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
1/1    5 miles
1/2    7 miles
1/3    8 miles

Week 2
M - 7
T - 0
W - 7
Thurs. - 4
F - 7
Sat. - 7
Sun. - 8            40 total

Week 3
M -7
T -7
W -0, travel
Th -7, travel
F -8, travel
Sat. -6, travel
Sun. -7, travel

Week 4
28 total; traveled Sat to Fri.

Week 5
M - 6
T - 5, sore calf/achilles
W - 0, sore achilles; 30 min elliptical
Th - 4, 30 min elliptical
F - 4, 30 min ellip
Sat. - 9.5
Sun - 10

Week 6
35 miles this week

Week 7
M-5
T-8, travel
W-10, travel
TH -0, travel
F -5, travel
Sa -7, travel
Su - 9, travel                    44 total

Week 8
42 miles, traveled Tues to Fri.

Week 9
M-6
T-7
W-6 plus 20 min ellip
H-6 plus 20 min ellip
F-0 (went to UNC basketball luncheon; pretty cool even for UNC)
S-9
S-9                43 total

Week 10
M-6, travel
T-6, travel
W-6, travel
H-0, travel
F-5
S-10
S-9, incredible weather this weekend        42 total

Week 11
44 miles, traveled 4 days.

Week 12
M-0, travel
T-7, travel
W-7
H-7 - hills and steadily increased pace
F-6 - steady (treadmill)
S-9, nice and easy (dark and lovely)
S-6.5, steady at 6:05 to 6:20 pace.                42.5 miles

Week 13
40, travel 4/7 days

Week 14
M-5, travel
T-5, travel
W-5, travel
H-6, travel
F-4
S-9, tobacco trail. nice.
S-6                40 total

Week 15
M - 7
T - 7
W - 0, travel
H - 7, great run along river in boston
F - 7, last mile in 5:40
S - 9, solid.
S - 6, last 3 under 6:00            43 total

Week 16
Mon - 6
Tues - 6, travel, tempo
Wed - 6, travel
Thurs - 0, travel
Fri - 6, last two miles 11:05 on greenway.
Sat - 6, slow and steady
Sun - 9, pushed pace throughout run at Umstead. Tired in middle.                 39 total

Week 17
M- 5, steady
T- 8, cranked up the pace early but crashed and burned coming up hill last mile. Paying the piece for too many miles on the treadmill and inconsistency this winter!
W- 0, travel
H-9, steady pace and finished Tabor style last two miles
F- 6, treadmill. 6:20 down to 5:40 pace at 2.0%
S-9, slow and steady
S-9, quicker pace but too weak on all the inclines            46 miles

Week 18
M-0, travel.
T-12, up-tempo. Perfect weather, felt easy.
W-6, slow.  Travel.
H-11, steady pace.
F-5 , hard tempo
S-12, slow and steady. Felt good except on the hills… still adapting.
S-8, steady, humid and hot.            54 miles

Week 19
M-0, travel
T-8, travel
W-0, travel
H-10
F-8
S-8
S-7                    41 total

Week 20
M-5
T, 8, solid run in boulder.
W-6, travel, 40F and rainy, cold.
H-5, travel
F-5, travel
S -10, tough run in the heat.
S – 0, travel            39 total

Week 21
M-0, travel
T-1, ankle sprain; travel
W-3, travel
H-0, travel
F-6
S-7
S-8, better            25 total

Week 22
M-6
T-7
W-5, run down. Kids brought home daycare virus.
H-0, sick
F-0, sick.
S-7, Wake trails….9:53, 9:03, 8:48, 8:39, add-on. Felt dead entire run.
S-9, slow and easy.           34 total

Week 23
M-8, 6*200 strides. Steady pace, felt good.
T-0, Sick
W-0, Sick
H-0, Sick
F-3, Chicago, sick
S-6, Chicago, tired
S-6, Chicago, tired                23 total.

Week 24
M-6, Chicago
T-6, Chicago
W-6, Chicago
H-6
F-0
S-solid 8
S-5, steady            37 total

Week 25
M- travel; Austin – 5. Hot.
T-7, Austin. Humid, warm and very tired.  Slow.
W-9, Austin. Very humid and warm even at 5:30a. decent pace.
H-0, travel home.
F-5, hot and humid. Slow.
S-7; soupy outside. Terrible run.
S-7, treadmill. Dead tired and very slow.                40 total

Week 26
35 miles, lots of travel.

Week 27
Surfside Beach:
M-7
Tu-7
W-e5
TH-7
Fr-6
Sa-7
Su-7                46 total

Week 28
M-7
T-6, 5:45, 5:30, 5:20 with 400 rest
W-7
T-8
F-5, travel
S-7
S-4, travel            44 total        Just trying to survive the heat and humidity!

Week 29
M-6, travel, San Diego
Tu-9, travel
W-5, travel
TH-0, travel, red-eye
F-6, treadmill. last 3 miles in 5:45-5:50
Sat-8, solid pace on a hilly route. good run.
Sun-9, tired.            43 total

Week 30
Rough week … caught a bad chest cold from travels/work, so only ran 20 miles.
Probably not a bad week to miss though since our highs were 98-102 with heat index in the mid teens.
Ridiculous!

Week 31
 
 
 
 
 

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