| Location: Decatur,AL,USA Member Since: Jan 01, 2008 Gender: Male Goal Type: Age Division Winner Running Accomplishments: *1 mi: 4:55.86 (2008)AL Record 42yo
*2 mi: 11:10
*5K: 17:23
*4 mi: 23:20
*5 mi/8K: 29:33
*10K: 36:27
*15K: 58:01
*10 mi: 1:02:38
*1/2 marathon: 1:22:48
*Marathon: 2:57:46 (Boston 2007)
*50K: 4:42
*MT Mist50k: 5:34:52
*Mtn Masochist 50+miles 9:12 (2009)
*Hot to Trot 8 Hour- 42 miles
*Triathalon 400m/15k/5k 1:00:23 Short-Term Running Goals: Run a 100K or 100 miler
Long-Term Running Goals: Stay healthy, encourage others to run. Personal: Married to Kelly since 1992, I have three beautiful daughters; Lily, Camille and Avanelle Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 48.85 | 0.00 | 2.00 | 0.00 | 0.00 | 50.85 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sweeling and pain gone, but still forcing myself not to run for another week | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Night run in neighborhood, easy pace, 8:17/mi. This is my first run since Mtn Mist 50K. Had some slight aches but overall felt good. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Night run @ 8:00/mi | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.46 | 0.00 | 0.00 | 0.00 | 0.00 | 3.46 |
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Volunteered at the Black Warrior 50K, a race I was planning to run, but after 2 marathons and 2 50Ks since last Nov. my body said it was time for a break.
Ran at night 8:00 pace, slight tightness in right hamstring. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| No work/school today so we all slept in. Ran at 10am, 46deg slight wind, 7:30/mi. Right hamstring tightness is lessening. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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On Point Mallard trail out and back, 1:30pm, 50deg, windy. More base work at 7:30 pace, picked it up for 1/4 mile @ 3.5 miles. Still feeling a little tightness in my upper right hamsting, more so in the tendon area.
ASICS TRAIL-35 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. 12 hour work day and another one tomorrow. It's ok though, it keeps me from over doing it in this slow base building phase. Will do sit ups and push ups before bed. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Night run through Oak Lea neighborhood, flat and rolling hills. 7:40 pace but negitive split, 8:07-7:47-7:37-7:07, last mile had two downhill sections. Right hammy twinged during mile 2 but eased up as I increased my pace. Feels good to be running somewhat regularly again. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1pm run @ Delano Park(site of the 2nd annual Delano 12 Hour, www.delano12.com )Mid 50's,light mist, slight breeze. Avg 7:38 pace, Warm up mile @ 8:02 last 4- 7:34 down to 7:28. Felt easy, but still to early to start pushing it. Hamstring felt ok. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.97 | 0.00 | 0.00 | 0.00 | 0.00 | 4.97 |
| No Sat morning family activities so we all got to sleep in. Kelly (my wife) went to Wilson Morgan park and ran 4.75 miles. I ran around 11:30am (42 degrees, overcast) with Eric on The 8K Steeple Chase course. We took it easy @ around 8:20 pace. This has been the most consistant running week I've had in a long time. I hope I can continue to keep my motivation at the level it is now. Kelly and I decided that our first race of the year will be a 5K on March 23. I won't actually be racing it since I'm not in racing shape, but I am looking forward to the competition. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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At Delano park with Eric, Eric, and Bob, 50 degrees, overcast, light wind. The two Erics and two other runner friends will be running the Delano 12 Hour (relay division) in two weeks hopeing to eclipse the 100 mile mark. Bob will also be running, teaming up with 3 other runners from 3M. This is the 2nd year Eric and I have put on this race, it's really a great day of running and then a lot of eating.
7 loops of Delano(53:24--7:38 pace) starting with a 8:27, 7:51, 7:39, 7:48, 7:15, 6:10, then a cool down of 8:14. We all ran together for 5.75 miles then the pace quickened and we got spread out. I was planning to drop down to about a 6:45 pace for the 6th mile, but I felt pretty good, so I ran how I felt.
I've got four 12 hour work days ahead of me this week. I'll really need some motivation to get me out the door to run on those days. My wife Kelly ran another 4.75 miles at Wilson Morgan today. Two big milage days for her, I'm really proud of her. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Felt a little achey in upper back and neck all day at work. Attributed it to the last fast mile mile from yesterdays run, so a rest day worked out well. Stayed up late to watched the Oscars and was glad see that the only film I saw, No Country for Old Men, won big time. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.00 |
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In Oak Lea area, night run, 35 degrees with blustery n/w wind and sleet/snow. 29:21, 7:20 pace, negative split, 8:05, 7:29, 7:09, 6:37. This is a great 4 mile course with a good mix of hills and flats. The last .5 is downhill so you can finish up flying. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran at 1pm. Cold with snow flurries all morning, then a break in the clouds allowed some sun. Never got much warmer than 36. By the end of the run clouds moved back over and more flurries. Did a flat 6 from the house to Delano Park, one lap then back home. 45:23, kept an even 7:35 pace. Felt a little sluggish due to a small early breakfast and no mid morning snack or fluids. You think I would know better by now. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was a great day to run, but I didn't. Rest day to make sure I don't ramp up my milage too quickly. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.42 | 0.00 | 0.00 | 0.00 | 0.00 | 4.42 |
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Night run through area neighborhood. Flat, 34:32, 7:49 pace. High knees, butt kicks and skips in the last 200 yards. 30 sit ups, 15 pushups. I have to start logging this info or I'll never increase the reps. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 48.85 | 0.00 | 2.00 | 0.00 | 0.00 | 50.85 |
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