| Location: Paducah,Ky,USA Member Since: Jul 29, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 6 Boston Marathons ( 3:21), 3 St. George Marthon(3:12), 1 Huntsville Al. (3:29)
5K - PR 18:34
10K PR- 40:04
Half Marathon- 1:28:54
Short-Term Running Goals:
Personal: Married with 2 kids one grown living and working in Atlanta, one in college |
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Ran 2 miles to the track
4-1200m @6:18 avg
2 min. Rest Intervals
2 miles back home
7:23 overal avg.l | Add Comment |
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Easy Run
7.52 avg | Add Comment |
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2 mile warm-up
1mile @6.49
1mile @6.44
1mile @6.41
1mile @6.29
2 mile cool down | Add Comment |
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- 8:25
- 7:49
- 7:50
- 7:48
- 7:54
- 7:59
- 7:52
- 7:51
- 7:55
- 7:48
- 7:44
- 7:51
- 7:34
- 7:33
- 7:31
7:50 avg.
Trying to keep a steady pace and finish somewhere under 8:00 avg. | Add Comment |
| | Easy recovery run @ 7:45 pace | Add Comment |
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Stretching the legs a little.
7:19 avg. | Add Comment |
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2 mile warm-up
6-800m @6:15 avg.
90 sec. Rest Intervals
.75 cool down
7:12 overall avg. | Add Comment |
| | Steady run with negative splits 7:34 avg. | Add Comment |
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Easy run 7:50 avg.
| Add Comment |
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Rest a little "Sinus" trouble | Add Comment |
| | Easy run 7:52 avg. | Add Comment |
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- 8:15
- 7:56
- 7:51
- 7:40
- 7:25
- 7:50
- 7:48
- 7:48
- 7:50
- 7:32
- 7:47
- 7:42
- 7:55
- 7:51
- 7:51
- 7:47
- 7:47
- 7:48
7:50 avg. | Add Comment |
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Cross Training day
10 miles mountain biking on a very muddy single track trail. | Add Comment |
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2 mile warm-up
3 Sets :
1- 1200 @6:30
1 min. Rest
1- 400 @6:00
1 min. Rest
2 mile cool down | Add Comment |
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- 7:40
- 7:36
- 7:22
- 7:18
- 7:21
- 7:14
7:25 avg. | Add Comment |
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- 7:35
- 7:00
- 6:40
- 6:20
- 6:10
- 5:50
6:45 avg. | Add Comment |
| | Easy Run no watch <8:00 avg. | Add Comment |
| | Easy run 7:30 avg. | Add Comment |
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I ran 4 miles to a friends house and ran 10 with him then 4 back to my house.
- 7:32
- 7:27
- 7:21
- 7:10
- 8:15
- 8:21
- 8:33
- 8:31
- 8:29
- 8:28
- 8:19
- 8:31
- 8:32
- 8:37
- 7:33
- 7:16
- 7:24
- 7:10
7:59 overall avg. | Add Comment |
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Recovery run nice and easy | Add Comment |
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2 mile warm-up
4-1600m @6:30
3 min. rest intervals
1.8 mile cool down
"very windy" | Add Comment |
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Easy run 7:48 avg. | Add Comment |
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2 mile warm-up
5.5 miles @6:48
.5 cool down | Add Comment |
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- 8:54 (back hurting)
- 8:25 " "
- 8:20 ( Thinking about calling it a day)
- 8:08 ( Starting to loosen up a little)
- 7:54
- 7:57
- 7:50
- 7:54
- 7:46
- 7:46
- 7:47
- 7:49
- 7:57
- 7:46
- 7:49
- 7:50
- 7:45
- 7:44
- 7:40
- 7:31
7:56 overall avg.
| Comments(1) |
| | Easy recovery run | Add Comment |
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2 mile warm-up to the track
4- 800m @6:20 avg. pace
75 sec. rest intervals
1-1600 @6:14 avg. pace
2 mile cool down back home | Comments(1) |
| | 6 mile steady run 7:12 avg. + Workout. | Comments(2) |
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Workout at the gym then a steady progressive run with lots of hills. A beautiful day to run, party sunny, windy and in the low 60's.
- 8:12 warming up
- 7:44
- 7:27
- 7:14
- 7:03
- 7:01
- 6:52
- 6:44
| Add Comment |
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