| 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 | | 262.25 | 25.00 | 19.00 | 0.00 | 306.25 |
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| Kinvara 11 (yellow) Miles: 104.00 | Kinvara 10 Red Miles: 57.25 | Freedom ISO (black) Miles: 57.50 | Kinvara/neon Miles: 77.50 | Brooks Anthem 2 Miles: 5.00 |
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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 |
| 1 mile warmup, 4 firm (7:26,7:26,7:42,7:45), and then 3 home slowly. |
| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, including 2 @ 7:30 pace. |
| Kinvara 10 Red Miles: 9.00 |
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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 |
| 6 + 5.
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| Kinvara 11 (yellow) Miles: 5.00 | Freedom ISO (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| Was supposed to run a road race this morning. It got cancelled, no refund, but could run a virtual race. Seemed a little pointless to me, paying $$ to run by myself, but went ahead a ran a 5k and brought my oldest daughter with me...
AM- Very warm. 78 degrees at 7:45 am. 1 mile warm-up and then ran a 5k hard in 20:10. 1st two miles were steady (6:27,6:25) and then the wheels came off a little bit. Mile 3 did have a slight uphill. Happy with the effort and the time. My goal is to get back to sub-20min 5k shape by August/September. Haven't done that in 6 years. Ran 7 miles total and plan on a few in the afternoon to hit 70 miles for the week. My daughter ran the 5k in 23:05.
PM- An additional 6 miles slowly (92 degrees!)
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| Kinvara/neon Miles: 7.00 | Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles slowly...it was super hot, so stopped by the house after 8 miles to change clothes and sopping wet shoes.
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| Kinvara 11 (yellow) Miles: 8.00 | Freedom ISO (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| AM- 5 PM- 1 warmup, 3 firm (7:17,6:56,6:41), and then 3 back home slowly. |
| Brooks Anthem 2 Miles: 5.00 | Kinvara 11 (yellow) Miles: 7.00 |
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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 easy.
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| Freedom ISO (black) Miles: 8.00 |
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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 |
| 1 mile warmup, 4 firm (7:33,7:29,7:41,7:34), and then 3 home slowly.
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| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. Switched shoes halfway due to excessive sweating. |
| Kinvara 11 (yellow) Miles: 6.00 | Freedom ISO (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 10 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| AM- 1 mile warm-up, 2 firm (6:11,6:07), and then 3 home slowly.
PM- 1 mile warmup, 3 firm (7:07,6:45,6:37), and then 3 home slowly.
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| Kinvara 11 (yellow) Miles: 7.00 |
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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 |
| 7 miles easy. |
| Freedom ISO (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| 6 + 7- including 3 miles tempo (6:53,6:59,6:36). |
| Kinvara 10 Red Miles: 6.00 | Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy in 92 degrees. |
| Kinvara 11 (yellow) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| AM- 9.5 miles.
PM- 7 miles, including 3 mile tempo (7:25,7:27,7:28).
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| Kinvara 10 Red Miles: 7.00 | Kinvara 11 (yellow) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 in the heat of the day. |
| Freedom ISO (black) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 warmup, 3 firm (6:16,6:21,6:48), and then 3 home slowly. Although I started to blow up on the 3rd mile, I may be back in position to run sub-20 min 5k's again for the 1st time in over 6 years. It was also 80 and humid. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 8 miles easy. PM- 5 miles easy. |
| Kinvara/neon Miles: 13.00 |
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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 |
| 8 + 3 slowly. |
| Kinvara/neon Miles: 3.00 | Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 7 miles slowly. PM: 5 miles slowly. |
| Kinvara/neon Miles: 12.00 |
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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 |
| 10 miles easy. |
| Kinvara 10 Red Miles: 10.00 |
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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 |
| 9.5 slowly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7 + 6. |
| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 7.00 |
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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 |
| 7 miles easy. |
| Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles easy- 2 of them outrunning a storm at the end.
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| Kinvara 10 Red Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 2.00 | 0.00 | 0.00 | 12.75 |
| 9 + 3.75- a couple miles escaping a storm.
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| Kinvara/neon Miles: 9.00 | Kinvara 10 Red Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile- 1 of them firm.
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| Kinvara 11 (yellow) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 2.00 | 0.00 | 12.00 |
| AM- 8 miles, 5 of them firm.
PM- 4 miles- 2 firm (6:59,7:04).
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| Kinvara/neon Miles: 4.00 | Freedom ISO (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2 firm (7:26,7:22).
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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 easy.
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| Freedom ISO (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 262.25 | 25.00 | 19.00 | 0.00 | 306.25 |
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| Kinvara 11 (yellow) Miles: 104.00 | Kinvara 10 Red Miles: 57.25 | Freedom ISO (black) Miles: 57.50 | Kinvara/neon Miles: 77.50 | Brooks Anthem 2 Miles: 5.00 |
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