| 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 | | 84.50 | 17.00 | 3.00 | 0.00 | 3.00 | 107.50 |
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| Fuel Miles: 21.00 | SC2 Miles: 24.00 | Float 2 Miles: 7.00 | Tangent 3 Miles: 7.00 | NB 760 Miles: 6.00 | Pace 3 Miles: 9.00 | Float Miles: 8.00 | Hoka Bondi B Miles: 22.50 |
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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 |
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AM- 12 Lunch- 9 This is one of the key times of the year when my Greenshortsrunning blog gets tons of hits... from people searching for Green Running Shorts, or St. Patricks Day green shorts, etc. Rather humorous to see where they all come from.
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| Fuel Miles: 12.00 | SC2 Miles: 9.00 |
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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 | 3.00 | 19.00 |
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AM- 9
Lunch- 7 + 3 + 10 min abs
Boring, I know. |
| Fuel Miles: 9.00 | Float 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM- BW. 3 mile warmup, 4 mile tempo, then had to stop to change shoes (looks like my 5 year old Tangents are finished), 6 mile more tempo, 2 mile cooldown. 60:25 10 miles, 1:38 total. Lunch- 6 more. |
| Tangent 3 Miles: 7.00 | NB 760 Miles: 6.00 | SC2 Miles: 8.00 |
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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 |
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AM- 9 around GE on a gorgeous morning. High today was mid-70's, and low is in the 60's tonight. And I saw bushes flowering. Spring has sprung. Of course, it's supposed to be mid-30's tomorrow night, but still nice this time of year. I finished my Green Belt certification at work today on the last day it was due (18 months after hiring on). Very glad to have it done- been working a lot of late nights trying to finish it. Now I might actually see my family and sleep. | |
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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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AM- 8 Lunch- 7. It was 75 deg out. I was sweating and everything.
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| Float Miles: 8.00 | SC2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 7.00 | 3.00 | 0.00 | 0.00 | 22.50 |
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AM- Long run/Big Workout with Justin. Drove to Croft State park. Beautiful morning- 35 deg at the start, 50 at the finish. We ran an 11-mile loop on the Southside trail as warm up. Then we started a tempo on the flat part of the course- there is a stretch just under 3 miles long that only has 3 very small hills and is otherwise as flat as you'll ever find. It is soft singletrack that is constantly winding- almost no straight stretches. I was immediately working as hard as during my 6:00 road tempos, though my splits were 7:00 to 7:30 (Justin fell behind a bit after a few miles). The last 3 miles were a harder sub-7, with a final mile of 6:25 and some 5:45 stretches on straight portions, including some extra incentive of trying to run down a mountain biker (which I did). Total for the BW portion was 10 miles in about 71 min. Finished with 22.5 miles in 3:11 with about 800 ft climbing. Felt good and got a great workout, though definitely have some sore hips, knees, feet, etc. Now rest for another few big weeks. PM- Just got in trouble for eating the entire dinner planned for the whole family as an afternoon snack. How was I supposed to know that was for dinner? Actually, I didn't eat the entire pizza- just 5 of the 6 pieces. According to the box, I ate 1600 calories. So I'm still way negative for the day on food. I mean really, if the pizza is small enough that I can eat it myself, should they be advertising it as a family dinner? Should be advertised as a small, post-run snack if you ask me. It's not my fault that standard serving size doesn't account for ultrarunners and 100+ mile week appetites. Right, Jake?
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| Hoka Bondi B Miles: 22.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 84.50 | 17.00 | 3.00 | 0.00 | 3.00 | 107.50 |
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| Fuel Miles: 21.00 | SC2 Miles: 24.00 | Float 2 Miles: 7.00 | Tangent 3 Miles: 7.00 | NB 760 Miles: 6.00 | Pace 3 Miles: 9.00 | Float Miles: 8.00 | Hoka Bondi B Miles: 22.50 |
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