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
M-8
T-0
W-0
H-8
F-8
S-10
S-10            44 total

Week 2
M-6
T-10
W-6
H-0
F-6
S-9
S-10, amazing weather the past few days. Too bad, the cold is coming...            47 total

Week 3
M-0
T-6
W-6, travel
H-0, travel
F-4
S-11, tough
S-11        45 total

Week 4
M-7
T-0
W-8
H-0
F-8
S-10
S-10            43 total

Week 5
M-8
T-0
W-0
H-6
F-8
S-6
S-8        36 total

Week 6
40 miles

Week 7
35 miles

Week 8
45 miles

Week 9
M-7, Tokyo
T-6, Tokyo
W-6, travel
H-0
F-6
S-9
S-10             44 total

Week 10
37 miles, 4/7 days running

Week 11
42 miles, 5/7 days running

Week 12
45 miles, 5 days, 12LR.

Week 13
 44 miles, 2 days off, 13m LR

Week 14
50 miles, 1 day off, 11m LR

Week 15
60 miles, 1 day off, 12 mile lr. tempo run mid-week.

Week 16
45 miles, 5 days, 10 LR
Ran at Dash for Sat (tempo) and Sun.

Week 17
53, 12m LR, 2 days off.
Solid tempo run mid week.

Week 18
40 miles, 11m LR. 3 days off d/t worst stomach virus ever evolved by
mother nature. Still trying to recover.

Week 19
32 miles, 12m LR. 4/7 running. Finally recovered by the "Swift Creek
dysentary"... Still trying to get rehydrated.

Week 20
49 miles, 11m LR, 2 off. In Boulder Wed to Sun for Ag's wedding... good times, good running.

Week 21
31, 11 total, 4 off. Sore achilles, donated blood.

Week 22
34 miles

Week 23
37 miles

Week 24
37 miles

Week 25
45 miles

Week 26
54 miles, 5/7 days. This week, I'm on track for 7/7 days in the 60s

Week 27
62 miles, 7/7 days.....

Week 28
55 miles, 12m LR; workout, 2 sets (2:00, 4:00, 4:00, 2:00) with 50% recovery between. Very hot.

Week 29
48 miles, 12m LR; workout, in/out miles - 99F, ridiculous.

Week 30
48 miles, 12 m LR
Ran c/ BFB on Sat and Sun
Tues, 5m tempo on treadmill cutting down from 5:50 to 5:20.
Sat, Workout Sat, 6*DeacHill; 3 m tempo to Gardens. Very tired.
Sun, LR, good finish.

Week 31
41, 4 days
Treadmill workout at 1%. 3mi up, 4m tempo (6:00, 5:38, 5:26, 5:12), 1/2
m rest, 1 m 5:00. Okay although hard to gauge fitness from a tm workout.

Week 32
38, 10m lr.
Ridiculous weather c/ temps ranging from 97 to 105 in Raleigh.
Missed several days d/t travel.
Sat, Workout in winston: 6*Deac hill c/ BFB (46, 48, 47, 46, 45, 44). One decent loop in trails in 7:46 (~5:15 pace).
Sun, 10m steady at Salem Lake. Humid and a bit sore from day before.

Week 33
40, 10m LR. Sprained left ankle

Week 34
Rabid Dog time. 35. Slow times this year for my legs, but lots of fun. Team set PR despite 7th place overall finish.

Week 35
22 miles, 4 days running. Left ankle and achilles very sore.

Week 36
30 miles, sore ankle.

Week 37
15miles. ankle finally better, but completely derailed by IT
band (I'm sure related to the ankle). ART is helping and hope to be back
running, at least on a treadmill, in a couple of weeks.

Week 38
Off all week, rehabing ankle injury

Week 39
Off all week, injury

Week 40
4 days elliptical, 25 "miles", 1 "workout"

Week 41
4 days elliptical. 28 "miles" including two workouts.

Week 42
Minor ankle fracture healing....severe tendinitis in the ankle is
preventing me from running...PT is helping. 4 days on elliptical, 40-50
minutes (6 to 8 miles) at a solid 'pace'.

Week 43
A better week although still a ways off from training:
M- 45 min elliptical, HR avg 140s
T- 45 min ellipt, HR avg 130s, 15 min run/walk (1 min on/off)
W- 30 min ellipt, HR avg 150s, 15 min run/walk (1 min on/off)
TH- travel
F- 30 min ellipt, HR avg 140s, 15 min run/walk (1:30 on/1:00 off)
S- 30 min ellipt, HR avg 120s, 20 min run/walk (1:00 on/off)
S- 30 min ellipt, HR avg 140, 16 min run/walk (1:00 on/off, faster
pace). Ankle better, IT sore again

Week 44
6/7 days:
25 minutes, 12 to 18 minutes or running at 7:00 pace alternating with
walking. Ankle improving, knee is still the problem. Followed by 30 to
35 minutes of elliptical... Some days easy, some a hard cardio effort.

Week 45
3 days:
30 minutes on treadmill on/off (total 20 minutes running, 10 minutes
walking) followed by 30 minutes elliptical

Week 46
4 days --
30 minutes treadmill (8 walking, 10 minutes running, 2 minutes walking,
10 minutes running)
30 minutes elliptical. HR avg 140s to 150s.

Week 47
M- 50 minutes elliptical
T- 30 minutes treadmill in/out (10min walk; 20 min run); 30 min elliptical
W-30 minutes treadmill in/out (10min walk; 20 min run)
H-3 miles outside. good.
F-4 miles outside. good x/ hills (up or down).
S-5 miles treadmill. good.
S-3 miles, treadmill; 25 minutes on elliptical. good
Ankle sore and tight, gradually loosens up during run. Knee is ok on flat surfaces, still cannot run up/down hills. Improving though...
21 total miles running

Week 48
M-0
T-4 miles treadmill, 30 min elliptical
W-3 miles treadmill, 30min elliptical
H-4 miles treadmill, 30min elliptical
F-0
S-5 miles, treadmill, 25min elliptical
S-5 miles, treadmill, very sore ankle/knee
21 total

Week 49
20 miles, lr 5

Week 50
28 miles, lr 7

Week 51
24, lr 8.0 (wrecked afterwards)

Week 52
28, lr 6.5

Dec. 31st.
 
 

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