alabama master

Steeple Chase 8K

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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
157.0518.174.000.000.00179.22
Asics 2140 Miles: 91.61Asics Ohana Miles: 14.17Asics Trail 2140 Miles: 65.44
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.001.003.000.000.008.00

Afterwork run to exorcise the demons of three 12 hour days in a 911 center. Ran my Dunbarton 8 course and was cruising down duncansby drive at 6 min pace when a van cut me off at an intersection and completely threw me off pace, so it goes, still was happy with the resulting overall time, pace and feel of the run. 55:26/6:56

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Ran to Wilson Morgan park and did multiple loops then home. Ran a little more than six with Ed Richey and about three with Wayne Heckler. The trail was nice and soft after all the rain with only minimal puddles. The last few miles on the roads home my legs started feeling yesterdays effort. 1:55/7:40

Asics 2140 Miles: 15.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Right knee telling me to take a rest day. Feliz Cinco de Mayo, food and spirits tonight.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.255.000.000.000.0011.25

Back to the track. Yasso's 800's at Austins track after work. I started kind of conservatively with the first 3 @ 3:00 then dropped down to 2:58, 2:55, 2:52, 2:53, 2:49, 2:51, 2:42. The recovery between is the same time that you ran the interval in, for me I was able to jog a lap. This is really a marathon workout; say you want to run a 3 hour marathon, you run 8-10 800's in 3 min with 3 min rest in between, if you make it through all of them feeling strong you should be in shape to run well, provided you did some long runs as well. Anyway, it just a fun workout and it felt good blowing that last one out, a good confidence booster for a sub 30 in the 8K this Sat.

Oh, and to give props to the great young gun hailing from Huntsville, I ran the last one shirtless.

Asics 2140 Miles: 11.25
Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.410.000.000.000.005.41

Easy run thru neighborhood and oak lea to work out some kinks that cropped up Thursday.  Wednesday nights track w/o left me with some soreness on the inside of my right quad and sitting for 12 hrs at work on Thurs didn't help. It felt a little tight at the begining of the run but fine after I warmed up. It is very humid here and even with a nice breeze there is not much wicking happening. I still feel good for a sub 30 tomorrow at the 8K. 39:56/7:23

Asics 2140 Miles: 5.41
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Race: Steeple Chase 8K (4.97 Miles) 00:30:02, Place overall: 4, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.034.970.000.000.0015.00

Steeple Chase 8K here in Decatur. A 7am start time so it was an early morning. I got in a good warm up on 2+ miles of the Brooke Hill 5k course. Temp was in upper 60's with a high humidity. The plan was to run even splits at just under 6 min pace to finish sub 30. I went out a little fast (the first mile is downhill), 5:43, then settled in to 5:56 for the second mile. Mile 3 in 6:07, mile 4 (with a substantial overpass hill climb) at 6:15, and the last .97 in 5:57. I could see 29+ on the clock as I came down the long finish but came up just a little shy with a 30:01:51 on my watch, 30:02:00 official. The River City Runners chip timeing system worked great.

Kelly ran well, 43:34, not a PR but a great effort and good for 2nd in her age group.

The skies opened up after the last walkers finished up, but by the time the awards were over it had let up enough for me to run 6.25 back home.

Asics 2140 Miles: 8.53Asics Ohana Miles: 6.47
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.670.000.000.000.0012.67

Ran the Cotton Row 10K loop twice with the training groups. Only stretched the legs out a couple miles with Marty on the first loop decent, otherwise a real easy pace and a chance to converse with fellow runners. 1:47/8:38 

Asics 2140 Miles: 12.67
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.250.000.000.000.003.25

Quick run thru neighborhood before Wed night bible study. 23:00/7:04

Asics 2140 Miles: 3.25
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.250.000.000.000.0022.25

Ran the RAA course, www.runacrossalabama.com from Hwy 67/Gum Pond rd to Hartselle.

2:56:46/7:57

Asics 2140 Miles: 22.25
Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.251.001.000.000.005.25

The track meet scheduled for this evenening was rained out. I got a short run in after the rain, thru the neighborhood.  7:18, 6:30, 6:09, 7:11, 7:16, last .25 at 7:33 pace.  36:20/6:55

Asics 2140 Miles: 5.25
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Round and round, did a 4 mile loop at Pt Mallard 4x. There were a couple of areas that have experienced some heavy erosion with all the rain and parts of the trail are waterside with the high water. Loved the shade and the soft surface. 2:01:23/7:35

Asics Trail 2140 Miles: 16.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Evening run thru neighborhood and oak lea. I'm still on the fence whether to train long thru this weekend or rest for the Cotton Row 10K on Memorial Day. 37:19/7:28

Asics 2140 Miles: 5.00
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

I've been ignoring some tendon pain in my right knee for the past week, it only hurt when not running, but today at work it was really bad(I sit all day). When I got home I decided on a short, slow run to get a gauge on how bad it was getting. 3 miles at 8min pace and it felt fine the rest of the evening. Will await results after sleep.

Asics 2140 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Got called into work on my off day so no run this AM, but the knee is felling good, will try and get in a run this afternoon or evening

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

I am definatly not 100%, have a head cold that is moving to chest congestion. It always amazes me how much mucas the human head can store and then dispense with a good blow of the nose or a runners nose blow, it just kept coming. Just tried to get some miles in a give the knee a shake down. Other than the nagging fatique it went ok, no real knee pain to note at this time, I'll see what the AM holds. Cotton Row 10K will not be a race for me but I will run it.  1:38:11/8:11

Asics Trail 2140 Miles: 12.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

A pecious day of sleeping late, Church, then working the packet p/u for Cotton Row Run til 8:30pm. Knee feels good, might run fast at the race tomorrow.

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Race: Cotton Row 10K (6.2 Miles) 00:39:41, Place overall: 63, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.606.200.000.000.0022.80

Ran a respectable Cotton Row 10K. Enjoyed running w/Kelly in the 5K, she got 1st in her age group with a 26:08. Got in a afternoon run from home over to Eric's to meet up with him and Elliott for some stroller miles. Great day of family, friends and running.

Asics Ohana Miles: 7.70Asics Trail 2140 Miles: 15.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.360.000.000.000.003.36

Was planning on turning 10 laps at Delano Park but the weather put the kibosh on me after a little over three. I sought shelter under the pavillion by the tennis courts when the lightning and heavy rain were right over the park. This proved to be the wrong place to ride out the storm as I witnessed first hand the filling of Lake Delano, and was stranded as water rose all around the pavillion. My shoes had stayed relativly dry up to this point, but when the rain let up enough for me to dash back to our Church I had to slog thru ankle deep water to get out of the park.   26:45/ 7:58

Asics Trail 2140 Miles: 3.36
Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.180.000.000.000.007.18

Easy run thru neighborhood, the monte hills and oak lea. My road shoes are beaten down so I'm back in my trail shoes that are pretty comfortable on the roads as well. I 've got to get to Fleet Feet and get new road shoes soon though, as RAA is only about a month away. 56:10/ 7:49

Asics Trail 2140 Miles: 7.18
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Work day, then went over to Brother-in-Law Will's house for grilling out. He is a new Dad second time around with the recent birth of his daughter baby Belle. Got home and worked on Spirit of America race prep.  http://www.rivercityrunners.org  This year the race will be in memory of longtime club member Gina McCreless who passed away from brain cancer this past April. She loved the trails at Pt Mallard where the 5 mile gender and age graded race is held.

Easy night miles through neighborhood. I startled a man walking his dog (off leash), the dog started after me not in a menacing way and the man freaked out and started yelling at the dog. I think the man needed more controlling than the dog did. Still quite warm at 9:30 pm. 23:42/ 7:54

Asics Trail 2140 Miles: 3.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.800.000.000.000.008.80

Evening run after work. Had some GI issues during the run so it was not a pleasent experience, Garmin battery also gave out 1 mile onto run. Milage from gmaps pedometer. 1:10/7:57

Asics Trail 2140 Miles: 8.80
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
157.0518.174.000.000.00179.22
Asics 2140 Miles: 91.61Asics Ohana Miles: 14.17Asics Trail 2140 Miles: 65.44
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