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
Jan. 1 - Sunday – NY Day, 55 minutes elliptical, core

Week 2
Monday – Jog 3*1mile at 7:15 pace with 0.25m in between. 20 minutes elliptical.  Core. Back and right leg very sore.
T-5 miles, core
W-0 miles, travel
H-0 miles, travel
F-5 miles, core
S-4 miles. core
S- 6 miles. core

Week 3
M-5 miles
T-0 miles, travel
W-3 miles,core, travel
H-3 miles, core, travel
F-0 miles, core, travel
S-7 miles slow. Core. Back sore but ok.
S-0 miles, core

Week 4
M – 0, core exercises, travel
T – 0, core, travel
W – 0, core, travel
H – 0, travel
F – 5, core, travel
S – back/leg sore. 5*1mile slow with 0.25m walking in between, core
S – 6 miles steady and slow; core exercises. Very sore probably due to travel and lack of running this week.

Week 5
25 miles this week

Week 6
25 miles this week

Week 7
26 miles this week

Week 8
M-4
T-5
W-5
H-7, core
F-0
S-0
S-5, core    26 miles

Week 9
5 days/7 days running
21 miles total.

Week 10
20 miles

Week 11
20 miles

Week 12
20 miles

Week 13
30 miles this week

Week 14
25 miles this week

Week 15
30 miles in 5 days… still very sore but getting a bit faster. Cannot run up a hill yet though!

Week 16
30 miles this week

Week 17
23 miles this week

Week 18
25 miles

Week 19
18 miles

Week 20
Last week – 24….managed a 5:36 mile on the treadmill on Saturday without too much pain.
Now need to rebuild the foundation before the summer of discontent arrives!

Week 21
24 miles…tough week due to travel and minor pains.

Week 22
31 miles….slow and steady. Plantar flared up a bit…

Week 23
M-7
T-7
W-7
H-0, travel and work
F-7, Chicago. Stormy day!
S-7, Chicago. Steady pace. great weather.
S-7, Chicago. Finished around 6:10 pace (uncomfortably)

Week 24
32 miles this week

Week 25
M -0, travel
T-5 San Fran. Ridiculous wind off bay.
W-5, San Fran
H-0
F-6, Rockville
S-6.
S-7 at Tanglewood. Good pace finishing in 8:48 last 1.5 miles
29 total

Week 26
28 miles, Plantar issues

Week 27
15 miles, lotta travel and Plantar issues

Week 28
30 miles. Good week although plantar/Achilles problems

Week 29
40 miles at beach

Week 30
20 miles plus ~20 miles elliptical. Plantar creating havoc for me

Week 31
24 miles plus 14 miles elliptical.

Week 32
20 miles running, 18 miles elliptical. Still a wreck.

Week 33
0 running miles due to heel, Achilles, plantar. Deep tissue massage helped this week. No time for rehab yet due to travel.
35 miles elliptical plus core

Week 34
Unfortunately, 38 miles elliptical.  Plantar healing but metatarsal/peroneal tendonitis is keeping me from running more than 50 yds.

Week 35
3 days elliptical - 21
3 days running – 12

Week 36
25 miles this week

Week 37
M-5, slow.
T-0. Foot sore.
W-6.5 easy.
H-5, easy.
F-5, easy.  Sore
S – ventured out to Schenck for a Saturday morning “long” run. Good news – finished the last two miles strong, just like the old days.
Bad news – felt like a 15 miler except only ran 6 miles.
S – 6 miles, last mile in 5:50. Treadmill though.
33.5

Week 38
M-6 stead.
T-7, steady.
W-0, travel
H-7 along river in Boston. Perfect weather; quick pace.
F-0, travel
S-7 steady at 6:30 pace
S-5 steady and slow.
32

Week 39
M-0
T-6
W-6
H-0
F-6
S-7. NC State T&F reunion…great time.
S-3
28 total.

Week 40
30 miles last week. Slow and steady… just trying to get healthy.

Week 41
30 miles this week

Week 42
M-7. slow
T-7. steady.
W- travel.0.
H-travel. 6. Hard pace.
F-0, travel
S-7.5. Umstead. Perfect weather
S-6, last three miles 6:00, 5:45, 5:40. Strides (slow)
33.5

Week 43
Mon 5
Tues 4 terrible
Wed 6
Thurs 7
Fri 0 travel
Sat 6 around lochmere
Sun 7 steady from lake johnson back sore.
35 total

Week 44
M-travel – 3 in Cambridge, UK.
T-5. UK
W-5. UK
H-5. UK
F-0, travel
S-11. Tough Mudder competition in South Carolina. Great time!
S-0. v sore.

Week 45
active rest, 6 miles

Week 46
active rest, 15 miles

Week 47

M-0, Wilm
T-0, Wilm
W-5
H-5, New York City. Treadmill, last 2 miles 5:35
F-0, NYC
S-5
S-5        20 miles

Week 48
M-5
T-6, solid
W-0
H-6. Quick – sore and out of shape esp on hills
F-6.5 with BFB and $ Bill…good run.
Sa-6 slow
S-5 slow   33.5

Week 49
M-5
T-0, travel, back v sore.
W-0, travel
H-6
F-0, travel
S-6. Uptempo...finished with5:45 mile.
S-5. Steady. Back better.
22 total

Week 50
30 miles

Week 51
35 miles

Week 52
38 miles

Week 53
combination of running and elliptical. ~21 miles running and ~4hrs 30 minutes elliptical.

Week 54
 
 
 
 

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