alabama master

Hampton Cove 5K

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
2140 Blue Lifetime Miles: 236.88
Asics Ohana Lifetime Miles: 150.11
Asics Trail 2140 Lifetime Miles: 314.13
2140 White Lifetime Miles: 238.14
2140 Flame Lifetime Miles: 292.94
Asics 2150 Trail Lifetime Miles: 274.94
Asics 2150 Road Lifetime Miles: 250.26
Nike LunaRacer Lifetime Miles: 80.03
Nike Structure Triax 13 Lifetime Miles: 123.78
Nike Streak XC Lifetime Miles: 30.81
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
86.630.0023.480.000.00110.11
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.110.000.000.000.004.11

Easy run w/ Eric downtown at 6:45am, sunny, 45 degrees calm winds. 34:25, 8:22 pace. Met up with Danny afterwards to drive traffic control while he biked to certified the Steeple Chase 8K.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

11am run thru neighborhood, oak lea and the hills of montclair and montevallo rd. 70 degrees 25-35 mph south winds. 50:59, 7:17 pace. Ran in short sleeves and shorts for the first time in 3 months, felt good.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Called into work 6 hours on my off day. Had organizational meeting for the elementary and middle school track team I coach to prepare for in the afternnoon. Looks like I'll have about twice as many kids as last year. Went over to Fleet Feet Huntsville to pick up water bottles and gift certs. for the Delano 12 Hour this weekend.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.001.000.000.005.50

Night fartlek run around home and Oak Lea area. 38 degrees clear and calm. Saw a lot of stars. 39:38, 7:13 pace. Ran 1.75 warmup then alternated .25 fast(5:30), .75 easy (7:30), finished with a 1/2 mile cool down. Felt comfortable during the pick ups, kept them short to keep from over doing it too soon. Good workout.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Busy day with work and kids activities. Plan to run at least 10 combined Fri/Sat. Keep the milage building gradually.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

Easy run at Delano while measuring for the Delano 12

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.005.000.000.007.00

Ran some laps during the Delano 12. Two easy warmup miles at 7:40 pace then five at 6:30 to 6:50 with the 4 Guy Century Relay Team.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No run today. Full day with church, and family activities and still tired from Saturday's Delano 12 activities. Top male,  Jack McDermott (Tallahasse) ran 78 miles, top female Liz Bauer-Walker ran 67 miles. Both set new course records. Top relay, 4 Guy Century ran 103 miles. Full results will be on www.delano12.com  and in Ultrarunning .

Kelly ran 8 miles!, her longest ever, at Wilson Morgan Park.

 

 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Long day at work and time change has me very tired. Planned to run tonight but fell asleep early.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Night time easy run thru neighborhood. 44 degrees no wind, 7:40/mile.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Bird Spring 10k plus Harris Mtn Dr hill. 47:41, 7:19 pace. 1/2 mile with kids at track with plyometrics. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy 5 at Pt Mallard trail. 38:55, 7:47 pace. Kept pace even throughout run. 1 mile with kids at track practice including plyometrics. Last year I did plyo with the team for the six weeks leading up to Boston and I'm convinced it helped me run as well as I did.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.003.000.000.006.00

Night run in Oak lea. Tempo run.  41:20, 6:53 avg pace. 7:33, 7:05, 6:28, 6:29, 6:41, 7:01. With two days off I felt I needed to push a little on this run, felt good.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Rest day, legs a little heavy from yesterday. Kelly and girls off all this week for Spring Break. Took a road trip out in the county to Eva. It's a very small community with a cross roads for a down town. Kelly and the girls had never been there. We ended up at the community park that had a nice walking trail with a lot of elevation change. If it was closer to a city it would be a great loop course for an ultra event.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.003.000.000.005.50

Night run in Oak Lea using Danville  and Modaus rd with a loop through Braswell neighborhood. Worked in yard most of the day between the girls and my own dental checkups. I was tired by the evening but wanted to get a run in anyway. Decided after first mile(7:31) to go tempo again, but it turned out to be more like MP for the next three miles. 6:55, 6:54, 6:47. I was pretty much spent by then and eased it back in at 7:45 pace.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Evening run from home to Wilson Morgan park (one loop) and back. 45:34 even pace throughout, 7:35.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No run today. After work met the family at Church for Maundy Thursday service then went to eat at Panera Bread. Watched The Painted Veil with Kelly when we got the kids put to bed. Kelly liked the movie, I thought it was well acted but somewhat predictable.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Evening run with great weather. Did flat course around Sandlin road neighborhood. 29:34, even 7:23 pace. Worked in the yard a little while Kelly ran her two miles in sub 20 min. After lunch we took the kids to Hurricane Creek Park to hike the trails. In the fall they host a 5K trail race on mountain bike trails. We hiked most of the hikers only trails today, then went to the Daily Brew in Priceville and had gelato.

Tomorrow is race day. A 5k over in Hampton Cove. I hope to break 19 min and I think Kelly will go sub 30 min for the first time.  

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Race: Hampton Cove 5K (3.1 Miles) 00:18:11, Place overall: 8, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.005.500.000.0016.00

Had a great day with  family and friends that included a lot of running. The family went to a small 5K in Hampton Cove. I haven't been doing any track speed work so I was interested to see what kind of pace I could hold for a 5K. Was quite happy to avg 5:52/mile. Actual splits, 5:45, 5:51, 6:01, :33. The course was very flat and the weather was perfect. Kelly ran 31:01, one of her fastest 5K's. We had to leave right after she finished to get the girls to our Church's Easter egg hunt. I did two easy miles at Delano Park before the hunt to ease some of the lactic acid build up. Eric and his family were at the hunt, and he said he planned to do some cruise intervals in the afternoon and it worked out that I was able to join him. A 16 mile day, thankfully broken up, but my legs felt better after the afternoon workout than they did after the 5K. I had a 90 min nap before the afternoon session so that helped recovery a lot.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Had a great Easter service at our church and spent the rest of the day at the In-Laws. Back to work tomorrow, and I think it's time to do more speed work.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Night run through Oak Lea easy pace, 7:43/mile. After work and a Session meeting at church I meet up with the family at the In-Laws. Kelly's sister and her two little girls are vistiting  for the next two days. Ate a big meal @ 7pm and took my run at 9:30 with stomach distress the whole way.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.003.000.000.007.50

Speed work on my 1/4 mile in the neighborhood. 2 mile warm up then 10x .25 @ 75-80 with 80 rest. 1.5 mile cooldown. I will have to get comfortable running 72's if I'm going to break the Alabama 1 mile for 42 yoa male. This was a good start I think.

Remainder of the milage was run with the kids at track practice along with plyometrics.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Easy 5 at Wilson Morgan. 38:34, 7:43 even pace. Very windy. Ran a little with the kids at track practice, plyo also.

Last night after Kelly ran she asked me about shin splints. She is feeling a little tightness in her shins. I remember getting them a lot back in my high school running days mainly at the begining of seasons, and sometimes the day after hard workouts. So I get out of bed this am, walk a few steps, and my left shin  tinged with pain. Is this sympathetic pain? Well I took it as sign to move my run to the afternoon and also to run easy. I'm pain free now, we'll see what tomorrow brings.

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.560.001.440.000.007.00

Evening run after work.8X hill repeats on Jessie Dr. The hill is .18 mile, times 1:13-1:20. I was sucking wind big time on the last two. Warm up, recovery and cool down. Total time running 58:56.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

12 hour work day then went to church fellowship dinner at the Hallmark's. Ate way too much. No run, but no ill effects from yesterdays hill work.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.460.001.540.000.007.00

Afternoon track workout. 12 x 200m @ :36 with :46 recovery. This was hard. I started out with ambitions of running 200m in the recovery of :46, but that only lasted 3 times. The remainder of the recoveries were at a slow jog/walk. I did hit my goal each time on the fast 200's. My Garmin had me active @ 7:12 for 1.54 miles, 4:40 pace. That is a good indication of where I want to be. Still more work to be done to make running fast easier.

Worked out with the kids at track practice, we have our first meet this Sat.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
86.630.0023.480.000.00110.11
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