alabama master

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

Noon-time run from Church on bike trail into Pt Mallard then back through SE part of town. I jumped right into MP pace for the first 6 miles. I had to make a nature stop at 6 and an aid stop at 7 then  finished with progression, 7:45 down to 7:00 for the last 4. 1:19:00/7:10

I picked up a slight head cold last Saturday, took Sun,Mon off, still don't feel my best but knew I had to run.

1/2 marathon coming up on Saturday. Word has it that the concurrent 5K will have The NesQuik Bunny participating. Now who would be foolish enough to run a 5K dressed as a rabbit?

Night run thru neighborhood and oak lea. Kept it pretty much even pace. Head cold now moved to a slight chest cold, but nothing to slow me down. 1:09:23/7:32

neighborhood run at 7:30 pace

This was the year I was going to run a smart half marathon, and I nearly did. My plan was to run between 1:20 and 1:25 (+/- 6:25 pace).A quarter mile into the race I found myself behind Candace Jacobs, the 2nd place female running in the top 20 overall. The pace (6:05-6:10) was a little faster than planned but it felt good so I just kept cruising along. Last year my plan was to run @ at 6 min pace and see how long I could hold it, I made it 8 miles then slugged it in. So this year when I went thru 10 miles in 62 min I was feeling pretty good. I had passed Marty Clarke and two other guys  and was still staying on the heels of  Candace.

 At 10.5 my stomach decided to revolt against me and give me the heaves. The only thing I could figure out was that the gatorade at the aid staions had been tasting a little too strong and I had too much sugar on my stomach. So between 10.5 and 12 my pace dropped considerably and at one point slowed me to a walk. Thankfully the nausea passed and I was able to get my pace back down to 6:30 over the last 1.1 miles.  

So, overall a good run, a little on the high side of my goal, but none the less the goal was met.

Ran the 5K course as a warm up- 23:14, and ran a little over 4 - 33:14 with George Dewitt after the Half.

Kelly ran the 5K in 26:58 palcing her 3rd in a 10 year age group. We both came home with coffe mug awards. A great day of running and family time.

Night run thru neighborhood, oak lea and dunbarton. Kept it pretty easy. My cold has moved back up into my head and body aches have started as well. Probably should have taken the day off from running. 1:13:15/7:20

Too achey, sneezy, drippy, snotty to run, its official, I have a dwarf cold. 

Speed workout aborted after on rep due no legs. Tried to do 4 X 2 mile at sub 6 pace and was able to do only one at 11:45. I was hoping my cold was getting better, but I think I would have been better suited to staying in bed today. Easy miles were a must because I had to run back to church from Pt Mallard.

Night Tempo run thru neighborhood and oak lea. Legs felt really quick after long lay off. My cold is nearly gone. 45:00/6:26

This was planned as an easy 13 miler.I was cruising at 7:15 pace for the first 5 miles then my GI tract revolted against me and forced me to seek shelter at the bathroom at oak park middle (luckily it was close). After taking care of business I couldn't get my rhythm back and had lost  my body heat and got cold. I cut the run short and headed home. 1:16/7:39

10pm cold run thru neighborhood. 24:39/7:35

Afternoon run to wilson morgan park for 3 loops then home.  1:13:00/7:07

Dam Bridge 10K tomorrow, would like to be around 37:00

We woke up to temps in the teens to low 20's in North Alabama today, but were still able to rouse the kids and head over to Florance for the 4th annual Dam Bridge run. The race gets it name from its course that goes out over the Wilson locks and dam and returns across a nearly mile long bridge over the Tennesee River. Despite the cold, 180 intrepid runners competed in the race. I was happy with my effort, sub 37 would have been nice, but my pace dropped a little during miles 5 and 6. Splits: 5:48, 5:50, 5:57, 5:41, 6:04, 6:09, 1:36. Miles 5 and 6 were all rolling hills and some sharp turns as well which got me out of my rhythm. Still I  took top  Masters honors and put in some nice speed work for next months marathon. After I finished I did a quick shoe change and put on my breath thermo pants and ran out to meet Kelly. I didn't have to go far as she was on a PR pace, 55:48, which placed her 1st in her age group. I then got in some easy miles re-running the course with Shane. We timed it just right, getting back in time for the awards ceremony. We checked out the resort and made plans to come back in the summertime. There are a lot of good trails (paved and dirt) across the river from the resort on TVA land.

PM - 5.54 miles thru neighborhood and oak lea before dinner to work out the lactic acid. 41:40/ 7:31

A great day with family with a lot of good running.

Easy run with Kelly on Aldridge Creek Greenway in Huntsville. Picked up a new pair of racing shoes, Asics Ohana, that my orthotics fit in better than the DS trainers. Turky Trot 5K tomorrow. 23:57/ 9:15

Masters win at the Turkey Trot. I felt pretty comfortable during the race and just tried to maintatin 5:40 pace. Kelly ran another PR, 26:36, and finished 4th in her age group. After we got home I changed into some fresh running clothes and ran to Thanksgiving dinner in Hartselle. The route was pretty and hilly staying on the rural roads, but not as long as I planned, 11.25, I was hoping for 14-15. I was getting low on fluids by the time I got there, and after I realized it was not going to be as long I thought I picked up the pace. (Hartselle run: 1:25:56/7:38)