alabama master

ReCreation 5K

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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
33.503.112.002.000.0040.61
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.002.000.000.005.00

Evening run thru neighborhood and Oak Lea. 34:14/ 6:51 avg pace, last two 6:33, 6:23.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Late morning run w/Brother on the Wheeler Wildlife Refuge north river trail. 8 miles, 1:01:04, 7:38/mi. 31:05 at four mile turnaround. Kelly has been running w/Brother so his endurance has built up. The last time I took him out on the trail he stayed with me for 5 of the 10 miles I did, then I was having to slow down and walk to allow him to catch up. We're getting our last (hopefully)  gasp of winter, with temps only in the mid 40's and a strong north winds. Should be back up to 70 by tomorrow afternoon. 5K race this weekend, will see if speed work has been worth it. Would like to go sub 18.

Ran and did plyo with the kids at track practice. We gave the kids clinics on shot put, softball throw and standing long jump.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.001.750.005.75

Afternoon interval workout at Pt Mallard. Rick Doke, the track/cross country coach at Decatur HS has marked off 1/4 mile marks on a 1 mile stretch of the park access road.

7 X .25 @ 72 w/90 sec rest. The first 4 went well, the fifth was a little harder and by the last 220 inthe sixth my arms were feeling very heavy and I had a difficult time keeping pace. I skipped the 7th in favor of a longer recovery and was able to bring the last one in at 72. It gave me confidence that I can stay strong through the one mile mark at 4:48 pace. Will have to reduce the reps to 5 and shorten the recovery time.

Ran and did plyo with the kids at track practice, but was feeling the effects of the hard running.

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy 3 after work. 23:05/ 7:42 even pace. Still tired in the legs from yesterdays workout. I would normally take days off after a hard workout, but will try run everyday this week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Easy night run with Eric over on the SE side of town. 33:36/ 8:24 pace. I have been feeling a strange movement in tendon or ligament in right knee. No pain or swelling, just something not moving correctly as I run. It lessens as I go farther and get warmed up. I choose to ignore it now, hoping it will correct itself. I'm getting new trainers this weekend, should hopefully be the fix.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.250.004.25

Easy 3.5 thru neighborhood and oak lea at 7:30 pace. Ran w/kids at track practice and did 1 x .25 at 4:50 pace.

Kelly and I will run a 5K in Huntsville tomorrow before the girls Track meet. I'm hoping to go sub 18, Kelly sub 30. 

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Race: ReCreation 5K (3.11 Miles) 00:18:04, Place overall: 3, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.003.110.000.000.0010.11

Kelly and I raced in Huntsville this morning. I was on 5:40 pace and in 2nd place behind a 17 yr old up until the 2 1/2 mile mark when I started to fade. My 3rd mile was 6:06 and Marty passed me. I held on for 3rd but missed my sub 18 goal. Kelly ran well, 30:14, a new PR.

I had no time for a cool down after the race. Two of my girls and I had to get to their track meet in Madison. All the kids ran great.

Ran an easy 5 thru neighborhood in the evening.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
33.503.112.002.000.0040.61
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