| 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 | | 231.40 | 56.00 | 29.50 | 1.00 | 317.90 |
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| Nike Lunar Glides 2 Miles: 4.00 | Asics Dc-racer Miles: 20.00 | Brooks Launch Miles: 27.75 | Brooks Launch (2) Miles: 70.75 | Brooks Adrenaline Miles: 189.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
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TM workout...started with my racer's and the intention to do 3 mile warm-up followed by 3 mile threshold. Felt a little sore, so switched shoes after 3 miles and did 3.5 miles @ mp (7:18). Solid run for indoors (snowstorm outside). |
| Nike Lunar Glides 2 Miles: 4.00 | Asics Dc-racer Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 4.00 | 0.00 | 10.00 |
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20 min weights + 6 miles on the TM: 3-warm-up and 3 @ 6:27 pace.
PM: Did a progressive run on the TM, working my way down to a 6-minute pace for the final mile- 4 miles total. |
| Brooks Launch Miles: 6.00 | Brooks Launch (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles outside @ a nice easy pace (9ish), including 5 of them with my oldest daughter. |
| Brooks Adrenaline Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 1.00 | 0.00 | 12.00 |
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Ran 7-miles with my wife @ about 9:15 pace.
Ran another 5 on the TM- 8:20,7:30,7:24,7:18, and 6min flat. |
| Brooks Launch (2) Miles: 5.00 | Brooks Adrenaline Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
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TM workout: Did 2-mile warm-up, progressively worked myself down to 6:27 pace on mile three and then held it for 3 more miles @ 6:27 pace- 6 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles outdoors in sweats- started with 2-mile tempo (6:51,6:54), jogged a mile, ran another mp mile (6:42), jogged a mile, ran another mp mile (6:46), and then finished with a slow jog. |
| Brooks Adrenaline Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 1.00 | 0.00 | 13.00 |
| High 50's out and sunny- ran 2-mile tempo (6:57,6:42), jogged 1, ran 1-mile mp (6:42), jogged 1, ran a second 2-mile tempo (6:42,6:30), and then jogged the final 2- 9 miles total. 4 Miles on the TM @ 8:12 pace. |
| Brooks Launch (2) Miles: 9.00 | Brooks Adrenaline Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 1.00 | 6.50 |
| Ran 2.25 miles to the track with my 7th grade daughter...started a couple of 200's with her- she (and I) did the first in 38 seconds, but then fizzled out on our second one (maybe more like 45 seconds). I went on to throw in 3 x 400 (79,80,78 seconds) and then we jogged home together- 6.5 miles total. |
| Brooks Launch (2) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 1.00 | 0.00 | 13.00 |
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20-minutes of weights at the gym + 7.5 miles outdoors w/my wife.
Ran on TM in basement- 2.5 progressively working down to 7:30 pace, then 2-miles @ slow mp (7:30,7:24), and the final mile @ 6min pace- 5.5 miles total. |
| Brooks Launch (2) Miles: 5.50 | Brooks Adrenaline Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.50 | 4.00 | 0.00 | 10.00 |
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TM workout @ the gym: 2.5 miles warm-up, .5 mile progressive (mostly mp), and then 4 miles @ 6:27 pace- 7 miles total.
Also spent 20-minutes on weights.
3 recovery miles on the TM @ home- 8:30 pace. |
| Asics Dc-racer Miles: 7.00 | Brooks Launch (2) Miles: 3.00 |
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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 |
| Ran on TM in basement: 4 miles @ 7:30 pace, 2 minute break, and 4 more miles @ 7:24 pace- 8 miles total. |
| Brooks Launch (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 4.00 | 0.00 | 0.00 | 10.75 |
| Ran 3 miles with my 12-year-old @ 8:50 pace, then ran on my own for 7.75 miles- 2.5 @ 6:49 pace, jogged a few, bumped into a friend and clung to his pace (7:20) for 1.5 miles and then jogged the final mile on my own- 10.75 miles total. |
| Brooks Adrenaline Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
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Whew...stepped on a scale for the first time in a couple of months and weighed 187 (was 179 in November). Some of it has been lifting weights 4x per/week and gaining strength, yet the other half is diet. Plan to lighten up on meat and spread out the meals a little better.
5 miles @ the gym on TM, including 3 x 400 @ 6min pace. Also did weights and 1,000 jump ropes.
5 miles @ home on TM: 2.5 warm-up, 2 miles mp (7:24,7:18), and then closed with .5 @ 6min pace. |
| Asics Dc-racer 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 | | 9.50 | 0.00 | 0.50 | 0.00 | 10.00 |
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Ran 2 miles down with 2 of my daughters down to the track. Ran another lap and then moved into 4 x 200 w/them get help introduce them to interval training. Ran the first 3 alongside them to make sure they wouldn't overdo it (44 sec, 48,46). I then instructed them to do the last one all out- I did 30 sec, my 13-year-old did 41 sec, and my 12-year-old did 36 seconds- I think the younger will be the sprinter while the older one definitely can thrive in distance. Ran back home for a total of 5.75 miles.
Ran another 4.25 on the TM at home @ 8:27 pace. |
| Brooks Launch Miles: 5.75 | Brooks Launch (2) Miles: 4.25 |
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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 |
| Ran 7-miles with my 13-year-old at just over 9min pace. |
| Brooks Launch (2) Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.50 | 0.00 | 0.00 | 7.00 |
| TM @ home: 2.5 warm-up and then 4.5 mp (6:58,6:53,6:48,6:44, and .5 @ 6:39)- 7 miles total. |
| Brooks Launch Miles: 2.50 | Brooks Launch (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.20 | 0.00 | 0.00 | 0.00 | 18.20 |
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Whew! Put in 18.2 miles today- ran 7 w/my 13-year-old @ just about 9min pace, met my 12-year-old as we returned and put in another 5.25 miles @ just under 9min pace, and then met my wife for the final portion and kept about an 8:50 pace. Only stopped to grab a quick snack and glass of water at each exchange. |
| Brooks Adrenaline Miles: 18.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 1.00 | 0.00 | 6.50 |
| Ran with my oldest down to the track @ 8:50 pace and then did 2 on the track (6:49,6:20), jogged 2 laps and then 2 miles back home- 6.5 miles total. |
| Brooks Adrenaline Miles: 6.50 |
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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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Almost 80 degrees out, so veered off the road for 5 miles of trail running- did 7.5 miles total. Also, did weights w/legs and 500 jump-ropes.
3.5 miles on TM @ 9min pace. |
| Brooks Launch Miles: 7.50 | Brooks Adrenaline Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 2.00 | 0.00 | 10.50 |
| Almost 80 degrees out again. Ran a slow progressive run (9:19,9:09,8:26,8:17) and then did a nice firm tempo (6:44,6:37,6:30)- I cheated on the last one a little because the last .2 miles were all uphill. I stopped, stretched my legs, and finished strong. Then calmed down w/a cooldown segment- 8 miles total. Did another 2.5 on the TM- really didn't feel like running, so felt good to discipline myself even for such a short run. Trying to stay consistent and may have a tiny outside chance of running in Boston if I can drop another 4-5 pounds and feel healthy. |
| Brooks Adrenaline Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.50 | 1.50 | 0.00 | 10.00 |
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Felt really sluggish today. My wife's sick and hopefully I'm not coming down with something. Forced myself to the gym and even pushed to get a couple quality miles in. TM workout: 2-mile warm-up, 3 x 800 intervals (3:13,3:11,3:09), and then closed with 1/2 mile @ 7:24 pace- 5 miles total.
5 more on the TM @ 8:41 pace. |
| Asics Dc-racer Miles: 5.00 | Brooks Adrenaline Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran 7.2 miles w/my oldest daughter in just under a 9min pace. |
| Brooks Adrenaline Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Low 70's out and all of my family was away, so decided to give a shot at a long run. Ran first miles @ 8:17 pace, second 6 miles @ 7:18 pace, miles 12-16 @ 7:06 pace (2-3 minutes between each of the first 3 segmants), and then jogged the last 4 home @ 9-10 min pace- 20 miles total and I am spent! |
| Brooks Adrenaline Miles: 20.00 |
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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 |
| Temperature was much nicer out today- low to mid-50's. Ran 9 miles, half on trails, @ about 8:40 pace. |
| Brooks Adrenaline 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 outdoors at a slow pace. |
| Brooks Adrenaline Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
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Real windy out, so did a TM workout- 3 miles of warm-up and then 2 x 3 @ threshold pace (6:27,6:27,6:27...2min break 6:27,6:22,6min)- 9 miles total.
5 miles on the TM @ 9min pace. |
| Brooks Launch (2) Miles: 9.00 | Brooks Adrenaline Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 0.00 | 10.50 |
| Ran w/my 12-year-old to the track (2miles), did 2 x 400 w/her (96,93), jogged another mile and back home- 6 miles total. Ran 4.5 miles on the TM @ 8:27 pace. |
| Brooks Adrenaline Miles: 10.50 |
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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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9 miles- 7 of them @ 8:25 pace and at least half of it on trails. |
| Brooks Adrenaline Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 1.50 | 0.00 | 6.00 |
| Basement TM...felt sluggish so after doing 2.5 warm-up and 1-mile mp, decided to throw in a few sets of shorter intervals. Did 3 x 800 @ 6min pace- 6miles total. |
| Brooks Launch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| Ran 3 miles w/my 12-year-old (9:30,8:45,8:10), 7-miles w/my 13-year-old (7:59,8:30,8:36,8:39,8:53,8:36,9:30/big uphill), and then went straight into a 10-miler of my own w/hopefully enough energy to get a few mp in...did 3 x 2 @ mp (6:57 avg) and then jogged the final 3 slowly for 20 miles total. |
| Brooks Adrenaline Miles: 20.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles with my wife- 2 on road and the rest on trails. |
| Brooks Adrenaline Miles: 7.25 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 231.40 | 56.00 | 29.50 | 1.00 | 317.90 |
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| Nike Lunar Glides 2 Miles: 4.00 | Asics Dc-racer Miles: 20.00 | Brooks Launch Miles: 27.75 | Brooks Launch (2) Miles: 70.75 | Brooks Adrenaline Miles: 189.40 |
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