I'm retired from racing. Really.

Week starting Apr 12, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJon's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
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, 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: 42.00 Year: 401.50
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: 541.50
Fuel 2 (road) Lifetime Miles: 463.50
Trail M2 2 Black Lifetime Miles: 343.50
Trail M2 3 Lifetime Miles: 395.10
Trail N2 2 Orange Lifetime Miles: 237.50
Road M3 Black And Blue Lifetime Miles: 458.00
Road M2 3 Orange Lifetime Miles: 86.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
61.0015.000.000.000.0076.00
Adrenaline Miles: 19.00Adrenaline 2 Miles: 28.00NB 769 Miles: 29.00Double Jogger 2009 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

AM- 6.5 easy. Doctor appt after work, so we'll see if I get in another run.

Adrenaline Miles: 6.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.008.000.000.000.0014.00

PM- Big Workout.  Due to the 38 deg temp, steady rain, and breeze, I ran on the treadmill.  4 miles warmup (at which point Paul showed up and ran next to me for an hour), then 4 miles at 6:15 pace.  Then the fun started- I raised the incline to 10% and did 1 mile at 10:00 pace.  Then another mile at 8% incline, then another at 10%.  One last mile at 8% but at 9:00 pace- 8% at 9 min pace is definitely easier than 10% at 10 min pace.  2 mile cooldown.  Today was definitely my best workout in a long, long time.  I felt moderately tired at the end (and my shirt was absolutely drenched), but was still running strong.  My previous workouts have been complete duds, so it felt good to run hard but not strain and not run out of juice.  14 miles, about 1:50:00.  I will definitely do more hill climbs like that to prepare for my trail races.

Adrenaline 2 Miles: 14.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- Got in a full 7 miles this morning. Supposed to snow 18-36 inches in the mountains over the next few days- it may be a while before I can run most of my trails.

PM- 7.5 more.  It's snowing.

Adrenaline Miles: 8.00NB 769 Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.007.000.000.000.0014.00

PM- Big Workout.  Figured I would be alone, but Cody surprised me by saying he was going to run in the afternoon.  Weather was about 38 deg, slight breeze, slight drizzle the whole time- just enough so we didn't get too cold or wet- pretty good, actually.  We did the North Logan hill loop.  5 mile warmup at 7 min pace, then 7 mile tinman tempo (goal of 6:15 pace). 

Mile 1 is downhill, 2 is up, 3 is all gradual uphill, 4 is rolling, 5 is slight down, 6 and 7 are fairly downhill.  Splits were 5:59, 6:29, 6:24, 6:12, 6:11, 5:54, 5:53.  I didn't feel great the first 3 miles and pretty much ran 2-5 meters behind Cody (though the same pace).  Felt better mile 4, then stopped for a potty break.  I felt very good mile 5-7- didn't really feel too tired by the end.  I wasn't watching the splits as we ran, but am pleased, especially with mile 6 (I never would have guessed it was that fast).  6:09 avg for the workout, faster than planned.  Felt good, esp. the second half of the workout and esp. given my hard workout Tuesday.  This is the first good week I have had this year in terms of workouts.  If the long run on Saturday is decent, this will easily be the best week of the year so far.  2 miles cooldown- 14 miles, 1:33:35, 6:41 avg for the run. 

Adrenaline 2 Miles: 14.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- WPPWWF.  5. 

There is reason for much celebration and rejoicing in Cache Valley... the Planet Walk bathrooms are now open for the season!

Adrenaline Miles: 5.00Double Jogger 2009 Miles: 2.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

PM- Long run with Cody.  We drove to Hollow road and ran up Blacksmith Fork canyon.  2 pm, sunny, about 60 deg.  We chugged up 11 miles in 1:19:19, stopping briefly for water at mile 9 courtesy of the hydro park.  It was rather warm and I was dripping sweat.  We could feel a wind coming up the canyon, which was not a good sign.  Sure enough, as soon as we turned around we battled a rather brisk, sometimes downright mean, headwind the whole way down.  I didn't really plan water/fuel for the run (silly me), and Cody mentioned on the way up that he wanted to bonk to prepare himself for the marathon.  At mile 15, he told me "mission accomplished".  Within a few miles, I started hurting pretty badly, too.  From there, it was just a slog to the finish, fighting the wind and tired legs.  We did a pretty good job staying about 7 min pace on the way down (some 6:40's), but slowed to 7:20-7:40 after mile 18.  We did pick it up the last one with a 6:52 mile.  Very, very tired by the end- not a run to remember.  2:36:51 for the run, 7:08 pace (1:47 negative split).  80 miles next week.

NB 769 Miles: 22.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
61.0015.000.000.000.0076.00
Adrenaline Miles: 19.00Adrenaline 2 Miles: 28.00NB 769 Miles: 29.00Double Jogger 2009 Miles: 2.00
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com