| 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 | | 104.55 | 6.10 | 8.20 | 0.00 | 3.30 | 122.15 |
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| 2140 White Miles: 49.30 | 2140 Flame Miles: 36.65 | Asics Ohana Miles: 10.30 | Asics Trail 2140 Miles: 23.40 | 2140 Blue Miles: 2.50 |
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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 |
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2 before church with a little shin stiffness at 1.5 miles. 8 min pace
1 w/Kelly at 5pm @ 9:45 pace with no pain or stiffness. |
| 2140 White Miles: 2.00 | 2140 Flame Miles: 1.00 |
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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 |
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Short run thru neighborhood. Only a slight twinge of tightness in my shin. Will continue to progress slowly. 23:30/7:51 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.55 | 0.00 | 0.00 | 0.00 | 0.00 | 3.55 |
| No pain today and increased distance and pace slightly. Still keeping to the flat roads. 26:36/7:29 | |
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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 |
| Over to oak lea for some rolling hills and flats. No pain in shin and have not had to take any pain or anti-inflamatory meds for two days; stretching well post run as well. 29:28/ 7:22 | |
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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 |
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Morning run thru neighborhood and oak lea. 36:54/ 7:23
Will run Duck & Run 5K tomorrow in Athens. | |
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| | Race: |
Duck & Run 5K (3.11 Miles) 00:18:34, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 3.10 | 0.00 | 0.00 | 0.00 | 8.20 |
| Small 5K held in Athens. Top Master. Felt good to race again. No shin pain. |
| Asics Ohana Miles: 3.10 | 2140 Flame Miles: 5.10 |
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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 5 with thru neighborhood and oak lea before the Packer game. 45:00/9:00 | |
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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 | 2.30 | 8.30 |
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I couldn't figure out what I wanted to do on this run til I got 5 miles into it. I changed plans at least 4 times when I got to different intersections. I ended up doing 5 hill repeats on Jessie Dr. seeing as that area has been neglected recently and my goal race in Nov. is all about hills.
Temp wasn't too bad but the humidity was oppressive and I was soaked by the time I got home. 1:05:40/7:55 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Home to Dunbarton and back. 1 mile warm up then progressed the pace down to marathon for miles 5 and 6. Two mile cool down. Another humid evening and I did not feel my best. 58:08/ 7:16 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Rain run thru neighborhood, Monte hills and oak lea after work. Would have gotten soaked even it it hadn't been raining due to still oppressive humidity. 53:09/7:36
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| In Bankhead Forest. Ran west along the High Town Path, which is a forest service road, (out and back) from Hwy 33 just south of Wren. Drizzle and high humidity throughout run. 1:51/ 7:55 |
| Asics Trail 2140 Miles: 14.00 |
| | 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 |
| 8.6 miles on bike while certifying a 5K course in Rogersville. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Night run thru neighborhood. Progressed from 7:50 down to 6:46. My running is feeling effortless again. 35:54/ 7:11 | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Split into two runs 3.35 @ 6:35pm then 3.65 @ 9:50pm. Ran same route, just went a little further on second go-round. Avg. 7:38 on first run and 7:25 on later. Still waiting for the humidity to break.
Rails-to-Trails 10K in Elkmont this Sat. | |
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| | Race: |
Rails to Trails 10K (6.2 Miles) 00:40:11, Place overall: 5, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.40 | 3.00 | 3.20 | 0.00 | 0.00 | 23.60 |
| A great day of running. A hilly and humid 10K in Elkmont with some good warm up and cool down miles and 3.2 miles of the race on the Rails to Trails. Kelly ran well also, placing third in her age group. We came home got cleaned up and got the girls off to Grammys house, then we headed to Desoto State Park to meet up w/the Schotzs to relax in the mountians for the rest of Sat and Sun. The park has a great trail system so Eric and I got in a great 9+ mile run Sat afternoon (our version of relaxing). |
| Asics Ohana Miles: 7.20 | Asics Trail 2140 Miles: 9.40 | 2140 White Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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@ Desoto: Morning run before checkout from the cabin. 5 on trails then 5 on the roads. Part of it was on the RAA route going down the mtn from Mentone to Ft Payne. The hill milage was all steep switchback downhill. Pace variation from 17/mile to 5:15/mile. After checkout we went to see Desoto Falls and had a great gourmet picnic lunch. We will definatly go back with the kids. | |
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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 |
| Sore glutes from pounding the downhills yesterday. Rest day. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
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10pm flat neighborhood progression run. Cool temps, low humidity, dare I say fall is here.
Stepped down from 8 to 6:42. Felt good. 35:51/ 7:10 | |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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AM: 8.6 on bike certifying the Jingle Bell 5K in Huntsville
PM: 2.5 at Wilson Morgan Park | |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 104.55 | 6.10 | 8.20 | 0.00 | 3.30 | 122.15 |
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| 2140 White Miles: 49.30 | 2140 Flame Miles: 36.65 | Asics Ohana Miles: 10.30 | Asics Trail 2140 Miles: 23.40 | 2140 Blue Miles: 2.50 |
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