alabama master

Week starting Mar 28, 2010

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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
Totals
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.751.000.003.050.0035.80
Asics 2150 Trail Miles: 18.50Asics 2150 Road Miles: 17.30
Mon, Mar 29, 2010
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.001.000.000.000.008.00

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.003.050.009.30

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 MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.751.000.003.050.0035.80
Asics 2150 Trail Miles: 18.50Asics 2150 Road Miles: 17.30
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