| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 47.50 | 0.00 | 0.00 | 3.00 | 0.00 | 50.50 |
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| Road M3 Grey And Yellow Miles: 29.00 | Trail M2 Lime/black Miles: 2.50 |
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| | Race: |
FireKracker 5k (3.11 Miles) 00:23:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| AM- travelling for a month. My whole extended family did the Idaho Falls FireKracker 5k. My first race in 4 years, and I haven't run for 3 weeks. I ran most of it with my 13 year old daughter and my niece's husband, Brenden. He pulled away just after 2 miles (meaning it's the first time I'm not the Griffin family champ ever since I joined the family), and I pulled away from my daughter with half a mile to go, encouraging her to keep up. She fell 30 yards or so behind but pushed hard with a last kick. Alas, she was too late and I beat her by a few yards but less than a second. Since most my runs are 8:30 pace or slower, I thought sub-24 was ok. Interesting how much slower I am now than 7 years ago, though. My family won 3rd place in the team division, netting us a box of long sparklers.
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| Road M3 Grey And Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First frisbee in a month. Made lots of mistakes. Teams were very uneven (I said so right at the start) and we lost 5-1. Then we had a game with fewer people and my team won 3-1.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First run in a while. Felt terrible. 4 miles.
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| Road M3 Grey And Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Hot for frisbee. My team won 5-3.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM cross country optional workout. 17 kids came. Only 1 puked.
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| Road M3 Grey And Yellow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 and weights
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| Road M3 Grey And Yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5v5. My team won 5-3 then lost 2-3.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch- 5v5 frisbee, my team won 5-3
PM- cross country practice. 17 kids came. Lots of rumbling thunder in the distance.
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| Road M3 Grey And Yellow Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM 5 miles at about 45 min. Felt... fine.
Rob Murphy, where did you go?
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| Road M3 Grey And Yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM 6
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| Road M3 Grey And Yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 6v6 on a very hot (mid 90's) day. No wind. My team won 5-3 then 3-0. Kevin was in town for the week, first time we've seen him in a while.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6v6 frisbee. Hot and very muggy, overcast, almost no win. My team won 5-3 then lost 2-3.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM- cross country practice. 2.5 miles at Lake Conestee. 17 kids showed up again. School and the real season starts in just over 2 weeks.
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| Trail M2 Lime/black Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 47.50 | 0.00 | 0.00 | 3.00 | 0.00 | 50.50 |
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| Road M3 Grey And Yellow Miles: 29.00 | Trail M2 Lime/black Miles: 2.50 |
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