| 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 | | 70.50 | 12.50 | 0.00 | 0.00 | 0.00 | 83.00 |
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| XT Wings Miles: 7.00 | Adrenaline 2 Miles: 29.00 | NB 769 Miles: 46.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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AM- 7. I changed vans to work effective today. The new van leaves 40 minutes later which means A) I can extend my morning range to 11-12 miles, B) I can sleep in a few minutes and still get my 6-7 miles, or (my personal favorite) C) I can sleep in till 5:50 am and not run! Yeah- more sleep is good. Although I imagine doing C will make getting up at 4:05 to do option A that much harder...
PM- Wanted to run some trails. Ran 8 miles on Green Canyon. No snow for the first 1.5 miles, then just a few patches till 2.5 miles. The rest of the way to the top was slow going with lots of snow. It was packed enough that I didn't sink past my ankle, but sometimes what appeared to be snow was just slush over a stream- always a good foot-wetting experience. Up at 8:30-11:00 pace (yes, running uphill in the snow is very slow), down at 7:40-6:00 pace (yes, much faster). Then, I dropped by Planet Fitness for pizza night!!! Ate 2 pieces of pizza, ran 2 miles, ate another piece (while running), 2 more miles, then 2 more pieces. Yummy. I get some funny looks since I am running the fastest of anyone there AND am eating pizza at the same time. It's a talent, I guess. |
| XT Wings Miles: 7.00 | Adrenaline 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM- 9.5 miles, with 3.5 at 6:30 pace and 1 at 6:00 pace. | |
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| | Comments(5) |
| | 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- 11 |
| Adrenaline 2 Miles: 11.00 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 8.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| PM- Big Workout. I had a hard time motivating myself to start and felt sluggish on my warmup, though the cloudy sky and 55 deg temp was perfect. Ran tempo repeats on the canal- started at the bridge, so the first leg was 2/3 mile, then did 5 legs of 1.33 miles, then the last leg of 2/3 mile. Goal was about 6:10 pace (which is pretty good for this time of year and given the poor footing on the trail which slows me down ~10 sec/lap versus a track). Times were 4:16 (6:24 pace- slow at first), 8:24 (6:21), 8:13 (6:13), 8:10 (6:13), 8:07 (6:06), 8:04 (6:06), 3:47 (5:47). Felt good- working fairly hard but not strained, and didn't notice my breathing until the last two. I was glad I sped up the whole way. 14.5 miles in all in 100 minutes (6:55 pace). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- 7. My weight has finally dropped below 140. It was 138 this morning. My SGM weight last year was 133-134, then I got up to 145-148 over the winter. | |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM- Long run with Paul. Slept in a bit (till 6:30, I think) which was glorious. Ran to Paul's, then we ran a leisurely pace to the canal and up the canyon to just short of Guinavah Malibu. Weather was very nice, and I really liked my new arm warmers and handheld water bottle from SGRC- thanks, Steve! We blabbed at each other the whole time, mainly running related with a few random topics thrown in the mix. After a few faster long runs, it was nice to be a bit easier on this one- 7:54/mi to the turnaround, 7:42 avg on the way back (though we did a few sub-7 on the downhill before slowing as we tired out). 22 miles, 2:51:37 total. | |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 70.50 | 12.50 | 0.00 | 0.00 | 0.00 | 83.00 |
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| XT Wings Miles: 7.00 | Adrenaline 2 Miles: 29.00 | NB 769 Miles: 46.00 |
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