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
35 miles. Summer cold has lingered so the running has been slower than I would like.

Week 32
M-5, travel
Tues.-5, travel
W-0, travel
TH-5
F-5
Sat.-8
Sun. -6            34 total

Week 33
40 miles this week

Week 34
M-7, hot& humid.
T-5, travel; heat was rough.
W-5, travel
H-5, travel. quick
F-3, travel. Squeezed around meetings.
S-9.5, good run.
S-7, solid.                41.5

Week 35
M-7
T-8
W-7
TH-8
F-5 "tempo"
Sat-10
Sun-6

Week 36
M-0, travel
T-8, hard, hilly
W-8, hilly
H-0
F-8, steady
S-12 steady
S-5, easy            41 miles

Week 37
M (Labor Day) – 7; 16:50 5k mod tempo; 5:30, 5:25, 5:15.
T-0, work.
W-8, good pace. Tired.
H-8, lake Johnson. Tired.
F-6, treadmill.
S-8, slow. Tired.
S-9, steady in Umstead

Week 38
Mon. - 9
Tues. - 5
Weds. - 8
TH – 0, travel to Boston for race. Wolfpack football beats Cincy. Great start for the weekend!
Fri / Sat. – Reach the Beach relay race; 23 miles plus ~2mi warmup:
Leg 2, ~9mi, 5:50 pace. 4:30p. Felt terrible and never got in a rhythm. Not pleased.
Leg 13, ~4mi, 5:45 pace. 11p. Felt much better. Steady although, in hindsight, should have pressed the pace harder.
Leg 24, ~7mi, 6:00 pace. 6a. Steady pace. Felt okay.
Leg 35, ~3.5mi, 5:40 pace. 11:30a – incredible weather. Went off course with another team due to poor markings…
ironically, felt the best on the last run and very comfortable.
Had a GREAT time on this trip spending time with old friends from State and Wake. Pleased that we beat the Deacs
(who ran great too), won the Masters division and placed 4th overall. Our team all ran their best although our age and
lifestyles are more obvious now. Look forward to next year’s RTB race and want to get back to a faster avg pace.
Sun. –uhh, 0.

Week 39
Active rest for two weeks to heal up IT bands, calves etc.
Mon-0
Tu-2, sore
W-0
Th-0
F-2
Sat-4
Sun-4

Week 40
M-2
TU-0
W-4
TH-5
F-0
Sat-8
Sun-0, travel

Week 41
25 miles

Week 42
25 miles

Week 43
25 miles

Week 44
20 miles. Finally, getting over some minor injuries etc. Both runs this weekend finished at 5:30-5:45 pace….
Cardio is good shape but need to build up endurance.

Week 45
20 miles

Week 46
20 miles

Week 47
22 miles this week

Week 48
M-5
T-0
W-6, quick.
TH-8 with Jackie from Wake
F-6.5 with BFB and Jackie from Wake.
Sat-7.5 with BFB et.al. at Salem Lake. Slow but fun to catch up on random topics.
Sun-7, steady and slow.        40 total

Week 49
25 miles this week, ill

Week 50
28 miles this week, still sick

Week 51
32 miles

Week 52
35 miles

Week 53
M-6
Tu-7
W-5
TH-6
Fr-7
 

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