Graduated from North Carolina State University in 1996

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
34 miles this week

Week 2
15 miles

Week 3
25 miles

week 4
42 miles. All slow but steady.

Week 5
35 miles this week

Week 6
37 miles this week. Good runs in Princeton and Raleigh.

Week 7
M-7
T-7, travel. Finished hard running outdoors. Good run.
W-0, travel. Sore.
H-0, travel
F, 6
S, 7. Last three miles under 6:00 pace (on treadmill though)
S-4, felt crappy.
31 miles

Week 8
M-7, Wilmington am. Steady.
T-4, Wilmington am (squeezed runs in before long days of meetings)
W-3, Wilmington am
H-4, Wilmington am. Rolling the majority of the run….
F-6, travel
S-8
S-9. 5:28 last mile on treadmill. Felt good.
41 total

Week 9
Mon-10, solid pace
Tues-0, travel
Wed-8, travel
Thurs-8, travel
Fri-4, travel
Sat-10
Sun-8
48

Week 10
M – 8, steady
T – 9, last 5k on treadmill in 16:45
W – 9, steady pace
H – 9, steady pace on treadmill average 6:20.
F – 7, easy
S – 13, steady pace
S – 7, good uptempo finish
62 total. Good week.

Week 11
M-8
T-8
W-10 at Umstead trails. Hard pace the entire run….a slower version of the old days in the forest. Felt the burn during the climb back to the start….nice.
H-8. v sore.
F-5, quick pace. Then, hit the Monster Truck Jam…. Sean’s first exposure to the grave digger!
S-7
S-10, steady. Back sore.
56 total

Week 12
M-0, travel
T-0, long trip over with flight delays and re-routes.
W-4, Basal
H-5
F-5
S-10
S-5
29 total

Week 13
M-6
T-6
W-0 travel
H-6
F-10
S-9
S-10, Tanglewood.
47 total

Week 14
M-10
T-0, travel
W-6 - travel
H-5- late after travel
F-6, quick pace
S-9, steady
S-9, steady
45 miles

Week 15
M-0, travel
T-9, travel
W-0, travel
H-5, travel
F-6
S-9
S-9
38 total

Week 16
M-7
T-8
W-8
H-8
F-6
S-0
S-6
43 miles

Week 17
M-6
T-7
W-6
H-10
F-0
S-10 miles; sprained ankle.
S-10 miles elliptical. Ankle too weak to run.
39 total  (49 with elliptical)

Week 18
M-7, elliptical early morning; 8 mi Wilmington evening. Ankle looked awful but, once taped up, felt fine running
T-10, Wilmington. Nice run as sun came up each morning.
W-8, Wilmington.
H-7, Wilmington
F-3, Wilmington
S-6, lower leg sore so took it easy
S-8
50mi +7 elliptical

Week 19
M-6. quicker, sub-6:00 for last three miles…. Long way to go before back in shape though.
T-7
W-7
H-7
F-3, run down and sick.
S-7. a bit better. Solid pace at end of run.
S-0
37 total

Week 20
40 miles

Week 21
M-0, travel
T-5
W-10
H-5
F-5
S-6
S-7, 5:40 last mile
Traveling and working quite a bit so squeezing runs in when possible
38 total

Week 22
35 miles

Week 23
M-6
T-5, Chicago
W-7, Chicago
H-8, nice run in a nature preserve near Chicago
F-7
S-7, slow
S-9, steady
48

Week 24
M-8, Boston. Nice run in a light rain along the river at night.
T-0, travel
W-8, Wilm. Tough run with the humidity.
H-6, Wilm
F-3 Wilm
S-9 steady pace
S-6 steady
40

Week 25
M-8, Valley Forge. Slow run but nice weather etc.
T-8, Valley Forge. Good run although weak on the hills in the trails
W-0, travel
H-7, pushed the pace hard for last 4 miles.
F-7, solid pace
S-7, slow
S-5, foot/calf sore. Old.
42 total

Week 26
M-8, hard run
T-8, quick run in Chicago
W- 0, travel
H-0, travel
F-7, slow
S-10, slow and steady
S-5, tired, foot sore
38

Week 27
M-7, last two miles in 5:30 (treadmill though)
T-10
W-7
H-8
F-5
S-10
S-6
53 total

Week 28
M-6. Crushed the pace although no idea times. In Wilmington all week.
T-7 in am. Felt fast and easy out on greenway in dark
W-0. Early morning start and late finish for work
H-11 including 5:35 mile at UNCW track in middle of run. "Short cut" backfired and ran longer than I wanted. Felt shitty most of run.
F-0, long day, travel
S-10
S-13...steady 6:20 pace most of run
47

Week 29
M-7. Slow
T-7. Wedged run in before dinner so pushed pace hard. Wilmington
W-0,work and no time for run
H-7. Not a good run at all...the wet heat was a killer.  Wilmington.
F-0
S-15. Survival.
S-7 with Robbie. Steady pace
43 miles

Week 30
M-0
T-8, Princeton …canal path. Good run
W-7, canal path. Felt tired.
H-7, Princeton, roads and paths. Fall weather but not a great run
F-7
S-16 solid at umstead forest. Low humidity, good run. Sprained ankle mid through run.
S-0, rest, ankle sore
45 miles

Week 31
M-9, crushed the last 4 miles (relatively speaking!)
T-3, thunderstorms cut me short
W-0, work
H -0, work
F-9
S-10
S-7
38 total

Week 32
M-0, work.
T-8, solid with 5:32 last mile on track. Great weather. Wilmington.
W-0, work.
H-8. solid. Wilmington
F-7, slow and steady. Wilmington
S-Kure Beach for vacation this coming week. 12  miles. Tough last 20 minutes.
S-4, late morning. Hot and humid. Felt like a continuation of yesterday’s run.
39 total

Week 33
M-8, good run. Humid.
T-7, tough
W-7, struggled in humidity
H-6, tired
F-14, easy and slow through 8...steady pick up with ~5:50 pace on greenway last three miles
S-3, slow
S-9, steady and quick
54

Week 34
M-7
T-8, last four miles 6:00, 5:48, 5:30, 5:16 on treadmill. Cardio good but gait stiff
W-0, work, sore
H-6, steady
F-7
S-12 steady.  Good run.
S-7 easy with Robbie, Ag and Bob
47 miles

Week 35
M-0
T-10
W-7
H--0
F-6
S-8
S-off
31 miles

Week 36
M-13
T-9
W-0, work
H-8, Princeton
F-0, late flight
S-12
Su-5
47 miles

Week 37
M-10
T-5, work
W-0, travel to west coast
H-6, travel. San Fran
F-5, travel. Chicago
S-14. perfect weather. Good run.
S-3. installed 30yds mulch on sat afternoon and Sunday morning. A bit sore on top of the LR.
43 total

Week 38
M-5
T-7
W-0, travel
H-6, Connecticut. Tough climbs in the run...not v strong.
F-7, Connecticut. Hard finish.
S-9
S-12. Solid. "Strides"...sadly not v fast
46 total miles

Week 39
M-9
T-7, quick pace
W-0
H-7
F-9
S-14, steady. Hills hurt.
S-4
50 miles

Week 40
M-8, Chicago
T-8, Chicago
W-0, travel, Wilmington
H-8 NYC. Pushed pace hard.
F-6, hard pace. Central Park
S-12. Legs dead last few miles.
S-6
48 total

Week 41
M-0, travel
T-4, travel
W-4, travel
H-7, travel. Good run
F-4, travel. Late at night
S-7, travel. Terrible
S-5, travel. Felt awful
31 miles

Week 42
M-0
T-5, travel
W-8, tempo. 5:42 on track mid run. Travel
H-9, travel
F-0
S-10
S-8. Sick.
40 miles

Week 43
M-8
T-9 last three miles cut down from 5:45 to 5:25. Treadmill.
W-9
H-7
F-3
S-14.5. Beach to Battleship triathlon. Relay- ran the half marathon leg. Went out comfortably and negative split...6:05 pace early,
5:50 pace middle and 5:30s for last few miles. Felt good overall, except low blood sugar from running middle of day.  Overall time on watch 1:16.37.
Random course on/off sidewalks and tight turns and crowds...probably in 1:13 shape for a true half.
S-0 rest
50 miles

Week 44
M-8, elliptical. Sore, tired from relay
T-7. Tired
W-8. Good pace, tired at end
H-0, work
F-0
S-11.5 tough mudder. Great time.
S- 8, elliptical. v sore although work out helped
43.5 miles

Week 45
35 miles

Week 46
M-8. “Sprained” rib and compressed vertebra …just need time to heal up from Mudder. Running feels fine except back and ribs!
T-0
W-9
H-10
F-5
S-0
S-9.
41 total

Week 47
M-7
T-9
W-0, travel
H-7, NYC Central Park. Hard pace.
F-5, NYC Central Park. Good run at 5a …quiet.
S-0
S-9, steady
37 total

Week 48
35 miles

Week 49
45 miles

Week 50
M-5. Chicago. Friggin cold...8f. Ran on treadmill!
T-7.
W-0. Wilmington.
H-5. Wilmington. 5a. Good run to the beach.
F-0. Wilmington
S-10. Solid pace
S-8. Good pace. IT tight.
35 total.

Week 51
M-7
T-9
W-9
H-9
F-0, travel all day
S-5
S-7
46

Week 52
M-7
T-4
W-10
H-9
F-10
S-9
S-5, felt terrible
54 total

Week 53
12/30    9 miles
12/31    9.5 miles