| 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 | | 14.15 | 6.20 | 3.00 | 1.75 | 0.00 | 25.10 |
|
| Asics 2150 Road Miles: 9.85 | Nike LunaRacer Miles: 6.20 |
|
| | 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 |
| | Comments(2) |
| | 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 | | Add Comment |
| | 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 | | Add Comment |
| | 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.
| | Comments(2) |
| | 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 | | Add Comment |
| | 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 |
| | Add Comment |
| | 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 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.15 | 6.20 | 3.00 | 1.75 | 0.00 | 25.10 |
|
| Asics 2150 Road Miles: 9.85 | Nike LunaRacer Miles: 6.20 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|