alabama master

Week starting Sep 13, 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:

Click to donate

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
17.00	0.00	2.00	0.00	2.30	21.30

2140 Flame Miles: 5.00	2140 White Miles: 16.30

Sun, Sep 13, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.00	0.00	0.00	0.00	0.00	5.00

Easy 5 with thru neighborhood and oak lea before the Packer game. 45:00/9:00

2140 Flame Miles: 5.00

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Wed, Sep 16, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.00	0.00	0.00	0.00	2.30	8.30

I couldn't figure out what I wanted to do on this run til I got 5 miles into it. I changed plans at least 4 times when I got to different intersections. I ended up doing 5 hill repeats on Jessie Dr. seeing as that area has been neglected recently and my goal race in Nov. is all about hills.

Temp wasn't too bad but the humidity was oppressive and I was soaked by the time I got home. 1:05:40/7:55

2140 White Miles: 8.30

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Fri, Sep 18, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.00	0.00	2.00	0.00	0.00	8.00

Home to Dunbarton and back. 1 mile warm up then progressed the pace down to marathon for miles 5 and 6. Two mile cool down. Another humid evening and I did not feel my best. 58:08/ 7:16

2140 White Miles: 8.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
17.00	0.00	2.00	0.00	2.30	21.30

2140 Flame Miles: 5.00	2140 White Miles: 16.30

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