| Location: Richmond,VA, Member Since: Feb 18, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: From 10/2009 to 12/2010, I ran a marathon each month - completing 15 marathons, 1 50k, and 1 33 mile "endurance run" -- I had a great time, learned a lot, met a bunch of fantastic people and developed some mental toughness.
My PRs at various distances:
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5k: 22:57 (7/11/11 - Cul-de-Sac)
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10k: 45:25 (5/15/11 - Carytown)
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15k: 1:19:03 (1/27/08 - Frostbite)
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10mi: 1:25:31 (8/29/10 - Annapolis)
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20k: 1:36:49 (8/14/11 - Leesburg)
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Half: 1:44:18 (2/27/11 - Colonial)
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Marathon: 3:53:53 (12/5/10 - Las Vegas)
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50k: 5:14:59 (11/13/10 - Rosaryville, MD)
15 states (plus DC) done: DC, DE, FL, GA, KY, MD, MI, NC, NV, OH, PA, SC, TN, VA, WA, WV Short-Term Running Goals: 2013:
- 8/24: Cove Island Marathon - Stamford, CT
- 10/13: Atlantic City Marathon - Atlantic City, NJ
- 11/16: Richmond Marathon - Richmond, VA
- 12/14: Rocket City Marathon - Huntsville, AL
2014:
- 11/2: New York marathon (deferred)
Long-Term Running Goals:
- 50 States (15 + DC done)
- Pikes Peak
- Comrades
I'm not sure if this belongs in a Running Goals section, but I'd like to do a triathlon. I'm not much of a swimmer, so this will be a quite a stretch for me. Personal: I am married with two boys ages 13 and 14. They are very supportive of my running, allowing me plenty of time for training and out of town races. We like to travel and camp. I'm the only runner in the family, the boys are still looking for the sport that interests them the most.
I grew up in Maryland but now live just outside of Richmond, Virginia. I ran a few 10k races in the early 1990s (when I was in my 20s). In 2006, a friend talked me into training for a half marathon. I finished that half then continued training to run my first marathon the same year I turned 40.
My favorite marathon was the Grand Island Trail marathon off the coast of Michigan's upper penninsula. It's a beautiful course that demands a lot from runners. We travelled to the race, then spent the next two weeks on vacation in Michigan - what's not to love? Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 113.84 | 29.41 | 143.25 |
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| Nike Pegasus 27 Miles: 144.25 |
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| | Slow miles | Fast miles | Total Distance | | 10.70 | 0.00 | 10.70 |
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My first run with the SMarT group.
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| Nike Pegasus 27 Miles: 10.70 |
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| | Slow miles | Fast miles | Total Distance | | 3.05 | 2.00 | 5.05 |
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| Nike Pegasus 27 Miles: 5.05 |
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| | Slow miles | Fast miles | Total Distance | | 4.60 | 0.00 | 4.60 |
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| Nike Pegasus 27 Miles: 4.60 |
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| | Slow miles | Fast miles | Total Distance | | 11.30 | 0.00 | 11.30 |
| From Bryan Park, we ran past Monroe Park and the Jefferson, then back up Chamberlyne and Brook Rd. It was the first time I've been on Chamberlyne since the Richmond Marathon in 2007. They changed the course in 2008 so the runners avoid that area - which is great to me. I didn't run in 2008, so when I ran in 2009, I was very happily surprised as we got back into downtown without the dreaded are with no crowd support and unhappy people. Today's run was a bit faster than I had planned. My slower teammates didn't show up, so I ran closer to 8 min pace than 9. I also forgot my Garmin, so I had to get data from someone else. I spent most of the run with Heather, Mike, and Kristen Balla -- I think the slowest of the three has a 3:05 PR ... so there you go. |
| Nike Pegasus 27 Miles: 11.30 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.59 | 5.59 |
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Great run / great weather. Temp 70F with low humidity.
After 4 1/2 hrs of sleep, I didn't have particularly high expectations, but wanted to avoid skipping another day. Barbara returned last night, early enough that I could have gone for an evening run, but I wanted to switch to a morning cadence, so I talked myself out of that idea.
Felt good throughout. Since Mike told me to work on mid-foot strikes heading uphill, I focused on that. I find I'm leaning forward more to get the foot strike right which makes me run faster - it might be too fast for easy runs, so I may need to concentrate on foot strike and constant leg turnover ... that might be too much for my simple mind.
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| Nike Pegasus 27 Miles: 5.59 |
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| | Slow miles | Fast miles | Total Distance | | 0.60 | 6.32 | 6.92 |
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I procrastinated my hill workout so much that I just ran from home. I
got inspired to use the long hill in Gayton Station with a plan to run 6
repeats. During the third repeat, I was feeling the impact of a 1/4
mile hill. I only made it through five, and was not feeling great at the
end. I switched to an easy run over to Broad Street for about 1/2 mile,
then felt better and decided to run the hilly section to the west. I
picked up the pace on the hills and turned in a pretty good (hard but
not exhausting) workout. AP: 7:59 - Garmin Hill Length: 0.30 to 0.34 mi
AP #1: 7:53.5
AP #2: 7:30.0
AP #3: 7:36.7
AP #4: 7:41.3
AP #5: 7:57.4
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| Nike Pegasus 27 Miles: 6.92 |
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| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
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Gorgeous weather - 80F sunny and low humidity. Good run, a few creaks and aches. Minor left toe pain, minor left IT band pain on knee, minor right outside of knee pain. Counted steps - 164 / min at an easy pace.
Overall, a fast easy day at 8:39 AP -- target 8:45. Garmin
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| Nike Pegasus 27 Miles: 5.80 |
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| | Slow miles | Fast miles | Total Distance | | 12.20 | 0.00 | 12.20 |
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Ran with the SMarT group again but without anyone at my pace. I also ran with my Timex GPS and forgot how to start it ... so every time I looked at the watch, it said we were close to 8 min /mile. Route was Carytown to Capitol along flood wall to Belle Isle back on trails past Hollywood Cemetary to Byrd Park for a drink, then back to Carytown.
I think it was about 8:10 AP -- too fast for a slow run, but I was okay. |
| Nike Pegasus 27 Miles: 12.20 |
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| | Slow miles | Fast miles | Total Distance | | 8.23 | 0.00 | 8.23 |
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Good run. Home through Gayton Station around College Valley around the outside of Wilde Lake to Glen Gary and home along Broad St.
Felt a bit tired as I got to Broad St, but I knew I had a long day in the car to Maryland and back, so it was good to get the miles on my feet.
8:46 AP |
| Nike Pegasus 27 Miles: 8.23 |
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| | Slow miles | Fast miles | Total Distance | | 2.32 | 2.80 | 5.12 |
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Nice morning run. Humid but relatively cool (low 70s) with a light mist. Felt good, but not chipper for the whole run. No issues.
8:36 AP
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| Nike Pegasus 27 Miles: 5.12 |
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| | Slow miles | Fast miles | Total Distance | | 1.22 | 7.60 | 8.82 |
| Warm and humid -- 88F with a dew point of 70F. My goal was 8x 1000m at 7:40 or faster pace. I started off a little strong. The heat sent me to the water on almost every recovery lap and by the sixth repeat, my stomach was starting to cramp a little. The final lap included a walk break -- so I was lucky to be at 7:56 (actually, it shows I was going too fast and should have been able to hit a 7:40 with an even pace). Splits: | Warm Up 1 | 00:08:45 | 1.00 | 08:44 | | 2 | 00:04:34 | 0.62 | 07:23 | | 3 | 00:02:04 | 0.25 | 08:19 | | 4 | 00:04:37 | 0.62 | 07:27 | | 5 | 00:02:12 | 0.25 | 08:50 | | 6 | 00:04:46 | 0.62 | 07:42 | | 7 | 00:02:17 | 0.25 | 09:09 | | 8 | 00:04:43 | 0.62 | 07:38 | | 9 | 00:02:37 | 0.25 | 10:28 | | 10 | 00:04:45 | 0.62 | 07:40 | | 11 | 00:02:40 | 0.25 | 10:40 | | 12 | 00:04:38 | 0.62 | 07:30 | | 13 | 00:03:15 | 0.25 | 13:04 | | 14 | 00:04:44 | 0.62 | 07:40 | | 15 | 00:02:54 | 0.25 | 11:36 | | 16 | 00:04:54 | 0.62 | 07:56 | | C/D 17 | 00:04:00 | 0.25 | 16:01 | | C/D 18 | 00:07:39 | 0.87 | 08:49 |
Good hard work out ... I'm pooped. Garmin |
| Nike Pegasus 27 Miles: 8.82 |
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| | Slow miles | Fast miles | Total Distance | | 6.90 | 0.20 | 7.10 |
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| Nike Pegasus 27 Miles: 7.10 |
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| | Slow miles | Fast miles | Total Distance | | 2.05 | 0.70 | 2.75 |
| Woke up late and needed to get a run before our train to NYC. Tried to invent a route through neighborhoods rather than the B&A trail -- that's not a formula for success. Warm and humid left me short of three miles, but ready for New York. Walked for about 5 miles in the evening scouting routes for Friday. 2.75 mi @ 8:31 AP Garmin |
| Nike Pegasus 27 Miles: 2.75 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 2.40 | 12.90 |
| Great weather morning - misty and cool. The concierge said just run up the FDR, imagine my surprise when it was closed less than 20 blocks from where I started. I switched to East Ave and then got back on FDR all the way to 125 St. My planned route was to turn left at Marcus Garvey Park and follow the marathon route next to then through Central Park. I went too far west and wound up throwing together a finish to the route. I got a good tour of central park, including the very tranquil resevoir.Once I started running on 5th Ave, I stayed there except to find water fountains. I think I must have logged another mile before the satellites were recognized - call this 12.9 mi. @ 9:05 AP Garmin |
| Nike Pegasus 27 Miles: 12.90 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.50 | 9.50 |
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A bit warmer than the longer run on Friday. I thought this would be a short run, but with such a gorgeous day and feeling good, I stayed on the park until I got to the "last bridge". Nobody says hi or waves or anything ... even the large group of runners near the UN. NYC is beautiful, but I prefer running in the south. 9.5 mi @ 8:41 AP Garmin
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| Nike Pegasus 27 Miles: 9.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.82 | 1.00 | 7.82 |
| Overcast, muggy morning. Felt good, but I
thought I was really running well and was surprised to check the Garmin
and see it read 9:07/mi. When I got my first mile split, my time was
more inline with my expectations (8:48 while heading up hill). Felt a
slight twinge across the outside of my left knee on one step near mile 7
-- then it didn't bother me any more. 7.82 mi @ 8:28 AP Garmin
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| Nike Pegasus 27 Miles: 7.82 |
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| | Slow miles | Fast miles | Total Distance | | 7.60 | 0.49 | 8.09 |
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Pretty good run. Felt some slight pain on the outside / front of my left knee. Ran about 2.12 mile warm up, then did hills in Gayton Station on the .28 mile hill. Goal was 30-40 minutes of hills - I thought I'd be able to do 6 or 7 in that time. Much better than 5 from 6/14 on the same hill.
- Hill 1 - 2:22 (8:24 pace)
- Hill 2 - 2:19 (8:13)
- Hill 3 - 2:21 (8:23)
- Hill 4 - 2:20 (8:16)
- Hill 5 - 2:16 (7:55)
- Hill 6 - 2:22 (8:21)
- Hill 7 - 2:25 (8:32)
- Hill 8 - 2:22 (8:27 pace)
Ran 1.6 mile cool down.
8.09 @ 8:44 AP
Garmin
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| Nike Pegasus 27 Miles: 8.09 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.61 | 5.11 |
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| Nike Pegasus 27 Miles: 5.11 |
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| | Slow miles | Fast miles | Total Distance | | 4.45 | 1.20 | 5.65 |
| Sunny and not too humid. Home - Causeway - Church - Harding's Trace - Lauderdale - Broad Really nice run. Felt great like it was an easy pace, but with overall AP @ 8:17, it was about 30 seconds per mile faster than I intended - perhaps that was the cooler temps / lower humidity. 6.65 mi @ 8:17 AP Garmin |
| Nike Pegasus 27 Miles: 6.65 |
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| | Slow miles | Fast miles | Total Distance | | 113.84 | 29.41 | 143.25 |
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| Nike Pegasus 27 Miles: 144.25 |
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