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)

< Mike and Jackie after the 2001 Grandma's Marathon in Duluth, MN
 
 

Week 1    Jan 1 - 6
52 miles this week- long run 10, two days off due to snow.

Week 2
55 miles this week w/ 15 mile long run and two days off..

Week 3
this week 53 w/ 15 mile long run and two days off.

Week 4
65 miles w/ 15 mile long run

Week 5
45 miles w/ 15 mile long run

Week 6
26 miles ... fairly sick for past week; did not run for four days; very
fatigued and heavy legged - barely got through 6 miles on Sunday. better now than March, I suppose.

Week 7
43 miles w/ 15 mile long run. slow increase in miles d/t illness.
running every other day...still very tired w/ slow recovery

Week 8
54 miles w/ 15 mile long run. very tired and sore. pretty good week
although forced to take two recovery days d/t poor recovery day to day. trying to be careful and not get sick again.

Week 9
55 miles w/ 15 long run and two days off d/t travel .... tired

Week 10
50 miles w/ 11 mile long run in Jax Beach
Did not blast the race; instead, I was pacing Jackie, but she cramped and
dropped out at 2 miles. So, I just cruised a tempo run, which was awesome. It
was a great feeling to stream past people the entire run, and it was
especially neat not to be in significant pain at Gate! Splits- 5:52, 5:50,
6:01, 5:40, 5:34, 5:35, 5:38, 5:45 (Hart Bridge), 5:25.

Week 11
35 miles w/ 13 mile long run and 4 consecutive days off. Upper respiratory
and sinus infection returned w/ a vengeance. Really sick, plus in Chicago all
week for work. Very frustrated - plus, Duke beat Notre Dame.

Week 12
45 miles w/ 12 mile long run and 2 days off. Felt terrible all week; weak,
fatigued, congested....really struggled early, but improving late in week.
Trying to be very careful and heal. Basically, the cold/virus has repeatedly
hit me during the last eight weeks. On a good note, Coach Foul-mouth and his
squad of Sociology majors were sent home by the Hoosiers this weekend.

Week 13
70 miles w/ 0 days off (equals
best streak of the year!) and a solid 15 mile long run today. Really being
careful, but also focused on getting back in shape. The Machine and I had
three good runs this week, which benefits us both. Finished several runs w/
strong laps on the track ... bonus- more light in the evening means more runs
in the forest. Can not wait for daylight savings time to resume...

Week 14
68, 15 mile long run; 0 days off.
Good week -  a few strong, up-tempo days.

Week 15
4 days off d/t travel and work (Newark and Cleveland rocks)
Fri- 10 miles hard / dead legs and cardio
Sat- 15 mile long run
10+ miles w/ Jackie in Charlotte SouthEnd Half-Marathon
First 10 ranged from 5:45-6:15 pace; then 5:35, 5:19, 5:30 - legs okay,
although the course was extremely hilly and the pavement hurt. Cardio was easy -
Sun- 10 miles steady

Week 16
51 miles , 2 days off (8, 8, off, 10, off, 15, 10)
15 mile long run at a good pace
very tired this week. heat was a killer esp this early in the year!

Week 17
59 w/ 15mi long run. actually, had a really solid long run w/ Bob and
Kyle Watson on Saturday.

Week 18
65 miles w/ one day off. long run 15. solid week of training.

Week 19
10-0-11-10-10-15-8
good week of training; mix of up-tempo and steady tempo runs ... traveling this week and will probably miss 1-2 days.

Week 20
48 miles this week, 15 long run at Salem Lake

Week 21
65 miles w/ one day off... good week of training - moved from trails to
roads and increased pace on most runs. Took day off d/t sore shin / foot
(secondary to roads).
Ran a local 5k "race-tempo" on Saturday. Out and back; downhill for first
half. Went out conservative and felt relaxed (of course, it was downhill),
but legs were DEAD on the last mile/hills. Either way, good way to shake
some tempo into the legs and lungs. 4:55, 5:05, 5:28 - 15:58.
Mon- AM workout w/ Dave. 12*split-600 (350-250). Goal- 1:03/57. actual 350
ranged from 1:03-1:00 and 250 ranged from 1:03-57. really comfortable-
recovery was not difficult, but we were lazy a few times and not paying
attention to the watch. Felt 100x better than Saturday. PM- 5 miles at quick
pace.

Week 22
10 / 5, 0, 12, 10, 15, 5, 8 - 65
fairly good week of running despite increased temps and humidity.

Week 23
64 miles; 0 days off; 12 miles lr ... nasty hot tues-thurs.

Week 24
50 miles, 2 days off, lr-10.

Week 25
60 miles, 1 day off, 10 mile long run. solid pace including 5:45 average on the saturday run.

Week 26
50 w/ 10 m long run. missed two days d/t t-storms.

Week 27, 28
Last week - 63 miles w/ one day off; 13 mile long run - two great days
of running d/t temps in the 80s and low humidity. Sat- 10 miles w/ Andre
Williams, Bob Henes and others; plus, 2.5 hrs of
basketball...basketball is much more fun right now than running.
Previous week - 60  miles w/ one day off, 11 mile long run

Week 29
53 miles w/ weekend off for mini-vacation.

Week 30
40 miles w/ mon-tues off; sunday off d/t feeling terrible

Week 31
62 miles (0-10-12-10-13-11-6 very humid but not quite as hot (95 instead of 100). still, pace was slower than usual in response to weather.

Week 32
12-14-13-12-
all at umstead. the weather has been absolutely incredible for August!
cool temps and low humidity (too bad not any rain, since we really need
it). i have been in jogger mode, rather than training mode. steady, mod
pace each day. could've run for 20 miles each day!
finished up w/ 8 on Friday, 15 on Sat and 6 on Sun

Week 33
Mon -11
Tues - 0
Wed - 0 (in Detroit for both days)
Th  -8 cut d/t bad t-storm
Fri  - 8 short d/t a twisted ankle
Sat- 11, very humid, sore ankly
Sun - 10  48 total

Week 34
68 miles w/ 1 day off.
16 miles lr (slow).
too hot/humid for any type of serious training.

Week 35
60 miles w/ 15 mile long run. 1 day off.

Week 36
45 w/ 12 mile long run. 3 days off; tired.

Week 37
81 (11-13-10-8-10-10-19)
decent pace for most of the runs - Sat finished w/ last 40 minutes at
5:40-5:45 pace.

Week 38
10-10-10-10-10-10-10
Good weather, good week - pounded a few of the runs.

Week 39
10-10-0 - Raleigh - day off for travel
10-0-12-13 Boulder - day off d/t hangover and hiking
Running in Boulder was excellent. First day ran a couple of loops around
the reservoir. Last two days were on the streets and the paths around
wonderland lake. excellent!

Week 41
65 miles w/ one day off. Due to reduced daylight, I hit the roads a lot
more, which meant a really strong pace for most of the runs. 5:20's to
5:30s for the last few miles of most runs. In Chicago Sat and Sun for
Jackie's marathon.

Week 42
48 miles w/ 3 days off d/t travel. In Paris Mon-Thurs. Ran Tues and Wed
in Versailles esp around/in the palace gardens.

Week 43
Traveled to Tampa, FL this week. Warm, humid weather --
52 w/ 2 days off.

Week 44
26 miles. sick, traveling in west texas.

Week 45
63 w/ 1 day off; long run (10, 0, 12, 10, 10, 11, 10)
pretty good week of running...w/ vince several days.

Week 46
28 miles this week

Week 47
60 miles this week

Week 48
38 miles this week

Week 49
52 w/ two days off d/t storm. novemeber and december have been crummy
running months d/t work and random events!

Week 50
62 miles w/ 1 day off; 11 mile long run. Feeling a little better than
previous few weeks; this week, started the old Pantheon routine of
finishing the last 1/4 to full mile on the track at a quick pace. 5:03 for
last mile on Sunday --- felt okay. Looking forward to the new year and
getting HtC training started up.

Week 51
 

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