| 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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.62 | 0.00 | 4.54 | 1.00 | 2.00 | 27.16 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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12 hour work day then went to church fellowship dinner at the Hallmark's. Ate way too much. No run, but no ill effects from yesterdays hill work. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.46 | 0.00 | 1.54 | 0.00 | 0.00 | 7.00 |
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Afternoon track workout. 12 x 200m @ :36 with :46 recovery. This was hard. I started out with ambitions of running 200m in the recovery of :46, but that only lasted 3 times. The remainder of the recoveries were at a slow jog/walk. I did hit my goal each time on the fast 200's. My Garmin had me active @ 7:12 for 1.54 miles, 4:40 pace. That is a good indication of where I want to be. Still more work to be done to make running fast easier.
Worked out with the kids at track practice, we have our first meet this Sat. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
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Late morning run at Pt Mallard on trail and bike path. 5.76 miles, 43:06, 7:29 avg.
Ran a little with the kids at practice. We have a leap frog bungee cord and small parachute that they got to use for the first time today, we also practiced soft ball throw. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work day with church afterward took up my day and night. While waiting on 2 of my girls to get back from a church function I watched a race between a marathoner and a new Fiat car on the London Marathon course on You Tube. They ran/drove during morning rush hour. The runner(a 2:30 marathoner) beat the car by 11 min. Very cool. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 3.00 | 0.00 | 0.00 | 5.50 |
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10pm fartlek run thru neighborhood and oak lea. 5.5 miles 38:55. 7:00/avg. Here's the breakdown: 1.3 @7:45 pace(p), .7 @ 4:57 p, 1 @ 6:40 p, .25 @ 8:00 p, .5 @5:05 p, .25 @ 8:00 p, .25 @ 5:10 p, .5 @ 6:40 p, .25 @ 4:57 p, .5 @ 9:08 p.
3 quality workouts in the last 6 days and no signs of injury. It is about time to get new training shoes though.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.41 | 0.00 | 0.00 | 1.00 | 2.00 | 8.41 |
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Easy 7.21 with Eric thru neighborhood, oak lea, and the hills of montevallo. I pushed hard on the hills. Then 2 x .5 w/2min rest on the home loop. 2:32, and struggled thru a 3:04. Rest was too short and I was tired.
The kids did well at their track meet despite some organizational problems and it being 48 degrees and windy. Relay meet coming up on the 10th. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.62 | 0.00 | 4.54 | 1.00 | 2.00 | 27.16 |
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