GT350H

Friday, November 30, 2007

Thursday - Basetball day

Exercise: Played two hours (6 games) full court basketball at Berachah Gym. Then had our 4th Church league game at First Baptist Church at 9PM (won again on a buzzer beater - we're now 4-0).

Weighed in this AM - 154.5 (I weighed 153 when I graduated from high school in 1979).
posted by mgreene at 4:32 AM 0 comments

Wednesday, November 28, 2007

Easy Day

Exercise: Did 3.75 miles in 27:36 from UAH Fitness Center to McThormor Acres back to UAH west loop. (7:21 per mile pace)

Lifted weights at UAH Fitness Center.
posted by mgreene at 6:23 AM 0 comments

Tuesday, November 27, 2007

Hill repeats

Exercise: Did hill repeats with Carl S. Started from UAH Fitness center, ran over to Hillmont. Did 4 full repeats at 1:50 or less, then 4 repeats of only the steepest part in 26 seconds or less. Then ran back to UAH Fitness Center. 46:05 total.
posted by mgreene at 10:10 AM 0 comments

Monday, November 26, 2007

Easy Monday

Exercise: Lifted weights at UAH Fitness Center.
posted by mgreene at 12:05 PM 0 comments

Sunday, November 25, 2007

Cotton Row Run course at medium pace

Exercise: Did the Cotton Row 10K course at medium hard pace - 45:11 (7:17 per mile pace).
posted by mgreene at 9:38 AM 0 comments

Saturday, November 24, 2007

Arab Math Club 5K

Exercise: Finished my 30th race of the year. 19:15, 2nd overall (out of 78), and second in my age group :( . Started out a little fast again - 5:54 at the first mile. Pack of 4 took the early lead - overall winner Greg Glasscock, myself, and two Arab Cross-Country high schoolers. At the two mile mark the two high-schoolers faded and it was left to the two old-timers to fight for the win - I just didn't have enough today. After the race, I ran the course again in about 22 minutes and adding the 3/4 mile warmup gives me right at 7 miles for the day.
posted by mgreene at 12:12 PM 0 comments

Friday, November 23, 2007

Turkey Trot 5K

Exercise: Did about a 1.25 mile warmup before the Turkey Trot 5K at UAH. 501 total finishers - I wound up 11th overall and 2nd out of 31 in my age group. Tried to start out conservatively (as usual) but went through the first mile in 5:52 - too fast (as usual). Did not fade as much as usual in the final 1.1, but the hill at the end and the cold north wind were not fun! Finished in 19:23 - not as fast as I would have liked, but my fastest time on this course in several years.

Friday Exercise: Lifted weights and jumped rope at UAH Fitness Center.

Saturday will be the Arab Junior High Math Club 5K - my 30th race of 2007 (even after missing 9 weeks in June-July because of a calf strain)!
posted by mgreene at 7:31 AM 0 comments

Wednesday, November 21, 2007

Easy day before Turkey Trot

Exercise: With the Turkey Trot 5K coming up tomorrow AM, I did an easy 3.8 miles at Lockheed field in 29:30.
posted by mgreene at 5:44 AM 1 comments

Tuesday, November 20, 2007

Speed work - intervals

Exercise : Did intervals with Carl S. at Lockheed field. Warmup 1.6 miles, then .72 hard, then 8 x400 meters with 1:15 rest in between. Finally another 1.6 mile cooldown.

1.6 warmup : 11:32
.72 hard : 4:56

400s
1: 1:13
2: 1:19
3: 1:23
4: 1:11
5: 1:21
6: 1:25
7: 1:17
8: 1:21

1.6 mile cooldown.

Lifted weights at UAH Fitness Center at lunch.

We also have our 3 church league basketball game tonight at 9PM.
posted by mgreene at 5:42 AM 0 comments

Monday, November 19, 2007

Early AM Tempo/Hill run


Exercise: 5.44 miles in 42:01 (7:43 per mile pace). Started at UAH Fitness Center (5:40AM). Went across Jordan, did the Hillmont and Killarney hills. Then crossed back over Jordan and went north to University. Then back to UAH and around the far west part of the loop, back by Morton Hall, and then back to Fitness Center Parking lot.
posted by mgreene at 5:09 AM 0 comments

Saturday, November 17, 2007

Run up the mountain

Exercise: This is one of the workouts I used to do when I was in my peak running form, so I decided to revisit it to see if it can produce new results. Starting at the Hardee's at 5 Points, run all the way up Monte Sano Mtn. on Bankhead Parkway. Go thru the barricade up to the Mountain Mist trail to the left. Take the trail up to the steep incline up to the overlook. Then go on up to the Ranger Station. 4.86 miles up. Then come back down Bankhead to the Hardee's. Approximate mileage : 9.75. Took 1 hour 21 minutes on a cool Saturday AM.
posted by mgreene at 10:36 AM 0 comments

Thursday, November 15, 2007

Long exercise day - 3 sessions

Exercise: 6AM - lifted weights at UAH Fitness Center. 2 hours full court basketball from 4-6PM at Berachah Gym. And we have our second church league basketball game tonight at 9PM.
posted by mgreene at 10:37 AM 0 comments

Wednesday, November 14, 2007

Evening Run

Exercise: Had to go out to Redstone Arsenal, so had to run when I got home. First evening run I've done in about 3 months. Felt pretty bad starting out (big hills didn't help), but loosened up a bit as I went along. Did Darr - Morning View - Taylor-Denton - back home. 3.49 miles in 31 minutes : (8:52 per mile).
posted by mgreene at 4:04 PM 0 comments

Tuesday, November 13, 2007

Hill repeats

Exercise: Did hill repeats on Hillmont Drive with Carl S. Ran from UAH Fitness Center to the start, did 5 repeats up, rest jog down, then back to UAH Fitness Center.

Warmup - 1.37 miles (12:28)

5 hill repeats :

1: 1:31
2: 1:36
3: 1:47
4: 1:54
5: 1:52

Cooldown - 1.37 miles. Total distance 3.84 miles
posted by mgreene at 10:09 AM 0 comments

Sunday, November 11, 2007

Huntsville Heroes 5K results and long run day

Well, I did finish in the top 5 (exactly 5th out of 297 finishers), but was disappointed in my time - 19:23. I was actually 3rd in my age group (overall winner and 3rd place overall were also 45), but since they were given Overall winner and Overall Master's winner, I, by default, got first in my age group. I started out OK, running a 6:05 in the first mile, but just didn't feel it the rest of the way. Very disappointed as it was slower than last year - I SHOULD be getting faster with a whole year of training to build on.

Sunday - long run on Monte Sano Mtn - 1:45:00 - did McKay Hollow, North Plateau, and Mtn. Mist trails.
posted by mgreene at 7:49 AM 0 comments

Friday, November 9, 2007

Day Before Huntsville Heroes 5K

Hoping for a top 5 finish in this race. Looking at the entrants, it looks as if Marty Clarke is the top seed as of now and I know he's at least a minute faster in a 5K than I am. My speedwork running partner, Carl Smith, will also be in the race. In the past he has been just a little faster than me, so my goal will be to try to hang on with him and maybe have a little left for a burst at the end. I've yet to break 19:00 on this course which will be my goal for tomorrow, but I hate making predictions as I usually run slower than I predict.

My times for the last two years :

2005 : 19:22 - 4th overall
2006 : 19:06 - 4th overall

IF I could knock another 16 seconds off this year I'd be ecstatic, but I'm not holding my breath.
posted by mgreene at 6:45 AM 2 comments

Thursday, November 8, 2007

Basketball Day

Exercise: 2 hours full court basketball at Berachah gym.

Lifted weights at UAH Fitness Center:

Jump rope : 270 reps
cross-legged crunches : 145 reps
bench press machine : 230 pounds, 3x11 reps

Workout cut short to help John S. time his run around the indoor track.
posted by mgreene at 12:22 PM 3 comments

Wednesday, November 7, 2007

First Church League Basketball game

Exercise: Ran 5.5 miles at Lockheed field in 41:03

1.6 m : 11:52
1.6 m : 11:23
1.6 m : 10:48
0.72 m : 6:59.27 (7:26 per mile pace)

We have our first Church League basketball game tonight versus St. John's Jones squad.
Update: Won it 51-50. My stats : 4 points (2-14 terrible!), 4 steals, 4 rebounds, 2 turnovers
posted by mgreene at 9:55 AM 0 comments

Tuesday, November 6, 2007

Speedwork

Exercise: Did speedwork with Carl S. at Lockheed field. 0.8 mile warmup.

Then did these intervals:

1.6 miles - 9:33
400M : 86.25 sec
400M : 73.97 sec
400M : 85.09 sec
400M : 85.40 sec
400M : 78.58 sec
400M : 85.64 sec

Then 8:32 (0.8 mile) cooldown - total 43:04.
posted by mgreene at 10:25 AM 0 comments

Monday, November 5, 2007

Easy day



Exercise: Lifted weights at UAH Fitness Center

Two new Panteras on Ebay. A yellow 1971 model (#1947) and a Bronze 1972 model (#3649)
posted by mgreene at 4:03 PM 0 comments

Sunday, November 4, 2007

Long run

Exercise: Ran 1:39:35 up on Monte Sano. The time change made it light at my 6:00AM start. Did North Plateau loop (twice), parts of Sinks, Stone Cuts, Keith, Firehouse and Mountain Mist trails.
posted by mgreene at 9:40 AM 0 comments

Saturday, November 3, 2007

West Limestone 5K

Exercise : Ran the West Limestone High Softball 5K fund raiser. Finished in 19:12, second overall, first master. Including warmup and cool down did about 5.5 miles total.

Race Splits:

1: 6:07
2: 6:11
3: 6:15
0.1: 0:38.97

Last mile was very hilly, so I didn't fade as bad as I thought I would.
posted by mgreene at 2:28 PM 0 comments

Friday, November 2, 2007

Easy day

Exercise: Lifted weights at UAH Fitness Center.
posted by mgreene at 4:27 PM 0 comments

Thursday, November 1, 2007

Easy run day and Basketball

Exercise: Did the Trideum to University to Sparkman and back loop in 27:01 (7:35 pace).

Played 2 hours full court basketball at Berachah gym.
posted by mgreene at 5:15 AM 2 comments

2009 Race Results