alabama master

Rudolph Run 5K

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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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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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.903.100.000.000.0014.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

A 12 hour work day the day after a marathon is not condusive to muscle recovery... so afterwards I got out for and easy 3 thru the neighborhood. Legs were predictably sore. I was in the mid 50's at 8:30pm, perfect for a plod around the house. I felt much better when I was done than I did before. 24:02/8:01

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Night run thru neighborhood and oak lea. Still pretty damp out from all the rain over the last two days, but the temps have been tolerable. 49 degrees when I went out and the rain had stopped. 35:04/7:01

I had very little soreness Monday but had a busy off day, plus Lily recuperating from a stomache bug tha kept her out of school, so no run. The only soreness I have now is a small touch of shin splints on right leg. I was dealing with minor plantar fac. in my left foot only since the half marathon and came to the conclusion it was caused by racing in my DS Trainers that my orthotics didn't fit into. I also ran a 10K in them and knew I had to have something new for the marathon. Asics Gel Ohana Racers did the trick, they are even lighter than the DS's and my orthotics fit in them perfectly, but alas the shoe has been discontinued. Hopefully it's replacement will work well for me. 5K race this weekend.

Comments(3)
Race: Rudolph Run 5K (3.1 Miles) 00:17:44, Place overall: 6, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.903.100.000.000.006.00

We haven't seen the sun in North Alabama for the last 12 days and it's been raining almost all of those days as well. Thankfully the rain took a break this moring and the family went over to Huntsville to run a 5K and 1 mile fun run.

This was my last chance to PR in a 5K this year, and with it being one week after a sub 3 marathon I probably had my sights sets too high. I have recovered remarkably well with still just a touch of right leg shin splints. I went in in 5:30 and felt pretty good, the first mile was mostly downhill. I went through 2 miles at 11:10 still feeling good. I was running by myself and was the only master up front, so I had no one to chase for the top masters place. The race starts and finishes in the same place so we had to ascend pretty much the last 3/4 mile and that took its toll on my tireing legs. My 3 mile split was 16:59 (fading) and the last .1 mile was uphill. Knowing I couldn't run that in 34 seconds, I just put my head down and pushed on through and finished with a 17:44. 6th overall, 1st Master.

Kelly ran well, 26:38, just a little off her PR. We all ran in the 1 mile fun run with Avy going out like lightning while carrying a teddy bear and wearing antlers, she faded at the half and Lily and Camille caught up to her. Lily also handed her antlers off to me and Camille made it through half the race with a blinking red nose over her nose. I made her take it off when her breathing turned into wheezing. I looked like a pack mule by the time I finished. This was a fun event and they raised a lot of money for Blount Hospitality House, the local Ronald McDondald House.

Now begins the training for Mountain Mist, see you on the trails.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.903.100.000.000.0014.00
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