| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 482.28 | 99.75 | 75.24 | 18.73 | 12.95 | 688.95 |
|
2140 Blue Miles: 18.30 | Asics Trail 2140 Miles: 31.06 | Asics 2150 Trail Miles: 121.22 | Asics Ohana Miles: 12.00 | Asics 2150 Road Miles: 245.76 | Nike LunaRacer Miles: 76.92 | Nike Structure Triax 13 Miles: 115.78 | Nike Streak XC Miles: 27.70 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
9 laps @ Delano Park @ 5:30 pm. Left IT band began to twinge @ 5 miles and I probably should have stopped, but I didn't and payed the price by having to limp around the rest of the night.
1:11:09/ 7:54 |
| |
| 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 |
| On treadmill @ hotel in Mobile |
|
| 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 |
| treadmill, also did a little spinning. |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Morning run in the wind and rain but a least is was warm. Still have some pain in left knee. |
|
| 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 |
| 8 miles on bike certifying a 5K in Pulaski, TN. The race is called the Rowdy Run and if you have ever been to Pulaski you know that it has some killer hills, and they are all in this course. |
| 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 |
| 6.5 on bike certifying the Big 5K that will be run at Bridge Street in Huntsville on April 24th. A flat and fast course that finishes in the open air mall. |
| 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 |
| Easy run thru neighborhhod and oaklea to test left knee IT band. No pian during run and just a slight stiffness later in the day. 29:38/ 7:25 |
|
| 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 |
|
10.3 on bike certfying a 5K in Priceville. Another flat and fast course on newly paved roads. Race is called PCRA 5K and will be the graduation race for a No Boundries couch to 5K progam starting in March. Race date May 22. |
| Race: |
Mountain Mist 50k Trail Run (31.06 Miles) 05:41:23, Place overall: 50 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 28.00 | 0.00 | 0.00 | 0.00 | 3.06 | 31.06 |
| A good run, even with IT band problems slowing me to a fast walk from miles 25-31. I still managed to post my 2nd fastest time in my four runnings of this tough 50K. |
Asics Trail 2140 Miles: 31.06 |
| |
| 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 |
|
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 |
|
| 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 |
| |
| 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 |
|
Afternoon run at Wilson Morgan, ahh spring.
29:33/ 7:23 |
Asics 2150 Trail Miles: 4.00 |
|
| 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 |
|
3 loops and a bit at Delano. Last mile in 6:50. Feeling good.
21:53/ 7:04 |
Asics 2150 Trail Miles: 3.10 |
| |
| 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 |
|
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 |
| |
| 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 |
|
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
|
Asics 2150 Trail Miles: 7.00 |
| |
| 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 |
|
with track kids and later coaching with NOBO group in Priceville.
|
Asics 2150 Trail Miles: 3.00 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
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 |
| |
| 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 |
|
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 |
|
| 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 |
|
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 |
|
| 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 |
|
| 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 |
|
Short run thru neighborhood and oak lea.
29:52/ 7:05 |
Asics 2150 Trail Miles: 4.22 |
|
| 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 |
|
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 |
|
| 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 |
|
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 |
|
| 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 |
|
| 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
|
Asics 2150 Trail Miles: 4.50 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Noon time run in beautiful warm spring weather. Did my Dunbarton 8 course and kept a nice steady pace, carried gatorade, did sweat a bit, felt good. Took a short afternoon nap to rejuvinate myself for track practice.
58:04 / 7:16
Drills and sprints with kids at track practice |
Asics 2150 Road Miles: 8.00 |
|
| 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 |
| 1 w/NOBO group and then 3 w/Ron on the PCRA 5K course. |
Asics 2150 Trail Miles: 4.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.25 | 0.00 | 0.00 | 3.05 | 0.00 | 9.30 |
|
Speed day. Warm up through neighborhood then 24 X 220 @ 40 sec, w/ 40 sec recovery. Felt good throughout, never got overly fatigued. Cool down run. |
Asics 2150 Road Miles: 9.30 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.07 | 2.00 | 0.00 | 0.00 | 0.00 | 6.07 |
|
1.5 with the NOBO Priceville group.
Short Tempo run on the flats of my neighborhood. 7:10, 5:55, 6:05, 7:30, 4:21(.57)
31:02/ 6:47 |
Asics 2150 Trail Miles: 1.50 | Asics 2150 Road Miles: 4.57 |
|
| 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 |
|
track w/kids
2 w/NOBO group |
Asics 2150 Trail Miles: 2.00 |
|
| 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 |
| track w/kids |
| 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 |
|
A great day at the 3M RIVER CITY RUN 10K, 5K, FUN RUN. A lot of runners had some great times (some maybe too great due to missing a turn). After that wrapped up I was off to officiate at The Austin HS Invite Track Meet. |
| Race: |
Art in Motion 5K (3.1 Miles) 00:18:08, Place overall: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.50 | 3.10 | 0.00 | 0.00 | 0.00 | 6.60 |
|
Small race in small town, only had to worry about Patrick Fagerman, but he had run the 3M River City Run 10K on Saturday so he wasn't fresh. I lead start to finish feeling pretty good the whole way; splits: 5:38, 6:08, 5:44, :38. Not really sure why my 2nd mile lacked. This was my first race in my NIKE LUNARACERS, very comfortable fit and ride and sooo light.
Kelly got 1st in her age group and the girls all medaled in the fun run. Great day for TEAM ELMORE. |
Asics 2150 Road Miles: 3.50 | Nike LunaRacer Miles: 3.10 |
| |
| 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 |
| track w/kids |
| 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 |
| Track w/kids |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.30 | 0.00 | 0.00 | 1.75 | 0.00 | 9.05 |
|
Track w/kids
Short speed workout befor NOBO group. 7 X .25 @ 71-74 with 80 sec. recovery. I had planned on running them in 80 sec with equal recovery time but the faster pace was doable so I stayed with it. I had also planned on doing 12 repeats but ran out of time, plus my UD handheld water bottle was stolen while I was running down the road during one of my repeats. That is the second water bottle I've had stolen. Did my cool down run with NOBO group, then ran with Ron on the PCRA 5K course and put him through a neg split run, 8:36, 8:08, 7:22, :56 (7:04 pace), Ron stayed strong and finished fast.
I'll be racing a 5K this Saturday and Sunday, Sat. is on the same course as last Sundays run, going for Overall win #2, I'll just have to see who shows up.
| |
| 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 |
| Track w/kids |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.35 | 0.00 | 3.00 | 0.00 | 0.00 | 5.35 |
| Short tempo run. Racing 5K on Saturday and Sunday. |
Asics 2150 Road Miles: 5.35 |
|
| Race: |
Foot Pursuit 5K (3.1 Miles) 00:17:52, Place overall: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 3.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Better time on same course as last Sundays win. Had two young ones as company for the first 1/2 mile but dropped them soon after. Had a better 2nd mile than last week and was able to maintain during last mile. |
Asics 2150 Road Miles: 1.00 | Nike LunaRacer Miles: 3.10 |
| |
| Race: |
Spring Zing 5K (3.1 Miles) 00:17:47, Place overall: 2, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Another day, another 5K. I love Sunday afternoon races. They just seem more laid back with no rushing and stress of the morning. I was hopeing to continue my win streak at the 5K distance, but younger and faster Eric Charette decide to jump into the race and cruised to the O/A win in 17:23. He gapped me @ the mile and I wasn't able to make it up. I still came away with the Masters win and got some great food gift certificates as swag. My time improved from yesterday as well. The course was not certified, but those with GPS had it at 3.1 +/-.
My Nike LunaRacers once again gave me a smooth and nicely cushioned ride. After the race the family went on a shopping spree @ Fleet Feet Huntsville where I picked up a pair of Nike Structure Triax 13. I did a short cooldown run in the shoes when we got back to Decatur and really liked the way they felt. The mid sole had just the right amount of stiffeness to combat my slight pronation, it will be a good training shoe.
Kelly placed 2nd in the 10 yr age groupings with a PR of 25:33 and the girls all ran well in the 1 mile fun run. Another great running day for Team Elmore. |
Asics 2150 Road Miles: 2.00 | Nike LunaRacer Miles: 4.10 | Nike Structure Triax 13 Miles: 2.00 |
|
| 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 |
| with the NOBO training group out on the PCRA 5K course. |
Nike Structure Triax 13 Miles: 3.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 0.00 | 0.00 | 2.50 | 0.00 | 6.50 |
|
Track workout with the Austin Distance track team. We did a ladder of: 200, 400, 600, 800, 800, 600, 400, 200 w/short recovery going up and down but a 5 min recovery btw the 800's. Times- :31, 1:08, 1:53, 2:40, 2:31, 1:55, 1:12, :31. Two of the boys trounced me in the 200's but I hung with or beat them all in the 600's and 800's. Good needed speed work.
|
Nike LunaRacer Miles: 2.50 | Nike Structure Triax 13 Miles: 4.00 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Easy run w/NOBO group |
Asics 2150 Road Miles: 3.40 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
|
Short tempo thru neighborhood and Oak Lea. Structures feel slightly lighter than the 2150s.
Moving up to the 8K distance this weekend at the Steeple Chase 8K in Decatur.
|
Nike Structure Triax 13 Miles: 5.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| ran with the NOBO group |
Asics 2150 Road Miles: 3.75 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.55 | 0.00 | 0.00 | 0.00 | 3.89 | 8.44 |
| Warm up then 10 X Jessie Drive hill. 100 ft of elevation change in .16 mile (15% grade). Uphill pace averaged out to 6:55/mile. I had 2:20 recovery down hill shag in between. I was feeling the workout on my 2+ mile cool down to get home. |
Asics 2150 Road Miles: 8.44 |
|
| 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 |
| easy with NOBO group |
Asics 2150 Road Miles: 3.92 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
|
am- 3.1 easy
pm- 3 easier w/NOBO group
|
Nike Structure Triax 13 Miles: 6.10 |
|
| Race: |
Steeple Chase 8K (4.97 Miles) 00:29:33, Place overall: 2, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Had a good race today. Settled into 2nd place behind fellow Fleet Feet/Nike runner George DeWitt and just tried to keep him in sight. In the end had to push it to keep Emily Hardin from catching me down the home stretch, held her off by one second!
Girls had a track meet afterward and Avy (my youngest, 8) powered through a 3:34 800 meter run, placing 4th and beating many of the 5th and 6th grade girls. Lily and Camille had some great efforts in their sprints and relays.
Great day of running by the Elmore's, though we are missing Kelly who is down in Gulf Shores at the State HS Track Meet. |
Nike Structure Triax 13 Miles: 1.00 | Nike Streak XC Miles: 5.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 0.00 | 2.24 | 0.00 | 0.00 | 6.24 |
|
6am run in Huntsville on the Cotton Row 10K course, last 2+ at MP.
46:40/ 7:28 |
Nike Structure Triax 13 Miles: 6.24 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
|
Progression run thru neighborhood, oak lea, and dunbarton. 1/2 mile cool down at 8 min pace.
56:28/ 7:04
Track w/kids, drills and sprints.
easy 4 with NOBO group |
Asics 2150 Road Miles: 8.50 | Nike LunaRacer Miles: 4.00 |
|
| 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 |
| Track w/kids |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.45 | 0.00 | 0.00 | 3.00 | 0.00 | 9.45 |
|
Warm up then 6 X .50 @ 2:35-2:57 w/2 min rest. This workout was doomed from the start. I had planned to run 12 repeats but after running the first 2 too fast and not giving myself adequate recovery time, I settled for 6 and slowed the pace down. Should have also done this in the cooler early morning instead of hot 11am.
track with kids
NOBO training group |
Asics 2150 Road Miles: 9.45 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
|
Evening run on the refuge, Pt Mallard and a small section of the RCR 10K course w/Eric S. Kept pace real easy, will race a 10k tomorrow.
41:47/ 8:10
Spent most of the day in Birmingham at the final track meet for my girls and the rest of the St Ann team. Lily rocked a 75sec 400 placing 1st, Camille was a part of two 1st place relay teams, Lily anchored one, and Avy proved as a third grader she can run with the big girls and even beat some of them by placing 4th out of 10 in the 5/6th grade 400. All my runners, throwers, and jumpers did great and we came away with a Third Place Team Trophy. |
Asics 2150 Road Miles: 5.11 |
|
| Race: |
Music Moves Me 10K (6.2 Miles) 00:36:27, Place overall: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.00 | 6.20 | 0.00 | 0.00 | 0.00 | 13.20 |
|
New 10K PR! Felt good througout this whole race. I settled into a 5:45 pace and maintained fairly well. I followed a 16 yr old, keeping him within sight for the for the first two miles, then slowly closed the gap and passed him easily at 3, eventually putting 3 minutes on him by the finish. First place and a PR, good day.
Kelly also PR'd and placed 3rd in her age group.
Easy 4 with the NOBO group in the PM |
Asics 2150 Road Miles: 4.00 | Nike LunaRacer Miles: 7.70 | Nike Structure Triax 13 Miles: 1.50 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.29 | 0.00 | 1.00 | 0.00 | 0.00 | 6.29 |
|
6am run on the Cotton Row course as Team Fleet Feet/Nike run leader. Chilly low 50's with a north breeze.
46:19/ 7:22
Carrying a heavy heart as the news of friend and fellow blogger Eric Schotz's son Elliott passing away today. Elliott put in many stroller miles with his Dad, now he runs in Heaven. |
Nike Structure Triax 13 Miles: 6.29 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| with NOBO group, put in two interval miles running to mile marks to read off splits. |
Nike Structure Triax 13 Miles: 6.50 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.25 | 0.00 | 0.00 | 0.00 | 6.00 | 8.25 |
| Monte hills workout, 4 X |
Asics 2150 Road Miles: 8.25 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Two runs of 1.6 miles with The Alabama Law Enforcement Special Olympics Torch Run. Ran a loop in Decatur, drove to Hartselle, then ran right down Hwy 31 from Walmart to the Civic Center. |
Nike Structure Triax 13 Miles: 3.20 |
|
| Race: |
Jesse Owens 10K (6.2 Miles) 00:36:55, Place overall: 4, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 6.20 | 0.00 | 0.00 | 0.00 | 12.20 |
|
A warm an humid day that got hotter and more humid as the race progressed. I got myself into 4th place by the 1/2 mile mark and just tried to keep fellow Fleet Feet team mate Donald Bowman in sight. Kept my pacing somewhat even with just my 5th and 6th mile falling over 6 min/mile. I had Emily Hardin chasing me again in the 5th spot but I kept the gap a little larger this time, beating her by 15 seconds.
My splits: 5:48, 5:48, 5:53, 5:57, 6:05, 6:02, 1:20
Kelly ran to a 3rd place age group award. The girls all ran in the 2 mile, with Camille leading the way ahead of Lily and Avy.
It was great to see friend and fellow blogger Eric Schotz out there running. |
Nike LunaRacer Miles: 6.20 | Nike Structure Triax 13 Miles: 6.00 |
| |
| 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 |
| with nobo grp |
Nike Streak XC Miles: 4.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| 2 with NOBO then 4 X .25 mile @ 66-67 with 90 sec rest then 1 mile cool down |
Asics 2150 Road Miles: 4.00 |
|
| 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 |
| At the PCRA 5K pacing the NOBO'ers during thier race. |
Nike Structure Triax 13 Miles: 4.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 2.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Cotton Row training run, easy 4 then pushed hard for last 2.2 44:49 / 7:13 |
Nike Streak XC Miles: 6.20 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 1.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Fartlek over to Dunbarton and back. Legs never really felt good, just kinda heavy. Did 5 p/u's at sub 6 pace. Hot and humid.
|
Asics 2150 Road Miles: 7.50 |
|
| Race: |
Cotton Row Run 10K (6.2 Miles) 00:37:22, Place overall: 37, Place in age division: 5 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 6.20 | 0.00 | 0.00 | 0.00 | 11.20 |
|
Huntsville's Cotton Row Run is one of the Souths premier 10K's. This year it had 2045 finishers. The course is not designed for PR's with its three miles gradual climb to a steep climb, known simply as the "hill", after that its downhill back to downtown and the finish. I'm in the best shape I have ever been for this race and I was hoping to break 37 but the "hill" which effects both the 3 mile and 4 mile split had other plans and sucked up the seconds I needed to do so. Still I had my best finish ever, 5th Master, good for a $100 payday. I managed to hold off Emily Hardin once again, this time by 6 seconds and picked up some HTC grand prix points by placing 2nd local master behind George DeWitt.
Splits: 5:45, 6:01, 6:19, 6:15, 5:45, 5:55, 1:21
Kelly ran the 5K in a PR of 25:08 which earned her 1st place in her age group. |
Nike LunaRacer Miles: 9.20 | Nike Structure Triax 13 Miles: 2.00 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 8.00 |
|
5 miles @ Delano after a late morning breakfast. I did 4 X 1/4 mile speed pick ups at 5 min pace. Had a nice cooldown in the splash pad afterward.
PM: First night of RCR Family fun Run at Pt Mallard. Did 3 miles of running to set up course signs and cones. |
Asics 2150 Road Miles: 5.00 | Nike Structure Triax 13 Miles: 3.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM: easy run in neighborhood, 6
PM: CC runs in Huntsville, 5 |
Asics 2150 Road Miles: 6.00 | Nike Structure Triax 13 Miles: 5.00 |
|
| 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 |
| Easy three, 1 with Lily, She has joined the DHS CC team. |
Asics 2150 Road Miles: 3.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM: 3 at Pt Mallard on trail while Lily was at CC practice. I must have been the first one on the trail; saw two snakes, one in a stand-off with a gopher, a turtle on the trail and many rabbits and squirels.
PM: Ran the 2 mile run at the RCR Family Fun Runs as a speed work-out. The route is 1 mile of road and 1 mile of flat groomed trail. 11:48, went through the mile at about 5:05, turns and footing slowed me down on the trail mile back to finish. I ran in my old Asics DS trainers with very little tread. 1 mile cooldown.
|
Asics 2150 Road Miles: 3.00 |
| |
| Race: |
Alabama A&M 10K (6.2 Miles) 00:38:59, Place overall: 5, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 6.20 | 0.00 | 0.00 | 0.00 | 9.20 |
|
My time may not show it, but this was a hard run. At the 7:30am start time it was already in the mid 80's with at least 90% humidity. This race gives out special awards to sub 40 min finishers. The first 3 miles is an out and back on slightly rolling terrain (3 mile split: 17:33), the last 3.2 is all hills, one short, steep climb is run twice, essentially killing any chance of maintaining the pace from the first 3 miles. I am not bleesed with the ability to run hard in hot/humid weather, (is anyone?) and by the last mile I was pretty drained.
Emily Hardin finally got me at this race, passing me around the 5 mile mark and staying strong to the end (38:18).
Kelly ran well and finished 4th in the 40-49 age group.
One more 10K (Peach Tree on July 4th) and then I concentrate more on short speed sessions to be ready for 1 mile state age group record attempt in Oct. |
Nike LunaRacer Miles: 6.20 | Nike Structure Triax 13 Miles: 3.00 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| @ Pt Mallard while Lily at CC practice |
Asics 2150 Trail Miles: 6.00 |
|
| 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 |
| @ Pt Mallard during Lily's CC Practice |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Speed work at RCR Family Fun Runs @ Pt Mallard 1 mile @ 5:20, 7 min rest, then 3 miles @ 18:23 |
Asics 2150 Road Miles: 4.00 |
|
| Race: |
Hoedown Hustle 5K (3.1 Miles) 00:17:52, Place overall: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 3.10 | 0.00 | 0.00 | 0.00 | 5.10 |
|
Gotta love the small town races. You never know who could show up to make it a good race. Today I was lucky in that no one faster than me decided to run this race, that is the only reason I won. Not bragging, but it is kinda fun to lead a race from start to finish.
My pacing still leaves a lot to be desired. 5:24/5:47/6:02/:39. But my goal with this race was to bring down my first mile split to where I want it to be (5:20) and then try to sustain that as long as possible. Went well on the first part, not so much on the latter. A rolling hills course and unforgiving heat and humidity did not help me out at all.
Kelly was 2nd female overall and Lily was 1st in her age group. |
Nike Structure Triax 13 Miles: 2.00 | Nike Streak XC Miles: 3.10 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.00 | 3.00 | 2.00 | 0.00 | 0.00 | 13.00 |
|
AM: easy 6 @ Pt Mallard.
PM: 7 at various paces at HTC CC runs.
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.00 | 2.00 | 2.25 | 0.00 | 0.00 | 12.25 |
|
AM: 6 on Pt Mallard trail while Lily was at CC practice.
PM: 5.25 at various speeds at RCR family fun runs and 1 at home wearing newly refurbished Garmin 201. 205 was also replaced with a newly refurbished one. Now Kelly and I each have our own, I got the 205. |
Asics 2150 Trail Miles: 6.00 | Asics 2150 Road Miles: 6.25 |
|
| 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 |
| Biked 5 miles marking out the SOA run and ran 1 on the SOA 1 mile loop. |
| 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 |
| While volunteering at the SOA 5 miler. |
Nike Structure Triax 13 Miles: 1.00 |
|
| 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 |
| 25 miles on bike |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 5.00 | 4.00 | 0.00 | 0.00 | 12.00 |
|
AM: 5 miles in neighborhood and oak lea, short tempo run 33:16/ 6:39
PM: 7 miles @ HTC CC runs; various paces. Ran the 3 mile the hardest in 19:13. |
Asics 2150 Trail Miles: 7.00 | Asics 2150 Road Miles: 5.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out and back on Pt Mallard trail, recovery day. 38:06/7:38. Cooler temps but humidity is still high. |
Asics 2150 Road Miles: 5.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 2.75 | 1.25 | 0.00 | 5.00 |
| 1/4 mile interval workout with active recovery during family fun runs at Pt Mallard. |
| Race: |
Peachtree 10K (6.2 Miles) 00:37:52, Place overall: 278, Place in age division: 36 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.32 | 6.20 | 0.00 | 0.00 | 0.00 | 11.52 |
|
50,965 runners finished Peachtree this year. This is the largest race I have ever run. I did'nt have much of a sense of the enormity of it though as, thankfully, I was well seeded and got to start in the first wave. That also gave me the pleasure of having a wide open space to warm up and meet up with fellow Nike Fleet Fleet Team members before the race.
I was not feeling 100% as I was dealing with a head cold and slight fever the day before the race, but I kept hydrated to try a stave off the full effects of whatever virus was working on me. I felt OK on race morning and mentally put all that aside to concentrate on running a good race.
The flag dropped at 7:30 and we were off. The Peachtree course is a point-to-point course that follows Peachtree St south for 5.6 miles then a left turn onto 10th for the last .6 to the finish at Peidmont Park near downtown Atlanta. I started on the left side of the road knowing that the road mainly curved to the left as it went south. Fellow team mate Marty Clark who had run the race before was near me and we ran together. The first mile is mainly flat and aside for some early jockying for position, went by nicely at 5:45. Miles 2 and 3 are both downhill and went by quickly in 5:40 and 5:36. Marty and I were still running together. I made a point to note my time at the 5K mark and was happy to see 17:45, this had me on pace to run my goal of 36:30.
Miles 4 and 5 are uphill with a few flat sections. I pulled away from Marty during the climbs but he never lost contact with me. I like running hills, but only a certain distance and grade. Two miles of steady climb ate away at my pace and I felt my goal slipping away. I clocked 6:36 and 6:34 for miles 4 and 5.
The 6th mile is mainly small rolling hills and Marty and I would take turns passing each other. We made the turn onto 10th together and traded positions a couple times running towards the finish, but with about .1 to go he had another gear that I could not match. 6th mile 6:06 last .2 in 1:22
I did not make my "A" goal but was happy that I met my "B" goal of placing higher(278) than my race number(356) and running sub 38 minutes.
I don't know if I'll run Peachtree again but it was a great experience to run in the worlds largest 10K. |
Nike LunaRacer Miles: 11.52 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.35 | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 |
| easy run on a hot morning at Pt Mallard. 44:58/ 8:24 |
Asics 2150 Road Miles: 5.35 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 11.57 | 0.00 | 0.00 | 0.00 | 0.00 | 11.57 |
|
Nice run with fellow Team Nike/Fleet Feet runners Eric Schotz and Shane O'Neil. We got some good hill work and a speed pick up in. Felt good to run long again.
1:31:26/ 7:54 |
Asics 2150 Road Miles: 11.57 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.77 | 2.00 | 0.00 | 0.00 | 0.00 | 5.77 |
|
At Wilson Morgan w/ Eric. After a warmup we ran a new 5k course that he designed and I will soon certify. Flat and fast. Experienced running in the rain and sunshine at the same time when a small passing storm cloud opened up on us about .25 miles into the 5K. Humidity was tolerable at the start but got unbearable as we moved thru the 2 mile mark, plodded thru the rest, cool down.
|
Asics 2150 Road Miles: 5.77 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
A quick two out and back at Pt Mallard while others were running the 3 mile fun run.
12:05/ 6:03 |
|
| 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 |
|
Morning run at Pt Mallard while Lily was at CC practice. Too !$#%& hot and humid!
52:10/ 7:27 |
Asics 2150 Road Miles: 7.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.15 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 |
|
Again at Pt Mallard while Lily at CC, again way to hot and humid. Makes me wonder why I do this to myself, but only for a little while.
40:41/ 7:54 |
Asics 2150 Road Miles: 5.15 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Met up with a lot of local runners and fellow blogger Eric Schotz for 3 training runs on the Brooke Hill 5K course. Ran all three loops and a bit. I did two speed p/u's 5:55 and 5:40 during the runs.
1:20:00/ 8:00 |
Asics 2150 Road Miles: 10.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 |
|
A rare afternoon summer run for me. Saw a possible storm front moving in and took advantage of the overcast skies a slight cool down. Got in a fast 5 thru neighborhood and oak lea.
33:30/ 6:42 |
Asics 2150 Road Miles: 5.00 |
| |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy run 36:33 / 7:19 |
Nike Structure Triax 13 Miles: 5.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 2.08 | 0.00 | 2.08 |
|
Two mile run @ final RCR Family Fun Runs 5:19 then died to a 6:18
unk shoes |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Tempo 34:42/ 6:56 - middle 3- 6:48, 6:42, 6:39 |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy run 47:24/ 7:35 even pace |
Asics 2150 Road Miles: 6.25 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 3.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 5 w/Kelly, then a 21:11 5K on own |
Asics 2150 Trail Miles: 8.15 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.75 | 2.00 | 0.00 | 0.00 | 0.00 | 5.75 |
|
Mile 1 and 2 warm up w/Kelly then short tempo and .75 cool down.
43:30/ 7:34 - miles 4 and 5- 6:36 and 6:32 |
Asics 2150 Road Miles: 5.75 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.38 | 0.00 | 0.00 | 0.00 | 0.00 | 3.38 |
| short run w/Brother then ran to Staples and back for printer ink. |
Asics 2150 Road Miles: 3.38 |
|
| 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 |
| at NOBO training |
Nike Structure Triax 13 Miles: 2.00 |
|
| 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 |
| at NOBO training |
Asics 2150 Road Miles: 2.00 |
|
| Race: |
Monte Sano 10K (6.2 Miles) 00:38:57, Place overall: 17, Place in age division: 4 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.50 | 6.20 | 0.00 | 0.00 | 0.00 | 7.70 |
|
Who needs training. I officially dub myself the "Bret Favre" of distance running. Just RACE!
I'm kidding obviously, but look back at my blog entries over the past month - oh yeah I haven't been blogging much because I've haven't been running much! - and you'll see a severe lack of training. Sooooo anyway, I went into this race with no expectations of running fast, only hopeing for a sub 40.
I missed out on an age group place by 14 seconds. But that was fine as I was able to leave quickly afterwards to get down the mountain to watch my daughter Lily run her CC race at John Hunt Park.
Marathon training needs to start now!
I am abandoning my attempt for the Male 44yoa AL 1 mile record due to more important family commitments. Biked 9 miles in afternoon while doing a course measurement in Hamilton. |
Nike LunaRacer Miles: 6.20 | Nike Structure Triax 13 Miles: 1.50 |
| |
| 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 |
| Biked 12.4 while measureing two 5K courses in Lawrenceburg, TN |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: 8 miles with two curcuits of the "monte" hills.
PM: 2 miles with the NOBO group |
Asics 2150 Trail Miles: 2.00 | Asics 2150 Road Miles: 8.00 |
|
| Race: |
Doxa 5K (3.2 Miles) 00:18:50, Place overall: 2 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 3.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Very small, low turnout race. Humid and nearly 80 degrees at start time. A road construction detour added length to the course. My lack of speed work showed a little bit in this one. but I was happy I kept my avg. pace sub 6 min. |
Nike Structure Triax 13 Miles: 4.00 | Nike Streak XC Miles: 3.20 |
|
| Race: |
Spooktacular (3.1 Miles) 00:17:23, Place overall: 8, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.25 | 0.00 | 0.00 | 3.10 | 0.00 | 6.35 |
| New PR, kinda surprised myself. |
Nike Structure Triax 13 Miles: 3.25 | Nike Streak XC Miles: 3.10 |
|
| Race: |
Huntsville Half Marathon (13.1 Miles) 01:36:37, Place overall: 62, Place in age division: 11 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.10 | 0.00 | 10.00 | 0.00 | 0.00 | 20.10 |
| Long run w/a half. 17 miles were all good, last 5K faded badly. Did 7 miles before at 7:08 pace, first 10 miles of half at 6:50 pace, walked and jogged last 3. |
Asics 2150 Road Miles: 7.00 | Nike LunaRacer Miles: 13.10 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Must be ready to pace the 3:20 group at RCM. First 10.5 @ 7:49 pace, then sped it up a little, last 10.5 @ 7:32 pace. |
Asics 2150 Road Miles: 21.00 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.25 | 0.00 | 3.00 | 0.00 | 0.00 | 5.25 |
| Neighborhood and Oak Lea run before heading to work at Fleet Feet. 35:56/6:51 |
Asics 2150 Road Miles: 5.25 |
| |
| Race: |
Frosty Freeze (3.11 Miles) 00:17:59, Place overall: 2, Place in age division: 1 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Sub 18 to finish out the year |
Nike Structure Triax 13 Miles: 3.00 | Nike Streak XC Miles: 3.10 |
|
| Race: |
Rocket City Marathon (26.2 Miles) 03:36:27, Place overall: 247, Place in age division: 37 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.20 | 0.00 | 22.00 | 0.00 | 0.00 | 26.20 |
| Pacer for 3:20 group, crashed and burned at 22 |
Nike Structure Triax 13 Miles: 26.20 |
|
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 482.28 | 99.75 | 75.24 | 18.73 | 12.95 | 688.95 |
|
2140 Blue Miles: 18.30 | Asics Trail 2140 Miles: 31.06 | Asics 2150 Trail Miles: 121.22 | Asics Ohana Miles: 12.00 | Asics 2150 Road Miles: 245.76 | Nike LunaRacer Miles: 76.92 | Nike Structure Triax 13 Miles: 115.78 | Nike Streak XC Miles: 27.70 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|