alabama master

Recover from the Holidays 50K

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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

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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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
39.270.000.000.000.0039.27
2140 Blue Miles: 8.21Asics 2150 Trail Miles: 31.06
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.210.000.000.000.008.21

Neighborhood,oak lea and dunbarton run. Third event of Grand Slam on Thursday: Recover from the Holidays 50K, planning on +/- 8:30 pace which would finish me @ 4hr 30 min.

1:00:59 / 7:25

2140 Blue Miles: 8.21
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Race: Recover from the Holidays 50K (31.06 Miles) 04:42:46, Place overall: 12, Place in age division: 5
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.060.000.000.000.0031.06

Race Three of the Fleet Feet Grand Slam. This 50K is a laid back event mostly made up of local runners. The course is a 1 mile out and back then 10, 3 mile out and backs. It had rained the day and night before the race so there were some muddy sections. The temps were comfortable in the high 40's.

My pace plan going in was to run 8:30's for as long as I could. I stayed ahead of it for the first 16 miles building a cushion of 3 mins. That cushion faded fast in my next loop and by 19 miles I came in right at my prescribed split of 2:41:30. After that I gradually faded to 9:30 pace.

The terrain of the course is deceiving, with the first mile of the 3 mile loop a gradual climb that after doing it 10 times starts to take a toll. There is also a short steep downhill/uphill that is repeated 10 times. I choose to walk the steep uphill all 10 times.

I did much better this race in keeping my aid stop times to a minimum, but I know I can shave off 3-5 more minutes by getting thru them faster at Race 4: Mountain Mist 50K.

 

Asics 2150 Trail Miles: 31.06
Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
39.270.000.000.000.0039.27
2140 Blue Miles: 8.21Asics 2150 Trail Miles: 31.06
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