I'm retired from racing. Really.

Week starting Aug 24, 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: 21.00 Month: 85.00 Year: 1072.00
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: 455.60
Trail N2 2 Orange Lifetime Miles: 319.50
Road M2 3 Orange Lifetime Miles: 188.00
Road N2 Purple Lifetime Miles: 84.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
83.0010.004.000.001.0098.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just noticed I am finally on the first page of the mileage board for miles this year- yeah!  And I am within 20 miles of my total miles for last year... and it's still August!

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 6.  Achilles feels quite a bit better, twinges of soreness in both quads and left knee, but nothing bad. 

PM- 13 miles (13.1, actually).  Hot but felt great- no soreness, no pain, minimal fatigue.  I think I am on for my Big Workout tomorrow.  Ran up into Logan Canyon via the canal and back, saw Cody for a few minutes.  1:37:32, 7:26 pace.  Felt very easy at that pace.

Adrenaline 8- 6 (new shoes and new shorts on my run!  Now I have 2 pairs of shorts!), 768- 194

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

AM- I wasn't going to run this morning because I was up until 11:30 packing last night.  But, I slept fitfully and was wide awake at 4 am anyways, so I got up.  The run can only described as very sluggish on a morning that can only be described as very warm.  Only made it 5 miles.

Adrenaline- 11

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.003.004.000.000.0022.00

AM in Tooele- Big Workout.  Started at 5:45 am- very dark out in a strange location.  I had looked up places to run and decided to head towards Middle Canyon.  Ran 5 miles out of Tooele and up the canyon- it gets pretty steep towards the top- it gains 800 feet in 2 miles!  First 5 warmup miles were slow as a result- avg 9:00 pace.  The turned around and started the workout- 10x2min at CV pace (5:25 on flat, faster on downhill) w/ 1 min jog in between.  I did my rest jogging uphill to make sure I stayed in the canyon.  First 3 repeats were on killer downhill  (about 500 ft/mile) and were 5:01-5:03 pace!  Wow!  My jogging uphill also kept me on the steep down for longer.  I tried to lean down the hill but it was steep enough that I was putting on the brakes at portions.  Then the next 4 were 5:10-5:18 pace as the hill flattened out (only 200 ft/mile drop).  The last 3 were 5:22-5:27 pace on rolling hills, no net elevation loss.  I figure I dropped 1200-1400 feet during the workout.  Good downhill practice for St. George.  Didn't feel near as hard as doing 1000-1600m repeats on the track in the heat- it is so nice to run in the morning!

Finished the run with 3 tinman tempo miles and about 2.5 more miles of easy running to get me to 15 miles.  Now fly to Denver for a few days.

PM- 7 easy miles with my dad riding along on his bike for some good company.

768- 216

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- Easy run with my dad biking along.  6 am, great temperature.  Ran down to Chatfield Reservoir, up the Platte River, then looped home, all of it on bike trails.  The route was exactly 13 miles, which is what I wanted.  So, so nice to be in a town with lots of bike trails.  They even have side by side trails on the river- one cement, one crushed gravel (which is the one I ran on).  I love Logan, but really wish they had done more recreational trails.  1:39:20, 7:38 avg. Now off to the Denver Zoo with the family.

768- 229

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.007.000.000.001.0023.00

AM- Big Workout.  5 miles warmup in 38:25 down to the Platte River trail, then 7 miles at MP (supposed to be 5:50-5:55, but I was on gravel so just wanted to stay under 6:00).  Splits were 5:57 (hair slow), 5:44, 5:46, 5:46, 5:54 (had some uphill), 5:40, 5:37.  Really pushing it hard on the last 2 to go faster.  Felt tired but good by the end.  5:46 avg for the 7 miles, so a bit faster than I needed to do.  4 miles cooldown in 31:23 with 8 striders.  1:50:19 for the whole 16 miles, 6:54 pace.  Very nice to run in the 60-deg temps of the morning and to have my dad biking along behind me the whole run.  Happy to report that I made him have to work a bit on his bike for the 7 MP miles.

PM- 6 easy miles in 48:30 at 3:30 PM.  Hot, but not near as hot as most of the summer.  Followed by a good hour of ultimate frisbee.

Tangent 2- 92, 768- 235

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 16 miles in 2:04:11 (7:46 avg) on some great gravel trails around Denver with  my dad biking along.  I could really tell after about 10-12 miles that I have never gone this many miles before as my legs were rather fatigued.  New record high for weekly mileage and montly mileage (40+ more miles than ever before).  I haven't decided yet if I want to run 2-3 miles tonight in order to hit the 100 mile mark for the first time.  I'm pretty happy with how I feel, especially supposing I had only 5 miles on Tuesday.

768- 251

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
83.0010.004.000.001.0098.00
Weight: 0.00
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