I'm retired from racing. Really.

Run Downtown 5k

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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, and 38th place, with 1 DNF 

Short-Term Running Goals:

Goals for 2016

  • None

2016 Race Schedule

  • None

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:

Miles:This week: 0.00 Month: 117.00 Year: 844.50
XT Wings 3 Lifetime Miles: 235.00
Fastwitch Lifetime Miles: 82.50
Peak Lifetime Miles: 282.00
Fuel Trail 4 Lifetime Miles: 449.00
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Stinson Lifetime Miles: 400.50
Trail N2 Lifetime Miles: 391.50
Fuel 2 (road) Lifetime Miles: 448.50
Trail M2 2 Black Lifetime Miles: 263.00
Trail M2 3 Lifetime Miles: 134.10
Trail N2 2 Orange Lifetime Miles: 237.50
Road M3 Black And Blue Lifetime Miles: 143.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
218.406.004.003.1029.00260.50
NB 769 3 Miles: 58.00XT Wings 3 Miles: 14.00Progrid Guide Miles: 37.00Pace 2 Miles: 31.50Fuel XC 3 Miles: 65.00XT Wings Miles: 6.00Pace 3 Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8. Didn't run at all last week while on vacation, walking all around Washington DC.  Not having any races on my schedule is really causing a drag on my motivation and training.

NB 769 3 Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I just posted my 2010 year in review on my GSR page.

It's Tuesday, which means a night run at Paris Mtn with Barry.  Enjoyable, as always, with perfect weather (50 deg or so).  Unfortunately, it also meant tons of mountain bikers- we saw more than 2 dozen on the trail.  The run was very enjoyable and seemed to fly by- I looked at my watch near the end expecting to see 1:15 or so, but instead saw we had been going for 1:53, and weren't done yet.  Longest run since the start of November, I think.  Good times.  I even had a few encounters with a bunch of east coast thorns.  My legs definitely aren't Barkley Ultramarathon bad...


... but they did get rather chewed up.  Definitely worth it, though.

XT Wings 3 Miles: 14.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch 6.  Tired and sore.  And out of shape.

Progrid Guide Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 in about an hour.  Nothing to see here, folks, just move along.

Pace 2 Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Todd and Jim.  Still undecided about doing the 5k in 2 weeks.  It's a big race around Greenville- 2000 runners, loops around downtown on roads.  What does the FRB think?

On a related note, some runners may be able to relate to this video.  And some wives, including my own.

Progrid Guide Miles: 8.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Trail run with Barry.  We planned to drive to NC to Dupont forest, but learned it had 10 inches of snow.  So we drove to Croft State park, instead, which was very muddy in spots, but overall very runnable.  It was our first time there- we went on the Southside mountain bike area for a while, which was splendid, then crossed over to the state park side.  The trails there were generally muddy and has lots of horse traffic, so the trails were extremely chewed up.  Between the mud, poor trails, and bad footing, we turned around twice on various trails before finally going back to Southside to finish up.  We saw 3 deer and 0 people on the trails the entire time- a wonderful, quiet trail run all to ourselves.  The temp was around 35 deg with a slight breeze and felt rather nice.  Great place to run- I'm sure I'll go back again.  No climbs of any significance, but tons and tons of little rollers.  Finished with 16 miles in 2:29:48 and 2000 ft climbing/2000 ft descending.

I ran 60 miles this week, which feels good.  For me, I feel like I start getting in shape above 60-70 mpw.  Surprisingly, this is my first 60+ mile week since the Bear in September, 15 weeks ago.  That's a long time of low mileage to come back from.

Fuel XC 3 Miles: 16.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Boy, I'm starting to doubt these people who say the South is hot.  It snowed 6 inches last night, and 2 more during the day today.  I went to work, but only about 10% of the people joined me (no Southern natives, either- the ones I saw were from Michigan, Chicago, New England, and Russia).  Greenville has no snowplows, so the roads were rather bad, and the freezing rain that started a noon didn't help.  But at least the people here know it, so the roads were empty- quite literally, empty.  I drove home at lunch and worked from there.  Finally went on a run in the freezing rain/wind (17 deg windchill in South Carolina?), doing a bunch of loops around the GE track.  Finished looking almost Paul-esque, then came home and made a snowman while the kids watched.  I really enjoyed myself, both on the run (running itself, plus the strange looks I got) and playing in the snow.  Felt nice after living in Logan for 8 yrs.

 

On a related note, I think my kids are getting soft already when it comes to dealing with the cold. 

 

XT Wings Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I put some goals and potential races for this year on my Green Shorts Running blog.  Basically, it's a whole lot of "I'm not really sure what races I'm going to do this year but will have fun."

PM- Snow day again, worked from home.  Roads are pure ice, and even the snow has a .25" thick layer of pure ice.  Ran to GE and did loops around the track again at 8 pm.  The city is still basically shut down.  6.5 miles or so.

Fuel XC 3 Miles: 6.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Lunch run- 4 miles on the track, then my foot/arch was aggravated from all the uneven surface, so I went and biked a bit.  8 total.

NB 769 3 Miles: 4.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.004.000.000.0010.50

Lunch run on the treadmill, cause I was tired of the ice.  3 mile warmup, then 3x1 mile repeats with 2 min easy between.  Pace for the miles was 5:49, 5:46, 5:38 (inc. 5:00 pace for a bit).  Then did a few more miles.  Rather than quit the run, I decided to do 1 more mile repeat (5:39 pace), plus cooldown.  10.5 miles total.  Despite feeling crappy this morning, I felt surprisingly good during the run, a nice sign for the road 5k I signed up for next weekend.

Pace 2 Miles: 10.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

10

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Met Barry at the zoo, and we did a few laps on the trails around Cleveland Park, then ran quite a ways north on the Swamp Rabbit trail.  Stopped at 18, then I added on a few more by myself at the end.  20 miles total with 1300 ft climbing/1300 descending, in 2:38:15.  Averaged 7:20 pace on the flat stuff (pretty good considering 1/3 or more of it was snow covered and/or ice packed), slower on the trails.  Felt good the whole time.  My first 20 mile run since Grand Canyon on Oct 11 (wow, that was a long time ago), and, sadly, my first long run with more than 1/2 on pavement since October 2009.  15 month streak ended today.  Long runs are much better when you have someone to talk to.  And we saw tons of runners on the trail (40+?), compared to zero last Saturday.

NB 769 3 Miles: 20.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

8+2

Pace 2 Miles: 2.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.005.0017.00

Lunch- bike 5

PM- Paris Mtn with Barry on a muddy, misty, drizzling, foggy, and very peaceful night.  Unlike 2 weeks ago, we saw no people our whole run.  The trail was muddy everywhere from the snow, but a runnable mud- better than I expected.  It was so foggy at times that we could see the fog in our headlamps between us and the ground.  Very enjoyable, peaceful run.  Just under 12 miles with about 2000 ft climb/2000 descend in about 1:45. 

Fuel XC 3 Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- A quick 4 in the morning.  No lunch or evening run- got a cavity filled, instead.

NB 769 3 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 miles, running with the guys.  Felt ok, a bit sluggish.

Progrid Guide Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.002.0011.00

AM- Quick 5 while watching SportCenter.  This is the last good NFL weekend of the year.

Lunch- Ran 4 more then bike 2 before going to pick up my packet for my 5k tomorrow.  First time ever to break out the greeny-greens in Greenville! 

Progrid Guide Miles: 4.00NB 769 3 Miles: 5.00
Weight: 0.00
Comments(5)
Race: Run Downtown 5k (3.1 Miles) 00:16:58, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.900.000.003.100.0011.00

Race report is on my Green Shorts Running blog.

Pace 2 Miles: 11.00
Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 after work.  Not much else to say.  Bread and butter.

NB 769 3 Miles: 7.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Barry and Jason.  37 deg, breezy, and sprinkling- but it actually didn't feel too bad.  Ran around some nice off-road routes.

Pace 3 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Late lunch run with Jason.  He took me back on the dirt trails/roads at the back of the GE property- there sure are a lot of them.  Very nice.  9 miles total.

Progrid Guide Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

PM- 11.5 miles around Paris Mtn with Barry and Timber.  2200 ft climbing, 1:46 total time.  Nice evening, with no one on the trail after the first 10 minutes.  It's definitely staying light longer these days.  

I put a few random thoughts about race entry fees on my GSR blog.  I'd be curious to know what everyone else thinks.

Fuel XC 3 Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.006.000.000.000.0011.00

Lunch- 3 mile warmup, then 6 miles in 37:00 (6:10 avg)- mile splits ranged from 6:15 to 6:02.  2 miles cooldown, giving me 11 miles total in under 1:15.  Felt real good.

Pace 3 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Barry and I ventured to a new trail today, Issaqueena Forest, part of the Clemson Experimental Forest.  It is has a smorgasbord of trails winding all over the place.  Being unfamiliar with the region and finding an extreme dearth of any kind of trail markings, we restricted ourselves to a fairly small portion, though there was still more than adequate trails.  Primarily beautiful, soft singletrack over constantly rolling hills, with a bit of fireroads mixed in.  32 deg at the start, 40 deg at the finish- perfect.  Saw almost as many deer as people (including my first ever eastern Whitetail deer- they have HUGE white tails!).  We spent some of the time ranting about the state of our country and the government (although, as anyone who has run with me will confess, I did most of the ranting and Barry mainly listened).  Finished feeling pretty good with 20 miles exactly in 2:53 (8:39 avg) with 2300 ft climbing/2300 descending.  Fabulous way to start a Saturday.

The high the next 2 days in Greenville is mid-60's.  Perfect- this is how I imagined southern winters.  I ran 24 miles Mon-Wed this week, then 42.5 Thur-Sat.  I feel good and my body is wanting to do more, but I'm trying to be cautious and hold back so I don't do too much and get injured.  But I'm starting to feel in shape.

 

 Like I said, a smorgasbord of winding trails...

 

 ... with lots of ups and downs

 

I miss Logan's mountains, but I sure don't miss the winter air (shown here on the right)- and sometimes it would be like that for weeks straight.  Blah. 

Fuel XC 3 Miles: 20.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 6 miles with Fedor, then 4 by myself around GE.  I signed up for a 6k trail race in Greenville this weekend- should be fun.  Looks like I'm on a "short race" streak.

On a related note, I finish the month with 260 miles, of which 231 were running.  This is my highest Jan mileage ever (2010 = 228 miles, 55 running; 2009 = 145 miles; 2008 = 199 miles), so that's a good sign.  Although not being in Logan definitely made it easier.

NB 769 3 Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
218.406.004.003.1029.00260.50
NB 769 3 Miles: 58.00XT Wings 3 Miles: 14.00Progrid Guide Miles: 37.00Pace 2 Miles: 31.50Fuel XC 3 Miles: 65.00XT Wings Miles: 6.00Pace 3 Miles: 19.00
Weight: 0.00
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