alabama master

Week starting Aug 16, 2009

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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
12.341.002.000.000.0015.34
2140 White Miles: 10.002140 Flame Miles: 5.34
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

200 meters of swimming at the Fleet Feet racing team party. I have some stiffness in my left shin. Felt better after the swim.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Easy run thru neighborhood and oak lea after work. Shin still a little stiff but loosened up by end of run. Even 7:24 pace.  As I sit here two hours later I can feel a slight swelling in the lower connective tissue. RICE time.

2140 White Miles: 5.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

1.5 real easy with brother, then 3.5 at 7:30 pace, although I speed up to 9mph shortly as I ran by the Decatur PD's Speed Wagon that was parked on Tammy St this am. Shin swelling and pain is all gone after a two day rest.

2140 White Miles: 5.00
Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.341.002.000.000.005.34

Tempo run in neighborhood and oak lea. Mile 4 in 6:18. Temps have cooled off and humidity down to comfort level. MP pace miles felt easy. 36:56/6:55 overall.

2140 Flame Miles: 5.34
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.341.002.000.000.0015.34
2140 White Miles: 10.002140 Flame Miles: 5.34
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