| 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 | | 68.36 | 12.20 | 0.00 | 3.25 | 1.00 | 84.81 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 1.75 | 0.00 | 5.25 |
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7 miles on bike. Saw Kathy Nevels running at 5:30am on my way to work. She has the right idea running at that time it was mid 60's low humidity. I'll try to get some speed work in tonight.
PM- Met Eric at the track. 6 x 300 m @ 53-56 w/72 sec 100m jog recovery. After the last one I did a 400m jog recovery then 400m in 68. I tempted fate by trying to do another one but only made it through the 200 before lactate slowed me down, 78 at the 400. Good workout. | | Comments(3) |
| | 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 |
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10pm run through neighborhood @ 7:30 pace
I will be running a certified 1 mile race on the 11th in Florence, AL.
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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 |
| 7 miles on bike, Holiday weekend and work made it difficult to get in any more runs. But I guess I can be tapering for the 1 mile on the 11th. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| In Hartselle in the evening after work. No garmin but it felt like a good 5 miles. Ran the Depot days 5k course then did some loops on the hilly walking trail at Sparkman park then a cooldown around the in-laws neighborhood. | | 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 |
| Had plans to get in a last speed workout before Fridays race, but got called into work @ 8am. The girls and I were supposed to see a movie as well. Luckily I got out of work at 3:30 and the girls and I made it to the last matinee of Wall E (very good movie). | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran at the X-C park, HOT and HUMID! Got there early enough to run 3 miles before the races started. Ran the first two as a warm up; 8:13, 7:42, then a hard last mile in 5:45. Ran the 1 mile race with my girls and they finished youngest to oldest, with Avy (6) clocking a 10:30. Ran the 3 mile race in 19:26 splits of 6:06, 6:44, and 6:35. I was hoping to have more legs in the last mile but it wasn't there. I ran the 2 mile race as a cooldown, but I did neg split, 7:53, 7:23. Another great night of running in Huntsville. | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.50 | 0.00 | 4.75 |
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8am run in neighborhood w/Brother. Hot and humid. 3.25 easy then 2x .25 @ 72 w/30 sec rest. 1/2 mile easy cooldown. Felt good. Also got some time in on Eric's road bike and a easy swim at a friends pool to get ready for my tri on Sat.
1 mile attempt tomorrow evening. | | Comments(2) |
| | Race: |
St.Jude 1 mile (1 Miles) 00:04:55, Place overall: 2, Place in age division: 1 | | 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 |
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Goal #1 for 2008 has been met! I ran the 1 mile race at the St. Jude run in Florence this evening, setting the Alabama State record for 42 yr old male- 4:55.86. I placed second overall with the winner, a 21 yr old male, clocking at time of 4:38. It worked out well as I had someone to chase after. Many thanks to Eric Schotz for helping me out during some key workouts and at the race as my split timer/motivator. Also to the Tenn River Athletic Club based in the Quad cities for helping to put on a well run event. It feels nice to have that behind me, as now I can start on my next goal of a sub 3hr marathon this Dec at the Rocket City Marathon in Huntsville.
Tomorrow I have some fun in my first sprint triathalon. | | Comments(1) |
| | Race: |
Wet Dog Triathalon (12.8 Miles) 01:00:32, Place in age division: 9 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| My first Tri went pretty well I think. As I thought, my swim (400m in 10:53) would put me at the back of the pack. Thankfully they staggered it, letting only two at a time into the water and putting the slower swimmers at the rear. It was an out an back swim in the backwaters of the Tenn River here in Decatur and as soon as I was able to touch bottom on my way in I was running. I passed I few swimmers in the water doing this. I also passed about 10 people by running from the the rivers edge to the bike transition. Eric had loaned me his road bike for the race and I completed the 15K bike in 30 min, again passing many on this leg of the race. My transitions went pretty smoothly and and I was happy to be able to run a 19:24 5K to finish everything up. I was a great experience and I'm sure I'll do another one. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.33 | 0.00 | 0.00 | 0.00 | 0.00 | 5.33 |
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7am run thru neighborhood and oak lea 40:07/ 7:32 even pace. Great morning for a run, 70 deg and low humidity.
As part of my jump into marathon training I will be heading over to Decatur, Georgia on Aug. 2 with Eric to run in the Hot to Trot 8 Hour. It's a loop course of 1.12 miles. I will most likely not compete the entire 8 hours, but I still would like to get some good miles in. Eric has a very good shot at winning the whole thing. It promises to be hot and humid, but also a lot of fun. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.85 | 0.00 | 0.00 | 0.00 | 0.00 | 4.85 |
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night run thru neighborhood and oak lea. Ate a large dinner and was feeling the effects, kept the pace nice and easy 7:30-7:45 | | 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 |
| 9 miles on bike doing a race course certification | | 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 |
| 7.2 on bike | | Add Comment |
| | Race: |
Twilight 5k (3.1 Miles) 00:18:17, Place overall: 6, 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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At the Twilight 5k in Huntsville. The girls ran the 1 mile fun run and Avanelle proved she is a force to be reckoned with on the roads as well, beating her two older sisters. She ran a 9:39, Lily was close behind @ 9:51, and Camille finished strong with a 10:20.
I ran well despite going out too fast (5:30), earning top master honors and 100 pts in the grand prix standings.
The male and female races were separate which allowed me to run with Kelly during her race. She clocked a course PR of 29:53 good for 7th in her age div.
We scored some nice door prizes and awards of tech shirts and resturant gift certificates as well. A good family night of running. | | Comments(1) |
| | 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 |
| 7 miles on bike | | 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 |
| 7 miles on bike | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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am run thru neighborhood, oak lea and dunbarton. First 2.4 with brother. Easy pace throughout, 1:18. Felt good to run long and slow.
new asics 2130's and powerstep insoles | | Comments(1) |
| | 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 |
| 7 miles on bike | | 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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Rain kept me off the bike to work today.
After work met Kelly and the girls at our neighbors house for a pig roast. Lots of great food. I was surprized with a pig statue award for being the "Fastest Pig", in reference to my 4:55.86 AL state record in the 1 mile for a 42 yoa male. | | 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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7 miles on bike, will hopefully get in a run after work.
Didn't happen. I got lazy and watched a couple of episodes of Dexter on netflix. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.13 | 0.00 | 0.00 | 0.00 | 0.00 | 15.13 |
| Broke the milage into three runs of 5 miles each with a 10-15 min rest/aid/clothing change in between. It was hot but there was a breeze. Pace was 7:45-8:10 throughout. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 2.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| Tuesday night at the running park in Huntsville with the family. Kelly and I ran the 1 mile together then I got in another mile before the start of the 3 mile which I also ran w/Kelly. I ran ahead of her a couple of times and doubled back to get some extra in. Overall pace for 5.3 was 9:30; great ultra pace. I ran the 2 mile race for speed @ 6:10 pace. The girls decided it was too hot and humid for them run (it was). | | 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 |
| 7 miles on bike | | Comments(1) |
| | 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 |
| 7 miles on bike | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 68.36 | 12.20 | 0.00 | 3.25 | 1.00 | 84.81 |
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