| 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 | | 48.00 | 4.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Ran with Walter and Cody early this morning. Met at First dam and ran Bonneville Shoreline trail to Green Canyon, then up all the way to the end of the main road. Perfect running weather- 50 deg, breezy at times, overcast, with one rainstorm for about 30 minutes of the run. Unlike the very snowy May 5 run up this trail, the snow was all gone. It was a very peaceful, quiet morning- there were relatively few campers due to the bad weather. Cody's foot hurt him real bad the whole run so he was very quiet, too. 6.5 miles and ~1500-2000 ft up in 58:30 min (9:00 avg), down in 46:20 (7:07 avg). Finished off the run with 2 donuts! What a great way to start the day.
Ascend- 253 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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I wanted to start doing some speed work again. I decided to do a 4 mile tempo run- weather was 70 deg and sunny. Since I am currently the only operational member of the Logan FRB, I did my workout solo. Did Young Ward loop. Ran 2.8 miles warm up at 7 min pace, then started my tempo. I wanted to be at or below 6:00 pace. First mile was 6:00 dead on, mile 2 and 3 were both 5:59, last mile was 6:03. By the end I could definitely feel that I had done a marathon 10 days earlier, but was overall happy with the workout. 4.2 miles home at 6:55 pace, giving a total workout of 11 miles in 1:12:49 (6:37 avg). Easy day tomorrow.
Marci was having pretty severe labor pains last night. Bubba Gump is due in 2 weeks, which means she could appear any day. I'm looking forward to that, partly since I will take a whole week off work and can spend it with my family and running!
Tangent- 226 | |
| | Comments(4) |
| | 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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6 easy miles with the jogging stroller. 49 min.
Elite- 505 (retired!)- these were by far my oldest shoes. I bought them as a pair of semi-lightweight racing shoes and used them at St. George 2005. Meaning I bought them 33 months ago- wow! They were ok, but not my favorite. They lasted so long because they were first racing shoes and then were relegated to easy day shoes (6 miles at a time). | |
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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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PM run- Logan Peak Run practice. Ran up Dry Canyon- I had forgotten how steep it is. And rather snowy- my last 10 minutes were on pure snowpack and I didn't really know where the trail was- I just ran uphill. 2 feet or deeper of snow, and it was rather cold and windy up there. I ran up 4 miles with about 2900 ft vertical rise. It took me 63 minutes. That means I was going just under 16 min/mile pace up a 13.7% avg grade. Truth be told, I probably speed walked 70+% of it, especially once I hit the mud and snow. Time down was under 30 minutes. It is real fun to run down deep snow- you just lean back and take real long strides. Much easier than running down rocky trails. After, I added a couple of miles on deer fence trail. Total time was 1:43:32. Kind of sad- I could usually do 14+ miles in the time that I did 9-10 on trails. It is worth it because is is so enjoyable.
I noticed that my entry from exactly a year ago gave my weekly totals for the YTD. I quickly compared to this year. Here is what I found:
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2007 |
2008 |
| Miles YTD |
656.8 |
1052 |
| Weeks 50+ |
4 |
11 |
| Weeks 60+ |
2 |
7 |
| Weeks 70+ |
0 |
4 |
It seems pretty obvious that I have done a lot more work already this year. In addition, if I didn't get sick in Mar/Apr, I would have 3 more weeks in the 60-70 mile range already for this year.
This time 2007, I also had my same pair of 806 shoes, the same Elite shoes, and 2 road shoes. Now I still have my 806's (with only 129 more miles added), the Elite's died yesterday, and I have 5 other pairs of shoes. With 2 more arriving soon. Wow.
Kind of mid-year goals- run 70+ miles every week through SGM, spend most of June-Sept at 80-95 mpw, win a trail race or two, and break 2:30 at St. George.
Shoe count (so I won't have to keep looking back)- Tangent 226, Ascend 262, 806 424, Adrenaline 344, 767 238, 768 new. | |
| | Comments(5) |
| | 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 |
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6 easy morning miles. Temperature was a bit cool, but not too bad. Knee hurt somewhat from yesterday's run, but was bearable.
PM- 6 easy miles. Knee hurt fairly bad, and I definitely had DOMS in my quads from yesterday's run. Took it easy to be ready for the long run tomorrow.
768- 6 miles (first run!) | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I had debated with my sore knee if a long run would be good or if an extra day off would be better (since I was only 2 weeks removed from the marathon). I planned on running, but had a busy day so it didn't happen. I'm not sad, though, since I think the rest will do almost as much good. Lots of ice on my knee. And a big ol-goose egg. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 48.00 | 4.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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