I'm retired from racing. Really.

Week starting Sep 21, 2008

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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: 4.00 Month: 54.50 Year: 776.00
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: 313.50
Trail M2 Lime/black Lifetime Miles: 61.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.504.004.000.000.0080.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran to the fairgrounds, then did about 5 miles with Cody, Paul, and Joe.  Then Joe and I ran a few more miles, then I ran alone for a while more.  1:39:38, just a hair under 13.5 miles.

My plan is to front load this week (Mon-Thur), then start my taper on Friday.  8-9 day taper, I guess.  Should be enough since my legs are well rested (maybe too well- they start getting fatigued at about 12 miles these days!) due to 2 low mileage weeks.  80-85 miles this week, then full taper next week.

768- 285

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.004.000.000.0020.50

AM- 5.5 miles on the golf course.  Wore fleece gloves and shirt and almost needed a hat, too.

PM- Big Workout.  Met Paul and Cody at the fairgrounds and we ran the North Logan loop.  5.5 miles warmup, then did 5x4 min at CV pace (aiming for sub-5:30 pace) with 2 min rest.  Legs felt a bit sluggish on the warmup but felt good during the workout.  Here are the splits:

4:00, 4:00, 4:00, 4:00, 4:00.  Ha ha, just kidding.  No, those really were the splits, but here is the pace for each one:

5:05 (big downhill, not even working hard), 5:28 (gradual uphill), 5:28 (predominantly uphill), 5:14 (flat- only one I didn't feel great on), 5:10 (slight down).  5:17 avg for the workout- much better than my goal.

Felt real good- probably had another one or two reps in me, but no need to push it.  Just over 4.5 miles cooldown.  14.85 miles according to mapmyrun.com, 1:45:26, 7:06 avg.  Last Big Workout of the year- a few more 8-13 mile workouts left, though.  After a few easy, low mile weeks, it felt good to nail this workout.  Good confidence booster that I haven't been losing fitness.  Strangely, my legs felt much better at the end of today's hard workout than at the end of yesterday's easy workout.

767- 431, Adrenaline- 133

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 6 easy.  New record- 15 holes on the golf course!  I've run 14 before, but never 15 in my allotted time.  And, since I know Cody will ask, only 4 of them were par 3's.  Also saw 2 shooting stars.  And it was cold enough that I finally had to break out my beanie again.

PM- 8 easy with the double jogging stroller and both kids.

767- 437, 768- 293

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.004.000.000.000.0012.00

PM- Medium workout.  Ran on a course I haven't done for a long time due to my foot bruise- the canal.  4 miles warmup, then 4 miles of ~tinman tempo pace, 4 miles cooldown.  First 2 tempo miles were 12:44, next 2 were 12:10.  Legs felt ok, still a bit fatigued from Tuesday's workout, no problems with my bruise (thankfully).  Today was the last workout of any sort- I have a small workout with 2 CV miles Monday, but that is all.  Next stop: St. George! 12 miles, 1:21:18

Adrenaline- 145

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- Took the day off work to man an aid station on the Bear 100 course with Paul and families.  Great times- very enjoyable though busy.  Inspirational to see all these people doing such a challenging event.  We were only at mile 22, so they looked pretty good still.  Ran a few miles with Paul while waiting for runners.  Paul added some excitement by doing a Superman impression onto the rocks, while I bruised my OTHER foot.  Ugh.  All I can say is that when Mizuno trail shoes reach their mileage limit, a switch somehow goes off such that ALL cushioning disappears.  Pathetic.  I will never wear those shoes again.  Ran 4 miles around home later in the afternoon before heading to Idaho.

Adrenaline- 149, Ascend- 382 retired!!!  Sad that the shoes didn't even last 400 miles.  First time ever.  I won't buy those again!

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- 2 miles by myself, then met Jeff Shadley and his harem (literally- he has a group of 2-3 fast, good-looking women he runs with!) for about 8 miles.  Then did 2.5 faster miles with Jeff to his house, then 2 miles back to my in-laws house.  1:49:02, ~14.5 miles.  Thanks for letting me join your group, Jeff.

Right foot hurt a bit, but nothing too bad.  With some ice, it should be ready for SGM.

As of 8 am, I'm at the top of the mileage board!  Must be taper week (plus Sasha hasn't blogged his run yet today).

Adrenaline- 164

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.504.004.000.000.0080.50
Weight: 0.00
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