I'm retired from racing. Really.

Week starting Mar 15, 2009

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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: 21.00 Month: 64.00 Year: 957.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Stinson Lifetime Miles: 541.50
Trail M2 2 Black Lifetime Miles: 418.50
Trail M2 3 Lifetime Miles: 455.60
Trail N2 2 Orange Lifetime Miles: 282.50
Road M2 3 Orange Lifetime Miles: 168.00
Road N2 Purple Lifetime Miles: 70.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
68.000.003.000.000.0071.00
Adrenaline 2 Miles: 32.00Adrenaline Miles: 26.00NB 768 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- I had considered doing a little workout, but just a few steps into my run knew that my legs were still tired and a bit sore in the quads, so will wait for some speed tomorrow.  Instead I just pounded out 12 miles.

Adrenaline 2 Miles: 12.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.003.000.000.0016.00

AM- It's a new morning run record!  I squeezed in 7.5 full miles before I had to jump in the shower at 5:30 am in order to catch my 5:45 vanpool to work.  4 medium miles, followed by 3.5 miles at 6:00-6:45 pace in order to get in all 7.5 miles.  Of course, now I just want breakfast and a nap...

PM- Small workout.  8.5 miles with some fast stuff- I did a descending tempo, with 5 min fast, 5 recovery, 4 fast, 4 recovery... down to 1 min.  The first tempo was 5:50 pace, second was 5:45, and I kept going faster on each one till the 1 min was 5:30 pace.  Felt real good although my legs were tired going into the workout.   

Adrenaline Miles: 16.00
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- easy run.  Ran with both kids and Marci to Willow Park, dropped off Marci and McKinley to play, and continued with Aspen to the end of Planet Walk and back.  Ran home as a family.  Nice day- sunny, 55 deg, with a slight breeze.  6 miles at a whopping 9:26 avg pace.

NB 768 Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- I was supposed to do a nice Big Workout with Cody today, but work interfered and I got home rather late.  I finally got out for a run at 9 pm, so just wanted to get in a few miles.  It stinks I missed the workout- maybe I'll try to add a few fast miles during my long run Sat.  6 miles.  My missed workout also means I'll have to run tomorrow morning and night- grr, I was hoping to sleep in till 5 am tomorrow, rather than my 4 am running wake up.

Adrenaline Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 6.5 uneventful miles.

PM- Willow Park-Planet Walk with family (in the future, I will abbreviate this as WPPWWF). 4.5 miles.

NB 768 Miles: 6.00Adrenaline Miles: 4.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Long run. Cody and I did planet walk, then picked up Paul and did the Hyde Park loop. Nice loop, though there is one rather long hill that definitely increases in steepness. Good temperature, 35-40 deg- shorts, long sleeve shirt, gloves. Dropped Paul off and ran home. 20 miles on the nose, 7:22 avg (2:27:13), with 3 miles under 7:00 (fastest of 6:42). My legs have been sore all week and were very sore for the first half of the run, but started feeling a lot better by the end. Kind of strange. I felt pretty good considering this is my longest run by 2 miles and my highest mileage week by 6 miles.  Finished off with a huge, delicious brownie courtesy of the Drapers.

Next week I plan to be 70-72 miles with another 20 mile long run, followed by a 60 mile week with a mini-taper leading into the Strider's 1/2.

Adrenaline 2 Miles: 20.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
68.000.003.000.000.0071.00
Adrenaline 2 Miles: 32.00Adrenaline Miles: 26.00NB 768 Miles: 12.00
Weight: 0.00
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