| 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 | | 218.25 | 38.00 | 29.10 | 0.00 | 285.35 |
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| Saucony Triumphy 6 Miles: 170.45 | Tangent 3 (3) Miles: 20.00 | Tangent 3 (4) Miles: 28.05 | Progrid Rides (2) Miles: 66.85 |
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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 |
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Quick workout at the gym...progressive run on the TM, starting @ 10min pace and moving down to 7:13 pace (every .25 miles). Mile 7 was a "cooldown" mile- felt good, no issues.
2.5 miles on the TM @9min pace. Felt fine. |
| Saucony Triumphy 6 Miles: 9.50 |
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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 |
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4 miles on TM + 10 min legs.
4 miles on TM...kept everything between 8:31 and 9. |
| Saucony Triumphy 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 |
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5 miles on TM in the gym.
4 miles on TM at home (9min pace). |
| Saucony Triumphy 6 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 |
| Big step forward today. Ran on TM in basement- 2 mile progressive warm-up until 6:58 pace and then held 6:58 pace for 5 miles, followed by 1-mile "cooldown" @ 9min pace. Haven't stretched out the legs for a while- actually felt quite good. |
| Saucony Triumphy 6 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 |
| Ran outside today! Went 10 miles in 22 degree weather. Kept pace between 8:01 and 8:42 through the hills, averaging just over 8:20 per/mile. Although nowhere near comfortable with hills, my legs felt solid today. |
| Saucony Triumphy 6 Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Lifted weights at the gym and did 3 miles on the TM (8:30 pace).
Ran 6 miles on home TM, including 5 @ 6:53 pace- felt great! |
| Saucony Triumphy 6 Miles: 9.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| TM: 5.25 miles w/2 miles of incline (up to 4%). |
| Saucony Triumphy 6 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
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1 mile "warm-up" on the TM and then got outside- mid to high 20's with a strong wind. Ran 3 miles at mp (7:00, 7:22/hill, 7:16) and then jogged 1 up steep hill, followed by a firm run back down the hill (7:14) which was a victory for me because I have been afraid of the downhills ever since hurting my knee in December. Jogged the final 3 miles at close to a 9min pace. Good sign- my legs felt strong in the parking lot walking to the car vs. beat up, sore and tired.
4 more miles on the TM @ 8:41 pace, mixing in 1 mile of hills up to 5% grade. |
| Tangent 3 (3) Miles: 4.00 | Tangent 3 (4) Miles: 9.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
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Ran outside through very steep hills in just under 10min/pace for 10.70 miles. High 20's w/sunshine. |
| Saucony Triumphy 6 Miles: 10.70 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
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AM: Snow has started, so back to the TM. Did a progressive run from 9min up to 7:40 pace- 7 miles total.
PM: Another TM workout...2 mile warm-up, 3 miles w/4x800 (3:13, 3:11, 3:09, 3:07), and 1 mile "cooldown"...keep feeling better every day. |
| Tangent 3 (3) Miles: 6.00 | Saucony Triumphy 6 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
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4 miles on TM at gym + 20 min weights
5 miles at home on TM- progressively down to 6:48 pace. |
| Saucony Triumphy 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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Nice, easy paced run on TM at gym (9min) + 20 min weights.
Did 5.5 on TM, 1 mile "warm-up", 4 @ 8:27 pace, and .5 "cooldown". |
| Saucony Triumphy 6 Miles: 12.50 |
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| | Comments(2) |
| | Race: |
Andrulis Sweetheart Run (5 Miles) 00:34:57, Place overall: 19, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 5.00 | 0.00 | 8.70 |
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Woke up and did 3 miles on TM to warm-up for a road race. It was 22 degrees out and mostly sunny. Did another bit of a "warm-up" + basic stretching and then lined up for the race. There were 385 runner/walkers, probably 60% running 5 miles and the rest walking 3. My goal was to just keep it around a 7min pace. This would be my first day really pushing it a bit outside + I did my first 70mile week since late September...
Mile 1: 6:58- 90% trail covered in snow + rolling hills.
Mile 2: 6:55- 50% trail + rolling hills, more up than down.
Mile 3: 7:03- 100% road + more downhill than up, relaxed a bit, so decided to pick it up a tad.
Mile 4: 6:53- 100% road + more uphill, so this was the mile I worked the hardest on.
Mile 5: 7:04- 90% trail covered in snow + rolling hills, had to work hard, but was able to keep it mostly in a steady gear, last stretch was on asphalt and I picked it up fearful that I wouldn't break 35 minutes...just made it!
Overall, ran 5 miles in 34:57 and won 1st place in my age division- little surprised by that, but I'll take it. I still have a ways to go to get my legs back, yet I seem headed in the right direction. |
| Tangent 3 (4) Miles: 5.70 | Saucony Triumphy 6 Miles: 3.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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5.5 miles on TM at just under 9min pace.
6 miles on TM at 8:20 pace. |
| Saucony Triumphy 6 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 6.00 | 0.00 | 0.00 | 19.50 |
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Nice day out (30 degrees/sunny), ventured outside by myself for the first 12.5 miles...started with 1 mile warm-up, then ran 10 miles firmly, and closed with 1.5 miles "cooldown"- ran 6 of the miles as a mp tempo (hilly- 7:10, 7:23, 7:49, 7:26, 7:46, 7:13)- 12.5 miles total. Got home and changed into dry clothing, ate 2 spoonfuls of peanut butter and 2 waters and then was off again with my wife...
Ran 7 miles with my wife at an easy pace, 4-5 of them through snowy trails. Did 19.5 total for the day. |
| Progrid Rides (2) Miles: 7.00 | Saucony Triumphy 6 Miles: 12.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Ran 7 miles on TM: 1-warm-up, 5.5 @8:40 pace (2incline- 2%, 4%, 6%, 8%), and .5 "cooldown".
3.5 miles on TM @ 9min pace. |
| Progrid Rides (2) Miles: 7.00 | Saucony Triumphy 6 Miles: 3.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 5 miles on TM, including 2 @ 6:44 pace. |
| Tangent 3 (3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 3.00 | 4.00 | 0.00 | 13.10 |
| Ventured outdoors today...it was just above freezing with a bit of a strong breeze. Did a 3 mile "warm-up" at about 9:50 pace, wasn't feeling all that "springy", yet decided to get an extended "tempo" run anyway. Ran 7 miles at a firm pace (6:47, 7:07, 6:56...now the hills...7:37, 7:47, 7:34, 6:53). I was way too conservative on mile 6 of the "tempo" (it was all downhill), but I was just trying to regain my legs from the previous 3 miles. Closed with 3.1 mile jog at about a 9:30 pace- 13.1 miles total. Did legs at the gym- 20 min. |
| Progrid Rides (2) Miles: 13.10 |
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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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TM: 6 miles @ 8:30 pace.
TM: 5 miles @9min pace. |
| Saucony Triumphy 6 Miles: 11.00 |
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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 |
| A full day of skiing followed by 7 miles on the TM (9min pace). |
| Progrid Rides (2) Miles: 3.00 | Saucony Triumphy 6 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 10.00 | 0.00 | 0.00 | 20.25 |
| Beautiful day out! It's forecasted to snow for the next 3 day, so cut out time for a long run this morning (high 30's, low 40's w/sun). Did 2-mile "warm-up", then started a 7-mile tempo through the hills towards Morris (6:59,7:06,6:56,7:14,7:06,7:18,7:26), jogged 2 miles through the woods and then completed 3 more tempo miles (7:10,7:15,7:20- mostly uphill), was pretty tired at this point to jogged another 6.25 to make it 20.25 miles total for the morning. |
| Progrid Rides (2) Miles: 20.25 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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4 miles on the TM @9min pace.
3.5 miles on TM @ 9min pace...little sore today from the 20-miler. |
| Progrid Rides (2) Miles: 4.00 | Saucony Triumphy 6 Miles: 3.50 |
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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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6 miles on TM @ 9min pace.
4 more miles on TM @ just over 9min pace. |
| Tangent 3 (3) Miles: 2.00 | Saucony Triumphy 6 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
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6.5 miles on TM, including 3 @ mp (7:18).
3 more miles on TM @ 8:41 pace. |
| Progrid Rides (2) Miles: 3.00 | Saucony Triumphy 6 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 |
| 5 miles @ 9min pace on TM. |
| Saucony Triumphy 6 Miles: 5.00 |
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| | Comments(2) |
| | Race: |
Colchester Half Marathon (13.1 Miles) 01:33:15, Place overall: 34, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 14.10 | 0.00 | 20.35 |
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Got up this morning and did 3 miles on TM to warm-up for today's half marathon, including 1 mile at a quicker pace...ventured out to Colchester and tackled a "beast" of a course. It was in the low 30's with a light snow here and there. Not only did it have crazy hills, but the 3 sections of trails were covered with snow (absolutely no tracking). Last year the trail section provided relief, but this year it was a stretch that took serious work. Here are the splits...
Mile 1: 6:41 (fairly flat...established a very managable pace)
Mile 2: 6:46 (mostly uphill...had to work, but not too hard)
Mile 3: 6:56 (mostly uphill...worked hard)
Mile 4: 6:47 (rolling hills...kept steady going up, pushed a little coming down)
Mile 5: 6:50 (mostly downhill w/a few rollers...just kept steady, managable effort)
Mile 6: 6:42 (mostly downhill...just coasted in antipation of a "monster hill")
Mile 7: 7:40 (this was a trail with a hill...much snow and no traction-worked very hard)
Mile 8: 7:26 (1/2 mile downhill, could not gain speed- no traction, 1/2 steep uphill)
Mile 9: 7:21 (partly trail/uphill, returned to road a found downhill relief- regroup time)
Mile 10: 6:48 (mostly downhill, not feeling my legs too much at this point)
Mile 11: 7:23 (mostly downhill, but back on a nasty trail, weaving to try to find footing)
Mile 12: 7:29 (back on the road, but all uphill)
Mile 13: 7:33 (100% uphill- crazy finish)
Final .1: 7:42 pace (steep incline...spent at the end!)
The time does not reflect the effort. Felt like I a had a very productive training run. The trail portions could have all been sub-7 if the footing was there (except mile 7). Feel as though I'm almost back to normal. This is a great building block for Boston.
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| Tangent 3 (3) Miles: 3.00 | Tangent 3 (4) Miles: 13.35 | Saucony Triumphy 6 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran outside- 30 degrees and snowing. Did a 9.5 mile loop through hills in Goshen @ 8:30 pace. |
| Progrid Rides (2) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.25 | 38.00 | 29.10 | 0.00 | 285.35 |
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| Saucony Triumphy 6 Miles: 170.45 | Tangent 3 (3) Miles: 20.00 | Tangent 3 (4) Miles: 28.05 | Progrid Rides (2) Miles: 66.85 |
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