| 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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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 80.57 | 4.00 | 10.00 | 0.00 | 0.00 | 94.57 |
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| Asics 2150 Trail Miles: 84.57 | Asics Ohana Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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8 min pace run on the soft surface of Wilson Morgan trail to test my knee. NO PAIN! but will ease back into it over the next two weeks. Lily rode her bike alongside of me as I ran. I've done a lot of biking over the last month so my fitness level didn't completely tank. |
| Asics 2150 Trail Miles: 1.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Two turns around Wilson Morgan on a nice warm afternoon, still no pain. Slow increase this week. |
| Asics 2150 Trail Miles: 3.00 |
| | Comments(3) |
| | 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 |
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Afternoon run at Wilson Morgan, ahh spring.
29:33/ 7:23 |
| Asics 2150 Trail Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.10 | 0.00 | 1.00 | 0.00 | 0.00 | 3.10 |
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3 loops and a bit at Delano. Last mile in 6:50. Feeling good.
21:53/ 7:04 |
| Asics 2150 Trail Miles: 3.10 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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After the rain @ Delano, trail is draining very well. Sunny and breezy now so it should all dry up by Sat. race day.
37:28/ 7:18 |
| Asics 2150 Trail Miles: 5.13 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran 5 miles with fellow blogger John Nevels during his 24 hour run that coincided with the Delano 12 hour. I ran with John at 3am at wich time he was in great spirits and had already racked up 51 miles. He started at 6pm Friday. By the start of The Delano 12 (6am) he had 62 miles behind him and now had 80 other runners out on the course running their miles to keep him company. John finished his 100 miles in 19hrs 43 min, a huge PR, and decided to call it a day. He raised a a lot of money Tay-Sachs Disease research.
Despite the weather extremes everyone seemed to have a great race with both male on female winners getting over 70 miles and two of the 50 mile finishers setting state age group records. All results soon on www.delano12.com
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| Asics 2150 Trail Miles: 7.00 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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with track kids and later coaching with NOBO group in Priceville.
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| Asics 2150 Trail Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| @ Pt Mallard Trails in AM. Drills and sprints with kids at track practice. |
| Asics 2150 Trail Miles: 5.40 |
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| | 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 |
| Easy run w/NOBO group then 2 miles faster own own. Worked out with kids at track practice. |
| Asics 2150 Trail Miles: 5.00 |
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| | 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 |
| @ track w/kids |
| Asics 2150 Trail Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.58 | 0.00 | 0.00 | 0.00 | 0.00 | 1.58 |
| With NOBO group. |
| Asics 2150 Trail Miles: 1.58 |
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| | Race: |
Rocket Run 10 miler (10 Miles) 01:07:34, Place overall: 18, Place in age division: 4 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 3.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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Pretty much as I expected for this 10 miler. My training leaves a lot to be desired, and I went into this knowing I couldn't run fast for 10 miles. My 5 mile split was 32 and I was already starting to fade, but I managed to hold on and not completely tank it. I did walk thru the last two aid stations.
Splits: 6:15, 6:23, 6:18, 6:28, 6:34, 6:43, 6:56, 7:02, 7:36, 7:13.
Kelly ran well, 1:29, placing 4th in her age group.
Biked 13 miles doing a 10K course certification in Madison right after the race. By Sat. afternoon I was beat. |
| Asics Ohana Miles: 10.00 | Asics 2150 Trail Miles: 2.00 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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Monte hills and oak lea run. Felt strong on the hills, weather was perfect.
49:49/ 7:07
Drills and sprints with kids at track practice. |
| Asics 2150 Trail Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Easy runs with the NOBO training group and afterward coaches run, another beautiful weather day.
Drills and sprints with kids at track, ran 100 yd dash in 14.40 on grass and in trail shoes. |
| Asics 2150 Trail Miles: 3.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| easy run with the kids @ track practice... then the rain came. |
| Asics 2150 Trail Miles: 0.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.22 | 0.00 | 1.00 | 0.00 | 0.00 | 4.22 |
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Short run thru neighborhood and oak lea.
29:52/ 7:05 |
| Asics 2150 Trail Miles: 4.22 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.14 | 0.00 | 0.00 | 0.00 | 0.00 | 13.14 |
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Crack o' dawn run, hey I was already up, Eric!, just kidding. Ran over to wilson morgan for two loops then back home to shed some layers, then out for 6 more, beautiful morning.
1:43:56/ 7:55 |
| Asics 2150 Trail Miles: 13.14 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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7 miles at Pt Mallard, miles 4-6 with 4 X 1/4 mile tempo pick ups at 5:45 pace.
track practice w/kids and easy run with NOBO training group. |
| Asics 2150 Trail Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy run around AHS track before the JV track meet. |
| Asics 2150 Trail Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 3 on Monte Sano Mtn on Old Bankhead to the Mist trail after a Fleet Feet visit for new shoes.
Track practice w/kids
1.5 with the NOBO runners
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| Asics 2150 Trail Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 80.57 | 4.00 | 10.00 | 0.00 | 0.00 | 94.57 |
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| Asics 2150 Trail Miles: 84.57 | Asics Ohana Miles: 10.00 |
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