| 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 | | 23.00 | 26.50 | 0.00 | 0.00 | 0.00 | 49.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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I ran up Logan canyon today, from the start of the river trail all the way to Guinavah Malibu campground. I felt great, with only a little soreness from the race last week. I think it is 10.3 miles round trip, but one of you GPS guys will have to confirm this. First 5 miles were about 7:40/mile pace. Return trip was about 6:52/mile pace. I really pushed it the last 2 miles and ran from the end of the singletrack to the car in 11:50, which I believe is about 6:10/mile pace. Again, one of you GPS guys will have to tell me exactly how far it is. Anyways, a great run. The only bad part about the run is that the snow and mud are gone, so it wan't near as fun as last time.
806- 170 miles
766- 127 miles | |
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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 was planning to do 8 today, but my legs felt very tired the whole time and I ran out of time. But, I still did 6 around the neighborhood pushing the kid. I am feeling some fatigue still from the race, plus some from a pretty hard workout yesterday. It was good to still get some miles in and be ready for a medium workout tomorrow.
766- 133 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Did a nice run with Paul. I felt much better than yesterday. I ran to the rec center, then we ran through the Island and Sumac, the first dam, back on the canal, to the rec center, and then home. About 7:45/mile pace or so, I would guess. Somewhere between 11.5 to 12 miles. Nice to run with someone and plan our races for the year.
766- 144 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 easy miles with Paul around the landfill loop. I need to eat less vegetables at lunch.
766- 150 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Very good workout today. I hadn't run more than 15 miles yet this year, and really wanted to get in a good 16 today. I didn't drink enough during the day (dehydrated) and ran in the afternoon (i.e. rather warm), but still had a good run. I ran up Blacksmith Fork canyon, from mile 13 of TOU up to mile 5 and back. As a result, I have my splits. I wanted to run ~7:45/mile uphill and ~7:00/mile downhill. Here are the results:
Mile 1- 7:29
2- 7:36
3- 7:22
4- 7:19
5- 7:19
6- 7:43 (lots of up)
7- 7:17
8- 7:33
9- 7:00
10- 7:13
11- 7:02
12- 6:48
13- 6:55
14- 7:06
15- 6:38
16- 6:41
I could tell I was dehydrated the whole run. My legs were absolutely burning for the last 4 miles, but I was glad to pull off a few sub 6:45 at the end. I'm not sure I could have run even 1 mile more. Uphill was good but tiring, and downhill was just tiring. There was a nasty headwind on the way down which added to my fatigue. But it was a good run supposing my short season thus far. With 5 more months of hard training, I should be in good shape for the fall marathons.
Total: 1:55:10 Ave 7:25/mile up, 6:55/mile down.
766- 166 miles | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 26.50 | 0.00 | 0.00 | 0.00 | 49.50 |
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