| 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 | | 73.27 | 11.30 | 6.00 | 7.30 | 3.89 | 101.76 |
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| Asics 2150 Road Miles: 53.23 | Asics 2150 Trail Miles: 7.50 | Nike LunaRacer Miles: 12.80 | Nike Structure Triax 13 Miles: 20.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Noon time run in beautiful warm spring weather. Did my Dunbarton 8 course and kept a nice steady pace, carried gatorade, did sweat a bit, felt good. Took a short afternoon nap to rejuvinate myself for track practice.
58:04 / 7:16
Drills and sprints with kids at track practice |
| Asics 2150 Road Miles: 8.00 |
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| | 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 |
| 1 w/NOBO group and then 3 w/Ron on the PCRA 5K course. |
| Asics 2150 Trail Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 3.05 | 0.00 | 9.30 |
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Speed day. Warm up through neighborhood then 24 X 220 @ 40 sec, w/ 40 sec recovery. Felt good throughout, never got overly fatigued. Cool down run. |
| Asics 2150 Road Miles: 9.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.07 | 2.00 | 0.00 | 0.00 | 0.00 | 6.07 |
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1.5 with the NOBO Priceville group.
Short Tempo run on the flats of my neighborhood. 7:10, 5:55, 6:05, 7:30, 4:21(.57)
31:02/ 6:47 |
| Asics 2150 Trail Miles: 1.50 | Asics 2150 Road Miles: 4.57 |
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| | 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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track w/kids
2 w/NOBO group |
| Asics 2150 Trail Miles: 2.00 |
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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 |
| track w/kids | | 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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A great day at the 3M RIVER CITY RUN 10K, 5K, FUN RUN. A lot of runners had some great times (some maybe too great due to missing a turn). After that wrapped up I was off to officiate at The Austin HS Invite Track Meet. | | Add Comment |
| | Race: |
Art in Motion 5K (3.1 Miles) 00:18:08, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 3.10 | 0.00 | 0.00 | 0.00 | 6.60 |
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Small race in small town, only had to worry about Patrick Fagerman, but he had run the 3M River City Run 10K on Saturday so he wasn't fresh. I lead start to finish feeling pretty good the whole way; splits: 5:38, 6:08, 5:44, :38. Not really sure why my 2nd mile lacked. This was my first race in my NIKE LUNARACERS, very comfortable fit and ride and sooo light.
Kelly got 1st in her age group and the girls all medaled in the fun run. Great day for TEAM ELMORE. |
| Asics 2150 Road Miles: 3.50 | Nike LunaRacer Miles: 3.10 |
| | 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 |
| track w/kids | | 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 |
| Track w/kids | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.30 | 0.00 | 0.00 | 1.75 | 0.00 | 9.05 |
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Track w/kids
Short speed workout befor NOBO group. 7 X .25 @ 71-74 with 80 sec. recovery. I had planned on running them in 80 sec with equal recovery time but the faster pace was doable so I stayed with it. I had also planned on doing 12 repeats but ran out of time, plus my UD handheld water bottle was stolen while I was running down the road during one of my repeats. That is the second water bottle I've had stolen. Did my cool down run with NOBO group, then ran with Ron on the PCRA 5K course and put him through a neg split run, 8:36, 8:08, 7:22, :56 (7:04 pace), Ron stayed strong and finished fast.
I'll be racing a 5K this Saturday and Sunday, Sat. is on the same course as last Sundays run, going for Overall win #2, I'll just have to see who shows up.
| | 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 |
| Track w/kids | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.35 | 0.00 | 3.00 | 0.00 | 0.00 | 5.35 |
| Short tempo run. Racing 5K on Saturday and Sunday. |
| Asics 2150 Road Miles: 5.35 |
| | Add Comment |
| | Race: |
Foot Pursuit 5K (3.1 Miles) 00:17:52, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 3.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Better time on same course as last Sundays win. Had two young ones as company for the first 1/2 mile but dropped them soon after. Had a better 2nd mile than last week and was able to maintain during last mile. |
| Asics 2150 Road Miles: 1.00 | Nike LunaRacer Miles: 3.10 |
| | Comments(2) |
| | Race: |
Spring Zing 5K (3.1 Miles) 00:17:47, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Another day, another 5K. I love Sunday afternoon races. They just seem more laid back with no rushing and stress of the morning. I was hopeing to continue my win streak at the 5K distance, but younger and faster Eric Charette decide to jump into the race and cruised to the O/A win in 17:23. He gapped me @ the mile and I wasn't able to make it up. I still came away with the Masters win and got some great food gift certificates as swag. My time improved from yesterday as well. The course was not certified, but those with GPS had it at 3.1 +/-.
My Nike LunaRacers once again gave me a smooth and nicely cushioned ride. After the race the family went on a shopping spree @ Fleet Feet Huntsville where I picked up a pair of Nike Structure Triax 13. I did a short cooldown run in the shoes when we got back to Decatur and really liked the way they felt. The mid sole had just the right amount of stiffeness to combat my slight pronation, it will be a good training shoe.
Kelly placed 2nd in the 10 yr age groupings with a PR of 25:33 and the girls all ran well in the 1 mile fun run. Another great running day for Team Elmore. |
| Asics 2150 Road Miles: 2.00 | Nike LunaRacer Miles: 4.10 | Nike Structure Triax 13 Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| with the NOBO training group out on the PCRA 5K course. |
| Nike Structure Triax 13 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 2.50 | 0.00 | 6.50 |
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Track workout with the Austin Distance track team. We did a ladder of: 200, 400, 600, 800, 800, 600, 400, 200 w/short recovery going up and down but a 5 min recovery btw the 800's. Times- :31, 1:08, 1:53, 2:40, 2:31, 1:55, 1:12, :31. Two of the boys trounced me in the 200's but I hung with or beat them all in the 600's and 800's. Good needed speed work.
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| Nike LunaRacer Miles: 2.50 | Nike Structure Triax 13 Miles: 4.00 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Easy run w/NOBO group |
| Asics 2150 Road Miles: 3.40 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
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Short tempo thru neighborhood and Oak Lea. Structures feel slightly lighter than the 2150s.
Moving up to the 8K distance this weekend at the Steeple Chase 8K in Decatur.
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| Nike Structure Triax 13 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| ran with the NOBO group |
| Asics 2150 Road Miles: 3.75 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.55 | 0.00 | 0.00 | 0.00 | 3.89 | 8.44 |
| Warm up then 10 X Jessie Drive hill. 100 ft of elevation change in .16 mile (15% grade). Uphill pace averaged out to 6:55/mile. I had 2:20 recovery down hill shag in between. I was feeling the workout on my 2+ mile cool down to get home. |
| Asics 2150 Road Miles: 8.44 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy with NOBO group |
| Asics 2150 Road Miles: 3.92 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
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am- 3.1 easy
pm- 3 easier w/NOBO group
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| Nike Structure Triax 13 Miles: 6.10 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 73.27 | 11.30 | 6.00 | 7.30 | 3.89 | 101.76 |
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| Asics 2150 Road Miles: 53.23 | Asics 2150 Trail Miles: 7.50 | Nike LunaRacer Miles: 12.80 | Nike Structure Triax 13 Miles: 20.10 |
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