alabama master

UAH 10K

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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:

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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
26.255.203.000.000.0034.45
Race: UAH 10K (6.2 Miles) 00:39:33, Place overall: 8, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.255.201.000.000.009.45

North Alabama woke up to a blanket of snow today with temps right at 32. I got some good pictures and video to show my northern family and friends that yes we do get snow down South (just not very often, which is fine by me). The girls were lookong forward to playing in it after church, but the sun came out during church, and by 11:30 the meltdown had taken place. We did see a couple of snowmen still hanging on on the ride home.

The race was a rare Sunday afternoon event, so Kelly and I headed over to Huntsville after lunch for the 2pm start. A very stiff 15-20 mph wind was responsible for the snow to sun weather change and with the race course being a 5k out and back run twice we had the pain and pleasure of head wind and tail wind all throughout the course.I had no expectations going in, so I started out the first 1/2 mile at a pretty conservative 6:45 pace with a tail wind. when we made the turn into the wind I tried to tuck in behind a group of bigger runners but he pace was not working for me so I pushed on up ahead and planted myself in 8th place by mile 1 and stayed there the remainder. The 5th mile was the worst with it occuring during the most head wind, but I gained a lot back in the 6th mile with the tail wind and buildings blocking the head wind going into a slight uphill finish. I was somewhat surprised that I broke 40 given my fitness level, plus I garnered some HTC grand prix points. Splits: 6:07, 6:18, 6:06, 6:25, 6:54, 6:15, 1:25

Kelly ran well, 57+,  not a PR but a fine effort. We enjoyed a lot of good socializing post race, and the food afterward was plentiful, I enjoyed the hot chocolate. Overall a well run event.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy run thru neighborhood. Had a slight ache/stiffness in left hip that worked out by the end of the run. 23:16/7:45

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

10pm run after getting back from officiating the long and triple jump at an Austin track meet. I got there at 6:45 to relieve Kelly so she could get home to the girls. I was a cold night and I felt sorry for the kids in the 300 hurdles, 3200meter run and 4X400 relay who still had to do their events after I left @ 9pm.

Just a quick slow jaunt around the neghborhood. 16:11/8:06

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.002.000.000.009.00

Ran at Delano Park on the newly USATF/RRCA certified 1 mile loop. Where the Delano 12 Hr. run will take place on March 14th. Ran a 5 mile step down while waiting for Kelly to get there to ru w/her. Splits: 7:30, 7:13, 6:57, 6:43, 6:24. Total: 34:48/6:58 avg. Then 4 miles @ 9:30 pace with Kelly. I felt really good throughout. At home afterward I was stretching my left quad in a hurdlers stretch when I felt a little twinge in my knee and by the time I went to bed it was stiffening up and causing pain when I went through a squat range of motion. So back to the RICE. It really doesn't hurt in walking so I'll try a little running tomorrow and see how it goes.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Iced and elevated my knee all day. Felt good enough to do an easy 5 with Kelly at Wilson Morgan trail in the evening. 48:30/9:42

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

A quick out and back in the neighborhood at 9:30 pm, knee feels good, just some slight stiffness. Need new road shoes, will run in my Asics 2140 trail shoes til I can get to Fleet Feet.   14:30/7:15

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Ran home from Eric house after a family dinner and Delano 12 race planning. Nice warm night.30:00/7:30

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
26.255.203.000.000.0034.45
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