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
Sa-8, slow
Su-9; rainy and 60F; hamstrings sore

Week 2
M-7
T-5
W-6
H-travel. 3, treadmill. 6:15, 5:50, 5:40
F-8
S-7
S-9          45 total

Week 3
M-7, stomach bug after run
T-3, recovering
W-8
H-9
F-3
S-7, steady and slow
S-10, solid finish                            47 total

Week 4
M-6
Tu-3
W-8
TH-6
F-0, travel
Sa-8
Su-9                        40 total

Week 5
M-7 travel
T-7, travel
W-7, travel
H-5, travel
F-0, travel
S-8
S-7, travel            41 miles

Week 6
M-5
T-0
W-0, travel
H-8, travel
F-10, travel
S-8
S-10                41 total

Week 7
44 miles this week

Week 8
37 miles this week

Week 9
40 miles this week

Week 10
35 miles

Week 11
35 miles

Week 12
35 miles

Week 13
37 miles

Week 14
29 miles

Week 15
35 miles

Week 16
35 miles

Week 17
35 miles

Week 18
35 miles

Week 19 to Week 22
consistent 35/week with ranges of 4 to 9 miles a run.

Week 23 - 25
30-35 miles / week.
Averaging good pace although not running every day due to work.

Week 26
32 miles…rough week with the weather. Trying to keep paces quicker even though not as far as I would like

Week 27
30 miles

Week 28
21 miles

Week 29
28 miles

Week 30
M-6, treadmill
Tu-5 -8:00p- focused on survival in the heat/humidity
W-5-9:00p, outside, tired and dragging
TH-5 – 9:00p, outside, avg 6:00 pace
F-0; travel
Sat – 6; good.
Sun – 6; steady and ok all things considered            33 total

Week 31
25 miles week before – not a great week either.

Week 32
20 miles this week – sick, heat, travel

Week 33
38 miles

Week 34
32 miles, struggling with achilles injury

Week 35
25, achilles problems. 4 days running

Week 36
28, achilles getting better. 4 days running.

Week 37
35, stable and might be improving the injury. 4 days running.

Week 38
M-8
T-5
W-6
TH-4 Boston
F/S
Leg 7 – 7.23, 6:03 pace. Steady and very comfortable
Leg 18- 3.66, 6:01 pace. Out too fast. Blew up on long climb at finish. Good grief.
Leg 29- 4.08, 5:58 pace. Comfortable
Leg 35-3.41, 5:50 pace. Tired – negative split though.
S – 0                    41 miles total

Week 39
20 miles this week

Week 40
15 miles this week

Week 41
30 miles

Week 42
10 miles, back problems

Week 43
Off all week, back trouble

Week 44
Off all week, same back trouble

Week 45
Off all week, back issues yet

Week 46
Off all week

Week 47
Off all week

Week 48
Off all week

Week 49
Off all week, back trouble yet

Week 50
M - 45 min elliptical and 20 min treadmill
T - 55 min elliptical
W - 60 min elliptical
H - 45 min bike
F - 0
S- 55 min elliptical and 30 min walk treadmill
S - 55 min elliptical

Week 51
Off all week

Week 52
Off all week

Week 53
M – core only. In Winston for holiday.
T- 60 minutes elliptical. Core.
W – 40 minutes elliptical. Alternate 3min run at 8min pace, 3min walk for 35 minutes. Core.
TH – 55 minutes elliptical. Core.
F – Jog 3*1 mile at 7:45 pace with 0.25m in between. 30 minutes elliptical. Core.
Sat. – Jog 3*1 mile at 7:30 pace with 0.25m in between. Back sore but strong. 35 minutes elliptical.  Core.
 

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