| 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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 33.00 | 3.00 | 12.00 | 0.00 | 3.00 | 51.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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Good afternoon run while the girls were doing their homework. Weather was ideal. Two warm up miles (7:34,7:00) then four at an even paced 6:45 thru the hills and flats of oak lea. MP is starting to feel easy to maintain (good sign). 41:29/6:55
Runner spotted: Kathy Nevels | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 2.00 | 0.00 | 3.00 | 12.00 |
| Great morning run in neighborhood and oak lea. 58 deg/sunny. 5 mile warm up then did 4 hill repeats on montclair/montevallo roads. I had another theft of my water bottle, but this time the perp was caught. As I came down the hill after my first circuit I was met by a large shaggy dog. He didn't bark and looked more like he wanted to play. He followed me over to where I stashed my bottle. I refueled and stashed my bottle back then took off for the 2nd curcuit. As I was running up the hill I thought to myself, that dog is probably going to take my bottle. Sure enough when I got back down, the dog was laying by his driveway with my bottle at his feet. He let me pick it up with out challenging me for it. I then stashed it up in a tree and continued my workout. There is 1/2 mile flat section of road at the top of the hills and I concetrated on getting back to MP before the decent. | | Add Comment |
| | 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 |
| Ran after work at Delano,(site of the 3rd Annual Delano 12 Hour www.delano12.com, open for entries now). 37:00/7:24 | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Afternoon tempo run to dunbarton and back 58 deg, overcast with a light mist. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| Morning run w/John Nevels on the refuge truck trail . We ran from Mussel Camp east to Charest road and back then added on the out and back to the Tenn. river. John is tapering for the Pinhoti 100 miler (Nov. 15) so this was a short day for him. We ran at +/- 7:30 pace then picked it up over the last 4 miles. A good progression run for me in my prep for Rocket City in Dec.I went thru 2 bottles of gatorade and ate 2 GU's, John did the whole run with nothing but water for aid. Thankfully he had 3 calls of nature that allowed me to slow to a walk or ultra pace until he caught back up. Good run, good company, good day. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 33.00 | 3.00 | 12.00 | 0.00 | 3.00 | 51.00 |
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