A summer working the 5K for a marathon+ runner ...

I know what you're thinking, and yes, a 5k does not really do it for me. But I committed to run on a Hood To Coast relay team with an impressive resume, and I need to work on my speed. I justify running the 3.1-mile distance by sandwiching the race in between a 3-mile warmup and 3-mile cool down. It is also a great source of a second speed workout/tempo run for the week. I've already completed three this summer, which is more than I usually do in one year. Tomorrow I'm taking it to another level and participating in a 5k time trial on the track with 8 other local Knoxville runners. There are about 5 of us that are around the same speed and looking to break 16 minutes. My PR is 16:08, something I've never really tried to improve upon because I could care less about this distance. When my non running friends ask me if I have a race over the weekend and I tell them a 5k, they usually shake their heads and tell me I can go out and drink the night before and then stumble through it in my sleep. And I almost agree with them, though, in the 5k's defense, I would much rather run a marathon at a 5:53 pace, than torture my body trying to run as fast as I can at a 5:15 pace. Wish me luck tomorrow morning. I will be back to let you know if I succeeded in breaking 16 minutes.

5000M
Bob Adams
Brad Adams
Jason Altman (possible pacer)
Bobby Holcombe
Daniel Julian
Eric Malkowski
Michael Mentz
Elijah Shekinah

1600M
Alan Horton
Greg Johnson
Drew Streip

800M
Ryan Smith
Nick Symmonds (rabbit - going out in .49 low)

Hood 2 Coast 197-mile relay team goal, preparation

Our (Knoxville Track Club) team's goal: WIN IT! To do this, the team will have to beat all the other 1,000 teams that will be competing this year. We feel that our team has the talent to accomplish this tough feat and let the nation know that Knoxville is one of the top running community’s in the nation.

Each person on the 12-man team will run three times during the two-day race (Aug. 28-29), which starts on Mount Hood and finishes in Seaside, Oregon. The team will have two vans serving as a moving headquarters, transporting team members when they aren’t running and supplying us with food, water and motivation.

The team consists of speed—three former University of Tennessee track stars, and endurance—marathon and ultra marathon champions. The team is very serious about this event and expects nothing but excellence. The team is well into training, and will represent Knoxville and the surrounding community with pride.

I have been training hard the past month with weekly mileage levels in the mid 60s. I will be stepping it up another few notches thoughout the next few weeks and will peak at 90 miles seveal weeks before race weekend. More updates as the race weekend approaches and a full recap after the race.

JFK 50-miler entry confirmation

Yes that's right ... I'm officially running the JFK 50-miler in November. I will be representing the Knoxville Track Club in the team event with my brother, Brad, and Jon Lawler, who placed sixth overall in this race several years ago. We should be very competitive for the team title. This will be my fifth ultra (Prickly Pear 5ok '07, 2nd overall, Frosty 50k '09 1st overall, Iron Horse 100k '09 1st overall, Smokey Mountain 72-mile seciton '09 1st overall). I've performed great thus far in all the ultras I've run thus far, but this one will be the first real test.

The competition is fierce in this race as it cuts off entrants at a little more than 1,000 runners. I've looked at some of the other fellow seeded runners on the entrants list and there are some tough, skilled ultra runners. I'm currently training for the Hood 2 Coast 198-mile team relay in late August and will run a fall marathon in preparation for the JFK 50. Another positive is that my brother also got into the JFK 50 and this will be his first ultra marathon. He should do really well if he also puts in the miles. Hopefully all the miles I'm already putting in over the summer will pay off for an awesome run in Wash D.C. More to come on the previously stated races as I compete in them.