| 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 | | 108.60 | 21.50 | 18.50 | 9.40 | 158.00 |
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| Saucony Rides (yellow) Miles: 15.00 | Wave Inspire 6 Miles: 79.00 | Tangent 4 (blue) Miles: 64.00 |
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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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10 miles on TM today. It's been a pretty crazy week- got caught up with doctrinal work, so couldn't squeeze any time in since last Thursday. |
| Saucony Rides (yellow) Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on TM. |
| Wave Inspire 6 Miles: 5.00 |
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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 on TM. |
| Saucony Rides (yellow) Miles: 5.00 |
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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 |
| 20 minutes weights + 8 miles on TM, including 2 x 3 miles @ 6min pace. One last week of intensive class time for doctorate program and things will settle a bit for a couple of months. Just trying to sneak in enough running to not completely lose everything. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM. |
| Wave Inspire 6 Miles: 5.00 |
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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 miles on the TM + 30 min weights. |
| Tangent 4 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.50 | 1.50 | 0.00 | 8.00 |
| 8 mile progressive run on the TM, working down to 6min pace at the end. 8 miles total @ 7:09 pace. |
| Wave Inspire 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM- the first one in 9min and then progressively worked my way to a 6min pace for almost the last half mile. 8 miles total in 57:45 (7:13 pace). |
| Wave Inspire 6 Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 1.90 | 6.00 |
| 6 miles on the TM, including 20min of 5:45 pace every other minute. |
| Tangent 4 (blue) Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 10 minutes with weights and then 8 miles on the TM: 3 mile warm-up and then 5 miles in 30 minutes. With mileage down, my weight has gone up a bit (182 lbs), yet so has my speed. |
| Tangent 4 (blue) Miles: 8.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Ice storm! TM: 2-mile warm-up and then 5 miles @ 6:31 pace. |
| Tangent 4 (blue) Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.50 | 9.00 |
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TM: 4 mile warm-up/build-up and then 10 x 2min intervals @ 5:30 pace (2min jog in between). 9 miles total. |
| Tangent 4 (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Did 10-minutes on weights and then ran 8 miles on the TM: 2 warm-up, 4 @ mp (6:58, 6:58, 6:53, 6:53) and then 2-mile cooldown. Slowly working my way back up in mileage. Hope to get through this cold stuff and outdoors within the next week or two. |
| Wave Inspire 6 Miles: 8.00 |
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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 |
| 10 minutes of leg-work and then 8 miles on the TM @ 8:10 pace. |
| Wave Inspire 6 Miles: 8.00 |
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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 on the TM @ 8min pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 4.00 | 9.00 |
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10 degrees out, so yet another TM workout...
- 3 mile warm-up
- 8 x 800 @ 5:30 pace (.25 between sets)
9 miles total. |
| Tangent 4 (blue) Miles: 9.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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20 min weights + 9 miles on the TM @ 9min pace. |
| Wave Inspire 6 Miles: 9.00 |
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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 |
| TM workout: 1 mile warm-up and then 8 @ 8min pace. |
| Wave Inspire 6 Miles: 9.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 20 minutes weights + 4 easy miles on the TM. |
| Tangent 4 (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| TM: 3 miles warm-up and then 2 x 3miles @ 6min pace. |
| Tangent 4 (blue) Miles: 9.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8min pace on TM. |
| Wave Inspire 6 Miles: 10.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 108.60 | 21.50 | 18.50 | 9.40 | 158.00 |
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| Saucony Rides (yellow) Miles: 15.00 | Wave Inspire 6 Miles: 79.00 | Tangent 4 (blue) Miles: 64.00 |
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