| 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 | | 68.00 | 0.00 | 3.00 | 0.00 | 0.00 | 71.00 |
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| Adrenaline 2 Miles: 32.00 | Adrenaline Miles: 26.00 | NB 768 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM- I had considered doing a little workout, but just a few steps into my run knew that my legs were still tired and a bit sore in the quads, so will wait for some speed tomorrow. Instead I just pounded out 12 miles. |
| Adrenaline 2 Miles: 12.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 3.00 | 0.00 | 0.00 | 16.00 |
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AM- It's a new morning run record! I squeezed in 7.5 full miles before I had to jump in the shower at 5:30 am in order to catch my 5:45 vanpool to work. 4 medium miles, followed by 3.5 miles at 6:00-6:45 pace in order to get in all 7.5 miles. Of course, now I just want breakfast and a nap...
PM- Small workout. 8.5 miles with some fast stuff- I did a descending tempo, with 5 min fast, 5 recovery, 4 fast, 4 recovery... down to 1 min. The first tempo was 5:50 pace, second was 5:45, and I kept going faster on each one till the 1 min was 5:30 pace. Felt real good although my legs were tired going into the workout. | |
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| | Comments(7) |
| | 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- easy run. Ran with both kids and Marci to Willow Park, dropped off Marci and McKinley to play, and continued with Aspen to the end of Planet Walk and back. Ran home as a family. Nice day- sunny, 55 deg, with a slight breeze. 6 miles at a whopping 9:26 avg pace. | |
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| | Comments(2) |
| | 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- I was supposed to do a nice Big Workout with Cody today, but work interfered and I got home rather late. I finally got out for a run at 9 pm, so just wanted to get in a few miles. It stinks I missed the workout- maybe I'll try to add a few fast miles during my long run Sat. 6 miles. My missed workout also means I'll have to run tomorrow morning and night- grr, I was hoping to sleep in till 5 am tomorrow, rather than my 4 am running wake up. | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- 6.5 uneventful miles. PM- Willow Park-Planet Walk with family (in the future, I will abbreviate this as WPPWWF). 4.5 miles. |
| NB 768 Miles: 6.00 | Adrenaline Miles: 4.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM- Long run. Cody and I did planet walk, then picked up Paul and did the Hyde Park loop. Nice loop, though there is one rather long hill that definitely increases in steepness. Good temperature, 35-40 deg- shorts, long sleeve shirt, gloves. Dropped Paul off and ran home. 20 miles on the nose, 7:22 avg (2:27:13), with 3 miles under 7:00 (fastest of 6:42). My legs have been sore all week and were very sore for the first half of the run, but started feeling a lot better by the end. Kind of strange. I felt pretty good considering this is my longest run by 2 miles and my highest mileage week by 6 miles. Finished off with a huge, delicious brownie courtesy of the Drapers.
Next week I plan to be 70-72 miles with another 20 mile long run, followed by a 60 mile week with a mini-taper leading into the Strider's 1/2. |
| Adrenaline 2 Miles: 20.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 68.00 | 0.00 | 3.00 | 0.00 | 0.00 | 71.00 |
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| Adrenaline 2 Miles: 32.00 | Adrenaline Miles: 26.00 | NB 768 Miles: 12.00 |
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