alabama master

Week starting Sep 27, 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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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
18.50	0.00	5.00	0.00	1.00	24.50

2140 Flame Miles: 10.00	2140 White Miles: 5.00	2140 Blue Miles: 9.50

Sun, Sep 27, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
9.00	0.00	0.00	0.00	1.00	10.00

@ Desoto: Morning run before checkout from the cabin. 5 on trails then 5 on the roads. Part of it was on the RAA route going down the mtn from Mentone to Ft Payne. The hill milage was all steep switchback downhill. Pace variation from 17/mile to 5:15/mile. After checkout we went to see Desoto Falls and had a great gourmet picnic lunch. We will definatly go back with the kids.

2140 Flame Miles: 10.00

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Mon, Sep 28, 2009

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

Sore glutes from pounding the downhills yesterday. Rest day.

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Tue, Sep 29, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	0.00	2.00	0.00	0.00	5.00

10pm flat neighborhood progression run. Cool temps, low humidity, dare I say fall is here.

Stepped down from 8 to 6:42. Felt good. 35:51/ 7:10

2140 White Miles: 5.00

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Wed, Sep 30, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.50	0.00	0.00	0.00	0.00	2.50

AM: 8.6 on bike certifying the Jingle Bell 5K in Huntsville

PM: 2.5 at Wilson Morgan Park

2140 Blue Miles: 2.50

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Sat, Oct 03, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.00	0.00	3.00	0.00	0.00	7.00

Night progression run thru neighborhood and oak lea. 7:48 down to 6:42. 49:46/7:07

2140 Blue Miles: 7.00

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
18.50	0.00	5.00	0.00	1.00	24.50

2140 Flame Miles: 10.00	2140 White Miles: 5.00	2140 Blue Miles: 9.50

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