| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 76.00 | 4.00 | 0.00 | 0.00 | 6.50 | 86.50 |
|
| Pace Miles: 19.00 | XT Wings 3 Miles: 47.50 | Progrid Guide Miles: 6.50 | NB 769 2 Miles: 7.00 |
| |
|
| | 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 |
| PM- Merlin Olsen park to the canal to First Dam to past Stokes. 9 easy miles, 76 min. Beautiful day, lots of mountain bikers on the river trail. Drove up BSF canyon yesterday to scout the Bear course. Only snow in the high parts of Left Hand Fork- I'll probably run from Leatham to Richards to as far as I can get towards Cowley sometime next week. I'm planning to run the entire Bear course multiple times this summer. Also, my Grandma sent me a newspaper article from their small town paper about the Grand Mesa ultra in July that I will be running. Should be fun. | |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 4.00 | 0.00 | 0.00 | 0.00 | 16.50 |
|
AM- 5.5 easy. Hips still sore from Sat. PM- BTW with Cody. Ran from Spring Hollow to the start of Wind Caves. Then we ran as fast as we could (i.e. tempo effort) up to the Wind Caves Ridge- 2450 feet up in 3 very, very unrelenting miles. The trail climbs steadily with no breaks, and we pushed ourselves hard enough that we were borderline anaerobic. Mile splits were 11:52, 13:15, and 16:52- and yes, that was as fast as we could go. The last mile was technical and steep enough that the trail slowed me more than aerobic/physical limitations. It was more of a faint deer trail than a real trail, with lots of rocks, roots, snow, and a nasty camber. We enjoyed the views at the top, then ran down to the junction with Cody wasting me on the downhill. Always glutton for punishment, we ran up to the Wind Caves (about 400 more feet up) just to make sure our legs were tired. Then we limped back to the car. It was the hardest 11 mile workout of my life, but great for trail running purposes. "Pocatello" was my oft-repeated mantra. If it were on road, it would have been about a 15 mile workout. But I'll take a 11 mile trail workout with 3000+ feet climbing any day. 1:49:49, which is barely sub-10:00 pace. Rocking. Thanks for joining me, Cody. | |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| AM- 8 easy. Hips are mighty sore, but everything else is great. Not even any quad soreness. |
| Progrid Guide Miles: 4.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
AM- 7 easy PM- 10 easy while watching the draft. Go Broncos! |
| NB 769 2 Miles: 7.00 | Pace Miles: 10.00 |
| |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 | 5.00 |
| AM- 5 ez |
| Progrid Guide Miles: 2.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.00 | 0.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| AM- Bonneville Shoreline Trail long run with Cody. We started at Dry Canyon and ran 7.5 miles to Blacksmith Fork Canyon. I had never run the last couple miles and really enjoyed them- probably my favorite part of the run. Nice singletrack through some trees, and even a dead moose right on the trail. Then we ran back to the car- 15.2 miles at this point in 2:19 (nice and easy 9:09 avg pace). We drove to First Dam and ran the second portion of BST all the way to Paul's house- 7.9 miles. We visited with the Petersen's for a minute, ate some of their grapes, and ran back to the car. 31.1 miles total, 4:41:10 (9:02 avg pace), with about 3700-4000 ft elevation gain and loss. Finished with a leg soak in the icy lake. Started to feel tired but still running well at the end, other than a bit of stomach issues which made me stop a few times more than I would have liked. Great weather for a long run, and I don't think Cody got too sick of me. No gear problems, blisters, etc- I think everything is dialed in for Poky 50. Now a rest week next week, 3 more weeks of training, then the race. Cody- for the record, Paul's house is 50 ft above First Dam. And our extra mile is because our stop was at 15.2 miles, not 16.2. | |
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 76.00 | 4.00 | 0.00 | 0.00 | 6.50 | 86.50 |
|
| Pace Miles: 19.00 | XT Wings 3 Miles: 47.50 | Progrid Guide Miles: 6.50 | NB 769 2 Miles: 7.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|