| 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 | | 80.30 | 29.30 | 6.24 | 4.00 | 6.00 | 125.84 |
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| Nike Structure Triax 13 Miles: 36.73 | Nike Streak XC Miles: 15.20 | Asics 2150 Road Miles: 46.81 | Nike LunaRacer Miles: 27.10 |
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Steeple Chase 8K (4.97 Miles) 00:29:33, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Had a good race today. Settled into 2nd place behind fellow Fleet Feet/Nike runner George DeWitt and just tried to keep him in sight. In the end had to push it to keep Emily Hardin from catching me down the home stretch, held her off by one second!
Girls had a track meet afterward and Avy (my youngest, 8) powered through a 3:34 800 meter run, placing 4th and beating many of the 5th and 6th grade girls. Lily and Camille had some great efforts in their sprints and relays.
Great day of running by the Elmore's, though we are missing Kelly who is down in Gulf Shores at the State HS Track Meet. |
| Nike Structure Triax 13 Miles: 1.00 | Nike Streak XC Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.24 | 0.00 | 0.00 | 6.24 |
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6am run in Huntsville on the Cotton Row 10K course, last 2+ at MP.
46:40/ 7:28 |
| Nike Structure Triax 13 Miles: 6.24 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
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Progression run thru neighborhood, oak lea, and dunbarton. 1/2 mile cool down at 8 min pace.
56:28/ 7:04
Track w/kids, drills and sprints.
easy 4 with NOBO group |
| Asics 2150 Road Miles: 8.50 | Nike LunaRacer Miles: 4.00 |
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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 | | 6.45 | 0.00 | 0.00 | 3.00 | 0.00 | 9.45 |
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Warm up then 6 X .50 @ 2:35-2:57 w/2 min rest. This workout was doomed from the start. I had planned to run 12 repeats but after running the first 2 too fast and not giving myself adequate recovery time, I settled for 6 and slowed the pace down. Should have also done this in the cooler early morning instead of hot 11am.
track with kids
NOBO training group |
| Asics 2150 Road Miles: 9.45 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
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Evening run on the refuge, Pt Mallard and a small section of the RCR 10K course w/Eric S. Kept pace real easy, will race a 10k tomorrow.
41:47/ 8:10
Spent most of the day in Birmingham at the final track meet for my girls and the rest of the St Ann team. Lily rocked a 75sec 400 placing 1st, Camille was a part of two 1st place relay teams, Lily anchored one, and Avy proved as a third grader she can run with the big girls and even beat some of them by placing 4th out of 10 in the 5/6th grade 400. All my runners, throwers, and jumpers did great and we came away with a Third Place Team Trophy. |
| Asics 2150 Road Miles: 5.11 |
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| | Race: |
Music Moves Me 10K (6.2 Miles) 00:36:27, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 6.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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New 10K PR! Felt good througout this whole race. I settled into a 5:45 pace and maintained fairly well. I followed a 16 yr old, keeping him within sight for the for the first two miles, then slowly closed the gap and passed him easily at 3, eventually putting 3 minutes on him by the finish. First place and a PR, good day.
Kelly also PR'd and placed 3rd in her age group.
Easy 4 with the NOBO group in the PM |
| Asics 2150 Road Miles: 4.00 | Nike LunaRacer Miles: 7.70 | Nike Structure Triax 13 Miles: 1.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.29 | 0.00 | 1.00 | 0.00 | 0.00 | 6.29 |
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6am run on the Cotton Row course as Team Fleet Feet/Nike run leader. Chilly low 50's with a north breeze.
46:19/ 7:22
Carrying a heavy heart as the news of friend and fellow blogger Eric Schotz's son Elliott passing away today. Elliott put in many stroller miles with his Dad, now he runs in Heaven. |
| Nike Structure Triax 13 Miles: 6.29 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| with NOBO group, put in two interval miles running to mile marks to read off splits. |
| Nike Structure Triax 13 Miles: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 0.00 | 0.00 | 0.00 | 6.00 | 8.25 |
| Monte hills workout, 4 X |
| Asics 2150 Road Miles: 8.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Two runs of 1.6 miles with The Alabama Law Enforcement Special Olympics Torch Run. Ran a loop in Decatur, drove to Hartselle, then ran right down Hwy 31 from Walmart to the Civic Center. |
| Nike Structure Triax 13 Miles: 3.20 |
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| | Race: |
Jesse Owens 10K (6.2 Miles) 00:36:55, Place overall: 4, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 6.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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A warm an humid day that got hotter and more humid as the race progressed. I got myself into 4th place by the 1/2 mile mark and just tried to keep fellow Fleet Feet team mate Donald Bowman in sight. Kept my pacing somewhat even with just my 5th and 6th mile falling over 6 min/mile. I had Emily Hardin chasing me again in the 5th spot but I kept the gap a little larger this time, beating her by 15 seconds.
My splits: 5:48, 5:48, 5:53, 5:57, 6:05, 6:02, 1:20
Kelly ran to a 3rd place age group award. The girls all ran in the 2 mile, with Camille leading the way ahead of Lily and Avy.
It was great to see friend and fellow blogger Eric Schotz out there running. |
| Nike LunaRacer Miles: 6.20 | Nike Structure Triax 13 Miles: 6.00 |
| | Comments(2) |
| | 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 |
| with nobo grp |
| Nike Streak XC Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| 2 with NOBO then 4 X .25 mile @ 66-67 with 90 sec rest then 1 mile cool down |
| Asics 2150 Road Miles: 4.00 |
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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 |
| At the PCRA 5K pacing the NOBO'ers during thier race. |
| Nike Structure Triax 13 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Cotton Row training run, easy 4 then pushed hard for last 2.2 44:49 / 7:13 |
| Nike Streak XC Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 1.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Fartlek over to Dunbarton and back. Legs never really felt good, just kinda heavy. Did 5 p/u's at sub 6 pace. Hot and humid.
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| Asics 2150 Road Miles: 7.50 |
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| | Race: |
Cotton Row Run 10K (6.2 Miles) 00:37:22, Place overall: 37, Place in age division: 5 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 6.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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Huntsville's Cotton Row Run is one of the Souths premier 10K's. This year it had 2045 finishers. The course is not designed for PR's with its three miles gradual climb to a steep climb, known simply as the "hill", after that its downhill back to downtown and the finish. I'm in the best shape I have ever been for this race and I was hoping to break 37 but the "hill" which effects both the 3 mile and 4 mile split had other plans and sucked up the seconds I needed to do so. Still I had my best finish ever, 5th Master, good for a $100 payday. I managed to hold off Emily Hardin once again, this time by 6 seconds and picked up some HTC grand prix points by placing 2nd local master behind George DeWitt.
Splits: 5:45, 6:01, 6:19, 6:15, 5:45, 5:55, 1:21
Kelly ran the 5K in a PR of 25:08 which earned her 1st place in her age group. |
| Nike LunaRacer Miles: 9.20 | Nike Structure Triax 13 Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 80.30 | 29.30 | 6.24 | 4.00 | 6.00 | 125.84 |
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| Nike Structure Triax 13 Miles: 36.73 | Nike Streak XC Miles: 15.20 | Asics 2150 Road Miles: 46.81 | Nike LunaRacer Miles: 27.10 |
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