| 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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| | AM run , mid 50's and overcast no breeze perfect day for a run. First mile was slow to warm up then kept a steady 8:20 pace till the last four miles and ran them at a 8:00 pace, ended up with a 8:15 avg pace overall. | Comments(1) |
| | AM run before church. No garmin just putting in some miles. | Add Comment |
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AM workout before work
Afternoon run after work 70's. I felt better on this run than I have in the last several months. I started out with a 1 mile wu then picked the pace up the next 5 miles (7-7:10 avg) the last couple miles was a slower cooldown. Not a fast run by no means but a pain free run which makes things a whole lot more enjoyable.It's amazing how much more you can concentract on your overall form(stride-turnover) when everything feels like it should. I"ll take tomorrow off from running to give everything a rest. I think me and my daughters boy friend are going to see the movie Lincoln tomorrow night, That sounds like a Good night !!!!
7:25 avg pae overall | Add Comment |
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AM workout
No running today Rest Day !!!!!! | Add Comment |
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Afternoon run after work 60's and overcast. Steady relaxed pace 7:55 avg pace overall. I'm not 100% yet but I'm a 100% better than I was "Yay" !!!!!!!!!! | Comments(3) |
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AM workout before work to give the muscles a good stretch and workout.
Afternoon MTB ride after work, good thing we finished up work a little early and was able to hit the trail early because it started raining and got dark quicker tonight. We still had time to get a good ride in and didn't get too wet doing it. 13 miles of "Good" times! | Add Comment |
| | Rest day !!!!!!!!!!!! | Add Comment |
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AM run 65 degrees cloudy, foggy and misty morning 95% humidity.
8:24 avg pace
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AM run before church about the same weather as yesterday. Started out slow to let thing loosen up then picked the pace up along the way.
7:58 avg pace | Comments(1) |
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Morning workout and run on the treadmill. 1st mile warm-up 7:30 next 1.5 bumping it down to 7:00 pace last 2.5 @ 6:40
6:54 overall avg. | Add Comment |
| | A "Good" morning wokout at the gym, a day off from cardio | Comments(3) |
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Afternoon run 40° and sunny a very comfortable run.
4 @ 7:38 avg pace
4 @ 7:18 avg pace
7:28 avg pace overall | Comments(1) |
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Another good morning workout after work.
Easy afternoon run 50 and sunny. No garmin | Add Comment |
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Rest day !!!!!!!
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I was headed to the gym to endure a long run on the treadmill when I got a break in the rain so I headed out. My goal today was not speed but a steady pace and to spend some time pounding the pavement to build up some endurance. "Mission Accomplished" and just in time, it started raining again just about the time I got finished.
18 @ 8:28 avg pace
.5 cooldown | Comments(2) |
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AM recovery run before church
8:00 avg pace | Add Comment |
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Afternoon workout and then I hit the treadmill
1% incline
- 7:25
- 6:59
- 6:28
- 6:15
6:46 avg pace
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| | Afternoon workout after work no cardio today !!!!! | Comments(2) |
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Late afternoon run after work dark and windy mid 50's but felt colder.
- 8:19 (warm-up)
- 7:52
- 7:36
- 7:38
- 7:37
- 7:28
7:45 avg pace(Tried to keep a steady pace after warming up and ran the last 5 miles without looking at my garmin) | Add Comment |
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Late afternoon workout and run after work.
2 mile warm-up on the stationary bike then I had to hit the treadmill again this week. It was dark, wet and windy (35-40 mph gust) outside.
- 7:27
- 6:40
- 6:27
- 6:15
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| | Morning run easy steady pace no garmin. 34 degrees windy but sunny !!!! | Add Comment |
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The plan was to go out and run an comfortable pace for a shorter long run this week so I tried not to look down at my garmin to much and just run by feel.
- 7:56
- 7:48
- 7:51
- 7:51
- 7:49
- 7:41
- 7:52
- 7:50
- 7:47
- 7:25 (don't know what happened here)
- 7:56
- 7:41
- 7:37
- 7:39
- cool down walk\jog
7:46 avg pace | Comments(2) |
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Nice easy lite recovery run before church. 45 sunny and a little brezzy but a nice day for a run.
8:05 avg pace
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Morning workout and run 50 and misting rain no wind. I did a tough hill workout, the first real hill workout in a while and everything went well.
8:00 avg pace overall
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Got in an easy Christmas morning run after opening presents.
I hope everybody has a "Merry Christmas" I know I sure did !! | Add Comment |
| | We had a littile snow last night so took my daughter to work and worked out at the gym before coming home. It was hard not to hit the treadmill for a few easy miles but I had a rest day planned in prep for a long run tomorrow. It's so hard not to over do it when you start feeling good after working your way back from an injury !!!! | Comments(2) |
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Good old long run today to work off all this over eating that I've done over the holidays and "Boy" could I tell it. Nice day for a run 30 degrees slight breeze and cloudy with still a little snow on the roads. Not a very fast pace but I ran a course with lots and lots of hills, not a lot of huge one but a lot of them.
8:21 overall avg pace | Add Comment |
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Morning workout and a run on the treadmill.
7:45 overall avg. pace 1% incline | Add Comment |
| | Afternoon run 30 cloudy, windy and snowing huge flakes, needless to say it wasn't a day for shorts but I had a good run anyway. I didn't wear my garmin because I didn't want to be tempted to run any faster than a good steady "easy" pace. | Comments(3) |
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Afternoon tempo run 35 sunny and a little windy but overall not a bad day to run.
7:31 overall avg pace | Add Comment |
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Morning workout after work
Afternoon easy pace run. 35 cloudy with a little misty rain | Add Comment |
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