| Location: Greenville,SC, Member Since: Feb 24, 2007 Gender: Male Goal Type: Other Running Accomplishments: I also maintain a blogspot running blog. Check it out.
5k- 16:01, 1/2 marathon- 1:11:37, marathon- 2:34:16, 50k- 3:58, 100 mile- 15:19
Former World Record holder in 100 x 5k relay
Ultra history:
8-100 mile, 1-100k, 9-50 mile, 2-40 mile, 14-50k-ish
12 wins, 5 CR's, plus four 2nd, five 3rd, 4th, 4th, 5th, 5th, 9th, 16th, 20th, 28th, 38th, and 62nd place, with 1 DNF Short-Term Running Goals: Goals
Enjoy running, stay fit (and maybe lose a few pounds). Play ultimate frisbee.
4 year coach of Langston Middle School- love it Long-Term Running Goals: Unretire at some point
Run a sub-6 hr 50 miler
Win a 100 mile ultramarathon Personal: I have five cute kids. And I have some rockin short green racing shorts- I wear them mainly because it embarrasses my wife so much. I like ultimate frisbee, trail running, reading, and cheering for the Denver Broncos! And I have the absolute best wife in the world. And I used to run for the now-disbanded national Team Pearl Izumi- Ultra! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 229.00 | 0.00 | 0.00 | 0.00 | 3.00 | 232.00 |
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| TS 9 Miles: 20.00 | Road N2 Miles: 14.00 | Road M3 3 Miles: 60.50 | Road N2 2 Grey Miles: 15.00 | Trail M2 Miles: 21.00 | Road M3 Miles: 81.00 | Trail M2 3 Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- started the year off with 10 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch- 10 miles at LR.
It appears the flu afflicting my family for the past week has finally landed on me. I was pretty miserable at work all afternoon. Bugger.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Home sick all day, barely got out of bed. I did update several key items in the information shown to the left. Can anyone identify the key changes? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick, at home. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not sure why, but I updated my blog. A few key memories from last year, a small look forward. Basically my year in running in under 1000 words.
http://greenshortsrunning.blogspot.com/2015/01/looking-forward-looking-back.html
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. But I did my therapy exercises and went to work. Should be able to run tomorrow. The low was 10 deg this morning- brr.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Am 4 miles of actual running. They were as slow and tiring as you would expect after a week of the flu. But it was great to be out there. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 8 miles on a cold morning (in the 20's). Felt slower than I actually ran, so I guess that's good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- started off the week with just over an hour listening to the recap of the football weekend. Pretty bummed the Broncos lost. That was a pretty sad game.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch- 10 miles with the guys. It was 40 deg, windy, and raining, cold enough that even the normally resiliant Aaron was commenting how cold it felt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 10. Not very fast. Not very pretty. Didn't quit.
Went to PT again this afternoon. The therapist said he was very pleased with the improvement, and gave me some new exercises. Then he was interested in ultras so asked me questions about them for over an hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch- 10 miles with the guys. Chilly and breezy out. Also did my physical therapy 3 times throughout the day. Sitting 100 feet away from the company gym has its perks.
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| Road N2 2 Grey Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Yesterday was the first run I felt good at since the flu, and as good as I felt yesterday, I felt equally as bad today. Slogged through 5 miles with the guys before stopping with the rest of them. Added a little xt at the end.
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| Road N2 2 Grey Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM- It was chilly this morning, below freezing, so it might have been smart to wear tights, but my legs survived. Whereas yesterday I struggled through 5 miles, today I felt good- first 2 miles were 14:40, and I think I maintained pace till the last mile. The only sore thing was my quads, which I've been beating to pulp 2 or 3 times a day with my physical therapy. Ran 15.5 miles total in 1:52 or so.
This is my first week above 60 miles since... let's see... August. Wow, that's pretty sad. Nowhere to go but up, at least. And my 8 extra pounds is slowly coming off, aided by the flu.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Am 11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM- Paris Mtn with Barry. Only my second trail run in 4 months. While I can chug through road runs these days, apparently taking this much time off the trails results in loss of trail legs. I struggled the whole time, working harder than usual on the uneven terrain and crawling up the hills. Pretty pathetic. But it was great to be out there. Weather was great, too- mid 60's, quite nice. 11 miles or so in 1:50.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch- felt terrible for 45 minutes, then felt slightly less bad (still not good). Called it a day at 8 miles. Blah.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lunch- as bad as I felt yesterday, I felt fine today. 11 miles or so.
I'm being reminded that when I'm getting back in shape, roughly 1/3 of the runs are good/great, 1/3 are mediocre, and 1/3 are terrible. It will be this was for another month or more, I imagine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Am 10 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM- upper 30's, blustery wind, drizzly- perfect weather for a winter SC run. My legs felt spunky right from the start as I ran Georgia Road area, my normal, rolling hills route. I've been listening to the Mormon Channel podcasts "Conversations" recently, which make the runs pass quickly. First road run I've worn GPS in 6+ months. I was moving pretty well, hitting the half marathon mark in 1:34 or so. My last 2 miles were about 6:45 pace, which I think is pretty darn good supposing they were net-uphill with a headwind and I felt like I was slowing down. I'm sure I'll feel terrible in some upcoming runs but it was nice to feel great today. Now I just have to work on adding distance/time back and incorporate more trails. Finished just over 15 miles in 1:45-ish (I think I averaged just under 7 min pace) with about 1000 ft climbing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Am 8 Lunch 8. There was a large group of lunch runners, 11 in all. Today was my first double since Sept 2. That's a long gap. |
| Road M3 Miles: 8.00 | Road M3 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM- Paris Mtn with only Seth (no one else made it). Colder than last week, below 40 deg. Usual loop, 10 miles and 1300 ft in 1:45 or so.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM- Water main broke today so there were no showers for a while at the gym. They got it fixed mid afternoon, so went running then with Fedor and Aaron. 10 miles. One bad part was the water was technically restored, but not the hot water. Let's just say the shower was very brief and invigorating.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch 10. Bought western states plane tickets yesterday. Getting real. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 9. Felt good, went a bit faster than normal.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM- went to PM to watch my friends run the PM races I've done most years. I ran almost all the trails in the park in the process, even the little out-n-backs, though realized I missed half the lake loop. Oh well. It was chilly and I generally felt good. Longest run by an hour in 5 months. Finished with 17.5 miles and 2300 ft climbing in 2:45 or so.
I plan to stabilize my mileage between 75-80 for a month or so, hoping to get my knee better. I keep doing my therapy multiple times per week- it's improving, but still not great.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 229.00 | 0.00 | 0.00 | 0.00 | 3.00 | 232.00 |
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| TS 9 Miles: 20.00 | Road N2 Miles: 14.00 | Road M3 3 Miles: 60.50 | Road N2 2 Grey Miles: 15.00 | Trail M2 Miles: 21.00 | Road M3 Miles: 81.00 | Trail M2 3 Miles: 17.50 |
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