I'm retired from racing. Really.

Sunrise run 8k

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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, 38th, and 62nd place, with 1 DNF 

Short-Term Running Goals:

Goals 

None for now

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: 85.10 Year: 1505.10
XT Wings 3 Lifetime Miles: 235.00
Fastwitch Lifetime Miles: 82.50
Peak Lifetime Miles: 282.00
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Stinson Lifetime Miles: 500.50
Fuel 2 (road) Lifetime Miles: 463.50
Trail M2 2 Black Lifetime Miles: 263.00
Trail M2 3 Lifetime Miles: 178.60
Trail N2 2 Orange Lifetime Miles: 237.50
Road M3 Black And Blue Lifetime Miles: 327.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
280.500.000.005.006.00291.50
Road M3 2 Miles: 27.00Road M2 Miles: 59.00Road N2 Miles: 45.50Road M3 Miles: 31.00Trail M2 3 Miles: 49.10Road N1 Miles: 10.00Test Shirt 1 Miles: 36.50Fuel 2 (road) Miles: 22.50Road M3 3 Miles: 13.50Trail N2 2 Orange Miles: 10.00Hoka Bondi B Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- big group of 12 guys. I did 6 miles and felt terrible. It was good to be running again.

Hey SLC runners- I'll be getting a ride to SLC with Cody the evening of July 13 and flying out July 14 at noon. I have a cousin near the airport, but was thinking it was worth asking if anyone is interested in putting me up and taking me on a little trail run that Monday morning before I go to the airport (I won't have a car so would need a ride if I don't stay at my cousin's house). Anyone available and interested? I figured a chance to crash with FRBers and trail run in SLC should never be missed.

Road M3 2 Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run- went to a party at my first grader's school instead, where I proceeded to accidentally dislocate my 16 month old's elbow when I picked her up. Fortunately, it went back in after 20 minutes, just before we were going to the doctor.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles on a humid day in the high 80's. Hot. Legs felt pretty darn tired, though a bit better than Monday. I have a month to get myself in shape before heading to Colorado to run the Hardrock 100 course and then maybe crew or pace during the race.

Road M2 Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- Working noon till 2 am tonight, so slept in a bit today then took an easy morning run. Well, it was supposed to be easy, but instead it was slow and super hard/painful. I couldn't have run an 8 min mile if my life depended on it today.

Road M2 Miles: 7.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5 miles with the guys. Felt pretty crappy until the 1 hour mark, when we started discussing inflation and the fed. That gets me fired up, ranting, so we picked up the pace and I forgot about feeling tired.

Road M2 Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10.

My mileage this week was right where I wanted it to be. I would like to steadily increase 20 mpw for 3 weeks, then have a bit of an easy week before the Hardrock week, where I expect to run 100-150 miles in the San Juan mtns, which would be a doozy of a week.

Road N2 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- home with redeye (it had been infected and itchy for a few days, but my very late work night Thursday night set it off such that it's bright red now), but there's no reason I can't go running. Did 10 miles by myself on a fairly warm day (86 deg and humid). Legs are incrementally getting better, less fatigued.

Road N2 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- small group of guys today. 10 miles.

Road M2 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 11 miles. Lots of discussion on gun control, war, and related topics. I didn't start it.

Road M3 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- new shoes. Ran at PM for the first time in a while with Aaron, Joe, and Jim (Jim's annual trip when his family is out of town). I felt bad the first third, still bad but used to it the second third, and then kind of ok the last bit when we're going downhill. Always nice to run trail. 10 miles, just over 90 min.

Trail M2 3 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with the guys. Discussed Iraq, TV shows... I don't remember what else. Lots.

I finally joined the 21st century today- I got an iPhone. We'll see how Ting works.

I signed up for a race tomorrow for some reason. I kinda wish I hadn't. I'm in terrible shape, I don't like the race, it starts at 6:16 am (meaning I have to wake up at 5 am), it's a road 8k, and my infected eyes have been itchier than they have ever been in my life this entire week- and I'm sure waking up early won't make them happy. Anyways, I'll run my best but am not expecting much. I'm normally not this grumpy going into a race. Oh well.

Road M3 2 Miles: 9.00
Weight: 0.00
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Race: Sunrise run 8k (4.97 Miles) 00:29:06, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.005.000.0010.00

AM- 10th overall at Sunrise run, probably better than I deserved. Will write more later- gotta go shower for a date with my wife now.

Ran the 8k this morning. Given that I'm just starting training again, I wasn't expecting much. I ran a 28:01 last year in what was a bad race, and was honestly expecting 30-33 min. Woke up early (race starts at 6:16 am, sunrise), warmed up, then started a few rows back. Intentionally didn't wear a watch cause I didn't want to know my time, just run based on how I felt. Started somewhat slow (for a race) and felt I maintained a decent pace. I was in 11th just before the first mile, then passed 2 guys and was passed by 1 in turn. That put me in 10th, where I would stay the rest of the race, though I had a guy within 5-10 seconds behind me all race to keep me honest. When I turned towards the finish line, the clock read high 28's and I tried to keep it within a minute of last year. Finished in 29:01, though I guess the clock was off and actual time was 29:06, and I was third GE guy. Either way, I was happy all things considering. Cooled down with Phil and Jason. 

My get in shape push continues next week with a planned 80 miles, then 100. One month from now I'll be at Hardrock, where I estimate I'll run 120-140 miles at high altitude. That should just about kill me if I don't die.

Road N1 Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- pretty darn hot and humid today, so not too fast, either. 10 miles.

Road N2 Miles: 10.00Test Shirt 1 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 miles. Hot and humid, like usual. Mid 90s this week.

Road M3 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

Lunch- 6. Hot

PM- PM with the Honnette's and Joe. It had rained, so very humid. Not much to say, other than Joe made the best of a pretty classic looking digger. 10.5 miles in 1:45. Or something like that.

Road M3 2 Miles: 6.00Trail M2 3 Miles: 10.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.001.5010.00

Lunch slow 8.5 on a hot day. Everyone else stopped, so I went into the gym and watched a little World Cup while biking.

Road N2 Miles: 8.50Test Shirt 1 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 8 with Jason.

Lunch- 6.

Road M3 2 Miles: 6.00Road M2 Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- Dupont state forest with Jason and his friend Gordon. Left ankle/achilles was ok, but not great. 3:10, 2200 ft. Nice day for a run, good temps for the summer (65 deg and very humid), muddy. I fell crossing a river, that was a first, but it was only 6 inches deep or so there. Got a nice picture of a copperhead on the trail, too. Just a little bugger, less than 18 inches.

Trail M2 3 Miles: 19.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8. Felt very good.

Lunch- 10 more. Felt the opposite of very good.

Fuel 2 (road) Miles: 8.00Road M2 Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7

Lunch- 10 more. Only a few lunch runners today.

Road M3 Miles: 10.00Road N2 Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.002.0016.00

Am 6

Pm 8+2

Fuel 2 (road) Miles: 8.00Road M2 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Lunch 6 in the gym while watching the first half of soccer. 

PM PM with Aaron and Lynn. Typical 10. I felt pretty dang tired during my lunch run and feared that would bode poorly for my evening run. But, my legs actually felt great tonight- lots of energy, best in weeks. Funny how it is.

Road M3 3 Miles: 6.00Trail N2 2 Orange Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- 9

Lunch- 6.5. Glad it's Friday. Tomorrow I'll do a short run, watch my kids for a while, follow Western States, do some shopping, and moderate Western States. Happy Statesmas.

I ran doubles every weekday this week. I might have done that once or twice in my running career, but it's not often. I wanted to hit 100 miles this week but had trouble getting up for long morning runs, so instead did lots of short morning runs.

Fuel 2 (road) Miles: 6.50Trail M2 3 Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- Met Jim, Hot Dan, and Roundhouse Rob in Simpsonville. 13 miles down into Fountain Inn and back, then some more with Jim at the end. Legs were definitely telling me they aren't use to this mileage. But I achieved my "kick myself in shape goal" of 40-60-80-100 miles. Slightly exceeds the 10% rule... Now an easy week before 120 mile at Hardrock in a week.

Hoka Bondi B Miles: 18.00Test Shirt 1 Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- just under an hour running with the guys. Then, as my hip was hurting a bit (new niggle) and it's a recovery week, I stopped early and did a bit of biking.

Road M3 3 Miles: 7.50
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
280.500.000.005.006.00291.50
Road M3 2 Miles: 27.00Road M2 Miles: 59.00Road N2 Miles: 45.50Road M3 Miles: 31.00Trail M2 3 Miles: 49.10Road N1 Miles: 10.00Test Shirt 1 Miles: 36.50Fuel 2 (road) Miles: 22.50Road M3 3 Miles: 13.50Trail N2 2 Orange Miles: 10.00Hoka Bondi B Miles: 18.00
Weight: 0.00
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