| 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 | | 33.50 | 3.11 | 2.00 | 2.00 | 0.00 | 40.61 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Evening run thru neighborhood and Oak Lea. 34:14/ 6:51 avg pace, last two 6:33, 6:23. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Late morning run w/Brother on the Wheeler Wildlife Refuge north river trail. 8 miles, 1:01:04, 7:38/mi. 31:05 at four mile turnaround. Kelly has been running w/Brother so his endurance has built up. The last time I took him out on the trail he stayed with me for 5 of the 10 miles I did, then I was having to slow down and walk to allow him to catch up. We're getting our last (hopefully) gasp of winter, with temps only in the mid 40's and a strong north winds. Should be back up to 70 by tomorrow afternoon. 5K race this weekend, will see if speed work has been worth it. Would like to go sub 18.
Ran and did plyo with the kids at track practice. We gave the kids clinics on shot put, softball throw and standing long jump.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 1.75 | 0.00 | 5.75 |
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Afternoon interval workout at Pt Mallard. Rick Doke, the track/cross country coach at Decatur HS has marked off 1/4 mile marks on a 1 mile stretch of the park access road.
7 X .25 @ 72 w/90 sec rest. The first 4 went well, the fifth was a little harder and by the last 220 inthe sixth my arms were feeling very heavy and I had a difficult time keeping pace. I skipped the 7th in favor of a longer recovery and was able to bring the last one in at 72. It gave me confidence that I can stay strong through the one mile mark at 4:48 pace. Will have to reduce the reps to 5 and shorten the recovery time.
Ran and did plyo with the kids at track practice, but was feeling the effects of the hard running.
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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 |
| Easy 3 after work. 23:05/ 7:42 even pace. Still tired in the legs from yesterdays workout. I would normally take days off after a hard workout, but will try run everyday this week. | | Add Comment |
| | 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 night run with Eric over on the SE side of town. 33:36/ 8:24 pace. I have been feeling a strange movement in tendon or ligament in right knee. No pain or swelling, just something not moving correctly as I run. It lessens as I go farther and get warmed up. I choose to ignore it now, hoping it will correct itself. I'm getting new trainers this weekend, should hopefully be the fix. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.25 | 0.00 | 4.25 |
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Easy 3.5 thru neighborhood and oak lea at 7:30 pace. Ran w/kids at track practice and did 1 x .25 at 4:50 pace.
Kelly and I will run a 5K in Huntsville tomorrow before the girls Track meet. I'm hoping to go sub 18, Kelly sub 30. | | Add Comment |
| | Race: |
ReCreation 5K (3.11 Miles) 00:18:04, Place overall: 3, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 3.11 | 0.00 | 0.00 | 0.00 | 10.11 |
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Kelly and I raced in Huntsville this morning. I was on 5:40 pace and in 2nd place behind a 17 yr old up until the 2 1/2 mile mark when I started to fade. My 3rd mile was 6:06 and Marty passed me. I held on for 3rd but missed my sub 18 goal. Kelly ran well, 30:14, a new PR.
I had no time for a cool down after the race. Two of my girls and I had to get to their track meet in Madison. All the kids ran great.
Ran an easy 5 thru neighborhood in the evening. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 33.50 | 3.11 | 2.00 | 2.00 | 0.00 | 40.61 |
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