alabama master

Music Moves Me 10K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJelmo's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011
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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
32.066.205.243.000.0046.50
Nike Structure Triax 13 Miles: 7.74Asics 2150 Road Miles: 27.06Nike LunaRacer Miles: 11.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.002.240.000.006.24

6am run in Huntsville on the Cotton Row 10K course, last 2+ at MP.

 

46:40/ 7:28

Nike Structure Triax 13 Miles: 6.24
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.003.000.000.0012.50

Progression run thru neighborhood, oak lea, and dunbarton. 1/2 mile cool down at 8 min pace.

56:28/ 7:04

Track w/kids, drills and sprints.

easy 4 with NOBO group

Asics 2150 Road Miles: 8.50Nike LunaRacer Miles: 4.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Track w/kids

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.450.000.003.000.009.45

Warm up then 6 X .50 @ 2:35-2:57 w/2 min rest. This workout was doomed from the start. I had planned to run 12 repeats but after running the first 2 too fast and not giving myself adequate recovery time, I settled for 6 and slowed the pace down. Should have also done this in the cooler early morning instead of hot 11am.

 

track with kids

 

NOBO training group 

Asics 2150 Road Miles: 9.45
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.110.000.000.000.005.11

Evening run on the refuge, Pt Mallard and a small section of the RCR 10K course w/Eric S. Kept pace real easy, will race a 10k tomorrow. 

41:47/ 8:10

Spent most of the day in Birmingham at the final track meet for my girls and the rest of the St Ann team. Lily rocked a 75sec 400 placing 1st, Camille was a part of two 1st place relay teams, Lily anchored one, and Avy proved as a third grader she can run with the big girls and even beat some of them by placing 4th out of 10 in the 5/6th grade 400. All my runners, throwers, and jumpers did great and we came away with a Third Place Team Trophy.

Asics 2150 Road Miles: 5.11
Add Comment
Race: Music Moves Me 10K (6.2 Miles) 00:36:27, Place overall: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.006.200.000.000.0013.20

New 10K PR! Felt good througout this whole race. I settled into a 5:45 pace and maintained fairly well. I followed a 16 yr old, keeping him within sight for the for the first two miles, then slowly closed the gap and passed him easily at 3, eventually putting 3 minutes on him by the finish. First place and a PR, good day.

 

Kelly also PR'd and placed 3rd in her age group.

 

Easy 4 with the NOBO group in the PM

Asics 2150 Road Miles: 4.00Nike LunaRacer Miles: 7.70Nike Structure Triax 13 Miles: 1.50
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
32.066.205.243.000.0046.50
Nike Structure Triax 13 Miles: 7.74Asics 2150 Road Miles: 27.06Nike LunaRacer Miles: 11.70
Debt Reduction Calculator
Featured Announcements
Recent Comments: