| 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 | | 72.00 | 8.00 | 4.00 | 0.00 | 0.00 | 84.00 |
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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- Evening tinman tempo. I ran to pick up Cody, then we ran to Paul's. We headed towards the canal and the canyon. Once we hit 4 miles (for me), we picked up the pace to ~6:20/mile. Cody and Paul turned around 1.6 miles into the workout while I took a bathroom break. Then I continued up the canyon by myself- I was working pretty hard, especially once I hit the trail. I probably pushed it a bit too much- 19:40 for ~3 miles. Turned around and ran the 3 miles back in ~19:00. I was working very hard- breathing hard and sweating A TON (a lot more than usual, for some reason). Not sure why it seemed so hard. I was dead by the end of the workout. I limped 4 miles home at about 7:45 pace. 80 deg and humid (for Logan) when I finished at 9 pm. Tired, tired. Sleep now. Ok workout, nonetheless, and very nice to run with Paul and Cody again.
14 miles, 1:38:54.
768- 90 | |
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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 |
| Late, late night with the kids means no morning run. I'm not sure when the last time was I got more than 5 or 6 hours of sleep- probably July 4 weekend.
PM- 7 miles, 4 potty breaks. One of those days. But even though I felt crappy (pun intended), I still had a funny experience. As I passed a rather slow hispanic runner, he looked at me, reached out his hand, and said "Quiero, quiero".
Adrenaline- 423 | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM- Ran to Paul's house, then ran just under 6 miles with him. Took a long route home to give me a few extra miles. Mapmyrun put me at 10.44 miles. Paul said we averaged 7:16 miles, and I know my last one was 7:00 even. 10.5 miles, 1:16:05. I'm really looking forward to the day off tomorrow (I don't get it off, I'm taking vacation hours) so I can do my speed workout in the cool morning. Not 90 deg- yeah! Then I get to spend all day watching my kids! 767- 355 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 2.00 | 4.00 | 0.00 | 0.00 | 19.00 |
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AM- Oh, it was SOOOOO glorious to do a speed workout in the cool morning rather than the hot, hot afternoon. SOOOOO nice! I still sweated enough as it was.
Big Workout- I did 3 miles warmup, then 2 miles tinman tempo pace (~6:30, which was a bit slower than it should have been), then .5 mile more. Then it was time for 6x1000 m on the track, with 200m slow jog for recovery (~1:30). My splits were 3:30 (5:36 pace), 3:30, 3:31, 3:26, 3:26, 3:21 (5:21 pace). Felt good. I was really having to concentrate hard on my breathing the last two, but my legs were not near as dead as they were after my Monday workout. About 3 miles cool down, bringing the total to 13 miles in 1:31:52.
PM- 6 easy miles with Paul on the Logan River trail. Warm out. I had a rock in my stomach from a late lunch at a pizza shop.
Tangent- 299, 800- 18 | |
| | Comments(6) |
| | 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 |
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AM- 5 easy miles. Ran the back 9 on the golf course.
PM- 6 easy miles with the jogging stroller. 94 deg here- I hate to think how hot St George is.
Adrenaline- 428, 767- 361 | |
| | Comments(2) |
| | 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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Long run today. Left at 6 am and ran to Paul's house. We ran to the canal and up into Logan canyon. There was a very stiff wind coming out of the canyon, strong enough to almost stop us moving a few times. It was strong enough that even though we were 2 feet apart, we couldn't hear each other (I asked him 3 times, "Do you think Favre will get traded this weekend?" and he thought I kept asking, "How far are you training this weekend?"). The pace up was slow- I don't think we ever went faster than 8 min pace on the way up, and I imagine the wind and hill miles may have been 9 min pace. Paul turned around at around an hour just as I paid an emergency visit to a bush. Then I continued on up the trail to Guinavah Malibu campground- just over 11 miles in 1:32:58, a whopping 8:27 pace. I was thirsty and getting tired so was excited for the downhill. Ran home via the same route, picking up the pace along the way. By the time I hit the canal I was running just under 7:00 pace. 1:19:05 for the return trip (I added on a little to hit 22.5 miles), 7:10 average. Not too bad- 1:17 faster per mile on the way back! 2:52:04 for the run- 7:38 pace. My legs were tired but still moving well by the end. Good run. It was nice to run with Paul, even though it was only for 1/4 of the run.
84 miles for this week- my highest mileage of the year and highest since last August. 85 miles next week, then up to the 90's for a few weeks. This week was the end of my race-free training, with 4 races in the next 6 weeks.
806- 491 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 72.00 | 8.00 | 4.00 | 0.00 | 0.00 | 84.00 |
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