| 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 | | 72.50 | 4.00 | 4.00 | 0.00 | 0.00 | 80.50 |
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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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Ran to the fairgrounds, then did about 5 miles with Cody, Paul, and Joe. Then Joe and I ran a few more miles, then I ran alone for a while more. 1:39:38, just a hair under 13.5 miles.
My plan is to front load this week (Mon-Thur), then start my taper on Friday. 8-9 day taper, I guess. Should be enough since my legs are well rested (maybe too well- they start getting fatigued at about 12 miles these days!) due to 2 low mileage weeks. 80-85 miles this week, then full taper next week.
768- 285 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 4.00 | 0.00 | 0.00 | 20.50 |
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AM- 5.5 miles on the golf course. Wore fleece gloves and shirt and almost needed a hat, too.
PM- Big Workout. Met Paul and Cody at the fairgrounds and we ran the North Logan loop. 5.5 miles warmup, then did 5x4 min at CV pace (aiming for sub-5:30 pace) with 2 min rest. Legs felt a bit sluggish on the warmup but felt good during the workout. Here are the splits:
4:00, 4:00, 4:00, 4:00, 4:00. Ha ha, just kidding. No, those really were the splits, but here is the pace for each one:
5:05 (big downhill, not even working hard), 5:28 (gradual uphill), 5:28 (predominantly uphill), 5:14 (flat- only one I didn't feel great on), 5:10 (slight down). 5:17 avg for the workout- much better than my goal.
Felt real good- probably had another one or two reps in me, but no need to push it. Just over 4.5 miles cooldown. 14.85 miles according to mapmyrun.com, 1:45:26, 7:06 avg. Last Big Workout of the year- a few more 8-13 mile workouts left, though. After a few easy, low mile weeks, it felt good to nail this workout. Good confidence booster that I haven't been losing fitness. Strangely, my legs felt much better at the end of today's hard workout than at the end of yesterday's easy workout.
767- 431, Adrenaline- 133 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM- 6 easy. New record- 15 holes on the golf course! I've run 14 before, but never 15 in my allotted time. And, since I know Cody will ask, only 4 of them were par 3's. Also saw 2 shooting stars. And it was cold enough that I finally had to break out my beanie again.
PM- 8 easy with the double jogging stroller and both kids.
767- 437, 768- 293 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM- Medium workout. Ran on a course I haven't done for a long time due to my foot bruise- the canal. 4 miles warmup, then 4 miles of ~tinman tempo pace, 4 miles cooldown. First 2 tempo miles were 12:44, next 2 were 12:10. Legs felt ok, still a bit fatigued from Tuesday's workout, no problems with my bruise (thankfully). Today was the last workout of any sort- I have a small workout with 2 CV miles Monday, but that is all. Next stop: St. George! 12 miles, 1:21:18
Adrenaline- 145 | |
| | Comments(5) |
| | 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 |
| AM- Took the day off work to man an aid station on the Bear 100 course with Paul and families. Great times- very enjoyable though busy. Inspirational to see all these people doing such a challenging event. We were only at mile 22, so they looked pretty good still. Ran a few miles with Paul while waiting for runners. Paul added some excitement by doing a Superman impression onto the rocks, while I bruised my OTHER foot. Ugh. All I can say is that when Mizuno trail shoes reach their mileage limit, a switch somehow goes off such that ALL cushioning disappears. Pathetic. I will never wear those shoes again. Ran 4 miles around home later in the afternoon before heading to Idaho.
Adrenaline- 149, Ascend- 382 retired!!! Sad that the shoes didn't even last 400 miles. First time ever. I won't buy those again!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM- 2 miles by myself, then met Jeff Shadley and his harem (literally- he has a group of 2-3 fast, good-looking women he runs with!) for about 8 miles. Then did 2.5 faster miles with Jeff to his house, then 2 miles back to my in-laws house. 1:49:02, ~14.5 miles. Thanks for letting me join your group, Jeff. Right foot hurt a bit, but nothing too bad. With some ice, it should be ready for SGM. As of 8 am, I'm at the top of the mileage board! Must be taper week (plus Sasha hasn't blogged his run yet today).
Adrenaline- 164
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 72.50 | 4.00 | 4.00 | 0.00 | 0.00 | 80.50 |
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