| 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 | | 226.00 | 15.50 | 0.00 | 0.00 | 44.00 | 285.50 |
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| Trail M2 2 Black Miles: 7.00 | Road N2 2 Grey Miles: 30.50 | Fuel Trail 4 Miles: 74.00 | Road M2 Miles: 14.50 | TS10 Miles: 95.00 | Trail N2 2 Orange Miles: 18.50 |
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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 |
| AM- 7 on the Chochran Shoals trails in Atl. Nice singletrack. 65 min.
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| Trail M2 2 Black Miles: 7.00 |
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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 |
| Busy day, no run. My mileage is pathetic.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 8.00 | 18.50 |
| AM- figured I should do some XT to lose weight, as I can't run as much as I'd like. 8
Lunch- 10.5 miles. The weather will be warm this week- high increasing every day till Sat will be in the 90's and low in the 70's. Good Western States heat training. I also have the heat on in my car, and it got so hot my phone overheated.
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| Road N2 2 Grey Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 4.50 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM- I wanted to try to toughen my quads for Western plus do a long run as I won't get one this weekend. Drove to Paris Mtn and run up to Kanuga, where there is a 1.12 mile long hill that drops just over 400 ft. I ran down it somewhat hard then back up, 4 times. Down times were 8:48, 8:39, 8:20, 8:06. Aaron, Lynn, and Seth showed up near the end and joined me for the last one. After I finished, we had 5.5 miles back to the car but I was absolutely dead. I had developed a sore throat and felt generally a bit sick for the past day and this workout really killed me. Honestly, those miles felt like mile 80 of an ultra, which had me worried. We finished and I collapsed on the ground for a few minutes. By the time I got home, I was shivering uncontrollably and had a fever. I'm home sick today. At least I know why I felt so bad at the end there.
The run was 18 miles in 2:55 with 2500 ft climb. Now to rest and get better.
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| Fuel Trail 4 Miles: 18.00 |
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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 |
| PM- no run yesterday as I hardly got out of bed sick. Went to work today and finally made it for a little run at the end of the day. Wasn't sure I'd have the energy for any miles but aimed for 4. Felt good enough to do 6, then pulled the plug.
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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 | 0.00 | 8.50 |
| Lunch 8.5
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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 | 6.00 | 16.00 |
| Let's see if I can stay healthy and get in a solid 5 weeks of training before Western. Started off the week with XT in the morning and a hot lunch run (80's and humid) of 10 miles. Felt good.
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| PM- Went to PM on a hot day (mid-80's, humid). Ran the first part with Barry and Seth, then did Kanuga reps. Hard down, easy up. Down were 8:30, 8:21, and 7:52 (fastest timed lap ever). Then Aaron showed up and we ran the rest of the way together. Finished with 14.5 miles and 2000 ft climb in just under 2:30.
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| Fuel Trail 4 Miles: 14.50 |
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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 |
| Lunch 10. Not near as humid today.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 16.00 |
| AM- 8 xt
Lunch- below 70 deg, much nicer than the rest of the week. An hour with Fedor and Aaron.
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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 |
| Evening run 20 in the mountains. Worked all day then drove to Rocky Bottom. Ran 3 miles towards LV then turned onto a dirt road I had seen lots of strava foot traffic on. 7 miles later, it rejoined the FHT. I ran to Laurel Fork Falls, then back on FHT till the same road, went the other way for some exploring. Ended up finishing just before sundown with 3400 ft climbing in 2:45 or 2:50 and 20.5 miles. Only saw 4 people on the trail the entire time.
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| Fuel Trail 4 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 6.00 | 16.50 |
| Am- 6 xt
Lunch- 10.5 with a pretty large LR group. Warm out.
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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 Barry and Seth. Hard thunderstorm that afternoon that cleared up prior to the run. Made for a muddy trail, very muggy, but only 1 person in the first half of the run. Normal route 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 | 8.00 | 18.00 |
| Am xt Lunch 10 with the guys. It was pretty hot out. The fact I was wearing two lack shirts, one long sleeve, probably didn't help. Holy sweaty, Batman. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 6.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Lunch- lake workout with Dan, the same one we did Mar 26 (when it was 20 deg cooler). 7 laps = 6 miles or so. Laps were 5:09, 5:07, 5:06, 5:09, 5:02, 5:06, 5:09, 35:50 total. This one was much harder, too- definitely hot. I was working hard from the get go and started dying on lap 4, so Dan ran wide on the curves for me to catch up. Monkey jumped on my back the last 600 yards. But we got it done, and faster than before. 10 or 10.5 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PM- I'll download data later but did 21 or so miles and 5000 ft climb from Table Rock State Park to the top of Sassafrass, plus a bit more, all after work. Didn't get home till 10. Tired but felt pretty good. See how my knee and feet are tomorrow. 4:20.
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| Fuel Trail 4 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Am probably just over 13 miles on a wonderful morning. Dib the last 3 miles with kids on bikes and strollers. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM- Paris Mtn on a warm, humid day (upper 80's). Ran to Kanuga but felt pretty blah. Ran somewhat hard down but wasn't feeling great- times were 9 min or so. Repeated 2 more times, then half a lap more before the Honnette's arrived and I threw in the towel and ran back with them. Just one of those days. 15 miles and 2100 ft climb in just over 2.5 hrs, I think.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 8.00 | 20.00 |
| Am 8 xt
lunch 10 mile death march. Did ok the first 7 miles, a bit slow. Then fell apart and limped in at 8-8:30 pace. Wearing black long sleeve shirt didn't help.
Pm played an hour of ultimate. In work clothes. With lots of running. That's gotta count for something. | |
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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. I wasn't suffering quite as much as yesterday but it was still pretty ugly. I'm really sluggish. Didn't make the whole 10 miles I wanted.
Pm 40 min in a 190 deg sauna, plus 5 min in a steam room. Hot. Sweaty. Websites say to heat acclimate by starting at 15 min and build up to 45-60 min, so the fact I could stay a long time right at the start was encouraging. Of course, they also say to not start heat acclimating until 2-3 weeks pre race. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| PM- Went to Rocky Bottom after work. Ran up Sassafrass plus down a bit towards Caesar's Head, then back to the car. First 10.6 miles had 3000 ft climbing. Then ran the other way on FHT and back. Got caught in the dark plus a hard rainstorm the last 10 or 15 min. I had my headlamp but batteries were low so I was glad I didn't need it more. Finished with over 18.5 miles and 4600 ft climb in 4:05 or so. Garmin said 5800 ft climb. I didn't see a single person on the trail during my entire run, not one person. Saw a bunch of squirrels, though. Got home after 10:30 pm.
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| Trail N2 2 Orange Miles: 18.50 |
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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 |
| Thought of doing a short trail race but some aches convinced me a long weekend rest was best again. I haven't run on a Saturday since March 14. Long stretch of 5 days/week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 226.00 | 15.50 | 0.00 | 0.00 | 44.00 | 285.50 |
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| Trail M2 2 Black Miles: 7.00 | Road N2 2 Grey Miles: 30.50 | Fuel Trail 4 Miles: 74.00 | Road M2 Miles: 14.50 | TS10 Miles: 95.00 | Trail N2 2 Orange Miles: 18.50 |
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