| 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 | | 229.50 | 11.00 | 6.00 | 0.00 | 30.00 | 276.50 |
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| Road M3 3 Miles: 52.00 | Road N2 2 Grey Miles: 17.50 | Trail M2 2 Black Miles: 16.00 | Road M2 Miles: 38.00 | Fuel 2 (road) Miles: 33.00 | Trail M2 3 Miles: 14.00 | Test Shorts (hours) Miles: 14.12 | Stinson Miles: 8.00 | Trail N2 2 Orange Miles: 35.50 | Fuel Trail 4 Miles: 21.00 | Trail N2 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM- 10
Lunch- pretty good size group, 9 of us. 7 miles. Beautiful day, upper 50's.
Happy 32nd Birthday to my beautiful wife!
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| Road M3 3 Miles: 10.00 | Road N2 2 Grey Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM- Left work early and did 4 miles solo at Paris Mtn before meeting Seth and Barry. We did the regular route except I convinced them to go up and then down Kanuga twice. I wanted to beat up my legs on the downhill. The second time was really quite fast, especially the second half of it when Barry was right behind me. We were going all out, mile race effort. That mile was a 6:34, over technical terrain with lots of turns/switchbacks. It then started to rain the last 5 miles and got dark just before the car, plus was a chilly 40 deg or so. I finished with 16 miles and 2100 ft climbing in just over 2:30. Good run, tired and hungry by the end. One gu was not enough calories for an evening 150 minute run.
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| Trail M2 2 Black Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Am 8 Lunch 8. The predicted high of 75 was an overestimate by about 20 deg. |
| Road M3 3 Miles: 8.00 | Road M2 Miles: 8.00 |
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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 |
| Lunch- 10. First half in the rain with Fedor, second half with Mariani.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 10.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM I had planned to do two short runs, but then got a late start and wanted to get home early on account of it being our 11th anniversary and all, so just did one run. Then I figured as long as I was going long, I should do a little speed work even though I was tired. 4 miles warmup, then did 7:00 pace and increased each mile till end was 6:15 pace. 15 total in 103 min or so. Watched Mike and Mike 15th anniversary the whole time. |
| Fuel 2 (road) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Very, very busy day, but was able to sneak out for just over an hour mid-afternoon for a 9 mile run. Then I showered and was immediately out the door again.
I haven't had a long trail run in the mtns for over 6 months. This is not good for my Western States training. And next Saturday doesn't look promising, either, as we have youth temple baptisms. I'll go there straight after work at 4:30 pm and will probably get home just before midnight.
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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 |
| Lunch- after 3 straight weeks of increasing miles, I figure I needed a down week. Losing a morning hour to daylight savings made it that much better to sleep in (or not get up more than an hour earlier). 10 miles with a couple guys at lunch. Knee was slowly getting better but has stagnated, maybe getting worse.
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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 |
| PM- Ran PM by myself. Modified long loop with upper kanuga plus twice going down kanuga hill. Knee really is bothering me. Temps were great, upper 60's and humid. It sprinkled the last 45 min, too. Finished with 14 miles and 1800 ft climb and 172 avg HR in just under 2:10.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch- 8. A bit tired. Knee is rather painful, probably need some more time off. Hmm, I really don't want to. I have a feeling I'll be battling this till after Western States.
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| Road M2 Miles: 8.00 | Test Shorts (hours) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch- hour on a beautiful day, mid-60's. I think we've generally reached the nice time of the year.
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| Stinson Miles: 8.00 | Test Shorts (hours) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Am 3+3 Church youth temple baptisms in the evening. Met at the church at 4:15 pm and got home at 12:45 am. Took a bit longer than when in Utah. |
| Road M2 Miles: 3.00 | Test Shorts (hours) Miles: 0.75 |
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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 |
| Lunch- after the late night, I slept in till 8:44 (longest in years). Didn't feel like running in the rain so waited a few hours till lunch. Nice 14 mile run in under 1:43. Typical hilly roads- Georgia Road the whole way.
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| Road M3 3 Miles: 14.00 | Test Shorts (hours) Miles: 1.75 |
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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 |
| AM- 10
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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 | 0.00 | 0.00 |
| No run due to knee pain.
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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 | 8.00 | 8.00 |
| Pm. Still no run. 8 xt | |
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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 | 9.00 | 9.00 |
| PM- knee pain. 9 xt while watching UAB beat Iowa St and a few other games.
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| Test Shorts (hours) Miles: 1.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PM- At this point, I've basically given up on racing Western States and want to just be able to complete it. No matter how my knee is feeling, that means I need to get in a long run, as I haven't gone more than 3 hrs since Sept. No time for long run tomorrow so did one today, with lots of company. Went to the familiar stomping grounds of Paris Mtn and ran a short 7 mile loop with Barry and Seth. As we approached the cars, Aaron and Lynn were just starting (this was planned). We all ran up Sulfur where B and S turned home. The other 3 of us ran the normal route except did a double Kanuga hill at my request (that's 3 straight runs with DK, a 400 ft climb in 1.1 miles). I only took 2 gu's the whole run and really started bonking at mile 16. It felt great to actually have very tired legs. Added a bit at the end and had 21 miles and 3000 ft in 3:25 or so. Avg HR 165.
Man, the drive home felt great with tired long-run sore legs. I love that feeling and it's been a long time since I've felt that way. I really hope my knee is tolerable tomorrow.
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| Trail N2 2 Orange Miles: 21.00 | Test Shorts (hours) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Lunch- beautiful 70 deg day. 8+2.
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| Fuel 2 (road) Miles: 8.00 | Test Shorts (hours) Miles: 1.25 |
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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 |
| PM- PM with Barry and Seth. Pretty warm, above 70 deg. Felt pretty bad the first 45 min (hike only Brissy Ridge didn't help), then felt ok the rest of the run. HR was a lot lower, not sure what to make of it- 145 avg, lowest ever for a run. 14.5 miles and 2000-ish feet in 2:22.
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| Trail N2 2 Orange Miles: 14.50 |
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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 | 8.00 | 8.00 |
| PM- Long day at work, 11+ hrs in all. Snuck in a quick hour of xt before heading straight to church for YM, although I almost immediately left to take my daughter to urgent care due to some increasing reactions from a bug bite several days ago. She'll be fine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 6.00 | 0.00 | 0.00 | 10.50 |
| Lunch- Dan asked me this morning if I wanted to do a workout. I was wary due to knee but he said he was feeling sluggish so I should be able to keep up. Ran to lake, did 7 loops of .86 miles, so about a 10k. 5:10, 5:17, 5:12, 5:06, 5:08, 5:04, 4:53, 35:53 total. That works out to 5:50-ish pace. I never would have guessed I could do any sub-6 miles, much less a sub-36 min 10k. First sub-6 miles since August. 10.5 miles total.
Last night I took Aspen to urgent care due to a bug bite that seemed to be causing nausea, headache, and stiffness. Today, Quincy has a fever and Zach is throwing up in massive quantities and frequency. His first one was while lying on my pillow, which is now in the garbage. Thank goodness for our waterproof mattress cover, at least. One of those days, I guess.
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| Road N2 2 Grey Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| PM- left work and drove straight to the Palmetto trail for a nice solo trail run up Hogback Mtn, with the nice hill of 2000 ft in 4 miles. It was mid-40's and windy the whole time, with rain the first hour, so a bit cool. Felt ok, a bit slow up the climb. I love the top ridge running (I thought it was super technical when I first arrived in SC, now it seems easy). I literally didn't see a single person the entire run, just some very nice views. With 2 miles to go, I stopped at the bottom of the big climb and ran back up .7 mile and 550 ft, just for kicks and giggles. Finished with 21 miles and 4600 ft climb in under 3:40. Next week I aim for 4 hrs. Knee felt pretty good, but quads are sore (which I wanted). I'll see how sore I am tomorrow to decide if I run or not. HR was lower today, 153 avg. Last mile was sub-7:30 despite pretty tired legs. I've still got a long ways to go to be ready for an ultra.
I did have a first-ever running experience when I stopped for a bathroom break halfway through and found I forgot my toilet paper. The leaves worked great.
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| Fuel Trail 4 Miles: 21.00 | Test Shorts (hours) Miles: 3.75 |
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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 |
| Lunch- 10. Heating up this week, upper 70's and 80's. My knee is less sore than my quads are, 3 days after pounding them on Hogback. That's a good sign, I guess. I know I can toughen up my legs.
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| Fuel 2 (road) Miles: 10.00 |
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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 | 0.00 | 11.50 |
| PM- PM with Barry in 80 deg temps. 11.5 miles, I was dragging a bit. 1500 ft climbing 158 bpm, 1:54.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 229.50 | 11.00 | 6.00 | 0.00 | 30.00 | 276.50 |
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| Road M3 3 Miles: 52.00 | Road N2 2 Grey Miles: 17.50 | Trail M2 2 Black Miles: 16.00 | Road M2 Miles: 38.00 | Fuel 2 (road) Miles: 33.00 | Trail M2 3 Miles: 14.00 | Test Shorts (hours) Miles: 14.12 | Stinson Miles: 8.00 | Trail N2 2 Orange Miles: 35.50 | Fuel Trail 4 Miles: 21.00 | Trail N2 Miles: 11.50 |
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