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
Year 2008 Training Data
Week 1
26 miles, 5 days running. Getting better but still sore, slow and
tired!
Week 2
27 miles, 8m LR. Sore and tired. Ankle/knee better, lower back tight.
Week 3
21 total, 5 days running.
Ankle about 90% and knee very good. Just about ready to start turning
on the training.
Week 4
Travel for meetings to Belgium, NJ, PA, NC
18 miles, 3/7. 6, 3, 6
Week 5
21 miles, 3/7 days. 7, 8, 7
Week 6
5/7 days running. 31 miles, 8m LR. Legs much better and now ready
to start rebuilding base.
Week 7
M- 0, travel
T- 7
W- 7
H- 4, travel
F- 0, travel
S- 9
S- 7, sprained ankle, does not seem too bad 34 total
Week 8
M-0
T-7, travel
W-7, travel - middle 3 miles between 5:40 and 6:00
H-6, travel
F-0, travel
S-10
S-7, last two miles in 5:45 37 total
Week 9
M-5
T-0, travel
W-0, travel
H-0, travel
F-5
S-11, 55degrees by end of run!
S-7 28 total
Week 10
35 miles, 12m LR
Week 11
30 miles, 10m LR
Workout with old guys at W-S. Two sets 4*400 at Wake between 72-75.
200 jog, 400 between sets.
Week 12
32 miles, 9m LR. Hamstring, IT band sore.
Week 13
30, 10m lr. traveled all week.
Week 14
35, 9m lr. tempo run. traveled all week.
Week 15
30 miles
Week 16
30 miles
Week 17
30 miles
Week 18
30 miles
Week 19
40 miles, 8 mile long run.
6/7 days.
Week 20
33 miles. Not a good week. Traveling all week (London, Philly)...
sick.
Week 21
34 total, 4/7 days including weekend in Winston
Sat-6.5 loops at Wake
Sun-Bethabra
Week 22
Mon-SYA extension
38 miles this week
Week 23
40 miles, 9mLR. Chicago Sun to Tues; Philly Wed and Thurs.
Week 24
M-7, 103F
T-7, 100F
W-7
H-8, NJ
F-8, NJ
S-9, NJ
S-10, NJ 56 total
Week 25
M-0, travel
T-8
W- uptempo 8, travel (5:42 in middle of run at UNCW track)
H-0, travel
F-8
S-solid 10
S-8 treadmill, 3*mile c/ quarter rest (5:45, 5:30, 5:15)
42 total
Week 26
50m, 10m LR
Week 27
52 miles, 10LR. Survived week of running at beach.
Week 28
M-9, steady.
T-8
W-8
H-3, sick
F-0, sick
S-8, steady. ran in afternoon - very hot/humid.
S-9. Treadmill workout, 4*mile at 1% incline with 90sec rest (5:30,
5:15, 5:10, 5:00). Very comfortable -- now just to repeat it outside.
45 total, 9m LR.
Week 29
M-5
T-9, felt terrible, run down
W-0, sick
H-5, recovering
F-8, solid
S-9, hot/humid
S-7, tired, humid
44 total
Week 30
M -5
T-10, steady 6:30 pace
W-9, treadmill
H-0 travel
F - 9, cut down on treadmill. 6:00, 5:25, 5:15, 5:05 last four miles
S - 9, humid. tough last 20 minutes
S -8, very humid. felt awful.
50 total
Week 31
M-4
T-9
W-9, San Fran
H-0, travel
F-9
S-12
S-9
52 total
Week 32
M-8
T-0, travel
W-8, workout. 3 mile tempo on treadmill (5:40, 5:20, 5:00)
H-0,
F-8, travel. humid
S-11+, solid, great weather
S-9.5, strong finish. Great weather. 44.5 total
Week 33
45 miles this week
Week 34
M- 8
T- 6
W- 8
H- 4
F/S - 20miles inclusive of wu/wd (Hood to Coast)
S-Advil and ice 46 total
Week 35
M-0, 50 min elliptical (okay)
T-0, rest
W-0, 45min elliptical (general soreness is gone; now, I know my
true "injuries")
H-0, 6 ellipitcal
F-6.5, hurting last 15 minutes
S-0, 60min ellip
S-8, good run, felt much better for most of run. IT bands tight.
14.5m running
Week 36
M-5
T-0
W-0
H-6
F-0
S-6
S-6 23 total
Week 37
M-5
T-5
W-5
H-5
F-5
S-0
S-6 31 total
Week 38
M-0, finishing up active rest and recovery
T-6
W-0, travel
H-0, trave;
F-5, travel
S-7. incredible weather
S-6 (last miles in roughly 6:00, 5:45, 5:40 on greenway)
24 total
Week 39
35 miles this week
Week 40
28 miles this week, sore IT band and knee
Week 41
37m, 8m LR.
Week 42
25 miles
Week 43
30 miles
Week 44
40 miles
Week 45
25 miles; 1 day elliptical, 45 minutes. Traveled Tues to Fri.
Week 46
35 miles; 2 days - 40minutes elliptical. Traveled Mon to Fri
Week 47
M-60 minutes ellipitcal; high intensity
T-3 miles; 30 min ellip, low intensity
W-3 miles
H-60 minutes ellip; high intensity
F-40 minutes ellip; med intensity
S-60 minutes ellip; high intensity
S-60 minutes ellip; high intensity
Week 48
4 days running, 24 miles, 9m lr
2 days elliptical 45 minutes intense
Week 49
4 days running, 24 miles, 7m lr
1 day elliptical, 50 minutes
Week 50
8 miles this week
Week 51
M-6, travel
T-6, travel
W-7, travel
H-6, travel
F-0, travel
S-7.5, average
S-8, slow
40.5
Week 52
M - 0, shopping
T - 7.0
W - 8.0
H - 8.5
F - 8.0
S - 6.0
S - 7.5 45 total
Week 53
Monday - 7.5, treadmill. Last mile 5:15 and hurtin.
Tuesday - 5.0
Wednesday
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