| 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 | | 121.35 | 7.50 | 16.00 | 0.00 | 1.00 | 145.85 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.18 | 0.00 | 0.00 | 0.00 | 0.00 | 3.18 |
| Easy run thru neighborhood right after work. 23:48/7:30 pace. Will slowly start to build milage toward start of marathon training. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.49 | 0.00 | 0.00 | 0.00 | 0.00 | 3.49 |
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Night run thru oak lea, 27:18, 7:50 pace. Had a bouncy stomach from dinner but that helped me keep the pace reasonable. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.14 | 0.00 | 0.00 | 0.00 | 0.00 | 4.14 |
| Night run thru neighborhood and oak lea. 30:53, avg 7:30. Progressed from 8 to 7:30 to 7:05 to 7:08 then 8 min pace for last .14. Felt good. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.27 | 0.00 | 0.00 | 0.00 | 0.00 | 2.27 |
| My only off day from work this week and I still couldn't manage to get my run in during daylight hours. Ran at 10:15 and only did so to to fill in some milage on my log. I kept it at 8 min pace, so essentially it was a rest day. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.12 | 1.00 | 1.00 | 0.00 | 0.00 | 6.12 |
| Kelly and the girls went down to Mobile after school today for the weekend and new nephew Peters' Baptism. I've got to work. After work I ran from home to Wilson Morgan and back with the middle two miles at 6:46 and 6:18, 7:16 pace overall. Feels good getting back into the swing of things. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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Ran after work w/Eric thru neighborhood, Montevallo hills and oak lea area.We kept the pace easy (8-8:30) for the first 5 miles then did a 1 mile p/u @ 6:30 then eased it back to 8 for a 1 mile cool down. It is still warm and very humid, but we are getting a lot of cloud cover from the outer bands of the hurricanes and tropical storms that keep rolling thru the gulf.
Hey a marathon distance in six days, not bad for a re-entry back into regular training. | | 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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Another day of work. Kelly and the girls are back from Mobile, they had a great time.
No run today.
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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 |
| Easy neg split run 7:47 down to 7:09. I had the day off but again could not manage to get out and run in the daylight. I ran @ 10pm. I was a little cooler but the humidity is still too high for comfort. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.26 | 0.00 | 0.00 | 0.00 | 0.00 | 4.26 |
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Got a run in during a lunch break from a training class at work. Easy neg split run 7:44 to 7:15 with a 1/4 mile cool down. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy run after work thru neighborhood, oak lea and dunbarton area. Kept it steady at 7:24 pace. Still hot and humid, waiting for the break. | | 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 |
| Work and them met Kelly and the girls downtown for the Austin High Home Coming Parade, then busy at home afterwards, no run. | | Add Comment |
| | 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 |
| 3 X 3 mile loop plus 1 mile around the block in neighborhood. Kept pace easy at 8min/mile. Stopped at the house after each loop to get ade and check on the girls. Kelly was also running 10 over at Wilson Morgan park, she had the Garmin. Later that day we all went to visit some friends at their lake house down on Smith Lake. We swam, boated and rode the wave runner. We had a great meal that evening. A relaxing time spent with good friends and family. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 |
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Morning run thru neighborhood and oak lea. 34:22, 6:53 avg. First mile easy warm up at 7:21, the next four ran at 6:45 pace. Felt comfortable and strong on the hilly roads. I ate and drank(beer) a lot yesterday and knew I needed a fast run to sweat out the toxins. It helped that the humidity was 80% as well.
14 weeks out from Rocket City Marathon, will try to get milage up to 30-32 this week.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Night run thru neighborhood and oak lea. 45:10/7:17 avg pace. Kept the pace pretty steady after an easy warm up mile.The switch has been flipped and the nights are cooling off and humidity is is back to comfortable levels. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.67 | 0.00 | 0.00 | 0.00 | 0.00 | 6.67 |
| Night run in neighborhood thru oak lea then past fairground onto modaus bike lane and danville rd back thru oak lea and home. A nice cool night run. 50:23/7:33 avg pace with nothing faster than a 7:13. Building that foundation. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 1.50 | 0.00 | 0.00 | 6.50 |
| Fartlek run at Delano Park . Ran the easy paced parts with Kelly as she put in her 5 miles. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
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Morning run on my Bird Spring 10K route with the addition of Chestnut Mtn Rd hill and Jessie Drive hill. 53:00/7:34 pace. The first two miles of this run are flat then the terrain starts to roll followed by a good climb in the 4th mile. My legs felt a little flat for most of the run. I don't know if it was the less than 24hrs between runs or the running for the last 5 days in a row. I usually take a rest day or real easy day mid week. It looks like Friday will be a rest day, as I work 12hrs then have family activities afterward. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.62 | 0.00 | 0.50 | 0.00 | 0.00 | 8.12 |
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Ran after work from home to Wilson Morgan did two loops and back home. Kept it at an easy pace 7:15-7:20 but with one p/u at 6:30 pace for 1/2 a mile. This run is all flat and easy to keep a steady pace.
Kelly ran the Depot Days 5K this morning and once again PR'd with a 27:14 taking 1st place in her age group. Lily ran the 1 mile and was 2nd overall and 1st female with an 8:06 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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Mud Tavern/Chapel Hill 10 miler in AM. This is a great run for long flat sections as well as some good climbs and decents. The big dog that normally chases me was not out today, but one of the dogs on a different road charged at me three times. Thankfully I had refilled my bottle (hose water) and was able to keep the dog back with diluted red gatorade, a hydrater and dog repelent, maybe they should add that aspect to their marketing campaign.
1:15:00/7:16 avg pace, 75 deg 59% humidity, sunny | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 3.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 mile fartlek at Wilson Morgan after work. Ran about 2 w/Kelly then dropped in 3 X 1 mile pickups at 5:45 pace and 2 X .25 near the end at 6 min pace, took ample recovery pace between. A lot of people out on the trail. When I got home I couldn't decide what to have for dinner so I opted for chocolate chip cookies dipped in peanut butter and a glass of milk.....protein and carbs. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 2.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Tempo run at Pt Mallard. 4 @ 7:30 pace then next 4; 6:44, 6:43, 6:21, 6:09. Last 4 at 8:10 pace.Great run but I had my two aid bottles(one my favourite UD bottle) stolen from behind the front tire of my van. Someone had to be watching me and waited until I made my aid stop and went on to sneak in and take them. They even took an empty GU packet (which I recycle). Weird. The whole incident caused me to loose a little more faith in mankind. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Morning run w/Eric in Hickory Hills, Priceville and and on the Wildlife Refuge trail. Some of Eric's co-workers were balloning and we chased them for about 4 miles to their landing spot at Priceville town hall. I has been about a year since I have run on the refuge trails. It's a great place to run, someday I hope to throw together a Fat 50K out and back on the trail. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Night run thru neighborhood and oak lea. Easy w/u then 3 at MP. Felt relaxed, although I was a bit heavy from eating way too much Sat dinner and Sun lunch. Cooler temps are here, this is a great time to run in our area, I need to find a race on the 11th to test my fitness level. | | 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 |
| Work day, plus Chuck, Heros, and Life conspired to keep me off the roads. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 1.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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Ran after work while the girls were with Kelly in Huntsville at their soccer games. Did my favorite 8 miler over to Dunbarton and back. Started with an easy 2 to w/u then dropped down to MP for 3, then dropped a 6:18, finished with an easy 2 c/d. 55:57/7 min avg pace.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 121.35 | 7.50 | 16.00 | 0.00 | 1.00 | 145.85 |
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