Graduated from North Carolina State University in 1996

Currently training with Vince Howard in Raleigh, NC

Finished 3rd at the 1995 ACC Cross Country Championships.

Team member of 3 ACC Championship CC teams (1991, 1992, 1995)

Ran in the 1995 NCAA Cross Country Championship meet in Ames, Iowa.
 
 

Road PR's include:

14:41 - 5k

30:27 - 10k

Marathon - 2:35:45 (1998, Richmond, VA)
 
 

Week 1    Jan 1 - 7   31-Dec-00 to 5-Jan-00: 53 miles, 12 mile longest run; tempo run on 31-Dec
(last mile 5:04); last 2 days off with sore rt IT band/knee

Week 2    Jan 8 - 14    week 2: 12 miles; apparent tendinitis and IT syndrome in right knee..prognosis
for immediate return to running is poor.....

Week 3
Jan. 17 - my ortho visit today was inconclusive...an mri is scheduled for next tues to r/o meniscus tear or stress
              fracture.  i still think i have simple it syndrome and tendinitis.......

Jan 21 report    49 miles this week, all but 5 (01/21) on treadmill; 12 miles long run. unable to run on the roads d/t severe knee pain. treadmill is tolerable and does not impact my stride, or seem to be causing further damage. MRI scheduled for Tuesday....treadmills suck.

Week 4
Jan 28 report: 62 miles this week. Long Run 15. Th-0; Sun-6. Mostly on treadmill. Leg improving, managed
to run on trails for 10 miles sat and greenway on sun. Pavement still not a long-term option.

Week 5
Jan. 31 report - 2m up; 3 miles in 16:25, 1 mile steady, 3 miles in 15:25;1 m down. stomach was also trashed.
Feb. 4 - mileage 60. long run 15, which was on the roads/trails. plan to slowly increase non-treadmill mileage over the next few weeks.

Week 6
2/5    3 up; 3 miles 15:00; mile easy; 3 *800 2:30 (treadmill could not go faster) w/ 1:00 rec; 1 down.
2/11 report    55 miles this week; long run 15; 2 days off while in San Fran.

Week 7
2/14 report   Mike and Vince finally hit the track.  6 x 800 w/ 200 recovery. We really started at 2:35 and worked down to 2:26.
2/18 report    68 miles for the week. 18 mile (slow) LR with Jackie. all outside; so far, so good.

Week 8
2/25 report    Total mileage 61; long run 13; one day off. workout: 15 up,  8 * 4 minutes hard, 2:00 normal pace between repeats, 10 down. started at around 5:45 pace and pushed down to 5:00 pace for repeats. hot/humid in Miami- made for some tough running.

Week 9
3/4/01     report    72 miles, singles. Long run-15.
Tues: 8*1000 w/ 200 (~1:10) recovery. Goal: pace repeats, loosen legs
up...3:28, 3:20, 3:15, 3:12, 3:10, 3:04, 3:02, 3:00.
Fri: 32:00 standard run; 7*800 w/200 recovery. Goal: more pace work. w/Vince
for 4 repeats.....2:41, 2:41, 2:39, 2:38, 2:30, 2:26, 2:22

Week 10
3/11 report - 35 miles this week, ill, Gate River 15k in 55:27, need to rest up

Week 11
3/18 report    45 miles, 2 days off.  10 mile LR. still sick, struggling. considering active rest.

Week 12
3/25 report        60 miles. 12 long run. still on Active Rest. body coming around, but
                          still run down. should be back at full strength w/n 3 weeks.

Week 13
3/28 report    11 miles w/ V3, fast
4/1 report    65 miles this week; 15 LR. Slowly getting back into things. Wed, steady run w/ consistent pace through
                    a hilly loop.

Week 14
4/8 report    70 miles; 15 mile LR. very warm, but nice....low humidity.

Week 15
4/15 report    mileage: 50; long run 15; severly sprained ankle on Tuesday.

Week 16
4/22 report    74 miles. 18 mile long run. mod tempo run.

Week 17
4/29 report    68 miles; one day off travel, one recovery day. 20 mile long run. Tues
10*1000 w/ 100 rec- 3:10 to 3:15, rec 30 to 40. steady.

Week 18
5/6 report    72 miles singles. 15 mile long run (very warm sat). second workout- moderate tempo run on roads. very tired from mileage, pace and warm weather. looking forward to cooler temps this week....however, the
summer of discontent is right around the corner.

Week 19
5/13 report    72 miles singles. 16 mile long run. two workouts: (a) 3*2200 m on intramural fields w/ 1:10 recovery- 7:11, 7:06, 7:03....pace was approximately 5:15, 5:10, 5:08. Then a 2000 on the track (1:30 recovery between fields and track)- 6:08 (4:56, 72) steady run; felt swell... (b) 2 sets 8*400 (100 m between intervals; 200 m between sets)- 70-73 for quarters. rest was 28 to 35 seconds and 1:05 for the 200. Plan to race first week of June either in RTP or Raleigh...5K

Week 20
5/20 report    62 miles, 1 recovery day and one goose egg...in OKC this week. long run 17 miles. workout w/
VB-b: 3 up, 3 miles in 15:20 (5:15, 5:04, 5:01), quarter jog, mile in 4:56 (2:28), 3 down. very tired and sluggish.
not a very good workout, but still pleased w/ effort

Week 21
5/27 report    last week- 67 miles, singles. 1 day off. 16 mile long run. workouts-
Tues: 30 minutes easy; 35 tempo (first and last miles on track - 5:12; 4:58)
Thurs: 3 up/down; 3*1100 on intramural fields w/ 1:30 recovery, 3:25
(~3:07 1k) 3:19; 3:18; 3:00 jog; 2*1000 on track w/ 1:45 jog, 2:59,
2:57. tough esp w/ so much lactic acid coursing through my veins.

Week 22
6/3 report    69 miles; 12 mile long run.
Tues, workout- 7*800 w/ 200 rec, 400 after 3 repeats (2:22, 2:20, 2:23,
2:28, 2:23, 2:23, 2:20). felt terrible, legs dead. quick recovery.
Sat, 5k- 15:33 (4:55, 9:55), 4th overall. course rolling, average
(similar to planters course in winston). felt awful, legs smashed after
only 800m. did not feel comfortable or strong as previous four weeks.
hopefully, just rust from lack of racing. running another 5k this weekend....

Week 23
June 10 report    for the week-
65 miles, 13 mile long run. very tired most of the week; hopefully the hard training
will payoff this fall.. Monday- hard 10 miles in 56:00; Tuesday hill workout at Schenk
Forest - 3*(3*80 second hills)w/ 2:00 tempo at the end of the third hill of each set.
solid workout, although the recovery pace must be increased. Saturday- Race for the
Cure 5k, Meredith College. 15:27 (4:47, 4:58, ~2:40, ~2:28). Did not push pace, felt
awful for first 3200m; felt better as run progressed. comfortable at finish...if 4000m
split was correct, then solid finish. Still long way to go....

Week 24
6/17 report    grandma's week-
68 miles, 12 mile long run
Wed- 5 normal pace, 7*200m in 30.02 to 31.4, rainy weather.
Sat- hard 9.5 miles in Duluth on greenway. windy on turn around.

Week 25
6/24 report     69 miles, 14 mile long run, one day off
workout- 3up, 3*(4*400  m hill), 2 down. same hill as a few weeks ago..hit
1:20.2 to 1:20.8 for first 8, then 1:19, 1:18, 1:17. solid.

Week 26
7/1 report  48 miles, 11 mile long run   workout- 3 up, 4:36 mile (2:16)- felt tired, but okay. 4*400 66, 65, 64
(split 33 for each 200).

Week 27
7/8 report    44 miles this week

Week 28
7/15 report    65 miles; one day off. long run=12. tempo on sunday- Umstead Forest, measured 5 miles out/back. 28:01, 27:05. Steady, comfortable except for last hill.

Week 29
7/22 report    Mileage 41, three days off due to travel/work. In Brussels from Tues to
Sat, which has left me drained. Hope to re-group over the next few weeks
for some solid times in August/Sept.

Week 30
7/29 report    58 miles, 2 days off. sick. tired. not running well.

Week 31
very sick. missed 3 days. easy build back up. ...41 miles. really struggled
all week until y'day -5:05 for mile 6 on a square track in flanders new
jersey. random.

Week 32
48 miles this week, 12 long run, too hot!
 

Week 33

this week- 63 miles, 13 mile LR, 1 day off. struggled w/ the heat/humidity and lack of hydration (i wonder who is responsible for that last one?). either way, seem to be turning the corner, although the LR was  similar to the (in)famous 1990's "bfb and mike salem lake long run/walks". whew, humidity was tough!

Week 34
8/26 report    63 miles; 15 mile long run, one day off. first 15 in a looong time. ran w/ agnew,
honea and travis walters. getting better-

Week 35
64; 1 day off (in Boston), 17 mile long run w/ Honea, Brendan Rodgers, T. Walt, and Ag. tired.

Week 36
Anyway, mileage for week: 67 w/ 1 day off, 15 mile long run. Mon: hard
12 miles at 5:30-5:40 pace. Wed: 12 miles, w/ miles 5-10 at 5:30 pace.
Very tired and inconsistent.

Week 37
ran 54  miles last week w/ 2 days off (too much CNN) and 15 mile long run. at least the weather has been
incredible!

Week 38
60 miles, 2 days off. 15 mile long run. feeling sheh-teh....

Week 39
43 w/ 3 days off. will be in boulder from wed pm to sun am. hopefully that
will re-charge these dead batteries.

Week 40
60 miles, one day off, long run 10. moutain biking on Sat pm - 10 miles
out/back starting at 8500ft.  in Boulder Wed night until Sun am....incredible
city, incredible weather, great running.

Week 41
45; long run 15. terrible week for running

Week 42
55 miles this week, 15 mile Long run, 2 days off

Week 43
63 miles; 15 long run, one day off.

Week 44
45 miles, 3 days off. had to pull off the weekend hat trick to meet the
first official winter of discontent challenge (run four day). either way,
feelign better and anxious to get in shape.

Week 45
five days running; 54 miles, long run 15. 5k on treadmill in 16:10 (5:20, 5:10,
5:04)...not on a "real" surface, but its a start.

Week 46
55 miles, 15 mile long run. ran 5/7, including 5k 16:05.

Week 47
59 miles,15 mile long run,  6 days running - sprained ankle on saturday, which
prevented the sweep. a little "save" and a lot of wake trails made for great
running.

Week 48
54 miles, 2 days off. short 5 mile "race" based on splits ran between 25:40-26:00.
Ran Raleigh Marathon Relay w/ K Watson, D Honea, TWalt and Ag. although
we easily won, the effort was wasted on a poorly run event. Nearly 1.5
miles was cut early by half the field due to a marshall error.

Week 49
45 miles; 10 mile lr. tired, run down.... ready to end this terrible year
and start things off right in 2002.

Week 50
48 miles; 15 mile long run. sick much of the week, but feeling better.
the duke game last night did make me sick again though.

Week 51
 
 

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