alabama master

Steeple Chase 8K

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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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
2140 Blue Lifetime Miles:						236.88
Asics Ohana Lifetime Miles:						150.11
Asics Trail 2140 Lifetime Miles:						314.13
2140 White Lifetime Miles:						238.14
2140 Flame Lifetime Miles:						292.94
Asics 2150 Trail Lifetime Miles:						274.94
Asics 2150 Road Lifetime Miles:						250.26
Nike LunaRacer Lifetime Miles:						80.03
Nike Structure Triax 13 Lifetime Miles:						123.78
Nike Streak XC Lifetime Miles:						30.81

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
20.40	5.00	3.00	0.00	3.89	32.29

Nike Structure Triax 13 Miles: 12.10	Asics 2150 Road Miles: 16.11	Nike Streak XC Miles: 5.00

Sun, Apr 25, 2010

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

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Mon, Apr 26, 2010

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

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Tue, Apr 27, 2010

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

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Wed, Apr 28, 2010

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

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Fri, Apr 30, 2010

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

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Sat, May 01, 2010

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

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Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
20.40	5.00	3.00	0.00	3.89	32.29

Nike Structure Triax 13 Miles: 12.10	Asics 2150 Road Miles: 16.11	Nike Streak XC Miles: 5.00

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