alabama master

3.3 warm up from Eric's house downtown to the Steeple Chase 8K course where the "race" would begin. We met up with 6 other runners and the race was on. On the line between me and Eric was who would buy the post run chocolate shake.

1 mile split was 5:45 with Eric and I running side by side. Eric doesn't normally go out this fast but has great finishing stregnth, so my strategy was to try and gap him early on and hope I could hold him off. I went through 2 miles at 11:52 having put a little distance between us. At the hairpin turn around 2.75 I was able to get a good look at the lead I had on him. I was maintaining it but by no means increasing it.

3 mile split @ 18:22 worried me a little, I knew if it declined any further Eric would easily catch me up. The 4th mile has the big climb up the overpass over the tracks. I knew I would need to work hard on it and appoaching it I felt a little resurgence of strength. At the top I took advantage of the down slope and the decending turn that takes you under the overpass to the 4 mile mark. 24:59 at 4 miles.

 The last almost mile is rolling terrain that makes you work. I refused to look back to check on Eric's progress, I didn't hear him so I figured I was in good shape. At the last right turn onto the finish straightaway, I did glance over my shoulder to see Eric far enough down the road that I knew I was safe. I didn't bag it in but kept up a strong finish run to hopefully make a respectable time. I crossed the line in 31:23 with my legs letting me know that it had been a while since I had run speed.

 I had officially raced this course back in the spring in 30:02. Since then it has all been ultra training to prepare for the RAA. Feels good to run fast again. 5K race coming up on the 14th, The Midnight Run.

5 thru oak lea at 7:07 pace then running along side girls as they got some bike rides in.

Oak Lea and Monte hills after work, hot and humid. 51:18/7:20

Mid morning run (already hot and humid) after getting the girls off to school for their first day. Ran my hilly Day/Bird Spring/Danville Rd route. Carried my new 26oz. UD bottle and still had some fluid left when I got done, should be good for 10 milers. 1:04:46/ 7:37

Warm up thru neighborhood then 6 X 1/2 mile @ 2:54-2:45 with 2 min walk/jog recovery. Felt pretty good and was able to negitive split from start to finish. 3 mile cool down thru oak lea.

Midnight Run 5K Friday night in Cullman.

Night run thru neighborhood. 36:34/7:19

Warm up before Midnight Run 5K

Midnight Run 5K in Cullman with Kelly and several of my co-workers and their spouses and families. Nealy 700 runners this year. I was 2nd Master (1st was 18:12). Once again it was hot and humid. Went out in 5:45 and still had a good group of high school kids in front of me. At 1.5 miles I surged for 20 strides and made up a a lot of ground as I neared the water station. I swung wide around a group slowing for water and gained 5-6 places putting me in 8th place going through 2 miles @ 11:53. Two runners were able to get me back befor the third mile @ 17:43. My speed was only able to carry me through about 2.5 miles before I started to fatigue with the hilly course and weather conditions. But overall I was pleased with the run. Kelly ran well, 26:32, just 30 seconds off her PR. My co-workers, who are new to all this, had a great time.

Got a couple hours sleep then off to Huntsville to help out at the Triathalon. I worked the timing station at the run/bike transition. Afterwards I got in 3 miles on the XC course with Joe Franscica.

200 meters of swimming at the Fleet Feet racing team party. I have some stiffness in my left shin. Felt better after the swim.

Easy run thru neighborhood and oak lea after work. Shin still a little stiff but loosened up by end of run. Even 7:24 pace.  As I sit here two hours later I can feel a slight swelling in the lower connective tissue. RICE time.

1.5 real easy with brother, then 3.5 at 7:30 pace, although I speed up to 9mph shortly as I ran by the Decatur PD's Speed Wagon that was parked on Tammy St this am. Shin swelling and pain is all gone after a two day rest.

Tempo run in neighborhood and oak lea. Mile 4 in 6:18. Temps have cooled off and humidity down to comfort level. MP pace miles felt easy. 36:56/6:55 overall.

Late morning run at Pt Mallard on trails and bike path. Left lower shin got stiff and sore around mile 9. I know it's tendonitis and did RICE the rest of the afternoon and evening

1:14:10/ 7:25 pace

At the AHS Trail Trials at the tough 3M 2 mi. and 5k courses. I ran ahead in all 4 races making sure no one took a wrong turn. All the kids ran great.

Unfortunatly my shin tendonitis flared back up around 5 miles so by I was done I was hobbling. Back to the RICE and no plans to run soon.

Brooke Hill Run for Awareness  5K and 1 Miles. This is the 5th Year I have directed this race and we had an overwhelming turnout. 229 5K finishers and 80 1 mile finishers!