| 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 | | 45.00 | 0.00 | 0.00 | 3.00 | 0.00 | 48.00 |
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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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13 miles around Cedaredge, Colorado (my grandparent's house). Lots and lots of deer and rabbits, with lots of mobile homes and dogs along the way. Very nice to sleep in a bit (6:15 am) and still be able to do a decent run in the morning. My job stinks for that. By the way, mapmyrun.com showed my route to be 12.89 miles, meaning my internal calibration is still pretty dang accurate.
Planned to do 6 miles in the evening, but didn't get home until 10:15 pm (after stopping by Provo where my sister is moving in and taking her husband to SLC). That essentially scrubbed my evening run, plus my morning run Tuesday. My plan to get most my miles M-T of this week just went kaput.
Elite- 232 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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Working from Pfizinger's book, it was time for a "shake out the legs" VO2 max workout. 4 easy miles warmup (7:00 pace), then ran 3 x 1.03 mile. I wanted to be sub-5:30 pace. My times were 5:34, 5:35, 5:31 (these were 10-12 second longer than 1 mile), so all were sub-5:25 pace. String them together and I would have a 5k PR! 4.5 miles home, with an extra .5 mile jogging between the repeats. Legs felt pretty good, nice to get some blood flowing.
Elite- 244 | |
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| | 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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12 easy miles- 4 on TOU, then got the kid and stroller, ran to planet walk, met Cody and Paul, twice on planet walk, ran to Cody's, then home plus a hair.
Ascend- 160 | |
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| | 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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River trail- I wanted to work up a sweat. Started at the nature center parking, ran hard all the way up. Reached the Guinavah Malibu campground at 35:50 (5 miles, 7:07 average uphill on trails). Fastest ever. Fast run down, but didn't push too hard- 32:27 down (6:30 average). Finished with 1 mile cooldown running to meet my wife and parents, who were hiking. Good run. Foot didn't hurt too much.
Ascend- 171 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 45.00 | 0.00 | 0.00 | 3.00 | 0.00 | 48.00 |
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