| 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 | | 67.50 | 9.00 | 1.00 | 0.00 | 4.00 | 81.50 |
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| Progrid Guide Miles: 31.00 | Pace Miles: 8.00 | NB 769 2 Miles: 12.00 | Pace 2 Miles: 6.50 | XT Wings 2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM- No morning run due to a late night, but I did swing by Striders running store today to buy some stuff and talked to Ben Van Beekum for a while. Cody was nice enough to to run with me after work. We did a medium workout, running from the fairgrounds up to Providence Canyon. We ran up the Deer Fence trail (towards Millville), and started our tinman tempo at the top. Strong wind from the south slowed us down a bit, but the trail was nice. Ran two ~6:40's on the trail, then a 6:10 on the road leaving the canyon, two 6:20's through Millville/Providence, and finally finished with a bit faster 5:58. Like Cody said, we weren't working overly hard but didn't have a top gear to run any faster. That will come with time. 14 miles in about 1:40. Finished just as the rain started. Good run, for only the 2nd workout of the year. |
| Progrid Guide Miles: 14.00 |
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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 |
| AM- 8 mi. Hips hurt like the dickens today from running on roads for 2 straight, long-ish runs. Bugger. | |
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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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AM- Skipped the run to rest my hips. PM- 6 miles with Cody, then loaded up the kids in the stroller and ran PW4. Perfect running weather- gorgeous. |
| Progrid Guide Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 3.00 | 1.00 | 0.00 | 0.00 | 18.50 |
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AM- 6.5 miles, followed by a stressful day at work. Just felt an earthquake while watching Obama's speech on NASA given today in Florida. Cool. Not the speech, the earthquake. PM- 12 miles. First 7 at ~7:30 pace, then I did a challenging hill climb. Ran 3 miles uphill at 6% avg grade, then .5 miles at 8%, then .5 miles at 10%, all of it at 8:00 pace. My heart just about burst out of my chest on the last part. 1 mile cooldown.
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| NB 769 2 Miles: 12.00 | Pace 2 Miles: 6.50 |
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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 | 4.00 | 8.50 |
| AM- 4.5 run, 4 xt to rest the hips. |
| Progrid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.50 | 0.00 | 0.00 | 0.00 | 0.00 | 22.50 |
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AM- Long trail run with Cody. We parked at First Dam and ran up the river trail to Guinivah Malibu (trail is very passable the whole way), averaging 8-8:30 miles. Then we ran up to the Wind Caves- the trail is in perfect condition. It climbs 1000 ft in just under 2 miles, so we averaged 11:50's up. Then we turned around and ran back to the start of the river trail. Last week I bonked hard at mile 16- this week I felt GREAT the whole way. We even had a few sub-7 miles towards the end. We turned around again at Stokes parking lot and ran up 2 miles (onto the singletrack), then finally ran back to First Dam. 20 miles in 2:48:31 (8:24 avg) with about 3000 ft climbing. The weather was gorgeous, the trail was in great condition, I had a good time talking to Cody, and I felt fabulous. I can't imagine a better start to a day. PM- Ran to the park with the stroller to give the wife a break. Went the long way to get 2.5 miles, rather than just 2. Why 2.5, you ask? Just wait till Cody updates his blog today, and it should be obvious. |
| Progrid Guide Miles: 2.50 | XT Wings 2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 67.50 | 9.00 | 1.00 | 0.00 | 4.00 | 81.50 |
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| Progrid Guide Miles: 31.00 | Pace Miles: 8.00 | NB 769 2 Miles: 12.00 | Pace 2 Miles: 6.50 | XT Wings 2 Miles: 20.00 |
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