| 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 | | 154.75 | 42.00 | 11.00 | 0.00 | 207.75 |
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| Brooks Launch (2) Miles: 118.50 | Brooks Launch Miles: 39.25 | Asics Dc-racer Miles: 44.75 | Saucony ProdGrid Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles on the TM- happy new year! |
| Brooks Launch (2) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 9.00 | 0.00 | 0.00 | 13.60 |
| Got outside today and was hoping to push it a tad. It was low 30's and a few snow flurries here and there. Winds were 15-25, so it felt quite brisk. I put on shorts, gloves, hat, and a couple layers. Started with a .5 warm-up and knew it would be a challenge today- felt a bit sluggish (holiday eating). Decided to do the dreaded "Pie Hill" course and break it into managable segments. Started with a 3-mile tempo (7:21,7:02,6:47). Jogged a mile and then moved into a second 3-mile tempo (7:13,7:06,6:39), jogged a mile and decided to go for a 3rd tempo (7:01,7:08,6:40). Jogged the rest of the way for 13.6 miles total. Hope to become more consistent mid-week and up the mileage a bit to gradually get back into a marathon mode. |
| Brooks Launch (2) Miles: 13.60 |
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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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Leg workout + 5 miles on the TM (9min pace)...hoping to get an evening 5 and improve my daily consistency.
5 more on the TM @ night- 8:41 pace. |
| Brooks Launch Miles: 5.00 | Brooks Launch (2) Miles: 5.00 |
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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 |
| Was just able to get outside before it became dark and ran 7 miles in 20 degrees @ 8:25 pace. Upon returning home, jumped on the TM and put in an extra 3 (8:50 pace)- 10 miles total. |
| Brooks Launch (2) Miles: 10.00 |
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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 |
| Ran late in the evening on the TM: 3-mile warm-up and 4 mp (7:03,6:58,6:53,6:48)- 7 total. |
| Brooks Launch Miles: 7.00 |
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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 |
| Ran 7 miles w/my wife and oldest daughter @ about a 9:20 pace and then ran 2-miles w/my 2nd oldest (8:43,8:19) and then jogged an extra on my own for 10 miles total. |
| Brooks Launch (2) Miles: 10.00 |
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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 |
| Went to the gym and did a TM workout: 2-mile warm-up and then 6 miles at threshold pace (6:27,6:27,6:22,6:22,6:18,6:18). The last two made me uncomfortable which is good...I've been needing to push myself just a bit more. By the time I was done it looked as though I had jumped into a swimming pool. The fellow next in line said, "Holy ****!" Anyway, changed clothes and did 20-minutes of legwork and feel good about the workout. |
| Asics Dc-racer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| Ran 7.4 miles with my wife and then threw in another 5miles on the TM in the evening (7:47 pace)- 12.4 total. |
| Brooks Launch (2) Miles: 12.40 |
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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 |
| I'm reduced to 2 weeks on a hotel TM...classes during the day to work towards a doctorate...it's dark by the time class is out- 5 miles today. |
| Brooks Launch 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 on hotel TM @ 8:49 pace. |
| Brooks Launch (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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Hotel TM- 3-mile warm-up and then 5 @mp (7:03,6:58,6:53,7:03,6:58)- 8 total. |
| Asics Dc-racer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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2 TM runs today: 3.25 miles + 7.75 miles- 11 total. |
| Brooks Launch Miles: 3.25 | Brooks Launch (2) Miles: 7.75 |
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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 |
| 8 miles on the hotel TM. |
| Brooks Launch (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 6.00 | 0.00 | 0.00 | 9.25 |
| Another run on hotel TM: 3-mile warm-up and then 2 x 3 @ mp (6:58,6:53,6:48) 2 min. break (6:53,6:48,6:44)- .25 cooldown for 9.25miles total. |
| Asics Dc-racer Miles: 9.00 |
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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 |
| 8 miles on hotel TM. |
| Brooks Launch Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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Doubled up at hotel gym. 5.25 miles early in the day. 6.75 later on, including a 5-mile mp (7:03,6:58,6:53,6:58,6:53)- 12 miles total. |
| Asics Dc-racer Miles: 6.75 | Brooks Launch (2) Miles: 5.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on hotel TM: 3-mile warm-up and then 3 @ mp (7:03,6:58,6:53). |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 3 miles + 5 miles later in the day- last 2 miles @ mp (6:48,6:44)- 8 miles total. |
| Asics Dc-racer Miles: 5.00 | Brooks Launch (2) Miles: 3.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest. | |
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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 at the gym + 30 minutes on weights...finally home and hope to get back into a regular routine. |
| Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8-miles @ 7:24 pace on the TM...hope to get a later run in as well. |
| Brooks Launch (2) Miles: 8.00 |
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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 |
| Outdoors for the first time in 2 weeks. Mid-20's, so bundled up a bit and did 6 miles w/my wife and an extra 4 on my own. |
| Brooks Launch (2) Miles: 10.00 |
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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 |
| Icy rain out, so hit the TM. 3-mile warm-up followed by 5 threshold miles- 6:27 x 3miles, 2-minute rest, and then 6:27 x 2miles- 8 total. |
| Asics Dc-racer Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 TM miles + weights. |
| Saucony ProdGrid Kinvara Miles: 5.00 |
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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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27 degrees out- decided to bundle waist up and go w/shorts. Kept an 8:20 pace for 9miles and then slowed down for the final one- 10 total. I have completely lost endurance, not having run more than 13 or 14 miles in one shot since October. |
| Brooks Launch (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 154.75 | 42.00 | 11.00 | 0.00 | 207.75 |
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| Brooks Launch (2) Miles: 118.50 | Brooks Launch Miles: 39.25 | Asics Dc-racer Miles: 44.75 | Saucony ProdGrid Kinvara Miles: 5.00 |
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