| 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 | | 56.00 | 0.00 | 0.00 | 0.00 | 0.00 | 56.00 |
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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 |
| Giants won! It's a great day! | |
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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 |
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Planet walk, then to my new house, then planet walk 1.5 times, then home. Lightly falling snow, kinda slick roads. 10 miles, 1:15:23.
Adrenaline- 104 | |
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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 |
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Ran to Cody's house, did a 5 mile loop route with him, back to his house, then to my house plus a hair more. 8.5 miles, 1:01:20. Felt good.
Adrenaline- 112 | |
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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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I finally put my real goals for 2008. I'm treating the winter series as training only (i.e. no speedwork to try and PR at 5k), with an emphasis on Ogden marathon, St. George marathon, and especially my 3 trail races. Should be a great year.
6 miles around Providence, Millville, Logan at 7:15 avg pace. Actually about 6.25 miles, I think, but I'll round down this time.
Elite- 366 | |
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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 | 0.00 | 10.50 |
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Indoor day. I wanted a good workout, but couldn't decide between hills and tempo, so I did both. Did 2 miles warm up at 7:30 pace, then did 4 tinman tempo miles (6:30 pace). Next, I slowed down to 7:30 pace again but started increasing the incline on the treadmill 0.5 degrees every minute. After 15 minutes I was up to 7.5 deg and working hard. I then quickly bumped it up to 10, then 15 just for fun. Could barely do it. Lowered back to 10 degree incline and slowed the pace to 10 min miles. Did this for a bit. Then lowered down to 5 percent and sped up to 7:30 pace. Then did a bit more at 2 percent. Once I got back down to 0 incline, I had 1 mile left. I did the first half at 6:00 pace and the second half at 5:00 pace (I felt like jtshad). Might have done a bit more but I wanted dinner (it was after 8 pm) and the treadmill got very wobbly above 10 mph. Felt good overall- and I got in a good workout, too.
Adrenaline- 122 | |
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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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Easy day, twice on planet walk plus McDonalds to get a redbox.
Elite- 372 | |
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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 |
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Time for the long run. I kept hoping the sun would come out, but it was overcast all day so I didn't wear shorts. Temp was about 35-38 degrees, meaning that the roads were extremely slushy and my shoes and socks were wet the whole time, with cold toes.
My legs felt sluggish right from the start and never improved, which was worrisome since I had planned a hilly run. I ran to the end of planet walk (2 miles in 14 min, though it felt more like 8:00 pace- I guess it's a good sign when you are running a lot faster than you think you are). Then I ran 1700 S to Highway 238 in Providence. I ran south till it stops in Millville, then I turned left and ran up that road until it stops near Millville canyon. Turned left again and ran up to the Providence bench. Turned east and ran all the way up to the top houses, then wound my way to the mouth of Providence canyon. Ran .85 miles up the canyon (very muddy and slushy/snowy, with 9% avg grade). Ran down the canyon, then down Springcreek Road to 200 E in Providence. Turned right up Center street. Yes, I was glutton for punishment. Ran up Center Street to the top- it is a steady climb, getting very steep at the top (14% grade for the last .25 mile- ouch! This was 13 miles into my run and made my treadmill workout Thursday look easy). Looped my way down from the top then ran home. Total run was exactly 15 miles, 1:51:25. I am pretty darn happy with my run supposing my legs never felt good and that I ran up 1100 vertical feet in the last 9 miles, with some of it very steep.
Adrenaline- 137 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 56.00 | 0.00 | 0.00 | 0.00 | 0.00 | 56.00 |
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