alabama master

Week starting Aug 31, 2008

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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
23.20	1.00	2.00	0.00	0.00	26.20

Mon, Sep 01, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.18	0.00	0.00	0.00	0.00	3.18

Easy run thru neighborhood right after work. 23:48/7:30 pace. Will slowly start to build milage toward start of marathon training.

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Tue, Sep 02, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.49	0.00	0.00	0.00	0.00	3.49

Night run thru oak lea, 27:18, 7:50 pace. Had a bouncy stomach from dinner but that helped me keep the pace reasonable.

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Wed, Sep 03, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.14	0.00	0.00	0.00	0.00	4.14

Night run thru neighborhood and oak lea. 30:53, avg 7:30. Progressed from 8 to 7:30 to 7:05 to 7:08 then 8 min pace for last .14. Felt good.

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Thu, Sep 04, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.27	0.00	0.00	0.00	0.00	2.27

My only off day from work this week and I still couldn't manage to get my run in during daylight hours. Ran at 10:15 and only did so to to fill in some milage on my log. I kept it at 8 min pace, so essentially it was a rest day.

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Fri, Sep 05, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.12	1.00	1.00	0.00	0.00	6.12

Kelly and the girls went down to Mobile after school today for the weekend and new nephew Peters' Baptism. I've got to work. After work I ran from home to Wilson Morgan and back with the middle two miles at 6:46 and 6:18, 7:16 pace overall. Feels good getting back into the swing of things.

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Sat, Sep 06, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.00	0.00	1.00	0.00	0.00	7.00

Ran after work w/Eric thru neighborhood, Montevallo hills and oak lea area.We kept the pace easy (8-8:30) for the first 5 miles then did a 1 mile p/u @ 6:30 then eased it back to 8 for a 1 mile cool down. It is still warm and very humid, but we are getting a lot of cloud cover from the outer bands of the hurricanes and tropical storms that keep rolling thru the gulf.

Hey a marathon distance in six days, not bad for a re-entry back into regular training.

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
23.20	1.00	2.00	0.00	0.00	26.20

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