alabama master

Alabama A&M 10K

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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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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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
22.85	6.20	0.00	0.00	1.90	30.95

Sun, Jun 08, 2008

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

7.12 miles on bike to work and home

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Mon, Jun 09, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.60	0.00	0.00	0.00	1.90	5.50

Normally I would have the day off today, but got called in for 9hrs of OT. 7.12 miles on the bike. 75 deg at 5:30 am, 88 at 3:00 pm. HOT!

Evening hill workout on Jessie Dr. 6 X hill plus warm up/cool down. Still HOT!

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Wed, Jun 11, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.00	0.00	0.00	0.00	0.00	6.00

7.12 miles on bike.

Easy evening run through neighborhood and oak lea w/o Garmin.

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Thu, Jun 12, 2008

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

7.12 miles on bike

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Fri, Jun 13, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	0.00	0.00	0.00	0.00	3.00

Easy run at Delano Park on the 1 mile loop. Ran right after a light lunch while the girls were playing at the splash pad. No stomach troubles. It was nice to get an immediate cool down in the splash pad right after my run.

Alabama A&M 10k tomorrow. Kelly is running also. A very tough, hilly course. I've never run it before so I'm going conserative with my time prediction, 40:00.

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Sat, Jun 14, 2008

Race: Alabama A&M 10K (6.2 Miles) 00:39:53, Place overall: 10, Place in age division: 3

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
10.25	6.20	0.00	0.00	0.00	16.45

A hot and humid morning to run a 10K. I was happy with my time even though I positive split, THE HILL the second time humbled me. Earned some good points in the Grand Prix. Kelly ran well, 1:04 wich is a great time for her on this tough course.

Eric and I did a little over five after the awards. His endurance is far above mine at this time and my legs were acheing by the time we finished at the top of THE HILL.

Free samples at Costco helped refuel after the long morning of running.

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
22.85	6.20	0.00	0.00	1.90	30.95

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