| 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 | | 168.44 | 2.00 | 18.00 | 0.50 | 0.00 | 188.94 |
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| Asics 2140 Miles: 145.44 | Asics Trail 2140 Miles: 37.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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16 at 12:30pm, great weather, ran west to old moulton road then south to mud tavern, back east to home. Lots of hills. 2:03:27/7:43
50 meters(6.47) and bounding drills with the kids at track practice.
4 w/Kelly at Delano @ 10min pace. I talked to Phillip Parker while at the park. He is the overall Alabama State Record holder in the 50 mile(5:43) set back in 1984 when he was 46, he is 72 now and still runs ultras. I told him about the Delano 12 Hour and that we now had a certified 50 mile run. Alabama hasn't had one since 1995. He said he would love for someone to break his record. He has had some recent health issues but is feeling better and looking forward to running long again. A very nice man and a Legend in Alabama ultrarunning. |
| Asics 2140 Miles: 16.00 | Asics Trail 2140 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 2.00 | 0.00 | 0.00 | 4.50 |
| Ran after the storm a little after 9pm, still pretty windy but no rain. Kept to the flats of my neighborhood, I had my fill of hills yesterday. 31:49/7:04 | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Home to school loop @ 10pm |
| Asics Trail 2140 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Long busy day, home to school loop again 20 sec faster than last night.
Kelly ran the Scholarship 8K in Huntsville, placing 3rd in her age group with a time of 43:14, an 8:41/mile avg. Unfortunatly she is now suffering from a mild case of plantar fac. in her left foot. |
| Asics Trail 2140 Miles: 1.00 |
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| | 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 |
| After work and before dinner quick run. 28:34/7:09 | |
| | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 20.17 | 0.00 | 0.00 | 0.00 | 0.00 | 20.17 |
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9am: The temp will be dropping as the day goes on, so I got a morning 10 mile run in thru the neighborhood, the "monte hills" and oak lea. Kept prety much sheltered from the NW wind. 1:14:55/7:29
11am: Went to the funeral of Joe Shartung today. I coached his two boys in track lthe last two years and Joe hepled out at the meets. He was a long jumper in school and really helped the kids out in teaching them the mechanics of the jump. He was a devoted father and husband and will be deeply missed.
2:30pm: More sad news, I just found out Gina McCreless passed away from brain cancer last night. Gina was a member of the River City Runners and helped out tirelessly in making sure the River City 10k and Spirit Runs went off smoothly. She was a regular fixture on the Point Mallard running trail which she loved dearly. She will also be deeply missed.
4pm: Did some sprint relays with the kids at track practice. I let them talk me into having practice indoors in the upstairs hallway of the school because of the cold and wind. We also worked on starts. Every day they hear from teachers "Don't run in the hallways", so when they get to do it they have a blast.
9pm: After "Chuck" with the family, and "Heros", just Lily and I, I got another 10.17 miles in. From home to Wilson Morgan Park-3 loops- then back home, all flat. The weather had deteriorated throughout the day with the wind picking up speed and scattered showeres popping up. My am run was in shorts, double layer long sleeve tech shirt, gloves and runners hat, pm run was shorts, long sleeve tech shirt, Mizuno Breath Thermal pants, Boston jacket, smartwool crew socks, gloves and Delano 12 Hour fleece hat. 1:19:28/7:49 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Noon time run to try and take advantage of warming temps, but with the wind still howling out of the NW it was still cold. Ran an out and back on the Pt Mallard trail continueing on the bike path close to the 6th Av overpass on market street. Once I got away from the wooded trail and on the bike path the wind made itself known as I was running straight into it for 3+ miles. But I knew as soon as I hit 6 miles I could turn and let it push me back to the park. I was feeling a little sluggish from yesterdays runs so I was just trying to maintain 8 min pace. Thanks to the tail wind I was able to neg split the last 6. I did a lot of brainstorming to think of some way the River City Runners could memorialize Gina, her visitation was tonight and funeral tomorrow, Kelly and I were both able to get off work so we can attend. 1:34:23/7:52
Did two laps (1/3 mile) and ran some relays with the kids at track practice, left knee bothered me a little, I'll RICE it before bed. |
| Asics Trail 2140 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.27 | 0.00 | 0.00 | 0.00 | 0.00 | 7.27 |
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Left knee is fine but left hamstring was nagging at me all day so I waited until 9pm to run to give it more rest. After 3/4 of a mile it warmed/loosened up and I ran comfortably. Did a ladder down easy tempo starting at 8min pace going down to 7min pace thru neighborhood and oak lea, avoiding all the steep hills. 54:33/7:30.
Kelly and I went to Gina's funeral today. Before she died she was able to get in touch with the pastor that was at her church when she was a child thru her teens. He did a wonderful job. As we were leaving the the grave side, Gina's Mom told Kelly to get a rose from the casket bouquet, Kelly picked out a beautiful one in a color that Gina would have loved.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| School loop after work and before heading to the AHS track meet to volunteer. I knew I had to get something in before hand because the meet and clean up afterwards usually last close to midnight. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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The girls stayed at the in-laws last night and Kelly and I got to sleep in til 7:30am! We headed down to Hartselle to join them for breakfast. Kelly's brother Will was there with his 2 yr old lil' Will. We ate and visited then I ran home. I took the long way, thru town then out Bethel Rd to Indian Hills Rd, went thru the refuge on Red Bank rd. My bottle was close to empty so I ran up Hwy 31 to my work place to fill up, then headed home via Central Pkwy and Tammy. 14 miles with some significant elevation changes. 1:46:05/7:35
Got home and Kelly and Brother were ready to run, so I joined them. She is still having problems with plantar fac. in her left foot so we stopped after 2 miles at 9:47 pace.
River City 10K tomorrow, well rested, not so much. No predictions beside I'll finish. | |
| | Comments(1) |
| | 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 |
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4am wake up call advising me one of my co-workers called in sick and I needed to come in @ 6am. This took running the 10K off the agenda. I was able to get some of my pre-race volunteer duties taken care of before going in. A big thanks to Eric for covering for me on my missed duties. I really wished I could've been there.
Kelly spent the day and evening at an away track meet in Pelham AL. The girls hung out at home then Kelly's mom picked them up and they spent the rest of the afternoon in Hartselle. Avy got to do another egg at Pat and Paul's church. I got off work at 3pm and picked up race stuff from the park and visited w/Eric to get the race recap. Dinner w/the girls in Hartselle, then home to wait on Kelly's return. Did some last minute egg dyeing when she got home around at 10pm.
Got an easy 2 in around the neighborhood. This marks the end of my lenten 40 day streak of running, 272.69 miles. A 100K this past week, my longest training week ever.
Tomorrow is Easter Sunday, HE IS RISEN!, and a day of rest for me. Peace. | |
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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 |
| rest | | 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 |
| more rest | | 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 |
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Worked 9 hours then got the girls from school and finally got in that track meet that had been postponed twice. All the kids did great, but it was a long night, we got home a little after 10 pm.
No run, even more "rest". | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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8.5 at Delano Park on the mile loop. Miles 1-3 @ 7:10 pace, 4-8 @ 6:45 pace, the .5 @ 7 min pace. Felt pretty good, just a little nagging twinge in my left hip which I've been dealing with off and on for the past 5 months and think I can trace back to a hard fall while ice skating a week after the Rocket City Marathon. The day after the fall I raced a 5K and felt fine. I doesn't slow me down, it just lets me know its not quite right.
1.5 with the kids at track practice. I've got a 3rd grade boy that has run a 6:24 mile already this year. He did 6x1/5mile at 1:10 with 90 sec rest, I ran 5 of them with him to get him on pace, his last one on his own was 1:06. |
| Asics Trail 2140 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| with the kids at track practice | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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During the kids track meet.
I have 2 girls (one is my daughter Lily) on the 7th/8th girls team and they combined to score enough points to place 4th in the 8 team competition, got a nice trophy too. All the other kids ran well and we had a good time in great weather. |
| Asics Trail 2140 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 2.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Night tempo run; 7:38 warm up then 6:56, 6:37, 6:15, 5:56, cool down @ 8:15. After my many rest days it seemed pretty easy to keep a fast pace.
1 mile with kids at track including short intervals with my miler. |
| Asics Trail 2140 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| w/kids @ track practice including some bunge cord and parachutte resistance running | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| PM run over to dunbarton and back. Right quad got a slight cramp during MP miles and stomach was a little heavy from a late dinner. 58:20/7:17 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 7pm departure on a tour of 5 city parks; Wilson Morgan, Rhodes Ferry, Jessie Smith, Delano, and Point Mallard. 85% bike path/sidewalk/trail, the rest roads. 2:32:29/8:02 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.50 | 0.00 | 0.00 | 0.50 | 0.00 | 1.00 |
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At track practice w/kids, lots of short, fast sprits
Felling no ill effects from last nights long run.
Schotz and I are running 21+ miles of the RAA course tomorrow morning, from Hartselle to Moulton |
| Asics Trail 2140 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 22.50 | 0.00 | 0.00 | 0.00 | 0.00 | 22.50 |
| Why would anyone get up ay 4am on their day off, drive 40+ miles to run 22.5 miles?, easy, for the love of the run and to share it with a good friend. Eric and I ran a partial segment of the Run Across Alabama from Hartselle to Moulton. This segment is not very challenging elevation wise but it's some beautiful country side and pretty much runs due west so every stride you take gets you closer to your destination. We saw a lot of equine, bovine, and canine and some indistinguishable road kill. We kept the pace easy, btw 8:30 and 9:00 with two aid stops. After the second aid stop just past 15 miles we were both fueled with some gatorade and chocolate and the pace picked up without either one of us really saying we were going to. Miles 17-22.5 were all under 8min pace and we even dropped a 7:05 on mile 19. A great morning of running, home by 10am. 3:15:42/8:42 | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 5 mile breakdown tempo run, 35:24/7:04 avg, with a 1 mile cooldown @ 8:05 pace. Legs felt a little heavy during first 2 miles, but loosened up in the last part. Kinda warm still at 5:20pm. Listened to This American Life on NPR. | |
| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 2.00 | 0.00 | 0.00 | 8.50 |
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7.6 in the afternoon from home to Wilson Morgan (2 loops) and back, kept pace pretty even at 7min/mi thoughout.Getting heat acclimated. Remaining mileage w/kids at track practice.
Two cases of swine flu reported in Madison, just 20 miles away. They are elementary school kids who are both recovering fine after medical attention. But it did prompt the school system in Madison County to shut down til Monday. This in turn cancelled all school related sporting events around the state. Kelly will not be going down to Gulf Shores for the State track meet. I am waiting on word from John Carroll HS in Birmingham to see if the girls track meet on Friday is still on. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I had planned on a 16 mile mostly trail run at Pt Mallard (shaded/soft surface). After my first 4 mile loop I stopped at the van for aid, but alas had the Integra key instead of the van key in my shorts pocket. So I took off to the other side of town to Austin HS to find Kelly and get her key,(roads and no shade). Thankfully I was able to catch Eliza, Eric's wife, at home and got some GU and S-caps and a refill on my bottle. Made it to AHS right when Kelly was getting her lunch break, got the key, visited with her, refilled my bottle and headed back to the park. 14 miles, 1:46:23/7:35
1 mile with kids at track practice, Toy bowl cancelled due to Swine Flu concerns. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 168.44 | 2.00 | 18.00 | 0.50 | 0.00 | 188.94 |
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| Asics 2140 Miles: 145.44 | Asics Trail 2140 Miles: 37.00 |
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