| Location: Paducah,Ky,USA Member Since: Jul 29, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 6 Boston Marathons ( 3:21), 3 St. George Marthon(3:12), 1 Huntsville Al. (3:29)
5K - PR 18:34
10K PR- 40:04
Half Marathon- 1:28:54
Short-Term Running Goals:
Personal: Married with 2 kids one grown living and working in Atlanta, one in college |
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| | Afternoon workout and 5 mile run after work 7:55 avg pace
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| | Morning workout and 6 mile run. I started off slow and picked it up the last couple miles to finish with a 7:55 avg pace overall.
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| | Slow and steady 6 mile morning run
Another 3 mile across Kentucky Dam after supper. We are having some nice weather for the first part of July.
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| | 15 mile road ride 16.3 mph avg.
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| Race: |
Freedom Fest 5k Murray Kentucky (3.1 Miles) 00:18:27, Place overall: 8, Place in age division: 1 | | I ran this race a couple years ago and made a wrong turn and ended up off course. This year I tried to keep the leaders in sight so I didn't make the same mistake twice. I was pretty happy with my time the splits were all within a couple seconds of each other with the last mile a little faster. After the first half mile I found myself in 8th place and that's were I ended up. All the guys in front of me were high school cross country runners except one. I really thought they'd start to fade after the first mile but they were rock soild and kept an even steady pace the whole race. Another good thing about this race is it starts at 7:00. They get the awards out quickly and I was back home before 9:00 so it doesn't take up half a day.
15 mile road ride in the aftenoon to get the legs stretched .
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| | 6 mile easy pace run before church
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| | Morning workout and track work
2 mile warm-up
4 x 800m (400m rest intervals)
2 x 400m (400m rest intervals)
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| | Morning workout
6.25 mile afternoon run 7:47 avg pace
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| | 7.25 mile morning run not as hot and less humid today 8:02 easy pace miles
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| | No miles today just a good core workout in the morning at the gym. I spent the rest of the day mowing the yard and getting the camper cleaned up and waxed ready for camping..
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| | 6.5 mile morning run 8:05 avg pace
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| | Easy 3.5 mile run in the heat of the afternoon, not a wise thing I know but you get it when you can. I also ride my bike to and from work (25 miles).
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| | Another hot afternoon run 7:50 avg pace
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| | No time for a workout or run but I was due a rest day. I just hate to start the first part of the week with a goose egg but my body will appreciate it. Life is GOOD!!
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| | Another busy day at the Dunn's house but I did manage to get a good run in. 6.25 mile @7:57 avg pace and I enjoyed the crap out of it.
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| | Morning workout and run 7:50 avg pace
Commuted back and forth to work on my bike 25 miles
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| | Noon time workout and run 7:43 avg pace
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| | Another 70's degree run in what should be a "Hot and Humid" afternoon. 7:43 avg pace
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| | Grabbed 4 miles before heading to St. Louis to watch the Cardinals.
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| | 6 hard miles about noon, too much beer, popcorn and peanuts at the ballgame plus too little sleep last night. A guy has to let go and cut loose every now and then but honestly I didn't over do it to the point I feel bad today so thats a good thing.. 7:59 avg pace
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| | Morning workout then a trip to the track
3x-200M (200m RI)
3x-400m (400m RI)
3x-800m (400 RI)
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| | Morning workout and run 7:53 avg pace
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| | 6 mile afternoon run 7:47 avg pace
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| | Morning workout after work
Rest day from Cardio
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| | 6.5 mile cool (58 degrees) morning run after work. 7:45 avg pace
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| | 5 mile easy run
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| | 6 mile morning run 7:23 avg pace
Afternoon trip to the gym
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| | 6 mile afternoon run after work 7:43 avg pace
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| | Afternoon workout after work
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| | 6 mile run after work 7:40 avg pace
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| | Easy 4 mile run after work
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