alabama master

Week starting Mar 23, 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:

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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
19.560.004.440.000.0024.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Had a great Easter service at our church and spent the rest of the day at the In-Laws. Back to work tomorrow, and I think it's time to do more speed work.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Night run through Oak Lea easy pace, 7:43/mile. After work and a Session meeting at church I meet up with the family at the In-Laws. Kelly's sister and her two little girls are vistiting  for the next two days. Ate a big meal @ 7pm and took my run at 9:30 with stomach distress the whole way.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.003.000.000.007.50

Speed work on my 1/4 mile in the neighborhood. 2 mile warm up then 10x .25 @ 75-80 with 80 rest. 1.5 mile cooldown. I will have to get comfortable running 72's if I'm going to break the Alabama 1 mile for 42 yoa male. This was a good start I think.

Remainder of the milage was run with the kids at track practice along with plyometrics.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Easy 5 at Wilson Morgan. 38:34, 7:43 even pace. Very windy. Ran a little with the kids at track practice, plyo also.

Last night after Kelly ran she asked me about shin splints. She is feeling a little tightness in her shins. I remember getting them a lot back in my high school running days mainly at the begining of seasons, and sometimes the day after hard workouts. So I get out of bed this am, walk a few steps, and my left shin  tinged with pain. Is this sympathetic pain? Well I took it as sign to move my run to the afternoon and also to run easy. I'm pain free now, we'll see what tomorrow brings.

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.560.001.440.000.007.00

Evening run after work.8X hill repeats on Jessie Dr. The hill is .18 mile, times 1:13-1:20. I was sucking wind big time on the last two. Warm up, recovery and cool down. Total time running 58:56.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.560.004.440.000.0024.00
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