I'm retired from racing. Really.

Week starting Jul 05, 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: 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
80.009.004.000.000.0093.00
Adrenaline 2 Miles: 10.00Omni 7 Miles: 58.00NB 800 Miles: 17.00Double Jogger 2009 Miles: 3.00NB 769 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.007.000.000.000.0023.00

AM- 7 easy.  Felt good, ran a bit faster than my normal morning run.  BW in the heat later today.  Glad I finally broke my 5k PR from HS, though I would like to take another 30 seconds off later this year...

PM- Big Workout.  Supposed to be my first track workout of the year, but my legs didn't feel like they had 5:30 speed in them, especially given the 85+ deg temp.  I ran from Merlin Olsen park to First Dam and a bit as a 4 mile warmup.  I then did 2 tinman tempo miles, intending to run to the LHS track.  But my lack of pep convinced me to just keep the tempo going for 5 more miles, averaging 6:10-6:15 pace.  5 mile cooldown.  Pretty tired, but glad I got something in.  Now I just have to convince Paul and Cody to do a track workout Wed morning.  I'm moving my Thursday BW to Wed cause I found out today that I am leaving Wed for Florida on a business trip of undetermined length (1-3 weeks?).  Running 95 mile weeks in Florida in July is going to suck.

Adrenaline 2 Miles: 7.00Omni 7 Miles: 16.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9 easy on the River Trail while Marci pushed the stroller on the gravel portion.  May be my last trail run for a while.  Wore my very-infrequently used 800's.

NB 800 Miles: 9.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.002.004.000.000.0019.00

AM- Big Workout- first track workout of the year for me.  Like Cody said at the end, it was a puker.  Literally.  Cody and I met at 5:30 and ran to PW, meeting Paul along the way.  We did about 4 miles warmup, then 2 miles of tinman tempo (well, kind of- 6:20-6:30). 

Then Paul went home, I ate a Hammer Gel, and Cody and I started our 4x1600m workout, with 300m rest, goal of 5:45 pace.  I led on the first 2 miles and the last, Cody on the third.  First one was 5:41, though our watches consistently mile-lapped about 4 seconds before the end of lap 4, so it messed up the times a bit.  Second one was 5:44.  We grabbed a quick drink but cut the rest period 30 seconds short before number 3.  Third one was about 5:42 (watch issues), though I got a bad sideache and my stomach started hurting during this one.  Last one was pretty hard due to my stomach and side, but still got a 5:44.  Consistent.  I could have done one more if my stomach didn't hurt, but no need to overdo the first track workout of the year.

We did about 3 miles cooldown, and my stomach kept bugging me.  Finally, just as we got home, I puked a few times and everything came up.  It was my first running-related puke since just after my mission, when I ate a big Chinese takeout meal, then ran 3 fast miles with a college runner.  I felt much better after- went inside my house, got a drink, brushed my teeth, hosed down the street and my shoes, then went and ran 2 more miles to finish the workout.  Then I had a nice, cold glass of Nestle Quik, with no stomach issues.  I think my puke was either too much sugar on an empty stomach, or, more likely, something in the gel that didn't agree with me.  Either way, I'm fine now and heading off to Florida today.

PM- 3 easy with Marci and the kids before heading to the airport.

Adrenaline 2 Miles: 3.00Double Jogger 2009 Miles: 3.00Omni 7 Miles: 16.00
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- 8

Late PM- 4 easy on the beach on a dark and cloudy night.  Just as I turned around, a family with flashlights found a big group of baby sea turtles just hatching.  Pretty cool to watch for a minute.  Needless to say, I tried to watch where I stepped on the way back, but didn't see any more of the little dudes (as Crush would say).  Cute little guys, smaller than the palm of my hand.  There sure are a lot of homeless guys who sleep on the beach.

NB 800 Miles: 4.00Omni 7 Miles: 8.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 on the treadmill while watching a huge, powerful, amazing thunderstorm rage outside.  They had to take my resting heartrate prior to letting me work out on base- apparently my heartrate is 41 during the middle of the day.

NB 769 Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Long run.  I want about 22 miles total today, but since I didn't start my run until after 8 am today, I was guessing I would break it up into 2 runs.  For the first day since I've been here, there are no clouds, just sunny and hot.  The first 10 miles or so of the run were a bit uncomfortable as my body adjusted to the 80 deg and almost 80% humidity, but by carrying water and taking some nuun I eventually got into a nice groove.  After mile 10 I just cruised along at 7:10-7:25 pace and felt like I could sustain that forever.  There were a fair number of runners at 8 am, but I was about the only one by 10:30.  Only got in 18 miles before I had to shower for work (though they ended up delaying that).  18 miles at just over 7:30 pace for the entire run, still feeling good at the end (which is rare for me on my 90 mile weeks).  Followed it up with a nice veggie and ham omelet, blueberry pancackes, and chocolate milk (of course) at IHOP.  Now, since they delayed my work and the shuttle launch, I think I'm going to take a nice nap.  I'll do another run tonight.

PM- 4 more on the beach.  This ties my second highest miles ever for a week.

NB 800 Miles: 4.00Omni 7 Miles: 18.00
Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
80.009.004.000.000.0093.00
Adrenaline 2 Miles: 10.00Omni 7 Miles: 58.00NB 800 Miles: 17.00Double Jogger 2009 Miles: 3.00NB 769 Miles: 8.00
Weight: 0.00
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