| 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 | | 32.06 | 6.20 | 5.24 | 3.00 | 0.00 | 46.50 |
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| Nike Structure Triax 13 Miles: 7.74 | Asics 2150 Road Miles: 27.06 | Nike LunaRacer Miles: 11.70 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.24 | 0.00 | 0.00 | 6.24 |
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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 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
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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: 8.50 | Nike LunaRacer Miles: 4.00 |
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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 |
| Track w/kids | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.45 | 0.00 | 0.00 | 3.00 | 0.00 | 9.45 |
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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 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
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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 |
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| | Race: |
Music Moves Me 10K (6.2 Miles) 00:36:27, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 6.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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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: 4.00 | Nike LunaRacer Miles: 7.70 | Nike Structure Triax 13 Miles: 1.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 32.06 | 6.20 | 5.24 | 3.00 | 0.00 | 46.50 |
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| Nike Structure Triax 13 Miles: 7.74 | Asics 2150 Road Miles: 27.06 | Nike LunaRacer Miles: 11.70 |
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