| 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 | | 210.00 | 47.50 | 1.50 | 4.00 | 10.50 | 273.50 |
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| Road N2 Miles: 54.50 | Fuel 2 (road) Miles: 64.50 | Road M3 2 Miles: 34.00 | Trail N1 Miles: 16.00 | Stinson Miles: 19.00 | Trail M2 Miles: 47.50 | Road M3 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 24.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| AM- early morning run on the FHT with Merle. Snow/ice off-and-on during the run, never deeper than an inch. I've had a bit of a cold and have only slept maybe 15 hrs total the past 3 days, so I was pretty worn down. We ran towards the bench and Merle pulled away right from the start. I just ran easy till I saw him coming back, 11.5 miles and 2:10 into the run. Merle was surprised I turned around 1/2 mile before the bench, but I didn't really care. The way back was pathetically slow, a good "tired, bonking, run/walk on dead legs" kind of run. These are no fun during the run, but I've found they help in races. Even added a few detours on the way back. Finished 24 miles in just under 4:40, with 4500 ft climbing (had I gone to the bench, I'd be well over an hour slower than my fastest bench run, one year ago exactly). This is my highest mileage training week since August, so that's good. Painful, yet good run.
Last run with these shoes- I've had them for years and years, at least 3 or 4 years. They are worn out and not feeling too good on my feet anymore. They had a great life, though, including 7 hours at the Barkley and 60 miles at the Bear 100.
Have I mentioned the Broncos are in the Super Bowl tomorrow?
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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. Still tired. Computer died today. I haven't backed the info onto our backup drive for 6 months. Oops. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Lunch 7 with some of the guys, then some xt. |
| Fuel 2 (road) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Am 10 Lunch ab class, then 10.5 more. |
| Fuel 2 (road) Miles: 10.00 | Road N2 Miles: 10.50 |
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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 8 Lunch 7.5. Quite the interesting conversation today about science vs religion, creationism vs evolution. Animated conversation. |
| Road M3 2 Miles: 8.00 | Fuel 2 (road) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Lunch 4.5 with Jim to SAMs club and back |
| Fuel 2 (road) Miles: 4.50 |
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| | Race: |
Foothills Drifter 6k trail race (3.73 Miles) 00:22:31, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| AM Time for another good Half Moon Outfitters race, this one at Lake Connestee. I've done 3 of their races in the past, winning all. The promised rain last night didn't happen, so weather was cool but nice. I warmed up on course and found they changed it from past years, definitely making it slower and more technical. Perfect. Started very fast to not get trapped on single track, being in first place within 50 yards. I ran hard and felt good, and all the footsteps behind me quickly fell away except for one, Tim Gibbons, who was within 5 seconds at mile 1. I just kept pushing, though, as best I could with all the turns, trees, and roots. Couldn't see him by mile 2. Crossed a bridge at mile 3 to a cheering Barry, then finished on the very technical, slow new portion. I loved it. Finished in first in 22:31, Tim was 22:50. Cheered in friends, cooled down with Jason, then stayed for awards (HM is very generous) and the awesome door prizes. Enjoyable day. This was my third race in fourth week, with another race, the infamous and challenging Mt Mitchell Challenge 40 miler in two weeks. It's not often I run this hard on technical trails, so it's nice to mix things up. Results http://go-greenevents.com/resultsdetail/id/1568 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| New race report. Now I'm only 3 races behind. http://greenshortsrunning.blogspot.com/2014/02/getting-lost-lookout-mountain-50-mile.html AM 12 while watching the Olympics Lunch10 miles. Tied a record with 13 guys running. That's a huge group barreling down the road. In the cold rain, no less. It might snow tomorrow so they already cancelled school. |
| Fuel 2 (road) Miles: 12.00 | Road N2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 10.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM BW while watching cross country skiing at the Olympics. I enjoy watching that sport for obvious reasons. Anyways, 4 mile warmup, 10 mile tempo in 62:13. Started 6:20 pace, finished sub 6. Not in A+ shape right now! just passable. 16 miles total in 1:47. Then foam roller. That's the only stretching I do with any regularity. Lunch- I talked the group into running the muddy, snowy trails behind GE. Enjoyable in the snow, a rarity around here. 6 miles. Probably have to work from home tomorrow. |
| Trail N1 Miles: 6.00 | Road M3 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM the whole city is shut down due to snow, so I'm working from home. Fedor lives nearby, so we ran 50 min on the snow packed, empty roads in the snow and wind. Then I added on extra. 14ish miles. Good practice for Mt Mitchell Challenge next week. | |
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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 |
| Lunch- working from home. We ended up with 4 or 6 inches of wet snow, and it's now 40 deg and melting fast. My run was an absolute slush fest. Not sure when my toes have been so cold. It will be a hard slog next week if they are this cold in the race. Ran to the soccer fields, the tried my MicroSpikes for the first time. They worked well for traction but the weight was more noticeable than I hoped. Finished with 9 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 1.50 | 10.00 |
| Lunch uneventful run, other than slush and all the stopped cars due to wrecks backing up traffic onto all the side roads. Faster to be on foot today. 8.5+1.5 |
| Fuel 2 (road) Miles: 8.50 |
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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 |
| Lunch- helped someone move, then met Lynn and Aaron at Paris Mtn. I have way too many trail shoes, but I didn't have any in my car in a day they were actually needed for snow, ice, and mud. We ran into Joe VanLeeuwen and he joined us for most the run. Didn't do hike only sulphur springs and couldn't get to lower Kanuga due to ice, so ended up doing an out and back on BR and upper Kanuga. 94 min, 9-ish miles. Taper now for Mt. Mitchell next week.
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| Fuel 2 (road) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch- nice 7 mile run with a big group. Did 4 laps of Mt Zion Christian School XC course.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 1.50 | 0.00 | 0.00 | 6.00 |
| Lunch- ran to the lake, then did 2x1 lap repeats (.85 miles each). Times were 4:56, 4:39 (5:45 and 5:25 pace). 6 miles total.
Not sure what the race conditions will be like Saturday. Snow, ice, warm, mud, rain, cold, wind? Maybe all of the above.
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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 | 0.00 | 5.00 |
| Lunch- 5 miles with Phil.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lunch- 3. Feeling very tired and just Blah this week. Not how you want to be feeling pre-race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Lunch- ez 3.5
RD just said we're running on trails all the way to the summit tomorrow, so it looks like my Microspikes will come in very useful! I wasn't sure if they are worth carrying for 40 miles, but I figure I will.
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| | Race: |
Mt Mitchell Challenge 40 mile trail race (37.5 Miles) 05:24:35, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 37.50 | 0.00 | 0.00 | 0.00 | 38.50 |
| Quick report- placed 3rd overall at Mt Mitchell Challenge. Had felt a bit "blah" all week leading up to the race and was worried it would carry over. It did, a bit. Legs felt flat on the initial 3 road miles, but then I found I could climb ok once on trail and I moved from about 10th to 4th by mile 13, well behind the lead pack of 3 runners. The Toll Road was muddy and had lots of flowing water but minimal snow. Then we started towards Mt Mitchell on a trail with intermittent snow- I had a bit of a low patch and tried to just stay relaxed, moving, and save my energy for the downhill. The last climb to the summit was nuts- it was 900 feet up in 1.4 miles over technical trails that are most comparable to an ice skating rink. Seriously icy- took me 30 min. Paul flew by me here. I summited and enjoyed the views for a minute, then ran down the road back to the Blue Ridge Parkway (normal singletrack path closed due to ice). I was surprised to see previous race leader Jason Bryant just ahead - he started walking down the road, never a good sign. I then played leapfrog with Paul for the next 2 hrs, battling it out for the final podium spot- I passed him, then stopped for a pit stop, then passed him again but he stayed just behind me. I yielded again with another pit stop at mile 31, then pressed hard to catch again, finally passing him at mile 34 just after the 23% grade paved road leading into Montreat. I put a few minutes on him in the last 5k. It was fun to race against him, though- it's been a long time since I had such a back and forth battle for an entire race. I finished the 37.5 miles with 4800 ft climbing in 5:24. Dane finished in CR 4:46, Shaun Pope was just under 5 hrs. Even if I had felt better, I couldn't have caught either of them.
Had a good time eating food and talking to some of the great runners before heading home to my supportive wife and kids.
I've been awake since 3:45 am and it's almost 10 pm. I'm going to bed now. After some ice cream, of course.
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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 |
| I really should change the name of my FRB page...
Legs are pretty sore today, not surprising given I ran 20 straight miles downhill (not often you do that), with 9.6 of it being paved. No running, no way. Did a 45 min yoga class and some foam rolling.
Got a little press. http://t.co/J2l81zDWOf
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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 | 6.00 | 6.00 |
| PM- did some cross training and foam rolling while watching Olympic skiing. Should be go for running tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch- 15 min abs class, then 6 easy miles running with the guys. Rolling green loop.
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| Fuel 2 (road) Miles: 6.00 |
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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- 8 with the guys. Then foam rolling. I really like foam rolling. Feels so good after a hard downhill race. Ok, it hurts. But that's good, right?
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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, inc 3 behind GE. Everyone is doing Reedy River 10k tomorrow. I got them a discounted entry. They all think I'm doing it too. But I'm not. Oh well. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 210.00 | 47.50 | 1.50 | 4.00 | 10.50 | 273.50 |
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| Road N2 Miles: 54.50 | Fuel 2 (road) Miles: 64.50 | Road M3 2 Miles: 34.00 | Trail N1 Miles: 16.00 | Stinson Miles: 19.00 | Trail M2 Miles: 47.50 | Road M3 Miles: 3.50 |
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