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 at the 2004 Hood To Coast Relay
 
 

Week 1
Jan 1-4 -  37 miles

Week 2
Jan 5-11 - 0 miles; very sick. First day back today.

Week 3
43 miles this week (6, 8, 8, 0, 6, 10, 5)

Week 4
46 (9, 9, 10, 0, 8, 10, 0). Making progress....

Week 5
Wk 26 Jan (snow/ice storm): 10 (tm), 0, 0, 10, 10, 10, 10(tm)

Week 6
10, 11, 10, 10 (tm), 0, 15, 10,

Week 7
2/9    7 miles
Tuesday - 10
Wed - 8
Thurs - 10
Fri - 8
Sat - 0
Sun - 0

Week 8
Mon - 5.5 miles on TMill
Tues- 8
Weds-8
thurs-0
Friday-10
Sat.-11
Sunday-10

Week 9
Mon- 10
Tues- 8
Wed- 10 (tm)
Thurs- 0, -travel
Fri- 6 (tm)- last three miles 5:40, 5:25, 5:05
Sat- 10 - quick
Sun- 16, umstead -- slow and steady.

Week 10
Mon- 0 (traveling)
Tues - 6 (tm); 5:28, 5:16, 5:02 continuous miles
Wed - 10, last mile 5:10 (80, 78, 77, 75)
Th - 10
Fri - 8
Sat - 10, Umstead -- quick(er)
Sun -  16, slow and steady x/ last mile in 5:40

Week 11
Mon- 0
Tues - 7.5, tempo (2.5 up, 5:30, 5:17, 5:03, 2:30, 1.5 dn)
Wed -10
Th -8
Fri - 10
Sat - 15
Sun - 8

Week 12
Mon - 10 (last mile 4:55)
Tues - 0
Wed - 10
Thurs - 10
Fri - 8.5 (hard) in Miami, FL
Sat - 0 (sore) / Miami
Sun - 18 at Umstead (still sore, very tired)

Week 13
M- 9
T- 0 (Chicago)
W- 10
H- 9
F- 9
S - 10
S- 0 (basketball)

Week 14
Mon- 8
Tues- 0
Wed- 11
Th- 9
Fri- 9 (Corona del Mar / Newport Beach)
Sat- 9 (Corona del Mar/Newport Beach)
Sun- 10

Week 15
M- 0 (west tx)
T- 0 (traveling)
W- 12 - up tempo, hilly loop
H- 9
F- 10 - up tempo
S- 11 - terrible run
S- 0 tired

Week 16
M- 0 / work
T- 10 am; 5 pm (last two miles at greenway ~5:20, 5:10)
W- 10
H- ~ 12.5 Umstead 1:13 - marked 0.5 mile in 2:46
F- 10 steady 6:40s
S- 12.5, felt awful. same loop as W - 1:24 (actually felt same as Wed x/ 9 min slower!)
S- 0      Total - 60

Week 17
Mon- 9+ in morning; 5 in afternoon c/ last mile 5:06 (78, 77, 77, 74)
Tues-9
Wed-0
Thurs- 10
Fri - 10
Sat - 14 slow and tired
Sun -10 steady - 67 for week

Week 18
Mon-0 (work)
Tues-10
Wed-10
Th-0 (work)
Fri- 0 (work/travel)
Sat- 10 - hard/faster last 2 miles (Boulder)
Sun- 10 - quick/hard; last 2 miles up (Boulder)

Week 19
Mon- 6 (straight up and then back down; Boulder)
Tues- 8 (Boulder) plus 4 mile hike in Aspen ("that john denver is full of....")
5/6/4    Wed- 10 miles
Th-5
Fri-10
Sat-11
Sun-9 (last three miles on greenway/trails 5:35, 5:22, 5:30)

Week 20
Mon- 10
Tues - 10
Wed- 7; DC -- ran greenway with most of run between 5:35-5:45 pace. Hot
Thur - 0 (work)
Fri - 7; DC - same c/ most miles between 5:25-5:30 pace. Still hot.
Sat- 10 at Umstead. Not any cooler.
Sun - 10

Week 21
M-0
T- 10
W-10
H-10
F-9
S-16 (hot, humid)
S-0      55 total

Week 22
M-10
T- 10
W- 9
H- 0/travel
F- 9 (~5:30, 5:20 last two miles)
S- 15 hard, fast pace at umstead
S-10 slow      63 for week

Week 23
M-10
T- 10
W- 10
H- 8 (Phoenix; outside, 110F)
F- 8 (Phoenix; 6a 88F)
S- 0, Phoenix too hot and tired
S- 5 (Phoenix), 10 (Raleigh)    61 for the week including Monday.

Week 24
M- 10
T- 0, full court basketball
W-0, sore ah-chilles
H-10
F-10
S-15
S-0   45 for the week

Week 25
M - 10
T - 10
W - 10 tempo, last few miles under 5:20
H - 10 / 5 - pm c/ V3
F- 0
S - 15
S -10         70 total

Week 26
Mon-10
Tues- 0, 2.5 hours full court basketball
Wed-10
Th-7 (vegas)
Fri- 7 (vegas)
Sat-6
Sun-0    40 total

Week 27
M- ~ 7
T- 10
W- 10
H- 0
F- 7 (very tired)
S- 11 (last 2 miles ~5:20, 5:15)
S- 6 (last mile ~2:35, 2:28)         51 for week

Week 28
M- 9; 2hours full-court basketball
Tues-0, travel
Wed-0, travel
Th- 10
Fri- 10
Sat- 15
Sun- 6 immediately followed by 2 hours basketball   total = 50

Week 29
Mon- 0 (t-storm)
Tues-6 in 32:30 followed by 1.5h halfcourt basketball
Wed- 8 sub-6
Th-1.5h halfcourt ball followed by 7miles steady
Fri-10
Sat-9
Sun-10   50 for week

Week 30
M-0
T-10
W-10
H-8
F-8
S- 10
S-0 (need rest)        46 total

Week 31
M- 10
T- 10
W- 10
H- 6; ~2 hrs half-court basketball
F- 10
S-15; struggled in the last 3 miles
S-8             69 total.

Week 32
M-12
T-10
W-6
H-10
F-10, cool, dry weather
S-16, solid
S-8                    72 total

Week 33
Mon - 10, 5:10 last mile
Tues - 0 (travel)
Wed -0 (travel, weather)
Th- 12
Fri-10
Sat-10
Sun-8            50 miles this week

Week 34
Mon-10
Tues- 5, Cambridge, UK
Wed-0, work
Thurs-0 work, travel
Fri-10
Sat-10
Sun-10                45 total

Week 35
Mon-10
Tues-10
Wed-0
Th-6
Fri/Sat-19 (hood to coast legs plus warmup/downs)
Sun-0                45 total

Week 36
M-0
T-0
W-5, sore and out of alignment
H-5
F-0
S-9, very tired last 20 minutes.
S-6.5, dead            25.5 for week

Week 37
M-10
T-0
W-0
H-0
F-8
S-8
S-0            26 (active rest)

Week 38
M-8
T-0
W-8
H-0
F-8
S-8
S-10        42 (started building back to core mileage)

Week 39
M 0
T 7
W 0, travel
H 9
F 8
S 10
S 8            42 total

Week 40
35 miles this week

Week 41
35 miles this week

Week 42
43 miles this week

Week 43
35 miles this week

Week 44
40 miles this week

Week 45
40 miles this week

Week 46
35 miles, but I severly strained by achilles. I don't think its torn,
but will probably be off for a week or more...

Week 47
3 miles. achilles does not seem to be responding to rest/ice. MD is
next.

Week 48
Walked 4/7 days on treadmill -- 14 miles at between 14-15min/mile. A bit
ridiculous but kept the blood flowing.

Week 49
Off all week, injury.

Week 50
M, T, W, H, F: 0
S-2 miles in 13:00
S-3 miles in 19:30

Week 51
 
 

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