alabama master

Week starting Oct 26, 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:

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
30.91	0.00	7.00	5.00	0.00	42.91

Sun, Oct 26, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.25	0.00	0.00	0.00	0.00	4.25

Easy run thru neighborhood to clear lactic legs from yesterdays run. 30:00/7:03

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Tue, Oct 28, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	0.00	3.00	0.00	0.00	6.00

A cold weather run. Ran at 10pm, 41 deg, clear and calm. Ran easy for first 3 to get warmed up, then ran 3 at MP. MP felt really easy and I contemplated on going longer but knew I needed the sleep. 41:46/6:58

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Wed, Oct 29, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
11.66	0.00	0.00	5.00	0.00	16.66

Ran 5+ w/Kelly at Delano then headed over to the high school track and did mile repeats. 5 X 1 @ 5:45-6:00 with 2 min/200 meter walk in between. Then ran back home. The run home was a little bit painfull and very slow. I wasn't rehydrating during the extended work out and it really hit me on the run home.

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Thu, Oct 30, 2008

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

7 miles in bike

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Sat, Nov 01, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.00	0.00	4.00	0.00	0.00	16.00

Night run thru the 4 neighborhoods. Avg 8 min pace for the first 7 miles, then dropped down to 7:15 pace for 3 miles, 11-14 were @ MP, and finished up the last 2 back at 7:15 pace. The temp was in the upper 50's with very little wind, but I would get warmer when I was is an area with a lot of brick homes, and colder when I ran along a road that was undeveloped... Radiation in practice. 1:59:32/7:28

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
30.91	0.00	7.00	5.00	0.00	42.91

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