I'm retired from racing. Really.

December 02, 2020

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Member Since:

Feb 24, 2007



Goal Type:


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:


Enjoy running, stay fit (and maybe lose a few pounds)

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon


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:

Miles:This week: 13.00 Month: 5.00 Year: 1284.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 231.50
Road N2 Black And Green Lifetime Miles: 414.00
Road N2 3 Grey Lifetime Miles: 221.00
Road M3 Black And Blue 2 Lifetime Miles: 233.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

It was a long, long night with the kids.  No way was I getting up for my morning run.

PM- Big workout.  Paul recommended 4 miles warm up, 5 miles tinman tempo pace (~6:10-6:15), 4 miles cool down.  I waited till 7:30 to start but it was still 88 deg out.  I carried some water and ran ~3.8 miles to the canal.  The canal is 1.33 miles long with a bridge at the half way point.  It is dirt/gravel and rather lumpy and uneven, plus I would be doing 180 deg turns at each end.  It slows me down ~5-10 seconds per mile versus flat road.  I wanted each 1.33 mile to be between 8:15-8:20, though between the heat and some sluggish feeling legs, I wasn't sure what I would get.  I thought 8:30-8:40 may be more realistic.  Here I go:

First .66 mile- 3:59, second 4:15 (6:11 pace for the set)- started out a bit too hard and slowed down a bit too much

4:01, 4:08 (6:07 pace)- came off the turn around very fast but didn't slow down as much.  Took a quick drink at the end of this one before starting again.

3:58, 4:11 (6:08 pace)- Felt easier than the first set, but was faster.  Hmm.

4:02, 3:58 (6:00 pace)- Working hard but felt good.  Could have gone faster.

Overall I was very pleased with the workout.  I was pleasantly surprised that I was able to maintain the fast, even pace with the heat and lack of umph in my legs on the rough trail.  It is a good baseline for future tinman tempo runs.  3.8 miles cool down. 

~13 miles, 1:30:24. 

767- 339

Weight: 0.00
From Walter on Tue, Jul 15, 2008 at 09:14:15

Hey, when my kids were like that, I would take them for a drive or a walk even. It seems weird at 2 in the morning but it helps. I guess you made up for it yesterday with a whopping 70 miles.

From jeffmc on Tue, Jul 15, 2008 at 09:34:17

in defense of the mileage board psychos, I think that you should give yourself a negative total mileage equal to what your run should have been times 10 for every time you skip a run (i.e. skipped 5 mile run equals -50 miles)

From Walter on Tue, Jul 15, 2008 at 09:37:19

there you go jeff! I second the nomination.

From Jon on Tue, Jul 15, 2008 at 12:52:33

Good idea, Jeff. Done. Now I'm at 10 miles for the week. But is that only for morning runs we skip, or all runs?

From Adam RW on Tue, Jul 15, 2008 at 13:18:59

Man and I thought the goose egg thing was tough...

From jeffmc on Tue, Jul 15, 2008 at 15:36:23

I say we count the negative mileage for all missed runs, morning or night

From Adam RW on Tue, Jul 15, 2008 at 16:03:24

That sounds like a good plan Jeff. Now here is a question for you though. My recovery runs that are slower than 9 min pace, do they count extra? I must be working harder as I'm on my feet longer :) Along those lines I think trail runs should count more. I think multiplying your mileage by the grade you are running on for your final total. That or adding to the mileage your gain minus half of your loss.

From Jon on Tue, Jul 15, 2008 at 17:10:34

I am all for the trail run multiplier!

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