| 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 | | 7.00 | 7.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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PM- Big Workout. Figured I would be alone, but Cody surprised me by saying he was going to run in the afternoon. Weather was about 38 deg, slight breeze, slight drizzle the whole time- just enough so we didn't get too cold or wet- pretty good, actually. We did the North Logan hill loop. 5 mile warmup at 7 min pace, then 7 mile tinman tempo (goal of 6:15 pace).
Mile 1 is downhill, 2 is up, 3 is all gradual uphill, 4 is rolling, 5 is slight down, 6 and 7 are fairly downhill. Splits were 5:59, 6:29, 6:24, 6:12, 6:11, 5:54, 5:53. I didn't feel great the first 3 miles and pretty much ran 2-5 meters behind Cody (though the same pace). Felt better mile 4, then stopped for a potty break. I felt very good mile 5-7- didn't really feel too tired by the end. I wasn't watching the splits as we ran, but am pleased, especially with mile 6 (I never would have guessed it was that fast). 6:09 avg for the workout, faster than planned. Felt good, esp. the second half of the workout and esp. given my hard workout Tuesday. This is the first good week I have had this year in terms of workouts. If the long run on Saturday is decent, this will easily be the best week of the year so far. 2 miles cooldown- 14 miles, 1:33:35, 6:41 avg for the run. |
| Adrenaline 2 Miles: 14.00 |
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