| 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 | | 65.00 | 25.30 | 8.25 | 1.00 | 0.00 | 99.55 |
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| Asics 2150 Road Miles: 37.25 | Nike Structure Triax 13 Miles: 14.00 | Nike LunaRacer Miles: 6.20 | Asics 2150 Trail Miles: 19.00 | Nike Streak XC Miles: 3.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 8.00 |
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5 miles @ Delano after a late morning breakfast. I did 4 X 1/4 mile speed pick ups at 5 min pace. Had a nice cooldown in the splash pad afterward.
PM: First night of RCR Family fun Run at Pt Mallard. Did 3 miles of running to set up course signs and cones. |
| Asics 2150 Road Miles: 5.00 | Nike Structure Triax 13 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: easy run in neighborhood, 6
PM: CC runs in Huntsville, 5 |
| Asics 2150 Road Miles: 6.00 | Nike Structure Triax 13 Miles: 5.00 |
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| | 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 three, 1 with Lily, She has joined the DHS CC team. |
| Asics 2150 Road Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: 3 at Pt Mallard on trail while Lily was at CC practice. I must have been the first one on the trail; saw two snakes, one in a stand-off with a gopher, a turtle on the trail and many rabbits and squirels.
PM: Ran the 2 mile run at the RCR Family Fun Runs as a speed work-out. The route is 1 mile of road and 1 mile of flat groomed trail. 11:48, went through the mile at about 5:05, turns and footing slowed me down on the trail mile back to finish. I ran in my old Asics DS trainers with very little tread. 1 mile cooldown.
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| Asics 2150 Road Miles: 3.00 |
| | Comments(1) |
| | Race: |
Alabama A&M 10K (6.2 Miles) 00:38:59, Place overall: 5, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 6.20 | 0.00 | 0.00 | 0.00 | 9.20 |
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My time may not show it, but this was a hard run. At the 7:30am start time it was already in the mid 80's with at least 90% humidity. This race gives out special awards to sub 40 min finishers. The first 3 miles is an out and back on slightly rolling terrain (3 mile split: 17:33), the last 3.2 is all hills, one short, steep climb is run twice, essentially killing any chance of maintaining the pace from the first 3 miles. I am not bleesed with the ability to run hard in hot/humid weather, (is anyone?) and by the last mile I was pretty drained.
Emily Hardin finally got me at this race, passing me around the 5 mile mark and staying strong to the end (38:18).
Kelly ran well and finished 4th in the 40-49 age group.
One more 10K (Peach Tree on July 4th) and then I concentrate more on short speed sessions to be ready for 1 mile state age group record attempt in Oct. |
| Nike LunaRacer Miles: 6.20 | Nike Structure Triax 13 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| @ Pt Mallard while Lily at CC practice |
| Asics 2150 Trail Miles: 6.00 |
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| | 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 |
| @ Pt Mallard during Lily's CC Practice | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Speed work at RCR Family Fun Runs @ Pt Mallard 1 mile @ 5:20, 7 min rest, then 3 miles @ 18:23 |
| Asics 2150 Road Miles: 4.00 |
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| | Race: |
Hoedown Hustle 5K (3.1 Miles) 00:17:52, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 3.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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Gotta love the small town races. You never know who could show up to make it a good race. Today I was lucky in that no one faster than me decided to run this race, that is the only reason I won. Not bragging, but it is kinda fun to lead a race from start to finish.
My pacing still leaves a lot to be desired. 5:24/5:47/6:02/:39. But my goal with this race was to bring down my first mile split to where I want it to be (5:20) and then try to sustain that as long as possible. Went well on the first part, not so much on the latter. A rolling hills course and unforgiving heat and humidity did not help me out at all.
Kelly was 2nd female overall and Lily was 1st in her age group. |
| Nike Structure Triax 13 Miles: 2.00 | Nike Streak XC Miles: 3.10 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 3.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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AM: easy 6 @ Pt Mallard.
PM: 7 at various paces at HTC CC runs.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 2.00 | 2.25 | 0.00 | 0.00 | 12.25 |
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AM: 6 on Pt Mallard trail while Lily was at CC practice.
PM: 5.25 at various speeds at RCR family fun runs and 1 at home wearing newly refurbished Garmin 201. 205 was also replaced with a newly refurbished one. Now Kelly and I each have our own, I got the 205. |
| Asics 2150 Trail Miles: 6.00 | Asics 2150 Road Miles: 6.25 |
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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 |
| Biked 5 miles marking out the SOA run and ran 1 on the SOA 1 mile loop. | | 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 |
| While volunteering at the SOA 5 miler. |
| Nike Structure Triax 13 Miles: 1.00 |
| | 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 |
| 25 miles on bike | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 5.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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AM: 5 miles in neighborhood and oak lea, short tempo run 33:16/ 6:39
PM: 7 miles @ HTC CC runs; various paces. Ran the 3 mile the hardest in 19:13. |
| Asics 2150 Trail Miles: 7.00 | Asics 2150 Road Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out and back on Pt Mallard trail, recovery day. 38:06/7:38. Cooler temps but humidity is still high. |
| Asics 2150 Road Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 65.00 | 25.30 | 8.25 | 1.00 | 0.00 | 99.55 |
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| Asics 2150 Road Miles: 37.25 | Nike Structure Triax 13 Miles: 14.00 | Nike LunaRacer Miles: 6.20 | Asics 2150 Trail Miles: 19.00 | Nike Streak XC Miles: 3.10 |
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