alabama master

UAH 10K

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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
143.005.2017.300.250.00165.75
Asics 2140 Miles: 34.80
Race: UAH 10K (6.2 Miles) 00:39:33, Place overall: 8, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.255.201.000.000.009.45

North Alabama woke up to a blanket of snow today with temps right at 32. I got some good pictures and video to show my northern family and friends that yes we do get snow down South (just not very often, which is fine by me). The girls were lookong forward to playing in it after church, but the sun came out during church, and by 11:30 the meltdown had taken place. We did see a couple of snowmen still hanging on on the ride home.

The race was a rare Sunday afternoon event, so Kelly and I headed over to Huntsville after lunch for the 2pm start. A very stiff 15-20 mph wind was responsible for the snow to sun weather change and with the race course being a 5k out and back run twice we had the pain and pleasure of head wind and tail wind all throughout the course.I had no expectations going in, so I started out the first 1/2 mile at a pretty conservative 6:45 pace with a tail wind. when we made the turn into the wind I tried to tuck in behind a group of bigger runners but he pace was not working for me so I pushed on up ahead and planted myself in 8th place by mile 1 and stayed there the remainder. The 5th mile was the worst with it occuring during the most head wind, but I gained a lot back in the 6th mile with the tail wind and buildings blocking the head wind going into a slight uphill finish. I was somewhat surprised that I broke 40 given my fitness level, plus I garnered some HTC grand prix points. Splits: 6:07, 6:18, 6:06, 6:25, 6:54, 6:15, 1:25

Kelly ran well, 57+,  not a PR but a fine effort. We enjoyed a lot of good socializing post race, and the food afterward was plentiful, I enjoyed the hot chocolate. Overall a well run event.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy run thru neighborhood. Had a slight ache/stiffness in left hip that worked out by the end of the run. 23:16/7:45

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

10pm run after getting back from officiating the long and triple jump at an Austin track meet. I got there at 6:45 to relieve Kelly so she could get home to the girls. I was a cold night and I felt sorry for the kids in the 300 hurdles, 3200meter run and 4X400 relay who still had to do their events after I left @ 9pm.

Just a quick slow jaunt around the neghborhood. 16:11/8:06

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.002.000.000.009.00

Ran at Delano Park on the newly USATF/RRCA certified 1 mile loop. Where the Delano 12 Hr. run will take place on March 14th. Ran a 5 mile step down while waiting for Kelly to get there to ru w/her. Splits: 7:30, 7:13, 6:57, 6:43, 6:24. Total: 34:48/6:58 avg. Then 4 miles @ 9:30 pace with Kelly. I felt really good throughout. At home afterward I was stretching my left quad in a hurdlers stretch when I felt a little twinge in my knee and by the time I went to bed it was stiffening up and causing pain when I went through a squat range of motion. So back to the RICE. It really doesn't hurt in walking so I'll try a little running tomorrow and see how it goes.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Iced and elevated my knee all day. Felt good enough to do an easy 5 with Kelly at Wilson Morgan trail in the evening. 48:30/9:42

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

A quick out and back in the neighborhood at 9:30 pm, knee feels good, just some slight stiffness. Need new road shoes, will run in my Asics 2140 trail shoes til I can get to Fleet Feet.   14:30/7:15

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Ran home from Eric house after a family dinner and Delano 12 race planning. Nice warm night.30:00/7:30

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

A quick run after work and before dinner (in daylight!), thru oak lea. 22:01/7:20

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

 A nice hot summer afternoon run at the beginning of March. It was in the low 80's and humid when I headed over to Pt Mallard to run a 4 mile loop. First 6 miles went well @ a 7:15 pace but I didn't pick up my bottle until after the first loop and by then I was in a hydration/electrolyte deficit. The last mile felt laborius but I managed to keep it at 7:30. You just can't acclimate in one day I guess. My body is telling me it is not liking this everyday running, I just need to build more endurance. Tuesday's run will be two miles max at 10 min pace, an active rest day. 58:57/7:22.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy run with Kelly, 9:30 pace

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

At Delano Park right after work w/Kelly. 2@ 9:45 pace 1 @ 7:00. Cold and windy. Looks like rain the next 4-5 days, we'll have some wet 12 hour runners on Saturday.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.004.000.000.005.00

A 5 mile fartlek through neighborhood and oak lea. Felt good and strong with my pickups @ 5:45 pace. Two runners spotted. Cold north wind, winter not wanting to let go just yet. 34:29/6:54.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.000.000.000.001.00

A lap around Delano park at night with shovel in hand trying to mitigate the the flooding of the trail.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

During the Delano 12 Hour. Ran with with several different runners as they competed during the day. Results @ www.delano12.com This is the third year Eric and I have put on this race and it turned out great dispite the unending rain that came down for the first 8 hours of the race, turning sections of the trail into long deep puddles and mud fields. Next year the SUN will shine!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy run thru neighborhood at night. After all the digging, hauling of coolers, and other activities involved with putting on the Delano12, I had some soreness in muscles I don't normally use causing my whole body to feel old. 22:00/7:20

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Ran after work thru neighborhood and oak lea. Was planning on doing 8 min pace, but just ran how I felt. First mile was 7:45 then I picked it up after I started to get warm and loose, but still nothing too fast. I'm looking forward to wed,thur,fri up on Monte Sano with  the family at a cabin. I'll get some good trail running in and some good hikes with Kelly and the girls.   36:15/7:15

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.000.000.000.001.00

At 11:30pm after waking up from an unscheduled nap. Put on my shoes and ran around block a couple times in my pj's.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Night trail/road run on Monte Sano. When I run at night in Decatur there is plenty of light for me to see my way w/o a light. Up on the mtn with just a sliver of moon low on the horizon there was none. I carried a small flashlight which only lit about 30 ft in front of me. Pace was real easy to avoid trips and falls.Earlier in the day we took a 3 mile family hike from our rented cabin to the Stone Cuts trail, part of the Mountain Mist 50K trail run.I'll add some pictures shortly. 50:00/8:20

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

7 with Kelly on the roads atop Monte Sano @ 10 min pace. Took a half hour break to get the the girls up and help w/breakfast, then back out for a 6 mile all trail run.Encountered a small (3 1/2 to 4 ft) rattle snake sunning itself on the Mountain Mist trail, at first I thought it was a stick across the trail, but as I got closer I realized what is was and did a large bound to get over it. I stopped and observed it for about 30 sec, it didn't move besides rattleing its tail at me; I took this as a sign I was not wanted there so I ran on. 51:15/8:32

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

8am trail run on our last day on the mtn. From the Cabin to the White trail to the Family Bike trail (out and back). This trail is fun to run fast on, it has a smooth soft surface with a lot of quick twist and turns and very little elevation change. I then got on the South Plateau blue trail and ran all of that back to the hikers lot and took the white trail back to the cabin. 56:02/8:00

 We checked out and headed over to the playground and then the girls put on two improv routines at the ampitheatre. We did a short hike down to a waterfall and got more pictures then headed down into Huntsville for shopping and lunch. We really enjoyed our stay on the mountain and would recomend the cabins, they're rustic, but nice.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.000.000.000.001.00

Back to work. Got home had dinner with the family, the went to see "Watchmen" with Eric. Great movie with a detailed story and cool visual style.

Got my run in after the movie, another short run. 7:46

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.005.000.000.006.00

Nice tempo run after work. I wasn't feeling my best, (too little sleep?) my legs felt heavy, but I pushed it anyway to try and gain some fitness. Splits: 7:15, 6:56, 6:45, 6:24, 6:40, 6:22. felt better afterwards than I did before. 40:24/6:44

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

.5 with kids at track practice.

Ran with Kelly and Brother thru neighborhood. 40:00/10:00

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.750.000.000.250.009.00

Sort of a tempo run in that I negative split from start to finish, but never got much faster than 7min/mi, felt good though. 59:06/7:23

1 mile throughout track practice w/kids including a couple speedy 200's

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

4 after work easy thru neighborhood and oak lea  31:00/7:45, then 3 w/Kelly thru neighborhood @ 10min pace. Worked out my left hip soreness.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

The kids track meet was postponed due to rain and a flooded track, so I worked all day and rescheduled my partail off day to next Tues when we'll try to put the meet on again. My girls did not get out of the day w/o a workout. Before dinner my youngest two ran a steady 1/2 mile with me at 9:20 pace while my oldest continued on to get in a mile at 9:03, she was racing me at the end.

Other 4 were a 9pm run through neighborhood. 30:49/7:42

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

I had planned to run 10 from the house over to Jullian Harris Elem, and at about 6 I ran into Toby Page. Toby and I  both ran Boston back in '07. He was out for a 4 miler so I just ran along with him and talked. He had run the Chicago Marathon the year of the extreme heat and made it through unscathed; training in Alabama in the late summer and fall helped him out. It was nice to catch up with him and he helped me add two miles to my run. 1:31/7:35

1 with the kids at track practice. I was feeling the days previous run during the bounding drills. The track practices will be my mini speed workouts.

Asics 2140 Miles: 12.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.500.000.000.000.0014.50

No race today so I got in a "long" run at 10am. Ran from the house across town to Pt Mallard and back. Stopped by Eric's house on my way back for an aid stop. He had braved the the early morning storms and rain and ran the McKay Hollow Madness 13.1 trail run with a co-worker. He said it was quite muddy, but he became "one" with the puddles. I was glad I stayed dry and mud free, plus I enjoyed sleeping in. My plan is to increase my milage by doing longer back to back to back runs on my 3 day weekends. 1:56/8:00

Asics 2140 Miles: 14.50
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.001.000.000.002.00

Afternoon run around neighborhood. I haven't run a sub 7 in a while so after a 7:50 first mile I dropped a 6:43, felt good. Dinner was waiting so I cut it short.

 

Asics 2140 Miles: 2.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.000.000.000.001.00

Late and tired, I got 1 in before bed, two easy rest days in a row.

Asics 2140 Miles: 1.00
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.004.300.000.005.30

11pm run. It felt warmer than it had all day, 57deg with a slight south wind and got sprinkled on in the last mile. After my last two "rest" days I needed to get moving again. Easy warm-up mile with the rest at tempo pace.  36:00/6:47

The girls were supposed to have their rescheduled track meet tonight and the weather was perfect for it at 6pm when it was to get underway, just like it was last Thurs. but it was cancelled again in the early afternoon when there was some scattered showers. We'll get a meet in sooner or later.

Asics 2140 Miles: 5.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
143.005.2017.300.250.00165.75
Asics 2140 Miles: 34.80
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