alabama master

Rocket Run 10 miler

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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:

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
19.98	3.00	5.00	0.00	0.00	27.98

Asics 2150 Trail Miles: 17.98	Asics Ohana Miles: 10.00

Mon, Mar 15, 2010

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

with track kids and later coaching with NOBO group in Priceville.

Asics 2150 Trail Miles: 3.00

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Tue, Mar 16, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.40	0.00	0.00	0.00	0.00	5.40

@ Pt Mallard Trails in AM. Drills and sprints with kids at track practice.

Asics 2150 Trail Miles: 5.40

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Wed, Mar 17, 2010

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

Easy run w/NOBO group then 2 miles faster own own. Worked out with kids at track practice.

Asics 2150 Trail Miles: 5.00

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Thu, Mar 18, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.00	0.00	0.00	0.00	0.00	1.00

@ track w/kids

Asics 2150 Trail Miles: 1.00

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Fri, Mar 19, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.58	0.00	0.00	0.00	0.00	1.58

With NOBO group.

Asics 2150 Trail Miles: 1.58

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Sat, Mar 20, 2010

Race: Rocket Run 10 miler (10 Miles) 01:07:34, Place overall: 18, Place in age division: 4

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.00	3.00	4.00	0.00	0.00	12.00

Pretty much as I expected for this 10 miler. My training leaves a lot to be desired, and I went into this knowing I couldn't run fast for 10 miles. My 5 mile split was 32 and I was already starting to fade, but I managed to hold on and not completely tank it. I did walk thru the last two aid stations.

Splits: 6:15, 6:23, 6:18, 6:28, 6:34, 6:43, 6:56, 7:02, 7:36, 7:13.

Kelly ran well, 1:29, placing 4th in her age group.

Biked 13 miles doing a 10K course certification in Madison right after the race. By Sat. afternoon I was beat.

Asics Ohana Miles: 10.00	Asics 2150 Trail Miles: 2.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
19.98	3.00	5.00	0.00	0.00	27.98

Asics 2150 Trail Miles: 17.98	Asics Ohana Miles: 10.00

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