I'm retired from racing. Really.

Week starting Jul 20, 2008

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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: 11.00 Month: 44.50 Year: 651.50
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
72.008.004.000.000.0084.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.006.000.000.000.0014.00

PM- Evening tinman tempo.  I ran to pick up Cody, then we ran to Paul's.  We headed towards the canal and the canyon.  Once we hit 4 miles (for me), we picked up the pace to ~6:20/mile.  Cody and Paul turned around 1.6 miles into the workout while I took a bathroom break.  Then I continued up the canyon by myself- I was working pretty hard, especially once I hit the trail.  I probably pushed it a bit too much- 19:40 for ~3 miles.  Turned around and ran the 3 miles back in ~19:00.  I was working very hard- breathing hard and sweating A TON (a lot more than usual, for some reason).  Not sure why it seemed so hard.  I was dead by the end of the workout.  I limped 4 miles home at about 7:45 pace.  80 deg and humid (for Logan) when I finished at 9 pm.  Tired, tired.  Sleep now.  Ok workout, nonetheless, and very nice to run with Paul and Cody again.

14 miles, 1:38:54.

768- 90

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Late, late night with the kids means no morning run. I'm not sure when the last time was I got more than 5 or 6 hours of sleep- probably July 4 weekend.

PM- 7 miles, 4 potty breaks.  One of those days.  But even though I felt crappy (pun intended), I still had a funny experience.  As I passed a rather slow hispanic runner, he looked at me, reached out his hand, and said "Quiero, quiero".

Adrenaline- 423

Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- Ran to Paul's house, then ran just under 6 miles with him. Took a long route home to give me a few extra miles. Mapmyrun put me at 10.44 miles. Paul said we averaged 7:16 miles, and I know my last one was 7:00 even. 10.5 miles, 1:16:05. I'm really looking forward to the day off tomorrow (I don't get it off, I'm taking vacation hours) so I can do my speed workout in the cool morning. Not 90 deg- yeah! Then I get to spend all day watching my kids!

767- 355

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.002.004.000.000.0019.00

AM- Oh, it was SOOOOO glorious to do a speed workout in the cool morning rather than the hot, hot afternoon.  SOOOOO nice!  I still sweated enough as it was.

Big Workout- I did 3 miles warmup, then 2 miles tinman tempo pace (~6:30, which was a bit slower than it should have been), then .5 mile more.  Then it was time for 6x1000 m on the track, with 200m slow jog for recovery (~1:30).  My splits were 3:30 (5:36 pace), 3:30, 3:31, 3:26, 3:26, 3:21 (5:21 pace).  Felt good.  I was really having to concentrate hard on my breathing the last two, but my legs were not near as dead as they were after my Monday workout.  About 3 miles cool down, bringing the total to 13 miles in 1:31:52.

PM- 6 easy miles with Paul on the Logan River trail.  Warm out.  I had a rock in my stomach from a late lunch at a pizza shop.

Tangent- 299, 800- 18

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 5 easy miles.  Ran the back 9 on the golf course.

PM- 6 easy miles with the jogging stroller.  94 deg here- I hate to think how hot St George is.

Adrenaline- 428, 767- 361

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

Long run today.  Left at 6 am and ran to Paul's house.  We ran to the canal and up into Logan canyon.  There was a very stiff wind coming out of the canyon, strong enough to almost stop us moving a few times.  It was strong enough that even though we were 2 feet apart, we couldn't hear each other (I asked him 3 times, "Do you think Favre will get traded this weekend?" and he thought I kept asking, "How far are you training this weekend?").  The pace up was slow- I don't think we ever went faster than 8 min pace on the way up, and I imagine the wind and hill miles may have been 9 min pace.  Paul turned around at around an hour just as I paid an emergency visit to a bush.  Then I continued on up the trail to Guinavah Malibu campground- just over 11 miles in 1:32:58, a whopping 8:27 pace.  I was thirsty and getting tired so was excited for the downhill.  Ran home via the same route, picking up the pace along the way.  By the time I hit the canal I was running just under 7:00 pace.  1:19:05 for the return trip (I added on a little to hit 22.5 miles), 7:10 average.  Not too bad- 1:17 faster per mile on the way back!  2:52:04 for the run- 7:38 pace.  My legs were tired but still moving well by the end.  Good run.  It was nice to run with Paul, even though it was only for 1/4 of the run.

84 miles for this week- my highest mileage of the year and highest since last August.  85 miles next week, then up to the 90's for a few weeks.  This week was the end of my race-free training, with 4 races in the next 6 weeks.

806- 491

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.008.004.000.000.0084.00
Weight: 0.00
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