| 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 | | 43.50 | 0.00 | 2.00 | 0.00 | 8.50 | 54.00 |
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| Progrid Guide Miles: 14.00 | NB 769 3 Miles: 27.50 | Pace 2 Miles: 10.00 |
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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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Lunch- 6 running miles- first run since last Wed. Achilles was still a bit tender and noticeable, but not painful. And no pain post-run. I'll keep doing short, flat runs (i.e. no Paris Mtn, unfortunately) as long as my Achilles permits till next week. After all, this is already my taper, and I was only planning to run 50 miles this week. PM- 6 more at dusk on the .68-mile, rubber GE track, with fireflies lighting my way. The track is very close to my apartment, soft, and flat, which my legs appreciate. Random notes- my Timex Ironman watch has been randomly resetting itself, so I ordered a new one. It arrived today- I think it is my 4th or 5th Ironman in 16+ years. Apparently I'm pretty skinny right now, since I had to tighten it to the smallest hole for it to fit. My out-of-shape resting heart rate is ~50. My in-shape is 41-43. I measured it yesterday at 38, and that was during the afternoon rather than immediately after waking up. Lowest ever. I guess I'm in good shape, plus getting older.
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| Progrid Guide Miles: 6.00 | NB 769 3 Miles: 12.00 |
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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 |
| PM- 10 miles on the GE track, avg 7:10 pace or so. Warm, but not too bad. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Lunch- I planned to cross-train today, but I felt good enough to run. After 20 min warm up, I decided I felt good enough to do some speed, even though it was the hottest day in a few weeks (92 deg and humid)- so I ran 2.04 miles in 11:39 (5:42 pace, including 5:30 for the last .68 mile). And I felt great- despite the lack of speedwork this summer, I felt very relaxed- it felt like 6:15 pace, but I was moving much faster than that. I bet I could go do a 5k tomorrow morning in the "cool" and set a PR. That makes me feel good about my fitness, despite my lack of high mileage or speedwork since July. I'm sure the 1000 ft elevation helps, but the 92 deg weather doesn't. I have definitely acclimated, though, as I wasn't sweating much. Finished the 8 mile run in 53:58 (6:44 avg) |
| Progrid Guide Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.50 | 8.00 |
| Lunch- a run and a bit of biking. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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To alleviate my taper boredom, I enjoyed writing my most recent blogspot post. Enjoy. On a related note, my empty apartment has had exactly one thing of importance on the floor ever since I moved in last month. It is used often. Can anyone tell what it is? 
If no one gets it right, I'll post a close-up shot tomorrow. AM- 6 easy xt miles. One week from today, my two year build-up will come to fruition...
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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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Lunch- 10 easy yet sluggish miles on a warm day along the Swamp Rabbit trail. I included a few sections of the Cleveland Park trails, which consist of 4 different singletracks, though they aren't connected and range in length from .35 to .6 mile. Better than all pavement. 80 min. Congrats to everyone who ran TOU today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 43.50 | 0.00 | 2.00 | 0.00 | 8.50 | 54.00 |
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| Progrid Guide Miles: 14.00 | NB 769 3 Miles: 27.50 | Pace 2 Miles: 10.00 |
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