I'm retired from racing. Really.

Week starting Oct 14, 2012

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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 

Enjoy running, stay fit (and maybe lose a few pounds). Play ultimate frisbee.

4 year coach of Langston Middle School- love it

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:

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Miles:This week: 15.50 Month: 55.50 Year: 154.50
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 297.00
Road M3 Grey And Yellow Lifetime Miles: 324.00
Road N2 Purple 2 Lifetime Miles: 222.50
Road N2 4 Grey Lifetime Miles: 51.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
83.0010.000.000.000.0093.00
Fuel Miles: 11.00Test Shoe 4 Miles: 53.50Float 2 Miles: 8.00Fuel Trail 4 Miles: 20.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 8

Lunch- 11 with Phil and Aaron.  Phil always keeps the pace fast, so it was under 7 min pace. 

Fuel Miles: 11.00Test Shoe 4 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- BW- 3 miles warmup with Dan and Todd, then 10 mile tempo in ~61 min, 1 mile cooldown.  Felt just ok.

Lunch- 8 with Dan and Scott.

Today was another long day- left home at 6 am, got home after 10 pm.  Tomorrow will be a very early start, then we're leaving in the afternoon for Great Smoky Mtn National Park for a few days- should be fun. 

Float 2 Miles: 8.00Test Shoe 4 Miles: 14.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8

Test Shoe 4 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- Nice loop in Great Smoky Mtn National Park from Elkmont campground.  Up Jake's Creek Tr to Cucumber Gap Tr to Little River to Goshen Prong, then down Little River.  Felt pretty much like crap (probably due to no sleep thanks to crying baby in our tent) so was glad much of the run was non-technical.  Took a spill, scraping my knee pretty good.  Tons of people on the Cucumber/Little River portion (maybe 40), then just a few the rest of the trails.  Beautiful area with tons of fall colors and a nice carpet of new-fallen leaves to crunch through. 12 miles with 1300 ft climb in 1:45.

Fuel Trail 4 Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- Felt much better today.  Ran up Jake's Creek trail all the way to Jake's Gap.  Beautiful fall colors- took lots of pictures.  No people until the last 5 minutes.  Ran the entire climb (2000 ft in 4.25 miles), then cruised the technical downhill (lots of roots/rocks/leaves) until the last few miles when I picked it up to 5:30-6:00 pace.  Good run in gorgeous terrain.  Wish I could run more here.  8.5 miles in 1:18 with 2000 ft climb.

Fuel Trail 4 Miles: 8.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.500.000.000.000.0023.50

AM- slept in, so no mountains today.  Started a long run at 11 am after a small breakfast, taking only 30 oz water and 2 gu's- yup, a bonk run.  Ran the normal roads on the SE side of town- first time on Garrett Patton Rd and Pennington Rd, and both were great with minimal traffic.  Felt good most of the way, often cruising effortlessly at sub-7 pace despite blustery wind and rolling hills.  Bonked hard at mile 21 but kept it ~7:30 pace.  Finished 23.5 miles in 2:50 with 1300 ft climbing.  Not a bad week considering only  ran doubles on Mon and Tue.  I expect the next 3 weeks will be 100+, hopefully.  It's easy to tell it's post-SGM in Utah, as I'm on top of the mileage board in the low 90's.

Test Shoe 4 Miles: 23.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
83.0010.000.000.000.0093.00
Fuel Miles: 11.00Test Shoe 4 Miles: 53.50Float 2 Miles: 8.00Fuel Trail 4 Miles: 20.50
Weight: 0.00
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