I'm retired from racing. Really.

April 2007

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15% off for Fast Running Blog members at St. George Running Center!

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: 135.00 Year: 862.50
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: 157.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
180.0035.500.000.000.00215.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.500.000.000.0010.50

I ran up Logan canyon today, from the start of the river trail all the way to Guinavah Malibu campground.  I felt great, with only a little soreness from the race last week.  I think it is 10.3 miles round trip, but one of you GPS guys will have to confirm this.  First 5 miles were about 7:40/mile pace.  Return trip was about 6:52/mile pace.  I really pushed it the last 2 miles and ran from the end of the singletrack to the car in 11:50, which I believe is about 6:10/mile pace.  Again, one of you GPS guys will have to tell me exactly how far it is.  Anyways, a great run.  The only bad part about the run is that the snow and mud are gone, so it wan't near as fun as last time.

806- 170 miles

766- 127 miles

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

I was planning to do 8 today, but my legs felt very tired the whole time and I ran out of time.  But, I still did 6 around the neighborhood pushing the kid.  I am feeling some fatigue still from the race, plus some from a pretty hard workout yesterday.  It was good to still get some miles in and be ready for a medium workout tomorrow.

766- 133 miles 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Did a nice run with Paul.  I felt much  better than yesterday.  I ran to the rec center, then we ran through the Island and Sumac, the first dam, back on the canal, to the rec center, and then home.  About 7:45/mile pace or so, I would guess.  Somewhere between 11.5 to 12 miles.  Nice to run with someone and plan our races for the year.

766- 144 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

5.5 easy miles with Paul around the landfill loop.  I need to eat less vegetables at lunch.

766- 150 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0016.000.000.000.0016.00

Very good workout today.  I hadn't run more than 15 miles yet this year, and really wanted to get in a good 16 today.  I didn't drink enough during the day (dehydrated) and ran in the afternoon (i.e. rather warm), but still had a good run.  I ran up Blacksmith Fork canyon, from mile 13 of TOU up to mile 5 and back.  As a result, I have my splits.  I wanted to run ~7:45/mile uphill and ~7:00/mile downhill.  Here are the results:

Mile 1- 7:29

2- 7:36

3- 7:22

4- 7:19

5- 7:19

6- 7:43 (lots of up)

7- 7:17

8- 7:33

9- 7:00

10- 7:13

11- 7:02

12- 6:48

13- 6:55

14- 7:06

15- 6:38

16- 6:41

I could tell I was dehydrated the whole run.  My legs were absolutely burning for the last 4 miles, but I was glad to pull off a few sub 6:45 at the end.  I'm not sure I could have run even 1 mile more.  Uphill was good but tiring, and downhill was just tiring.  There was a nasty headwind on the way down which added to my fatigue.  But it was a good run supposing my short season thus far.  With 5 more months of hard training, I should be in good shape for the fall marathons.

Total: 1:55:10  Ave 7:25/mile up, 6:55/mile down. 

766- 166 miles

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

Good recovery run today.  I am fighting a cold, plus it is 45 degrees and raining outside, so at the start of my run I decided to do 4 miles instead of the originally planned 8.  As the run went on, though, I felt great, so just kept chugging along.  8 miles, 3 times along the logan riverwalk trail plus to and from home.  Started at 7:35 pace, finished closer to 7:15 pace, with a little surge to the finish line.  Total time: 59:26.

766- 174 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 medium miles- from my house, up to dry canyon, along deer fence, past providence canyon, and about half way to Millville.  12 miles total, 90 minutes.  My right knee has been twinging for a while and it is starting to hurt more.  Hopefully I can figure out what it is and fix it.

806- 182 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

1 mile with the wife and kid, then met Paul and Ben at the Stokes trailhead.  We ran up the river trail, taking the high singletrack route to spring hollow.  More hills than I had planned on (well, actually, it was only 1 hill, but probably 1 or 1.5 miles long), but I felt ok.  Back down to third dam, the on the river trail.  9.5 miles (more or less) in 77 minutes.  It was good to see Ben and hear how he was enjoying DC.  Oh, and if Paul tells you that you are almost at the top of the hill, don't believe him.

806- 193 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles around the riverwalk trail pushing the baby stroller.  Recovery day for a long run tomorrow.

766- 180 miles

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.504.000.000.000.0018.50

Long run today from Paul's house up the canyon to Guinavah Malibu and back.  Ran with Paul, James, Cody, Dan, and Mark (though I think I called him Matt).  Nice run.  I felt 100 times better than I did on my long run last week.  We weren't going to fast for most of it (8:00 pace or so) and it was very nice to be on trail.  We started picking it up once we hit the canyon road, sub 7:30 pace or so the rest of the way (last 4 miles or so).  The last mile was real fast, 6:06 Cody said, but I still felt great.  It gets me excited for this season.  Just have to keep training.  60-62 miles next week.  I plan to go up 5-7 miles per week till mid 70's, then start evening out and adding some speedwork.  Plan to do most of my summer at 75-90 mile weeks.

Total time 2:29:33

806- 211

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles today- from my house along the TOU course for 3 miles.  Then through the island and along the canal.  Then turn around and back home.  5 miles at 7:15 pace or so, then back at just under 7:00 pace.  Fly to Alabama tomorrow for a business trip.

New shoes- Omni 5- 10 miles

By the way, congrats to the Boston finishers.  Nice job in less than ideal conditions.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

10 miles in Monte Sano state park, Huntsville, AL.  Nice trail run, with a surprising amount of hills.  It is rockier and root-ier than most my runs in Utah- it made me worried about twisting an ankle once it was getting dark.  I ran out of light before I got enough miles, so I drove back to my hotel and finished off with 3 miles on the treadmill in 22 minutes.  I really enjoy running in that state park.  While I agree with Paul that travelling makes getting in runs very difficult, I enjoy finding new locations to run.  My coworkers think I am weird because I always skip the steak dinners with them and go on my run, grabbing a sandwich later.  The weather here is nice (low 70's), but running here in the summer is also a pain due to the heat.  But it is fun to find nice trails and go exploring in new areas.

806- 224 miles.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I only had time for 2.5 miles late at night- the workout facility in the hotel closed at 10 pm and I didn't want to go running outside at night in Huntsville.  But at least I got a run in.

806- 226 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

I got up early to fly back to Utah.  I arrived back in Logan at 6:30 pm and immediately drove to Stokes parking lot.  I did a 7.5 mile run.  My legs were very sore and sluggish (not surprising since I had been sitting all day in an airplane), but my times were actually decent.  I felt much better by the end of the run.  I had hoped to do 10-12 miles, but it was getting dark and I figured I should head home since my wife was expecting me around 6 pm.  I don't think I will make my 60 mile goal for the week, but that isn't surprising since I was travelling and working long hours.

806- 234 miles

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

I took 3 days off last week to try and get my knee better.  It didn't feel bad today, which is a good sign.  I did 13.5 miles with Paul- from my house to the rec center to the canal.  Then we hopped on pipeline trail- first time I had ever done it.  I didn't know it was there.  It was fun except we couldn't run on the pipe because it had been raining.   

I was pretty sore today and felt very sluggish, which is strange since I didn't run for 3 days.  We were going at a pretty good pace for me- in fact, I ran out of steam my last mile and went pretty slow.  But it felt good to get a nice medium run in at the start of the week.  Total time 1:42:11

766- 187 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

10 miles up the river trail to Guinavah Malibu and back.  I felt much better than yesterday.  Up in 39:30 (7:54 pace).   I wanted to really push it on the way down, with a goal to come back 10% faster (7:06 pace), but I ended up coming back in 35:21 (7:04 pace), which was great.  Each mile was at least 10% faster coming back except for the singletrack above 2nd dam.  I had a very nice burn in my legs by the end.  I ran the last bit, from the end of the singletrack back to the parking lot (just under 2 miles), in 12:09, which is somewhere around 6:20 pace.  Nice run.

806- 244 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miles on river walk.  Felt tired and sore.  Good to have an easy day.  46:15

Omni 5- 16 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 10 miles around the island pushing the baby.  Still felt fatigued- this week will be 9 miles more than any other this year.  Plan to do a medium 6-7 miles tomorrow in order to have a good long run on Saturday.

Omni 5- 26 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 easy miles with Paul around the golf course trail and sw logan.

Omni 5- 32 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

18 miles- from my house to mile 16 on TOU (5.6 miles, 42:30).  Then I turned around and ran the last 10.2 miles of the TOU course, with mile splits.

17- 6:57

18-6:57

19-7:00

20-6:56

21-6:49

22-6:54

23-6:30 (I inadvertently found myself in the middle of a 10k race, so kind of surged and enjoyed catching 10 people)

24-6:38

25-6:32

26-6:38

26.2- 1:29

Then 2.5 miles home.  I had hoped to be under 7:00/mile for the 10 miles, so was happy with the run. Felt very good.  I even ran into Mark Jorgenson on the way home- he was finishing a 21 miler, getting ready for Ogden Marathon.

Total time: 2:09  Now it's time to go play a few hours of frisbee!

Omni 5- 50 miles

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

Did about 7.5 or 8 medium pace miles with Paul winding through Providence.  Then I ran the landfill loop by myself.  It was hot and I was pretty tired by the end.  I figured I was about 13 miles and was curious what I could do when tired, so I ran a final mile on the track.  Splits were 1:42, 1:39, 1:36, and 1:33.  Total of 6:31 mile, which was pretty good since I was running very relaxed, not pushing too hard, plus it was hot and at the end of a good run.  Good run today.

766- 201 miles

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
180.0035.500.000.000.00215.50
Weight: 0.00
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