I'm retired from racing. Really.

Idaho Falls Firecracker 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, 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: 11.00 Month: 31.00 Year: 814.00
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: 495.60
Trail N2 2 Orange Lifetime Miles: 418.00
Road M2 3 Orange Lifetime Miles: 333.50
Road N2 Purple Lifetime Miles: 335.50
Trail M2 Lime/black Lifetime Miles: 66.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
58.500.000.003.000.0061.50
Adrenaline 2 Miles: 11.50Progrid Guide TR Miles: 10.00Omni 7 Miles: 12.00NB 769 Miles: 16.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 easy.  If soreness were on a level from 1-10 (10 being "oh-my-gosh-I-cannot-even-move-and-have-unbearable-pain-in-muscles-I-never-knew-I-had"), I would have been around 8 after Wahsatch Steeplechase.  After Logan Peak, I would say 2, maybe 3.  Not too bad.  My legs must be getting used to the downhill pounding.

Adrenaline 2 Miles: 6.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- 7.5 easy.  Soreness only a 1.

PM- Green Canyon with Paul.  Ran 5 miles up and back at a slow pace.  The new singletrack is nice, though for some reason THERE IS WATER FLOWING IN GREEN CANYON!!!  Y'all, I've run in GC for 8 years now and this is the first time there has been actual water flowing.  And it's quite a bit, too- the singletrack crosses it 5 or 6 times.  I managed to jump it each time with minimal wetness, but Paul just waded through and ran with squishy shoes.  Easy run, just over 90 minutes.  3 years ago GC had 1 mile singletrack and 3 miles road- now it has 3.5 miles of singletrack and only .5 mile of required road running.  Me gusta.

Progrid Guide TR Miles: 10.00Omni 7 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM- I've heard of New Year Resolutions, but is there some type of Mid-Year Resolutions?  I ask because I normally don't see anyone during my morning run, but saw NINE runners in a 2 mile stretch on Planet Walk this morning.  9 runners, all before 6 am.  Plus I saw 2 more other places, plus a group of 5 middle-school age kids setting off fireworks- again, before 6 am!?!  It was the strangest morning- every 30 seconds, we would see another runner coming towards us.  Anywho, ran 5.5 miles with Paul.  I'm tired- need more sleep.  Good thing my holiday starts tomorrow.

Adrenaline 2 Miles: 5.50
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- In Idaho Falls- met Jeff Shadley and we had a nice run.  Good weather.  We ran the 4th of July 5k course, then ran over to see the VERY full Snake River, looping all over town.  Very conversational pace.  16.5 miles, 1:57:58 (7:09 avg).  Felt good, though the last few miles were a bit harder as my legs reminded me that they carried me 28 miles just 5 days ago- endurance isn't quite back yet.

PM- 3 easy with Marci.

NB 769 Miles: 16.50Omni 7 Miles: 3.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 5 miles along a lake with Tom Borschel, a trail runner extraordinaire who lives in IF.  We talked for a good hour afterwards, despite a rather windy thunderstorm.  Good to meet you, Tom.  Now I'll push for a new 5k PR tomorrow.

Omni 7 Miles: 5.00
Weight: 0.00
Comments(2)
Race: Idaho Falls Firecracker 5k (3.11 Miles) 00:16:35, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

Today was my first non-Striders 5k in probably 3-5 years or more.  Even though I am just barely hitting peak mileage and have done minimal speedwork, I was hoping to break my high school PR of 16:53.  Given my marathon mindset, I tend to go out too slow, so wanted to do 5:05 or 5:10 first mile and hang on from there.  Warmed up with Marci and Jeff Shadley.  There were some decent runners (a bunch of HS kids, and a recent college grad who did a 27:00 8k).  The race annoyingly started 15 minutes late.

Mile 1 went out fast like I hoped, though it is definitely downhill.  I was in about 11th place at the 1/2 mile mark and about 8th at the mile- 5:10.  Perfect, though Jeff had fallen a bit behind so we couldn't trade half miles.   Mile 2 is flat, then uphill, then flat.  I was running by myself, about 10 seconds behind the lead pack.  A few guys fell off pace and I passed them, moving into 6th.  Mile 2 was 5:28- slower than I hoped even with the uphill.  I caught a young guy here and he got right behind me.  I tried to put some distance, but he wouldn't drop.  With about a half mile to go, he surged and caught another young guy just in front of us.  I did my best to reel them in, but couldn't quite make it.  Mile 3 was 5:23- slight uphill, but still a bit slow.  I felt I could maintain this pace forever, but didn't have a higher gear.  Last .11 was 32 sec (5:01 pace).  Total time was 16:35- 18 second PR, and 6th place overall.  I'm pretty happy with my time- I think with some speedwork I can take another 15-30 seconds off.  Jeff was just over 17 min.  We grabbed a water, and I felt completely recovered within a minute or two- probably a typical experience for a marathoner after a 5k.  If this were a 10k, I'm sure I would have caught at least 2 more guys.

Ran back .5 mile and saw Marci- she was thinking she would run 30 min, but shattered her old 26:00 PR with a 25:09- nice job, babe!  

Now off to food and fireworks.  Happy 4th, everyone!


Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
58.500.000.003.000.0061.50
Adrenaline 2 Miles: 11.50Progrid Guide TR Miles: 10.00Omni 7 Miles: 12.00NB 769 Miles: 16.50
Weight: 0.00
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