alabama master

Steeple Chase 8K

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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

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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
40.6910.973.000.000.0054.66
Asics 2140 Miles: 40.19Asics Ohana Miles: 6.47
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.001.003.000.000.008.00

Afterwork run to exorcise the demons of three 12 hour days in a 911 center. Ran my Dunbarton 8 course and was cruising down duncansby drive at 6 min pace when a van cut me off at an intersection and completely threw me off pace, so it goes, still was happy with the resulting overall time, pace and feel of the run. 55:26/6:56

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Ran to Wilson Morgan park and did multiple loops then home. Ran a little more than six with Ed Richey and about three with Wayne Heckler. The trail was nice and soft after all the rain with only minimal puddles. The last few miles on the roads home my legs started feeling yesterdays effort. 1:55/7:40

Asics 2140 Miles: 15.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Right knee telling me to take a rest day. Feliz Cinco de Mayo, food and spirits tonight.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.255.000.000.000.0011.25

Back to the track. Yasso's 800's at Austins track after work. I started kind of conservatively with the first 3 @ 3:00 then dropped down to 2:58, 2:55, 2:52, 2:53, 2:49, 2:51, 2:42. The recovery between is the same time that you ran the interval in, for me I was able to jog a lap. This is really a marathon workout; say you want to run a 3 hour marathon, you run 8-10 800's in 3 min with 3 min rest in between, if you make it through all of them feeling strong you should be in shape to run well, provided you did some long runs as well. Anyway, it just a fun workout and it felt good blowing that last one out, a good confidence booster for a sub 30 in the 8K this Sat.

Oh, and to give props to the great young gun hailing from Huntsville, I ran the last one shirtless.

Asics 2140 Miles: 11.25
Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.410.000.000.000.005.41

Easy run thru neighborhood and oak lea to work out some kinks that cropped up Thursday.  Wednesday nights track w/o left me with some soreness on the inside of my right quad and sitting for 12 hrs at work on Thurs didn't help. It felt a little tight at the begining of the run but fine after I warmed up. It is very humid here and even with a nice breeze there is not much wicking happening. I still feel good for a sub 30 tomorrow at the 8K. 39:56/7:23

Asics 2140 Miles: 5.41
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Race: Steeple Chase 8K (4.97 Miles) 00:30:02, Place overall: 4, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.034.970.000.000.0015.00

Steeple Chase 8K here in Decatur. A 7am start time so it was an early morning. I got in a good warm up on 2+ miles of the Brooke Hill 5k course. Temp was in upper 60's with a high humidity. The plan was to run even splits at just under 6 min pace to finish sub 30. I went out a little fast (the first mile is downhill), 5:43, then settled in to 5:56 for the second mile. Mile 3 in 6:07, mile 4 (with a substantial overpass hill climb) at 6:15, and the last .97 in 5:57. I could see 29+ on the clock as I came down the long finish but came up just a little shy with a 30:01:51 on my watch, 30:02:00 official. The River City Runners chip timeing system worked great.

Kelly ran well, 43:34, not a PR but a great effort and good for 2nd in her age group.

The skies opened up after the last walkers finished up, but by the time the awards were over it had let up enough for me to run 6.25 back home.

Asics 2140 Miles: 8.53Asics Ohana Miles: 6.47
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
40.6910.973.000.000.0054.66
Asics 2140 Miles: 40.19Asics Ohana Miles: 6.47
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