| Location: Decatur,AL,USA Gender: Male Goal Type: Age Division Winner Running Accomplishments: *1 mile 4:55.86 (2008)
*2 mile 11:10
- 5K: 17:35
- 4 mile: 23:20
- 5 mile: 31:10
- 10K: 37:04
- 15K: 58.01
- 10 mile: 1:02:38
- 1/2 marathon: 1:25:14
- Marathon: 2:57:46 (Boston 2007)
- 50K: 4:45
- MT Mist: 5:43:13
- Mtn Masochist 50+miles 9:56 (2006)
Short-Term Running Goals: Set Alabama 1 mile record for 42 yr old male. Time to beat, 4:57 GOAL ACHIEVED! 4:55.8
Sub 3hrs at Rocket City Marathon, Dec. 2008 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: | 1231.66 |
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Totals | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 56.65 | 12.41 | 23.70 | 2.00 | 1.50 | 96.26 |
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Thu, May 01, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 5.00 |
Evening run through neighborhood and oak lea. 35:24/7:05 pace, 1 mile pick up at MP. |
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Sat, May 03, 2008 | | Race: |
Senior Cup (3.11 Miles) 00:18:05, Place overall: 3, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 3.10 | 0.00 | 0.00 | 0.00 | 11.10 |
Another 5k another low 18 time. Can't seem to get through that 3rd mile fast enough. I was able to warm up from home to the race, but hamstring was still bothering me a little as I raced.
Kelly goes sub 30!! in a big way. 29:01 a huge PR for her. Her 1st 10K is less than 2 weeks away. I thinks she'll go sub 60 |
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Tue, May 06, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 | Night run in neighborhood and oak lea. 44:02/7:20 pace, negative split. 8:21, 7:37, 7:31, 7:15, 6:36, 6:42. Very little remnant of hamstring pain. Night running has a psychological boost for me. I run w/o my glasses and the darkness hides the hills, so I just power on through. |
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Thu, May 08, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 | Late morning run at Pt Mallard. 4 mile warm up for a 1 mile time trial. Garmin had me at 4:56:37 while the markings on the road had me at 5:01. I perfer the former, although the accuracy of each is relative.On thedrive home I started experiencing waves of nausea and thought that I was going to have to pull over and puke. I made it home got a snack and passed out on the couch. Felt a lot better when I woke up.The workout was a good indication that my training is going well, the aftermath shows that I'm not getting in all the milage and speed work I need. |
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Sat, May 10, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
Mileage was accrued as I was running around the infield of the track while coaching the kids at their last track meet. I had one boy (8yrs old) run a 6:51 1600 meters. All the other kids performed well too.
Kelly ran the Steeple Chase 8K finishing in 47:31, she should have no problem going sub 60 at the Jesse Owens 10K next Saturday |
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Mon, May 12, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.27 | 0.00 | 9.00 | 0.00 | 0.00 | 14.27 |
11am- 10 mile tempo run, 1st mile easy warm up, remainder at MP. 1:08:11, 6:49 pace. This was one of those runs that had no fore plannining. I just went out and ran how I felt. I made it a point not to look at the garmin during the run. I like to judge my fitness level on a 10 mile run. If I can do it 1:10:00 I know I'm in a pretty good zone.
8:30pm- 4.27 with Eric in his neighborhood at an easy 8:30 conversational pace. Great start to the week.
Jesse Owens 10K this Saturday |
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Fri, May 16, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 | Morning run thru neighborhood and oak lea at modeate/easy pace. 44:56/7:03 pace. |
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Sat, May 17, 2008 | | Race: |
Jesse Owens 10K (6.2 Miles) 00:37:37, Place overall: 5, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 6.20 | 0.00 | 0.00 | 0.00 | 11.70 | Jesse Owens 10k, ran well and even had a kick at the end due to the 6th place finisher closing on me in last .2. Did however have a small bout of the heaves in the finish chute, luckily nothing came out. After I finished I ran out to pace Kelly in the last mile. She ran great and finished in 59:21. Her first 10K and sub 60, AWESOME. All the girls ran well in their races as well. |
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Sun, May 18, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.50 | 10.00 | AM 6 miles on Cotton Row course at mile 3 Mountainwood Hill area. Done in 2 mile intervals while working the aid station for training runners. Ran the hill 3x. Last 4 were later in afteroon from Eric's house back home after watching The Adidas track meet on ESPN. |
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Wed, May 21, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.50 | 1.00 | 1.00 | 7.50 | Fartlek and hills in oak lea and montevallo rd area. 3rd mile at 5:42. 51:62/6:52 avg pace. Last .5 were plyo and strides. |
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Thu, May 22, 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 |
Upset stomach and very tired after lunch. no run today.
Cotton Row 10K and 5K this weekend. A hard double, but I need the Grand Prix points. Hopefully whatever is bothering me subsides by then. |
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Sun, May 25, 2008 | | Race: |
Cotton Row 10K (6.2 Miles) 00:40:52, Place overall: 71, Place in age division: 9 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 6.20 | 0.00 | 0.00 | 7.20 | This was actullaly raced on Monday as part of a 10K/5K doulble. Had to rush my warmup and still not fully recovered from last weeks illness, but still happy with results. Earned some good Grad Prix points. |
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Mon, May 26, 2008 | | Race: |
Cotton Row 5K (3.11 Miles) 00:19:01, Place overall: 13, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.75 | 3.11 | 0.00 | 0.00 | 0.00 | 3.86 |
Second part of the days double. Not a great time for me, but alright coming off a 10K 80 mins before. Got more Grand Prix points.
Kelly PR'd once again. 28:50 for her 5K !! My pacing her at the end is getting shorter every time. |
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Tue, May 27, 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 | Woke up with slight chest congestion. It rained all day, no run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, May 29, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 | |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sat, May 31, 2008 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
Down in Mobile for a beach visit. Ran at 8am, 75 and humid, easy 7:20 pace.
This month left a lot to be disired for milage and speed training. Now that it's starting to get uncomfortably hot to run unless its pre-dawn, it'll take an extra effort to keep up my training.
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Totals | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 56.65 | 12.41 | 23.70 | 2.00 | 1.50 | 96.26 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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