alabama master

Week starting Feb 24, 2008

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
2140 Blue Lifetime Miles: 236.88
Asics Ohana Lifetime Miles: 150.11
Asics Trail 2140 Lifetime Miles: 314.13
2140 White Lifetime Miles: 238.14
2140 Flame Lifetime Miles: 292.94
Asics 2150 Trail Lifetime Miles: 274.94
Asics 2150 Road Lifetime Miles: 250.26
Nike LunaRacer Lifetime Miles: 80.03
Nike Structure Triax 13 Lifetime Miles: 123.78
Nike Streak XC Lifetime Miles: 30.81
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.420.002.000.000.0021.42
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.001.000.000.007.00

At Delano park with Eric, Eric, and Bob, 50 degrees, overcast, light wind. The two Erics and two other runner friends will be running the Delano 12 Hour (relay division) in two weeks hopeing to eclipse the 100 mile mark. Bob will also be running, teaming up with 3 other runners from 3M. This is the 2nd year Eric and I have put on this race, it's really a great day of running and then a lot of eating.

7 loops of Delano(53:24--7:38 pace) starting with a 8:27, 7:51, 7:39, 7:48, 7:15, 6:10, then a cool down of 8:14. We all ran together for 5.75 miles then the pace quickened and we got spread out. I was planning to drop down to about a 6:45 pace for the 6th mile, but I felt pretty good, so I ran how I felt.

I've got four 12 hour work days ahead of me this week. I'll really need some motivation to get me out the door to run on those days. My wife Kelly ran another 4.75 miles at Wilson Morgan today. Two big milage days for her, I'm really proud of her.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No run today. Felt a little achey in upper back and neck all day at work. Attributed it to the last fast mile mile from yesterdays run, so a rest day  worked out well. Stayed up late to watched the Oscars and was glad see that the only film I saw, No Country for Old Men, won big time.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.001.000.000.004.00

In Oak Lea area, night run, 35 degrees with blustery n/w wind and sleet/snow. 29:21, 7:20 pace, negative split, 8:05, 7:29, 7:09, 6:37. This is a great 4 mile course with a good mix of hills and flats. The last .5 is downhill so you can finish up flying. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Ran at 1pm. Cold with snow flurries all morning, then a break in the clouds allowed some sun. Never got much  warmer than 36. By the end of the run clouds moved back over and more flurries. Did a flat 6 from the house to Delano Park, one lap then back home. 45:23, kept an even 7:35 pace. Felt a little sluggish due to a small early breakfast and no mid morning snack or fluids. You think I would know better by now.   

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Was a great day to run, but I didn't. Rest day to make sure I don't ramp up my milage too quickly.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.420.000.000.000.004.42

Night run through area neighborhood. Flat, 34:32, 7:49 pace. High knees, butt kicks and skips in the last 200 yards. 30 sit ups, 15 pushups. I have to start logging this info or I'll never increase the reps.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.420.002.000.000.0021.42
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