- 6 total. |
| Brooks Launch (2) Miles: 6.00 |
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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 |
| Ran 9 miles slowly with my wife. Today is our 16th anniversary- headed out on a date! |
| Brooks Launch Miles: 9.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles- first 7 @ 8min pace and the veered onto trails. |
| Brooks Launch Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.80 | 42.00 | 28.10 | 0.00 | 218.90 |
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| Brooks Launch (2) Miles: 86.15 | Asics Dc-racer Miles: 31.75 | Brooks Launch Miles: 75.50 | Saucony ProdGrid Kinvara Miles: 17.00 |
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