| 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 | | 243.00 | 41.00 | 4.00 | 2.00 | 3.00 | 293.00 |
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| ERide Miles: 83.50 | Fuel Miles: 21.00 | Float 2 Miles: 38.00 | Peak Miles: 20.00 | Fuel Trail 4 Miles: 11.00 | SC2 Miles: 41.00 | NB 860 Miles: 30.00 | Hoka Bondi B Miles: 15.50 | Crossmax Miles: 30.00 |
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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. We decided we spend so much time together that our sense of humor has melded. Not sure if that's a good thing. | |
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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- 6 with Jim and Jason. They've had to make the Shut In run tomorrow longer due to road closures (bonus miles)- now 19 miles of singletrack goodness rather than 17.8. Sweet. And Justin kindly volunteered to drop me off and pick me up at the end, so I won't have to freeze for hours on top of the mtn at the finish line while trying to hitchhike back. | |
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| | Race: |
Shut-in ridge run (19 Miles) 02:47:50, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 19.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Finally made a bit of a race report as part of this blog post. |
| Float 2 Miles: 1.00 | Peak Miles: 20.00 |
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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 |
| AM- 12 ez Lunch- 10 with the guys and behind GE by myself. I feel pretty good. Only sore thing is my ankles, which I almost twisted them quite a number of times on Saturday- I'm sure I'll be feeling it for a few weeks. A bit of fatigue, but that's to be expected. Good otherwise. |
| Float 2 Miles: 12.00 | ERide Miles: 10.00 |
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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 |
| Lunch- 10 PM- PM with Barry, Aaron, and Justin. Cold and dark. Thankfully kept us from having to watch anything about the election, leaving us free to talk about more important things like movies and bacon. 11-ish miles in 2:06. Definitely slower on the trails after dark. I took a pit stop next to a prickly bush (not on purpose) and ended up with tons of stickies all over my clothes, including the inside of my shorts liners. Ouch. |
| Fuel Miles: 10.00 | Fuel Trail 4 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 1.00 | 0.00 | 0.00 | 22.00 |
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AM- Woke up at 4:20 and wondered who won, then couldn't fall back asleep so got out of bed. BW while watching election results. I thought I'd feel tired from high mileage, but actually felt great. 4 mile warmup, then 10 mile tempo progressing from 6:10 pace to 6:00 pace by mile 8. Mile 9 and 10 were 5:50-ish. 2 minutes before the end of the workout, I decided I was feeling good enough to add another mile, so did a 5:35 mile. 11 miles workout in 66 minutes, 16 miles total in about 1:45. Lunch- 6 easy with Michael Grogg. I think this is my highest 3 day training total and I didn't sleep much last night, so very tired. I have about 1 more week of hard training, then start a 2 or 2.5 week taper to TNF 50.
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| SC2 Miles: 16.00 | Float 2 Miles: 6.00 |
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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 and 15 minute ab workout |
| ERide Miles: 8.00 | NB 860 Miles: 8.00 |
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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 | 3.00 | 10.00 |
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I just ate 4 pieces of bacon for breakfast. Mmmm, bacon. Is there a better way to start off a Friday? I would propose that there is NOT!!!
Ok, FRB-readers, 10,000 bonus points to the first person that identifies the two comedians referenced above. Lunch- 7 with Eric and Aaron, then some xt. My consecutive nights of less than 6 hrs of sleep are catching up with me- tired and feeling a bit sickish.
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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'd looked forward all week to a nice 20 miler in Dupont State Forest... till I woke up feeling stuffy, tired, worn down, and with a super sore throat. Plus, my left foot still hurts a bit. Instead, lounged around in bed for a while, played with my family, then went shopping with my daughter for 5 hours before an 80's themed birthday party for a friend at a roller-skating rink. Just needed a day off today- not often I run 90 miles in 5 days, anyways. | |
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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 |
| AM- 10 ez Lunch- 8.5 with Jim. |
| Hoka Bondi B Miles: 8.50 | ERide Miles: 10.00 |
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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 |
| AM- 9 PM- 12 miles at Paris Mtn with Aaron in the dark. Very nice temps out for a run (high 40's to low 50's) with relatively little traffic on the trails. 1500 ft climbing, 2:07. |
| Crossmax Miles: 12.00 | Float 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM- 10 ez Lunch- 7 by myself on the trails behind GE. |
| ERide Miles: 7.00 | NB 860 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 7.00 | 1.00 | 2.00 | 0.00 | 21.00 |
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AM- Last BW before San Fran. 3 mile warmup, then 3 mile tempo in 18:20, then 1 mile hard climb (i.e. couldn't even talk) with 11% on the treadmill at 10:00 pace, then 3 miles in 18:10, then 1 mile climb (started at 11%, finished at 15%) in 10:00, then increased pace last 2 miles from 6:00 pace to 5:30 pace. Finished with 2 miles cooldown. Tired but felt good. 15 total miles in 1:43. Lunch- 6 more with a big group of guys. Understandably tired. Left the house at 5:45 this morning, got home at 9 pm. Tomorrow will be the same- 6 am till 10 pm. Next Tuesday will be one of the beloved 5 am to midnight (or later) work days. Man, I gotta get more sleep, but that would require more time at home. 3 days this week, my kids were asleep before I got home in the evening.
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| SC2 Miles: 15.00 | NB 860 Miles: 6.00 |
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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 |
| AM- 4.5 ez. 4 hrs of sleep last night, then gone today from 6 am till 9 pm. Somehow, I have to make this better. Leftlanesports.com is selling hokas for 60-70 bucks, if anyone wants a pair. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Lunch trail run with Justin at DuPont. Lots of great single track, sunny, barely warm enough for just t-shirt. Good run. 18 miles in 3:05 or so, 3100 ft climbing. Last week of high mileage, now time to taper and sleep. Really looking forward to thanksgiving week to spend more time at home- today I was home for 30 minutes between 8 am and 9:30 pm. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 3.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| Am 8 Lunch-10 miles, including a speed workout with Dan. He wanted 2x2 mi @ 6 min pace and 90 sec rest, then 1 mi @ 5:45. Actually did 6:03, 5:55, 5:43 (didn't feel that fast), 5:50, 5:33. 67 min. |
| SC2 Miles: 10.00 | ERide Miles: 8.00 |
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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 |
| AM- 6 ez before 12 hrs at work. | |
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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- 6 | |
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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 ez on quiet roads, then to a 11 am thanksgiving buffet. Happy thanksgiving, everyone! | |
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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 |
| 0, but that's ok cause I'm tapering. Tough I did see Skyfall with Justin. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Am- 11 around home, including 2 mp-ish with an uphill and brisk headwind. | |
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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 |
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Lunch- 6 miles with a group of 7 guys. Perfect running weather. Full on taper time now for the North Face 50 mile Championships on Saturday. iRunFar just did their preview and will be covering the race live. I'm one of 30+ guys mentioned in the preview. Should be a blast, especially since they are predicting up to 8 inches of rain and 40-50 mph winds... Top 10 is the stretch goal, but the plan is to run competitive and do my best to place as absolutely high as I can. There's a ton of talent, that's for sure- quite a number of sub-2:15 marathoners, expert ultra guys, etc.
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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 |
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5 months after it happened, I finally did the full write up on Dale buying me a plane ticket and my Logan Peak race report. Better late than never, but this story needed to be told. Now maybe I can catch up on my 6 other missing race reports. Ok, that probably won't happen... Lunch- 5 with Dan and Webster, 4 strides.
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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 |
| Lunch- 4 | |
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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 |
| Am-3 ez with 6 strides. 32 deg out, so a bit chilly. At the airport now, heading to San Fran. | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 243.00 | 41.00 | 4.00 | 2.00 | 3.00 | 293.00 |
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| ERide Miles: 83.50 | Fuel Miles: 21.00 | Float 2 Miles: 38.00 | Peak Miles: 20.00 | Fuel Trail 4 Miles: 11.00 | SC2 Miles: 41.00 | NB 860 Miles: 30.00 | Hoka Bondi B Miles: 15.50 | Crossmax Miles: 30.00 |
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