alabama master

Week starting Mar 28, 2010

15% off for Fast Running Blog members at St. George Running Center!

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
31.75	1.00	0.00	3.05	0.00	35.80

Asics 2150 Trail Miles: 18.50	Asics 2150 Road Miles: 17.30

Mon, Mar 29, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
7.00	1.00	0.00	0.00	0.00	8.00

7 miles at Pt Mallard, miles 4-6 with 4 X 1/4 mile tempo pick ups at 5:45 pace.

track practice w/kids and easy run with NOBO training group.

Asics 2150 Trail Miles: 8.00

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Tue, Mar 30, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.00	0.00	0.00	0.00	0.00	2.00

Easy run around AHS track before the JV track meet.

Asics 2150 Trail Miles: 2.00

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Wed, Mar 31, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.50	0.00	0.00	0.00	0.00	4.50

3 on Monte Sano Mtn on Old Bankhead to the Mist trail after a Fleet Feet visit for new shoes.

Track practice w/kids

1.5 with the NOBO runners

Asics 2150 Trail Miles: 4.50

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Thu, Apr 01, 2010

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

Noon time run in beautiful warm spring weather. Did my Dunbarton 8 course and kept a nice steady pace, carried gatorade, did sweat a bit, felt good. Took a short afternoon nap to rejuvinate myself for track practice.

58:04 / 7:16

Drills and sprints with kids at track practice

Asics 2150 Road Miles: 8.00

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Fri, Apr 02, 2010

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

1 w/NOBO group and then 3 w/Ron on the PCRA 5K course.

Asics 2150 Trail Miles: 4.00

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Sat, Apr 03, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.25	0.00	0.00	3.05	0.00	9.30

Speed day. Warm up through neighborhood then 24 X 220 @ 40 sec, w/ 40 sec recovery. Felt good throughout, never got overly fatigued. Cool down run.

Asics 2150 Road Miles: 9.30

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
31.75	1.00	0.00	3.05	0.00	35.80

Asics 2150 Trail Miles: 18.50	Asics 2150 Road Miles: 17.30

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