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
Thurs-5
Fri- 8
Sat- 8.5
Sun- 7

Week 2
0, 6, 6, 6, 6, 9, 7
40 total this week

Week 3
35 miles -- traveling all week

Week 4
55 miles this week

Week 5
22 miles, sick at end of week

Week 6
30 miles, still ill

Week 7
35 miles, 5 days running. Traveled Mon, Tues, Wed, Fri. 35 miles, 5 days running. Traveled Mon, Tues, Wed, Fri.

Week 8
35 miles, 5 days. Ran 17:00 5k on treadmill

Week 9
35 miles, 4 days. Treadmill -- 5k, 17:15.

Week 10
35 miles, 4 days. Tough weekend runs outside (been on the treadmill too much)... sore, tight, slow.

Week 11
32 miles, 9m LR

Week 12
32 miles, 4/7 days

Week 13
41 miles, 5 days. Making progress -- several high tempo runs.

Week 14
M-5
T-0
W-0
H-8, hard
F-6
S-8
S-8, 5:50 last few miles            35 total

Week 15
M - 7
T - 0
W - 8.5, uptempo last 1/2 run.
H - 7, slow
F - 10, uptempo on the roads, hilly. last mile 5:28
S - 9, steady
S - 8, slow and easy. 8*20 sec strides on woodchip!         49.5

Week 16
M - 0 travel
T - 5.5, steady 6:00 pace around lake in Austin
W - 6, steady
H - 7, steady
F - 6, steady
S - 6, 5:30-6:00 pace
S - 7.5, steady

Week 17
M-0, travel
T-6, travel
W-5, travel
H-6, up-tempo, travel
F-7, steady
S-11, steady
S-6, uptempo            41 total

Week 18
M - off, travel
T 8 - quick, travel
W - 7 slow, travel
H - 8, steady
F - 9, steady with uptempo last few miles
S - 10, steady
S - 8, slow        50 total

Week 19
M-0, travel
T-7, travel
W-9, travel
H-8
F-9
S- 6, treadmill. 5k in 16:55.
S-12, slow and steady                51 miles

Week 20
M - 0, travel
T - 8, travel. tired, nice run though.
W - 0, travel
H - 8, travel. very tired.
F - 6, 5k on treadmill. 5:40, 5:20, 5:00.
S - 12, good run.
S - 8, slow, tired.  42 total

Week 21
M-0, travel
T-8, travel
W-9, travel
TH-0, travel
F-6
S-8
S-pulled into a workout with BFB and crew. 8*100; 3*(3*400) with 100/400 rest. Steady workout although inconsistent splits across most of workout. 52 total

Week 22
M- long 11, sore
T-7
W-0, travel
H-8, travel
F-8, travel
S-0, travel
S-5, travel

Week 23
M-5, travel
T-6, travel
W-0, travel
H-7, travel
F-6, travel
S-8
S-8, slow and tired            40 total

Week 24
M-8
T-5, travel
W-5, travel
H-0, travel
F-8
S-7
S-basketball                33 total

Week 25
40, 2 days off, 10m lr

Week 26
45, 1 day off, 10m lr

Week 27
52, 0 days off, 12m lr

Week 28
40, 3 days missed, 12m lr, travel all week.

Week 29
M-0, travel
T-8, 5k on treadmill, 1.5% incline - 5:30, 5:30, 5:30, 17:08
W-6, travel
H-0, travel
F-8, 5k on treadmill, 2.5% incline - 5:30, 5:20, 5:10, 16:40
S-5
S-13 miles, steady            40 total

Week 30
30 miles, 10m LR, 4 days only. Travel much of week.

Week 31
34, 4 days
Sun, 5k on treadmill. 2% grade, 5:33, 5:22, 5:06.  Felt very comfortable.

Week 32
42 total
treadmill 5k in 16:25, 2.5%
13m long run.

Week 33
M-8
T-0
W-7, 16:20 5k on treadmill, 3%
H-0 travel
F-7 quick in Umstead, tired
S-10, treadmill. 5m tempo at 5:40 pace, 2%. Steady
S - 10, nice and slow        42 total

Week 34
M-7
T-0, travel
W-5, awful run in the heat/humidity
H-0 awful, dead.
F-7, awful, legs flat
S-9, 4m tempo run. 2.5% treadmill, 5:45, 5:40, 5:30, 5:20. tired.
S-13 slow and steady. better.                41 total

Week 35
M - 8
T - 8
W - 5
H - 4, Portland
F -2, Portland
F/S -18 (Hood to Coast; 16 racing plus 2 wup/wd);
S - 0 recovery            45 total

Week 36
15 miles, active rest

Week 37
18 miles, sprained ankle on trails.

Week 38
26 miles, 4 days, ready to start gearing back up.

Week 39
M-0
T-0, traveling
W-5, steady; traveling
H-0, traveling
F-5, easy
S-9, steady
S-7; hardest run - in terms of pace - since H2C.  Great weather; solid. 26 total

Week 40
35 last week, 5 days running, 4 days travel

Week 41
35, 5 days. very tired.

Week 42
30 miles, 4 days (traveled 4 days)

Week 43
M-4, Philly
T-6, Philly
W-7, Boston
H-0, Boston
F-6, Boston
S-7.5
S -

Week 44
15 total
 M-4, travel
T-5, San Fran
W-6, San Fran - sick
H-0, San Fran, flu
F-travel, flu
S-0, NC State ACC Champs!! Rollie Geiger is da man.
S-0, slow recovery

Week 45
16 miles, 4 days running (3-3-4-6)

Week 46
24 miles, 3 days running.... I'm just about recovered and now just getting caught up on work. Traveled 4 days last week

Week 47
32 miles

Week 48
M-0
T-7
W-6, Wake trails, 6:10 pace. Cardio ok, endurance getting weaker by the day
H-9 with Style and BFB. Good times.
F-8 with Jackie in Winston. Hamstrings and IT locked from y'day. Pathetic.
S-6, tired
S-6, steady pace            42 total

Week 49
32 miles

Week 50
24 miles

Week 51
45 miles

Week 52
40 miles

Week 53
M - 7
T - 7
W - 7
TH - 7
 
 

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