| 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 | | 76.00 | 10.00 | 4.00 | 0.00 | 6.00 | 96.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.50 | 0.00 | 0.00 | 0.00 | 0.00 | 19.50 |
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6 miles at 4 am.
PM- Met Cody, James, and Dan at Green Canyon after doing 1.5 miles warm up. We ran up Green Canyon for 6 miles- the last mile of singletrack was rather difficult (entering Naomi Wilderness), with a 12 minute mile, lots of bushes, steep uphill, rocks, etc. Total elevation gain was over 2000 feet. Coming back was great- first mile was slow on the difficult stuff (10 min) but then we averaged 6:30 pace for the last 5 miles, including a few singletrack spurts where I really picked it up and was doing ~6:00 pace (most of the last mile) or even sub-5:30 for a minute. Great run, great trail, great company, not too hot. Pretty darn good day. And nobody sprained an ankle. 1:57, with my warmup.
More miles today than Mon-Tues last week. But, thanks to a slow trail, todays 13.5 mile run was equivalent time and effort wise to more like 16 or so- so running trails will make my mileage appear lower than the road runners. It's worth it, though, to run in the mountains. I'm thinking of running mostly trails next year and may change to just a time tracker, rather than mileage.
Elite- 129
Ascend- 85 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 3.00 | 14.50 |
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Ok, here was my running day. First, I met Paul in the evening and we did 8.5 miles at 7:16 pace through the island, past first dam, and back on the canal. Saw a helicopter filling its water bucket, and even got dripped on. Then, I drove to campus and did another mile. Then, I played 90 minutes of great frisbee, good for some cross training miles. Finally, I drove to planet walk and ran it with the wife and baby stroller at about 8:00 pace, 2 miles more. Total was 11.5 miles running, 3 miles x-train.
766- 350 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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6 miles at 4 am.
Just under 7.5 miles with Paul on the river trail in the evening. My key fell out of my pocket about 1/2 mile into the run, but someone found it and set it where I could see it on the way back. Nice people.
Omni- 331
Ascend- 92 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 3.00 | 14.00 |
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Speed day- Hot outside, 90+ degrees. Ran from my house to the middle of the canal- 4 miles. Then I did 6 times 2/3 miles (from the canal bridge to one end, rest 2 min, back to bridge, rest 2 min, run to other end, etc). I wanted to run ~3:50 for each (5:45 pace, my 1/2 marathon pace). Here are how they went:
1- 4:01 (my legs were sluggish due to no warmup)
2- 3:53- felt better
3- 3:51
4- 3:49
5- 3:49
6- 3:46- legs were definitely getting fatigued by this one. But I was glad that I was getting faster on each one. I would say the turns and very uneven, rocky terrain probably slowed me down 5-10 seconds per mile, so it would have been about 5:35 pace on a track, I'm guessing. After doing them, I definitely think the bridge is smack dab in the middle of the canal- within 5 meters of dead center, I bet.
Finished with 2 more miles, then 1 1/2 hours of great frisbee (played very well for some reason- Marci and I scored the first 6 points after we got there).
766-361 | |
| | Comments(1) |
| | 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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5.5 miles at 4 am. I saw 5 shooting stars this morning, and 3 on Wednesday. I probably look silly running most of my run with my head pointing towards the stars to the east. A few years ago I saw 15-20 shooting stars on one morning run at the height of the meteor showers. PM- 7.5 miles easy in Idaho Falls
Omni- 336 Elite- 136 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 10.00 | 0.00 | 0.00 | 0.00 | 21.50 |
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Great run today even though I was by myself. Slept in a bit till 7, then ran the following: In-laws house (in Idaho Falls) to community park (the park has a marked trail- I ran 1 mile, thought I was doing ~7:15 pace but actually did 6:52- that is a nice way to start, but I had to recalibrate my internal speedometer), winding my way to Pancheri and the Snake river, up the river along the greenbelt all the way to Fremont Park, back 1 mile, cross the river, back to Pancheri, turn around, back to Fremont, back along the snake river to Pancheri, back to community park, 2 miles at the park, 1.5 miles home. I was averaging 6:50-7:00 pace for the first 12 miles, then tried to pick it up to sub-6:30 pace for the rest. I actually felt real good (though my legs were tired). Mile 16 along the river was on a marked 10k course, with a 6:10 mile exactly. Miles 19 and 20 were on the marked community park course, and I did those in 5:54 and 5:58 respectively. It feels great to be running sub 6:00 pace after 20 miles and a very long week. I was very tired by the end of the run (probably due to the relatively fast pace plus the fact this is my most miles ever- I did 90 miles in a week 2 years ago) but still had my legs. Great run. 2:24:01 for 21.5 miles. I ate 4 bowls of Lucky Charms afterwards and I am still hungry!
Elite- 157
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 76.00 | 10.00 | 4.00 | 0.00 | 6.00 | 96.00 |
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