I'm retired from racing. Really.

Week starting Jul 04, 2010

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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: 9.00 Month: 42.50 Year: 649.50
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: 280.00
Trail M2 Lime/black Lifetime Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
89.002.000.000.0014.50105.50
Fuel XC Miles: 30.00NB 769 3 Miles: 18.00Progrid Guide TR Miles: 10.50Pace 2 Miles: 7.00Progrid Guide Miles: 4.00XT Wings 3 Miles: 19.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
30.000.000.000.000.0030.00

AM- Long run on the Bear 100 course with Cody.  We ran the last 30 miles, including the only parts I had never previously run.  I have now run the whole thing!

We started at mile 69 of the course, immediately crossing the Logan River (I didn't want wet feet the whole time, so I wore an old pair of shoes for the crossing and threw them back across, to be picked up later).  Ran up the very nice but far too short Peterson Hollow, then climbed and descended a rough trail into Beaver Mtn lodge.  From there we went up (and up and up) to Sink Hollow and Gibson Basin, then to Beaver Creek campground, where we saw our first people on the trail- a bunch of ATV-ers.  Then a very steady climb to Ranger Dip, followed by the incredibly steep climb to the last summit above Bear Lake.  One final, minor descent (only 3500 ft of elevation loss), a stream crossing (which included me sitting down in it for a bit), and a little road got us to the finish.  Last mile was sub-7, so we still had some legs left.  A good run with Cody, as always.

Our families met us in Bear Lake for some beach time.  The run was rather slow- 30.3 miles in 5:16:03 (10:26 avg pace).  Cody's Sporttracks recorded 6072 ft climbing, 7206 descending- wow.  The Bear 100 website says we only did 4800 ft climbing and 5800 descending, which I know is wrong- I think they underestimate by 20%.  My arms and head are absolutely burnt, so no warm showers for a while.  Feel good otherwise.  It's nice to finally have done the whole course so I know what to expect in September.   

Fuel XC Miles: 30.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- PW 4 by myself, then PW 5 with the family.  No soreness- I think it would take a pretty monster run these days to give me any soreness.  Legs were a bit sluggish the first mile, but then perked up nicely.  

NB 769 3 Miles: 9.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.502.000.000.000.0019.50

AM- 9 miles, with 2 faster.

PM- 10.5 miles with Cody and Joe up Green Canyon.  A local biking store had set up a demo tent, so there were lots of mountain bikers on the trail.  Otherwise, easy and uneventful.  8:31 avg pace with almost 1500 ft climbing. 

My all-time record for most Mon to Wed miles is 59.  I'm at 58.5 so far this week... not bad, supposing I've only run 4 times.

We were discussing trail runs, and I commented that it had been a while since I had done a long run on roads- I'm doing all trails these days.  I reviewed my blog to see if this was true- sure enough, it's been even longer than I imagined.  My last long run (i.e. 18+ miles) that was mostly on roads was October 24, 2009, when I ran the Ogden Valley 50 miler!  In other words, I haven't done a long run on the roads for almost 9 months!!! 

Progrid Guide TR Miles: 10.50Pace 2 Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 9 in and around the golf course.

I still can't believe I haven't had a long run on the roads since October.

PM- PW 4 with family.  Sore hips.

I turned in my 2 weeks notice at work today.  My last day is July 23, then I'll have 4 weeks before I move to my new job in South Carolina!  It will be a huge change, but we are excited.  However, I will definitely miss the mountains of Utah, especially how close they are for trail running.  But having a job is more important than staying in Logan, so off we go on a new adventure.  And you better believe that I'll be running the trails every day until I leave! 

Progrid Guide Miles: 4.00NB 769 3 Miles: 9.00
Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.5014.50

AM- 6.5 easy xt, cause my hips need a break.

PM- 8 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- Long Run with Paul.  I left at 5:15 am for Paul's, so only 4 hrs sleep again- tired this week.  We drove to Cherry Creek canyon in Richmond and parked at 5300 ft to do a run Paul raves about- High Creek Lake, a long loop with a bit of road running.  We did the road running first, knocking out over 7 miles in the first hour with some climbing.  Then the trail started up High Creek, which was quite nice.  It climbs only 2800 ft in 5 miles (yes, I am now used to steep trails), with increasing steepness towards the top.  The pace was fairly easy, with the 6.5 mile climb taking about 1 hr 45 min.  There was a beautiful, Colorado-ish high mountain meadow at about 8000 ft (I have many pictures but can't figure out how to post them- I'll update later).  Lots and lots of wildflowers everywhere.  The lake itself is at 8800 ft and rather small, with a perfectly smooth surface.  Beautiful.  After a brief rest, we climbed to a saddle, enjoyed the views, then descended and climbed to another saddle at 9400 ft.  From there, it was all downhill on Cherry Creek canyon.  The going was still slow due to steep trails, rocks, and overgrown bushes.  The trail drops over 4000 ft in 6 miles, which took up about 70 min.  There was a lady partway up who was trimming plants, which helped with trail visibility- thanks!  After a few creek crossings and a bit of road at the end, we were finished.  19.6 miles in 3:59, for a whopping 12:10 avg pace, with about 5200 ft climbing and descending.

Beautiful run- probably one of the top 5 I've ever done in Cache Valley.  Thanks for playing tour guide, Paul.  The trail isn't great for regular training runs (too steep and slow), but is amazing for a once-in-a-while scenic runs.  Amazing, amazing scenery.

This is my highest mileage week ever- 105.5 miles, with 60 miles on the trails.  It is also my most elevation ever in a week- 12750 climbing and 13900 descending.  I intend to break both in the coming weeks.  Finally, I'm guessing it is my most ever time spent running (other than during an ultra race)- just under 17 hours.  Then add another 5 hours driving to trails, a few hours sightseeing on the trails,  and time getting ready before and showering after... probably 25-27 hours, in all.  Lots of time.  I'm just glad I have a very understanding, patient wife... thanks, babe!

XT Wings 3 Miles: 19.50
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
89.002.000.000.0014.50105.50
Fuel XC Miles: 30.00NB 769 3 Miles: 18.00Progrid Guide TR Miles: 10.50Pace 2 Miles: 7.00Progrid Guide Miles: 4.00XT Wings 3 Miles: 19.50
Weight: 0.00
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