| 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 | | 116.25 | 29.00 | 16.85 | 0.00 | 162.10 |
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| Brooks Launch/black Miles: 51.50 | New Balance (blue) Miles: 52.95 | Dc-racers (blue) Miles: 17.10 | Mizuno Wave Inspire 9 (red) Miles: 35.25 | Asics Dc-racer Miles: 5.30 |
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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 |
| 2 mile warm-up and then 4 @7:30 pace.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Long and slow...went through a hilly course for 12.75 miles. Stopped at mile 8 to stretch since I haven't gone over 10 miles for some time now. Sore at the end, but happen to get in a little distance.
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| New Balance (blue) Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| Ran 1.5 warm-up and then ran Jingle Bell 5k course in 20:02 (my daughters did 21:48 and 23:11). Jogged back home for just over 6 miles total.
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| Dc-racers (blue) Miles: 6.10 |
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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 |
| 4 miles on gym TM + weights.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 3 mile warm-up and then 3 miles @ 6:27 pace on gym TM.
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| Brooks Launch/black Miles: 6.00 |
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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 |
| mid-20's went 6 miles- 2 @ 9min pace, 2 @ 8:30 (uphill), and then closed with 2 @ just under 8min pace.
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| New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 6 TM miles @ gym, the last 4 @ 6:27 pace.
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| Dc-racers (blue) Miles: 6.00 |
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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 gym TM.
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| Brooks Launch/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 |
| Crawled 6 miles through icy roads.
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| New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:30 pace on the TM.
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| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Weights + 6.5 miles on the TM, the last 3 @ 6:27 pace.
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| Brooks Launch/black Miles: 6.50 |
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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 |
| Five easy miles w/my daughters out in the snow- 44minutes.
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| New Balance (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 7:30 pace on gym TM.
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| Mizuno Wave Inspire 9 (red) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.75 | 0.00 | 4.00 |
| 4 miles on gym TM, the last .75 @ 6:27 pace.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Ran 5 miles @ 7:49 pace and then another 1.25 uphill to finish things off- 6.25 total (ran w/2 daughters).
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| Mizuno Wave Inspire 9 (red) Miles: 6.25 |
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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 on gym TM + 20 min on high stairs + 20 minutes weights.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 1.00 | 0.00 | 0.00 | 7.70 |
| Ran 7.7 miles in just under 8min pace w/my 2 oldest. Finished the last mile in just under 7:30 pace.
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| New Balance (blue) Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 4.00 | 0.00 | 0.00 | 5.30 |
| Ran 2 x 2 miles w/quarter jog in between- 6:55 pace and then 6:45 pace- jogged the last mile for 5.3 total.
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| Asics Dc-racer Miles: 5.30 |
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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 easy miles on the TM @ the gym.
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| Brooks Launch/black Miles: 5.00 |
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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 |
| 9 miles @ 9min pace out in the windy cold.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
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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 @ just over an 8min pace w/my 2 oldest.
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| New Balance (blue) Miles: 6.00 |
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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.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM, 4.5 of them @ 7:30 pace.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 3.00 | 0.00 | 5.00 |
| 2 mile warm-up + 3 @ 6:27 pace- gym TM.
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| Dc-racers (blue) Miles: 5.00 |
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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 w/my oldest in the cold.
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| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles in the snow @ just under 8min pace.
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| New Balance (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.25 | 29.00 | 16.85 | 0.00 | 162.10 |
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| Brooks Launch/black Miles: 51.50 | New Balance (blue) Miles: 52.95 | Dc-racers (blue) Miles: 17.10 | Mizuno Wave Inspire 9 (red) Miles: 35.25 | Asics Dc-racer Miles: 5.30 |
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