| 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 | | 139.12 | 9.00 | 31.33 | 5.00 | 3.00 | 187.45 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.84 | 4.00 | 0.00 | 0.00 | 0.00 | 8.84 |
| 2 mile warm up then 8 X .5 @ 2:45-2:54 with 2 min walking recovery between, 2 mile cool down. I did this workout on the block loop in front of my house. It has a slight incline and decline so it mimics road racing conditions fairly well. I was not overly taxed during the workout, which leads me to think I should have shortened the recovery time. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Two runs of 4 miles each with a two hour break in between. I ran over to Eric's house to watch Iron Man, then ran home 7:28 pace/7:45 pace. | | 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. After work Lily, Camille and I went over to our friends to help them move. Actually they played with their friends and I helped load boxes and furniture into the van. A good upper body workout. | | Add Comment |
| | 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 |
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I was planning on getting in 12-13 today, but it wasn't meant to be. After work Kelly and I met her parents at Logan's for her Mom's birthday dinner. I thought my stomach would be good to go for a run by 9pm. About one mile into the run I got terrible cramps that would not let up. I bagged it at 6 when my pace dropped to 9:30 and dinner threatened to come up.
Avy got a sore throat Friday morning and missed school. Kelly took her to Dr on Sat morning, he found nothing serious and she was back to her normal self by that afternoon. Kelly missed the Elkmont 10K she had signed up for, but her running continues to go well. We both plan on running the Monte Sano 15K on the 11th. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 from home over to Almon Place and back through dunbarton and oak lea. 59:47/7:29 avg pace which included a 2 min stop to give directions to a lost motorist. 68 deg., sunny, carried bottle | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.27 | 1.00 | 4.00 | 0.00 | 0.00 | 6.27 |
| Night fartlek run thru neighborhood and oak lea. 1 mile warm up then dropped in some pickups at 5:30 pace. 43:18/6:55 avg. Another off work day that I could just not motivate myself to run during the day. | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Ran from church to bike path down to GE entrance and back while the girls were at their activities. I only had a 35 min window of run opportunity by the time I made it across town from work. Only one other biker was on the trail, but many rabbits hopped along. 34:00/ 7:23 | | Add Comment |
| | Race: |
Monte Sano 15K (9.33 Miles) 01:00:32, Place overall: 20, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 9.33 | 0.00 | 0.00 | 16.53 |
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Accomplished what I set out to do, run +/- 6:30 pace throughout race. Ran up thru 7 with Eric then he gapped me over the last 2+ miles by 35 seconds. Great day for running. I ran back and meet Kelly and finished w/her. She ran 1:32. Then did some trail running w/Eric. By the time I was done my legs were feeling the effects of a 16 mile day with a race thrown in. After my post race nap I felt a lot better. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Easy evening run from home thru the neighborhoods over to Julian Harris Elem. The garmin was out of battery power so I was sans chrono on this run. I did however take my MP3 player along listening to NPR, Coldplay and REM. I had planned on going 8, but the weather was great and I really zoned out with the music. I contemplated going further but I had not brought any aid along and Kelly and the girls were waiting dinner on me. It was a good to feel that recovered after yesterdays run to be able to run that pace. I did however note my start and finish time and mapped the run for distance. 1:25:00/ 7:23
New 2130's | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 1.00 | 3.00 | 0.00 | 0.00 | 9.25 |
| Night run thru neighborhood and oak lea. 4 miles of tempo work. It has warmed up again with high humidity as well | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.75 | 0.00 | 0.00 | 0.00 | 0.00 | 16.75 |
| On the refuge truck trail from Mussel Camp to Hickory Hills and back. A refreshing morning run. Kept it just under 8 min pace, but did drop in 3 miles at 7 min pace from 12-14. The majority of the trail is now seasonally closed to vehicle traffic so it makes for a great solitary run. 2:08 with a two min aid break at 8.3 miles. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.80 | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 |
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Night run from home to Point Mallard and back, aid stop at Eric's house.
Kelly ran Liz Hurley 5k... 26:59 awsome!! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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Good afternoon run while the girls were doing their homework. Weather was ideal. Two warm up miles (7:34,7:00) then four at an even paced 6:45 thru the hills and flats of oak lea. MP is starting to feel easy to maintain (good sign). 41:29/6:55
Runner spotted: Kathy Nevels | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 2.00 | 0.00 | 3.00 | 12.00 |
| Great morning run in neighborhood and oak lea. 58 deg/sunny. 5 mile warm up then did 4 hill repeats on montclair/montevallo roads. I had another theft of my water bottle, but this time the perp was caught. As I came down the hill after my first circuit I was met by a large shaggy dog. He didn't bark and looked more like he wanted to play. He followed me over to where I stashed my bottle. I refueled and stashed my bottle back then took off for the 2nd curcuit. As I was running up the hill I thought to myself, that dog is probably going to take my bottle. Sure enough when I got back down, the dog was laying by his driveway with my bottle at his feet. He let me pick it up with out challenging me for it. I then stashed it up in a tree and continued my workout. There is 1/2 mile flat section of road at the top of the hills and I concetrated on getting back to MP before the decent. | | Add Comment |
| | 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 |
| Ran after work at Delano,(site of the 3rd Annual Delano 12 Hour www.delano12.com, open for entries now). 37:00/7:24 | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Afternoon tempo run to dunbarton and back 58 deg, overcast with a light mist. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| Morning run w/John Nevels on the refuge truck trail . We ran from Mussel Camp east to Charest road and back then added on the out and back to the Tenn. river. John is tapering for the Pinhoti 100 miler (Nov. 15) so this was a short day for him. We ran at +/- 7:30 pace then picked it up over the last 4 miles. A good progression run for me in my prep for Rocket City in Dec.I went thru 2 bottles of gatorade and ate 2 GU's, John did the whole run with nothing but water for aid. Thankfully he had 3 calls of nature that allowed me to slow to a walk or ultra pace until he caught back up. Good run, good company, good day. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run thru neighborhood to clear lactic legs from yesterdays run. 30:00/7:03 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| A cold weather run. Ran at 10pm, 41 deg, clear and calm. Ran easy for first 3 to get warmed up, then ran 3 at MP. MP felt really easy and I contemplated on going longer but knew I needed the sleep. 41:46/6:58 | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.66 | 0.00 | 0.00 | 5.00 | 0.00 | 16.66 |
| Ran 5+ w/Kelly at Delano then headed over to the high school track and did mile repeats. 5 X 1 @ 5:45-6:00 with 2 min/200 meter walk in between. Then ran back home. The run home was a little bit painfull and very slow. I wasn't rehydrating during the extended work out and it really hit me on the run home. | | 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 in bike | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 139.12 | 9.00 | 31.33 | 5.00 | 3.00 | 187.45 |
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