Running Diary Report

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Date	Username	RunName	RunTime	Distance	Comments	AvgMile Pace
2/20/2021	kevinprice@bellsouth.net	War Party 10k	55:15	6.32M		08:45
2/20/2021	moose19775@yahoo.com	War Party 10k, WPSP, Kingsport, TN	59:44	10K	83rd out of 148 finishers.	09:38
1/30/2021	moose19775@yahoo.com	Strawberry Plains Half, SP, TN	01:39:28	13.1M	80th overall out of 332 finishers	07:36
1/23/2021	moose19775@yahoo.com	Snowbird Challenge, Seneca, SC	04:47:12	26.2M	16th out of 32 finishers	10:58
12/19/2020	kevinprice@bellsouth.net	Pioneer 5 Miler	42:27	5M		08:29
12/12/2020	moose19775@yahoo.com	Hellgate 100k, Fincastle, VA	00:00	100K	Time of 16:20:04. Finished 70th out of 132.
11/14/2020	moose19775@yahoo.com	Upchuck 50k, Soddy Daisy, TN	06:34:52	50K	43rd out of 74 runners.	12:44
11/7/2020	kevinprice@bellsouth.net	Surgoinsville 10 Miler	01:36:10	10.3M		09:20
10/17/2020	moose19775@yahoo.com	Cloudsplitter 100, High Knob, VA	00:00	100M	Time: 34:17:44. 13th place overall out of 26 finishers, 48 starters.
10/3/2020	moose19775@yahoo.com	High Knob Hellbender, Norton, VA	01:00:57	10K	7th overall out of 89 finishers	09:50
10/3/2020	moose19775@yahoo.com	BMER, Jonesborough, TN	06:00:00	22.5M	7th out of 11 runners.	16:00
9/12/2020	moose19775@yahoo.com	Breaks Ultra, Breaks, VA	01:14:41	45M	37 out 68 finishers, 89 starters.	01:40
8/8/2020	moose19775@yahoo.com	Fit Farmer 12k, Norton, VA	01:06:24	12K	6th overall out of 47 runners.	08:55
7/25/2020	moose19775@yahoo.com	The Stevest, Corcord, NC	09:25:00	42M	9th overall out of 42 starters.	13:27
6/7/2020	moose19775@yahoo.com	Rabum Half Marathon, Sky Valley, GA	02:01:40	13.1M	3rd overall out of 30 runners.	09:17
6/2/2020	moose19775@yahoo.com	Duck Island Spring Mile	06:09	1M	11th overall out of 75 runners, WPSP, TN	06:09
5/26/2020	madams@nortoncityschools.org	Raider Run 5K	00:00	5K	This run is sponsored by our Entrepreneur Club to raise money for their 2019 senior trip.
4/4/2020	info@smythchamber.org	Hungry Mother 25K & 50K	08:00:00	25K	Nestled in the mountains of Southwest Virginia, Hungry Mother State Park offers a challenging network of trails. This 50K is two laps of a 15.6 mile course with approximately 3,500 feet elevation gain per lap. https://smythchamber.org/hungry-mother-ultra/	30:58
3/7/2020	moose19775@yahoo.com	Cold Mountain 50k, Canton, NC	04:56:41	50K	10th place overall	09:34
2/15/2020	kevinprice@bellsouth.net	War Party 10k	54:04	6.2M		08:43
2/15/2020	moose19775@yahoo.com	War Party 10k, WPSP, Kingsport, TN	41:25	10K	10th place overall out of 133 finishers	06:41
2/1/2020	moose19775@yahoo.com	Pinnacle Tower 25k, Unicoi, TN	02:36:02	25K	5th out of 27 finishers.	10:04
1/18/2020	kevinprice@bellsouth.net	Strawberry Plains Half Marathon	02:07:32	13.1M		09:44
1/11/2020	moose19775@yahoo.com	South Mountains 50k, Conelly Sp, NC	06:08:56	50K	23rd overall out of 102 finishers	11:54
1/1/2020	cherylmsmith@live.com	New Years Wake Up 5k	39:09	3.1M		12:38
11/30/2019	moose19775@yahoo.com	Oxbow Ultra, 12 hours, St. Paul, VA	00:00	55M	1st in 12-hour race. Finishing time was 11:14:45.
11/28/2019	moose19775@yahoo.com	Chase the Turkey 5k, Kingsport, TN	19:14	5K	9th overall out of 641 runners	06:12
11/3/2019	moose19775@yahoo.com	Bridge and Trestle, Damascus, VA	02:06:04	17M	4th overall out of 45 runners	07:25
11/3/2019	dhoyle1982@gmail.com	Bridge & Trestle 17 Miler	00:00	17M	More info coming
11/2/2019	moose19775@yahoo.com	Shut-in Ridge Run, Asheville, NC	02:21:13	17.8M	53rd out of 203 runners.	07:56
10/26/2019	moose19775@yahoo.com	Haunted Half, Jonesborough, TN	01:40:40	13.1M	30th out of 425.	07:41
10/24/2019	moose19775@yahoo.com	SFTC 5k, DB High, Kingsport, TN	19:39	5K	5th overall out of 17 runners.	06:20
10/12/2019	moose19775@yahoo.com	Phipps Bend River, Rogersville, TN	01:11:13	10M	3rd overall out of 66 runners.	07:07
10/5/2019	moose19775@yahoo.com	High Knob Hellbender, Norton, VA	57:41	10K	7th overall out of 65 runners.	09:18
9/28/2019	moose19775@yahoo.com	Big South Fork 17.5 Trail Race, KY	02:31:44	17.5M	4th overall out of 103 finishers.	08:40
9/21/2019	moose19775@yahoo.com	Table Rock 50k, Linville Gorge, NC	06:11:38	50M	29th overall out of 231.	07:26
9/14/2019	moose19775@yahoo.com	Bays Mtn 15 Miler, Kingsport, TN	02:17:56	15M	11th overall out of 97 finishers.	09:12
8/31/2019	moose19775@yahoo.com	Iron Mtn. 40 Miler, Damascus, VA	07:41:40	40M	5th overall out of 38 runners	11:32
8/10/2019	moose19775@yahoo.com	BMER, Jonesborough, TN	02:59:00	21.25M	1st overall in three hour event.	08:25
8/3/2019	moose19775@yahoo.com	Railraod Days 5k, Appalachia, VA	19:12	5K	3rd overall out of 105 runners. 5k PR.	06:12
7/16/2019	moose19775@yahoo.com	Wolf Run, Kingsport, TN	54:47	7M	13th out of 166 runners.	07:50
7/13/2019	moose19775@yahoo.com	Crazy 8's Kingsport, TN	33:00	8K	84th overall out of 2202 runners. PR and 4th in age group.	06:39
6/29/2019	moose19775@yahoo.com	Dungannon Independence Day 5k	20:26	5K	3rd overall out of 16 runners	06:35
6/15/2019	moose19775@yahoo.com	Run the Gate 5k, Gate City, VA	19:54	5K	3rd overall out of 48 runners	06:25
6/15/2019	gatecityfrontier@gmail.com	3rd Annual Run the Gate	08:00:00	5K		02:34:50
6/1/2019	moose19775@yahoo.com	Clinch River 5.5k, St. Paul, VA	26:12	5.5K	2nd overall out of out 31 racers.	07:41
6/1/2019	moose19775@yahoo.com	The Bear Track, Rocky Fork St. Park	42:02	6M	2nd overall out of 104 racers.	07:00
5/11/2019	moose19775@yahoo.com	Amis Mill 10k,	43:02	10K	5th overall out of 93 racers.	06:56
4/27/2019	moose19775@yahoo.com	Run the Tunnel, NTSP, VA	28:15	3.8M	4th overall out of 66 runners.	07:26
4/13/2019	moose19775@yahoo.com	Laurel Run Ascent, Church Hill, TN	01:30:42	11M	4th overall out of 71 runners.	08:15
4/6/2019	moose19775@yahoo.com	Yamacraw 50k, Strearns, KY	05:46:15	50K	55th overall out of 280 runners	11:10
3/17/2019	moose19775@yahoo.com	Creeper Trail Marathon, Abingdon,VA	03:25:06	26.2M	4th place overall. Marathon PR	07:50
3/9/2019	moose19775@yahoo.com	Surgoinsville 10 miler, TN	01:09:20	10M	7th overall out of 113 runners	06:56
3/2/2019	moose19775@yahoo.com	Fontandango Dam 50, Fontana Dam, NC	05:43:11	50K	6th place in the 50k out of 62 runners	11:04
2/23/2019	moose19775@yahoo.com	Black Mtn. Marathon, Black Mtn., NC	04:08:31	26.2M	10th overall out of 244 runners.	09:29
2/17/2019	moose19775@yahoo.com	Whitestone 30k, Whitestone, TN	02:24:48	30K	33rd overall out of 116 runners.	07:47
1/5/2019	moose19775@yahoo.com	Harbison 50k, Columbia, SC	05:10:14	50K	4th overall out of 72 finishers	10:00
12/15/2018	moose19775@yahoo.com	Lookout Mountain 50, Chattanooga,TN	00:00	50M	Time: 11:53:55. 44th overall out of 104.
12/11/2018	willoughby1954@yahoo.com	moccason	00:00	3M
12/8/2018	moose19775@yahoo.com	Snowman Stampede 5k	22:04	5K	2nd overall out of 21 runners	07:07
12/1/2018	willoughby1954@yahoo.com	moccason	00:00	3M
11/10/2018	moose19775@yahoo.com	Norris Dam Trail Run,Norris Dam, TN	01:58:32	13.1M	Got off course for the 25k and ended up back to the finish line first, but got a DNF.	09:03
11/4/2018	moose19775@yahoo.com	Bridge and Trestle, Whitetop, VA	03:10:23	17M	23rd out of 42 finishers. Did the 17 mile run up before the race with three others in 3:10:02.	11:12
11/3/2018	moose19775@yahoo.com	Roan Mountain 10k, Roan Mtn., TN	43:32	10K	2nd overall out of 35	07:01
10/13/2018	moose19775@yahoo.com	Cloudsplitter 100, High Knob, VA	00:00	100M	Official time: 32:16:42. 16th overall out of 41 finishers.
10/6/2018	moose19775@yahoo.com	High Knob Hellbender, Norton, VA	01:01:06	10K	5th overall out of 66 runners.	09:51
10/6/2018	raylenemorrow@hotmail.com	Five Star sprint	16:52	1.9M	1st overall in the Super Sprint	08:53
9/22/2018	moose19775@yahoo.com	BR Conservancy 5k, Bowing Rock, NC	20:42	5K	20th overall out of 214 runners.	06:41
9/15/2018	kevinprice@bellsouth.net	Bays Mountain 15 Miler	03:34:00	15M		14:16
9/15/2018	moose19775@yahoo.com	Bays Mtn. 15 Miler, Kingsport, TN	02:07:51	15M	6th overall out of 59 runners	08:31
9/9/2018	willoughby1954@yahoo.com	creeper trail	01:51:00	8M		13:52
9/9/2018	raylenemorrow@hotmail.com	Trifecta	27:31	5K	Duathon run .25 2:09 T1 :37 Bike 12.5 37:54 T2 :39 run 5k 27:31 = 1:08:48 2nd OA first female	08:53
9/7/2018	willoughby1954@yahoo.com	flatwoods	00:00	3M
8/18/2018	raylenemorrow@hotmail.com	Five Star sprint	14:01	1.45M	swim 150 3:09 T1 :55, bike 6, 24:34, T2 :49 run 1.45 14:01= 43:29 first female	09:40
8/11/2018	raylenemorrow@hotmail.com	Unicoi Triathlon	17:42	2.1M	3rd female swim 425 11:22 T1 :44 bike 8 24:17 T2 :42 run 2.1 17:42 = 54:47	08:26
7/28/2018	kristi.wallin@gcstn.org	Lace Up For Literacy	00:00	5K	Greene LEAF and Horace Mann are sponsoring a 5K to support the Magic Book Bus Project.
7/17/2018	kevinprice@bellsouth.net	Wolf Run 7 Miler	01:04:20	7M		09:11
7/17/2018	moose19775@yahoo.com	The Wolf Run, Bays Mountain Park	56:14	7M	15th overall out of 144	08:02
6/26/2018	willoughby1954@yahoo.com	gorge	55:35	5M		11:07
6/21/2018	moose19775@yahoo.com	Beaver Fun Run, South Holston Dam	48:59	10K	13th overall out of 83	07:54
6/16/2018	raylenemorrow@hotmail.com	Unicoi Triathlon	18:27	2M	swim 425= 11:50 T1= 1:08 bike 8.2= 25:45 T2= 1:01 run 2= 18:27 total 58:11 4th	09:14
6/16/2018	moose19775@yahoo.com	Logan Peak Trail Run, Logan UT	04:06:43	22M	1st overall out of 14 runners	11:13
6/16/2018	gatecityfrontier@gmail.com	Run The Gate	08:00:00	5K		02:34:50
6/9/2018	moose19775@yahoo.com	Utah Valley Marathon, Provo, UT	03:42:31	26.2M	228th overall out of 888 runners	08:30
5/26/2018	moose19775@yahoo.com	The Bear Track Trail Race, RFSP, TN	45:01	6M	8th overall out of 78 runners.	07:30
5/20/2018	raylenemorrow@hotmail.com	IM chattanooga	02:53:04	13.1M	Chattanooga 70.3 swim 48:43 T1=4:56 bike 3:14:20 T2 5:08 Run 2:53:04 total time 7:06:08	13:13
5/19/2018	kevinprice@bellsouth.net	Boss Hog Challenge	51:32	6.2M		08:19
5/19/2018	kevinprice@bellsouth.net	Boss Hog Challenge	26:39	3.1M		08:36
5/19/2018	moose19775@yahoo.com	Fit Farmer Trail Race, Norton, VA	01:06:06	12K	3rd place overall out of 38 runners.	08:53
4/21/2018	kevinprice@bellsouth.net	Bristol Half N Half 13.1	02:06:44	13.1M		09:40
4/15/2018	moose19775@yahoo.com	Faunta Flora 50k, Lake James, NC	42:42	50K	6th place overall out of 79 finishers.	01:23
4/14/2018	kevinprice@bellsouth.net	Laurel Run Ascent 11.0	02:10:17	11M		11:51
4/8/2018	raylenemorrow@hotmail.com	National Duathlon	41:49	4.8M	5k=25:39 T1 1:21 Bike 20k= 38:44 T2 1:17 run 1.77= 16:10 total 1:23:07 2nd age group	08:43
3/25/2018	kevinprice@bellsouth.net	Covenant Health 13.1	02:16:23	13.1M		10:25
3/18/2018	moose19775@yahoo.com	Creeper Trail Marathon, Abingdon,VA	03:28:50	26.2M	7th overall out of 65 runners.	07:58
3/17/2018	kevinprice@bellsouth.net	The Pistol Ultra 100 Miler	00:00	101.6M	Time 26:43 3rd place AG
3/3/2018	kevinprice@bellsouth.net	Warrior Half Marathon 13.1	01:49:27	13.1M		08:21
2/24/2018	kevinprice@bellsouth.net	Surgoinsville 10 Miler	01:19:59	10M		08:00
2/24/2018	moose19775@yahoo.com	Mt. Mitchell Challenge, MMSP, NC	06:08:26	40M	20th overall out of 158.	09:13
2/24/2018	raylenemorrow@hotmail.com	Northeast Park Duathlon	28:06	3.2M	Duathlon run=13:21 T1= :44 Bike 10.5= 36:22 T2+ :40 run= 14:45 total 1:05:45 1st age and won the age group bike	08:47
2/17/2018	moose19775@yahoo.com	War Party, TN, Kingsport, TN	41:10	10K	5th overall out of 107 runners.	06:38
2/17/2018	kevinprice@bellsouth.net	War Party10k	49:35	6.3M		07:52
2/3/2018	kevinprice@bellsouth.net	Strawberry Plains Half Marathon	01:51:07	13.1M		08:29
1/29/2018	willoughby1954@yahoo.com	moccason	00:00	4M
1/20/2018	moose19775@yahoo.com	Frozen H3, Bethera, SC	00:00	100K	1st place in 100k distance 14:33:18 was my time.
12/16/2017	moose19775@yahoo.com	Lookout Mountain, Lookout Mtn, GA	09:14:18	50M	18th overall out of 148. RRCA Master's national champion, 50 mile distance	11:05
12/16/2017	kevinprice@bellsouth.net	Rocking Santa Half Marathon	01:50:20	13.1M		08:25
12/9/2017	kevinprice@bellsouth.net	Reindeer Run 5K	23:18	3.14M		07:25
12/2/2017	kevinprice@bellsouth.net	The Jingle Bell Hope 5k	21:49	3.14M		06:57
11/25/2017	moose19775@yahoo.com	Chase the Turkey 5k, Kingsport, TN	24:07	5K	67 out of 565	07:47
11/19/2017	kevinprice@bellsouth.net	Bigfoot 10k	01:01:27	6.34M		09:42
11/18/2017	moose19775@yahoo.com	Phantom Stages 50k, Holston Mt., TN	07:01:39	50K	3rd place overall	13:36
11/17/2017	moose19775@yahoo.com	Phanton Stages 15k, Holston Mt., TN	01:52:44	15K	1st place overall	12:07
11/11/2017	moose19775@yahoo.com	Phanton States 5k, Holston Mt, TN	46:04	5K	1st place overall	14:52
11/11/2017	kevinprice@bellsouth.net	Bae Veterans Day Half Marathon 13.1	01:55:27	13.3M		08:41
11/5/2017	moose19775@yahoo.com	Bridge & Trestle, Damascus, VA	02:26:05	17M	1st overall out of 22 runners.	08:36
11/5/2017	kevinprice@bellsouth.net	Bridge and Trestle 17 Miler	02:58:23	17M		10:30
11/4/2017	kevinprice@bellsouth.net	Kick Butts 5k	22:57	3.1M		07:24
11/4/2017	kevinprice@bellsouth.net	Smores Race	26:27	3.6M		07:21
10/28/2017	kevinprice@bellsouth.net	Haunted Half Marathon	01:50:27	13.18M		08:23
10/28/2017	moose19775@yahoo.com	Pinnacle Mtn 50k, Unicoi, TN	04:55:01	50K	5th place overall out of 38 runners.	09:31
10/25/2017	samwyatt1959@me.com	easy	45:06	4.69M	easy run before going to Germany.	09:37
10/21/2017	raylenemorrow@hotmail.com	Trisumter	26:11	5K	triathlon 2nd age missed a turn on the bike	08:27
10/21/2017	kevinprice@bellsouth.net	United Way Halloween 5K	25:36	3.16M		08:06
10/15/2017	moose19775@yahoo.com	Crooked River Half, Mendota, VA	01:36:35	13.1M	2nd overall out of 38 runners. PR Half Marathon.	07:22
10/14/2017	sd_hampton@comcast.net	NCH Heart-One Cardiac Rehab 5K	27:18	3.12M	Wise Fall Fling	08:45
10/8/2017	moose19775@yahoo.com	High Knob Hellbender, Norton, VA	55:28	10K	3rd overall out of 81 runners.	08:57
9/23/2017	moose19775@yahoo.com	Bays Mountain 15 Miler, Bays Mtn.	02:02:16	15M	4th place out of 51 runners	08:09
9/23/2017	elp6n@comcast.net	Big Stone Celtic Colours	00:00	5K	Join us during the Big Stone Celtic Festival for the inaugural Celtic Colours 5K. Tartan wear is welcome, but not required!
9/10/2017	raylenemorrow@hotmail.com	North Knox Tri	27:42	5K	3rd OA female	08:56
9/9/2017	moose19775@yahoo.com	Odyssey Adventure Trail Challenge	07:13:34	40M	Held at Douthat State Park, VA. Three half-marathon laps. Over 8,000 feet of elevation gain. 4th overall out of 23 runners.	10:50
9/4/2017	raylenemorrow@hotmail.com	warriors path tri	25:01	5K	2nd female 1st age	08:04
9/2/2017	moose19775@yahoo.com	Duffield Daze 5k, Duffield, VA	20:23	5K	3rd overall out of 69 runners	06:35
8/26/2017	moose19775@yahoo.com	Grand-Further Mt., Banner Elk, NC	02:47:39	25K	10th place overall out of 132 finishers.	10:49
8/12/2017	rwitt@s-west.com	The Grizzly and Cub Run BSG Kiwnais	00:00	3M	Grizzly: 3 plus miles of obstacles, Ice Bath, Cold Beverage Cub Run: Mini Version of the Grizzly for kids 12 under sign up at : https://www.eventbrite.com/e/the-grizzly-and-cub-run-tickets-30080464479?aff=eac2
8/6/2017	raylenemorrow@hotmail.com	Lake Logan Triathlon Run	26:17	5K	2nd age group in the sprint Triathlon	08:29
8/5/2017	moose19775@yahoo.com	Railroad Days 5k, Appalachia, VA	19:13	5K	5th overall out of 129 runners. Master's win, 5k PR.	06:12
7/29/2017	kevinprice@bellsouth.net	Xterra Panther Creek 13.1	02:27:31	13.1M		11:16
7/29/2017	gatecityfrontier@gmail.com	RunTheGate 5k Run/Walk	08:00:00	5K	Come out for a fun run/walk in Downtown Gate City, VA Great T- Shirt Proceeds go to help save the Gate City Theater	02:34:50
7/23/2017	raylenemorrow@hotmail.com	You Go Girl Sprint	19:13	2.1M	1st masters 4th OA and a good calm swim	09:09
7/22/2017	kevinprice@bellsouth.net	Sweet Water Triathlon	01:10:34	15.2M		04:39
7/18/2017	kevinprice@bellsouth.net	Wolf Run 7 Miler	01:04:05	7M		09:09
7/18/2017	moose19775@yahoo.com	Wolf Run, Kingsport, TN	53:00	7M	11th out of 134. Age group winner.	07:34
7/15/2017	kevinprice@bellsouth.net	Crazy 8's 8K Run	39:38	5M		07:56
7/15/2017	kevinprice@bellsouth.net	Almost Crazy 3K	13:32	1.9M		07:07
7/15/2017	moose19775@yahoo.com	Grillmaster 5k, Wise, VA	20:19	5K	4th overall, Master's win	06:33
7/6/2017	moose19775@yahoo.com	The Bear, Grandfather Mountain, NC	43:04	5M	70th out of 786 runners.	08:37
7/3/2017	kevinprice@bellsouth.net	Pilot Fireball Moonlight Classic 5k	22:38	3.14M		07:12
7/1/2017	kevinprice@bellsouth.net	Secret City Sprint Triathlon	01:19:20	20M		03:58
6/18/2017	kevinprice@bellsouth.net	Tellico Olympic Triathlon	03:24:43	32M	1st Triathlon of the year 2nd place age group.	06:24
6/17/2017	raylenemorrow@hotmail.com	Enka Triathlon	29:14	5K	5th age	09:26
6/13/2017	moose19775@yahoo.com	SFTC Track Meet #1, Kingsport, TN	05:55	1M	7th overall out of 25 runners	05:55
6/11/2017	raylenemorrow@hotmail.com	Double Dip Sprint	27:14	5K	Triathlon 1st masters fastest Female on bike	08:47
6/6/2017	moose19775@yahoo.com	The River Mile, Laurel Run Park, TN	06:03	1M	10th overall out of 54 males	06:03
6/3/2017	moose19775@yahoo.com	Amis Mill 10k, Rogersville, TN	42:55	10K	5th overall out of 79 runners. Male Master's winner	06:55
6/3/2017	moose19775@yahoo.com	Clinch R. Trail Race, St. Paul, VA	25:36	5.5K	1st place overall.	07:30
5/27/2017	kevinprice@bellsouth.net	Run Under The Stars 10 Hour	00:00	45M	Finished at 9:53 4th overall male and 6th place overall.
5/20/2017	kevinprice@bellsouth.net	The Boss Hog 10k	49:27	6.27M		07:53
5/20/2017	kevinprice@bellsouth.net	The Boss Hog 5k	23:47	3.14M		07:34
5/13/2017	moose19775@yahoo.com	Thunderbunny 50k, Athens, OH	05:30:09	50K	18th out of 82 runners	10:39
5/9/2017	kevinprice@bellsouth.net	Warriors State Spring Mile Run	06:12	1M		06:12
4/29/2017	moose19775@yahoo.com	Run the Tunnel, NTSP, Duffield, VA	28:29	3.8M	3rd overall out of 70 runners. Male Master's winner.	07:30
4/22/2017	moose19775@yahoo.com	Creeper 10-miler, Abingdon, VA	01:11:30	10M	4th overall out of 59 runners. Male Master's winner.	07:09
4/22/2017	info@smythchamber.org	Assault On Molly's Knob 5K Plus	00:00	50K	This trail offers much more of a challenge that your average 5K: 1,000 plus feet elevation gain in the first 1.7 miles, and 3.4 miles long trail-running. The view from the top is worth it! www.smythchamber.org
4/15/2017	kevinprice@bellsouth.net	Laurel Run Ascent 11 Miler	01:50:07	11M		10:01
4/15/2017	moose19775@yahoo.com	Laurel Run Ascent, Church Hill, TN	01:31:43	11M	9th overall out of 64 runners. 1st in age group.	08:20
4/15/2017	moose19775@yahoo.com	The Beer Mile, Bristol, TN	10:31	1M	8th out of 21 runners	10:31
4/8/2017	kevinprice@bellsouth.net	Bristol Half & Half Marathon	01:47:54	13.25M		08:09
4/8/2017	raylenemorrow@hotmail.com	Fiddlin 5k	26:56	5K	1st age 4th female 6th overall gold in senior games	08:41
4/2/2017	hensley.garrett@gmail.com	2017 - Knoxville Half Marathon	02:13:20	13.1M	holy hills batman	10:11
4/2/2017	kevinprice@bellsouth.net	Covenant Health Marathon	04:12:54	26.47M		09:33
4/1/2017	raylenemorrow@hotmail.com	CRBR	57:40	10K	40k runners	09:18
3/25/2017	kevinprice@bellsouth.net	Joggin for the Noggin 5k	24:22	3.38M		07:13
3/11/2017	kevinprice@bellsouth.net	2017 Bays Mountain Marathon	05:03:59	26.2M		11:36
3/11/2017	moose19775@yahoo.com	Bay's Mtn. Marathon, Kingsport, TN	03:34:19	26.2M	5th overall out of 39 runners.	08:11
2/25/2017	kevinprice@bellsouth.net	Surgoinsville 10 Miler	01:19:23	10M		07:56
2/25/2017	moose19775@yahoo.com	Surgoinsville 10-miler	01:11:25	10M	10th overall out of 102 runners.	07:08
2/25/2017	raylenemorrow@hotmail.com	Northeast Duathlon	13:30	1.6M	first run then a 10.5 mile bike ride	08:26
2/25/2017	raylenemorrow@hotmail.com	Northeast Duathlon	15:32	1.6M	2nd run 4th age group	09:42
2/18/2017	willoughby1954@yahoo.com	moccason	00:00	5M
2/18/2017	moose19775@yahoo.com	War Party 10k, Kingsport, TN	42:20	10K	8th overall out of 135 runners.	06:50
2/18/2017	kevinprice@bellsouth.net	Warrior's Path 10K	48:24	6.2M		07:48
2/12/2017	kevinprice@bellsouth.net	Dirty South Trail Marathon	06:59:20	26.2M		16:00
1/21/2017	kevinprice@bellsouth.net	Calhoun's 10 Miler	01:22:21	10M		08:14
1/14/2017	willoughby1954@yahoo.com	creeper trail	01:25:00	6M		14:10
1/9/2017	willoughby1954@yahoo.com	Flatwoods Gas Rds	00:00	4M
12/31/2016	moose19775@yahoo.com	New Years Wake Up 5K, Kingsort, TN	20:14	5K	4th out of 131 runners.	06:32
12/17/2016	kevinprice@bellsouth.net	Rockin Santa Half Marathon	01:55:34	13.1M		08:49
12/17/2016	moose19775@yahoo.com	Pioneer 5-miler, Limestone, TN	34:39	5M	11th overall out of 116 runners. 3rd in age group.	06:56
12/10/2016	kevinprice@bellsouth.net	Reindeer Run 5k and Santa Stroll	23:00	3.12M		07:22
12/10/2016	moose19775@yahoo.com	Loyston Pt. Scramble,Norris Lake,TN	01:55:35	13.1M	6th overall out of 51.	08:49
12/3/2016	moose19775@yahoo.com	FPS Santa Run, Norton, VA	19:35	5K	2nd overall out of 49 runners. PR in the 5k.	06:19
11/24/2016	moose19775@yahoo.com	Dairy Queen Turkey Day 5k,Norton,VA	20:23	5K	3rd overall out of 100+ runners. PR 5k	06:35
11/12/2016	raylenemorrow@hotmail.com	BAE 5K	26:37	5K	6th female 1st age group 50-59 won a yeti cup	08:35
11/12/2016	moose19775@yahoo.com	Norris Dam Trail Run, Rocky Top, TN	02:36:46	25K	2nd place out of 45 runners.	10:07
11/5/2016	moose19775@yahoo.com	Roan Mountain 10k, Roan Mountain,TN	42:39	10K	5th overall out of 44 runners.	06:53
10/29/2016	kevinprice@bellsouth.net	Haunted Half Marathon	02:16:15	13.1M		10:24
10/29/2016	moose19775@yahoo.com	Scarecrow Skedaddle Johnson City,TN	12:43	2M	4th overall out of 149 runners.	06:22
10/29/2016	moose19775@yahoo.com	Haunted Half Marathon, Kingsport,TN	01:47:45	13.1M	29th place overall out of 424 runners. 2nd in age group.	08:14
10/15/2016	moose19775@yahoo.com	Overmountain 10 mi, Piney Flats, TN	01:13:17	10M	6th overall out of 74 runners. 2nd in age group.	07:20
10/8/2016	moose19775@yahoo.com	Run the Wolf 5k, Mars Hill, NC	28:56	5K	3rd place out of 8 runners. 1000 ft. climb. to top of Wolf Ridge Ski Resort.	09:20
10/2/2016	kevinprice@bellsouth.net	Crooked River Half Marathon	01:54:42	13.19M		08:42
10/1/2016	moose19775@yahoo.com	High Knob Hellbender 10k, Norton,VA	58:00	10K	1st overall out of 64 runners. 1st race win!	09:21
9/25/2016	raylenemorrow@hotmail.com	Ironman 70.3 Augusta	03:01:32	13.1M	too hot to run	13:51
9/5/2016	moose19775@yahoo.com	Finer Miner 5k, Coeburn, VA	20:59	5K	4th overall out of 50 runners	06:46
9/3/2016	moose19775@yahoo.com	Duffield Daze 5k, Duffield, VA	20:48	5K	4th place overall out of 38 runners	06:43
8/6/2016	moose19775@yahoo.com	Railroad Days 5k, Appalachia, VA	21:30	5K	9th place overall out of 102 runners	06:56
7/24/2016	raylenemorrow@hotmail.com	You Go Girl	21:55	2.5M	Sprint Triathlon 1st masters 7th overall FIRST on the bike	08:46
7/23/2016	kevinprice@bellsouth.net	Sugar Hollow Scramble	03:02:12	13M		14:01
7/19/2016	kevinprice@bellsouth.net	Wolf Run 7 Mile Trail Run	01:07:48	7M		09:41
7/16/2016	kevinprice@bellsouth.net	Crazy 8's 8K Run	42:26	4.9M		08:40
6/5/2016	raylenemorrow@hotmail.com	Double Dip Sprint	27:06	5K	1st Masters	08:45
6/4/2016	moose19775@yahoo.com	Clinch River Trail Run, St. Paul,VA	28:22	5.5K	3rd place overall out of 18	08:19
6/4/2016	moose19775@yahoo.com	CASA 8k, Rogersville, VA	35:48	8K	4th overall out of 56	07:13
6/4/2016	moose19775@yahoo.com	CASA Mile	06:27	1M	2nd overall out of 21.	06:27
5/22/2016	kevinprice@bellsouth.net	Chattanooga Half Ironman 70.3	06:56:00	70.3M		05:55
5/21/2016	moose19775@yahoo.com	Sole to Soul 5k, Gate City, VA	20:48	5K	9th overall out of 169. 5k PR	06:43
5/14/2016	kevinprice@bellsouth.net	SPF 10k	51:54	6.2M		08:22
5/14/2016	kevinprice@bellsouth.net	SPF 5k	25:58	3.1M		08:23
5/7/2016	kevinprice@bellsouth.net	Amis Mill 10k	53:25	6.2M		08:37
5/7/2016	moose19775@yahoo.com	Amis Mill 10k, Rogersville, TN	44:50	10K	8th place overall out of 101 runners.	07:14
5/1/2016	raylenemorrow@hotmail.com	May Day Du	26:32	5K	run bike run	08:34
5/1/2016	raylenemorrow@hotmail.com	May Day Du	12:48	1.5M	1st age group	08:32
4/30/2016	moose19775@yahoo.com	Run the Tunnel, NTSP, Duffield, VA	30:50	3.8M	3rd overall out of 55 runners.	08:07
4/30/2016	kevinprice@bellsouth.net	Three Sisters Ultra	00:00	47M
4/16/2016	moose19775@yahoo.com	Laurel Run Ascent, Laurel Run Park	01:39:11	11M	13th overal out of 69 runners.	09:01
4/16/2016	kevinprice@bellsouth.net	2016 Laurel Run Ascent 11 Miles	01:53:55	11M		10:21
4/9/2016	kevinprice@bellsouth.net	Bristol Half & Half Marathon	01:55:47	13.1M		08:50
4/9/2016	raylenemorrow@hotmail.com	Valdese Tri	27:47	5K	3rd overall female	08:58
4/2/2016	kevinprice@bellsouth.net	Power to theTower 21k	02:30:00	13.1M		11:27
4/1/2016	lanecarla1969@gmail.com	Dream Chasers 5K Glow Run	00:00	5K	This race is a fun night time glow run that has been designed to raise funds for University High's graduating class week of senior activities. These activities provides a fun but safe environment for the students to celebrate this milestone.
3/26/2016	kvoelker@tusculum.edu	5K for Make-A-Wish	00:00	5K	Host: Tusculum College Proceeds from this event go to the Make-A-Wish Foundation. Cost: $10 per person $5 per person with a team/group discount Registration: 9:00am Race Time: 10:00am Location: 60 Shiloh Road Greenevi
3/20/2016	moose19775@yahoo.com	VA Creeper Marathon, Abingdon, VA	04:04:31	26.2M	28th place out of 83 runners	09:20
3/19/2016	morgananderson222@gmail.com	TCAND Bunny Hop	09:00:00	5K		02:54:12
3/18/2016	moose19775@yahoo.com	Shamrock 4-miler, Abingdon, VA	28:14	4M	32nd place out of 521 runners	07:04
2/28/2016	kevinprice@bellsouth.net	Fall Creek Falls 13.1 Half Marathon	02:26:15	13.1M		11:10
2/27/2016	raylenemorrow@hotmail.com	GHS Half Marathon	01:59:29	13.1M	12th in age group	09:07
2/27/2016	moose19775@yahoo.com	Surgoinsville 10-miler	01:12:56	10M	12th overall out of 106 runners. 2nd place in age group.	07:18
2/27/2016	kevinprice@bellsouth.net	Surgoinsville 10 Miler Road Race	01:25:29	10M		08:33
2/1/2016	kguy1030@aol.com	2/1/16	48:00	4.5M		10:40
1/1/2016	gregpoff@charter.net	110 New Years Day	27:42	5K	Finish 3 out of 8. 200 lbs	08:56
12/19/2015	moose19775@yahoo.com	Pioneer 5-Miler, Limestone, TN	34:33	5M	6th overall out of 104 runners. 1st in age group.	06:55
12/5/2015	moose19775@yahoo.com	Xterra Rocky Top Half, Bays Mtn, TN	01:59:28	13.1M	12th place overall out of 84 runners.	09:07
12/5/2015	lgboyer84@gmail.com	Savannah Bridge Run 5K	28:38	5K	337th Race,	09:14
12/5/2015	lgboyer84@gmail.com	Savannah Bridge Run Double Pump	01:31:22	15K	OA 349/626, AG 2/4	09:49
12/5/2015	raylenemorrow@hotmail.com	Merry Fitness 5K	25:18	5K	3rd masters 55th of 1112	08:10
12/5/2015	kevinprice@bellsouth.net	Santa Hustle Half Marathon	02:10:21	13.34M		09:46
11/15/2015	kevinprice@bellsouth.net	TRPEF on the move 5k	21:12	3.1M		06:50
11/14/2015	raylenemorrow@hotmail.com	Salvation Army	26:17	5K	2nd female 1st age	08:29
11/14/2015	kevinprice@bellsouth.net	ABWA 5k Run	22:58	3.1M		07:25
11/8/2015	kevinprice@bellsouth.net	Subway SIL 5k	31:12	3.45M		09:03
11/7/2015	raylenemorrow@hotmail.com	Armor 5k	28:56	5K	2nd female won $75	09:20
11/7/2015	kevinprice@bellsouth.net	Vibe 5 Veteran 5K Run	23:08	3.1M		07:28
10/31/2015	moose19775@yahoo.com	Haunted Half Marathon, Kingsport,TN	01:52:46	13.1M	Finished 112th out of 552 runners.	08:36
10/25/2015	hokieman89@yahoo.com	Susan G Komen 5k	26:39	5K		08:36
10/17/2015	raylenemorrow@hotmail.com	Run the Wolf	36:28	5K	3rd female 1000 feet of climbing after the first mile 1st age group	11:46
10/17/2015	matt_mangrum@aol.com	Build A Home 5K	08:00:00	5K	Earlier this summer, 17-year-old Tennessee High School student Matt Mangrum decided to partner with an organization called 1MISSION to help build a home for an underprivileged family overseas. Help him reach his $8000 goal!	02:34:50
10/10/2015	raylenemorrow@hotmail.com	Pinnacle Trail	47:40	5M	3rd female $25.00 cash and $20 to beef o bradys	09:32
10/4/2015	kevinprice@bellsouth.net	State of franklin Fall Mile	06:57	1M		06:57
10/4/2015	kevinprice@bellsouth.net	Duck Island Fall Mile	06:57	1M		06:57
10/3/2015	kevinprice@bellsouth.net	Atomic Man Sprint Triathlon	01:55:40	18M		06:26
10/3/2015	moose19775@yahoo.com	High Knob Hellbender 10k Norton, VA	01:01:41	10K	5th place overall out of 35 runners.	09:57
9/26/2015	kevinprice@bellsouth.net	Bays Mountain 15 Mile Trail Race	02:46:01	15M		11:04
9/20/2015	raylenemorrow@hotmail.com	Anchor Splash	24:12	3M	1st age group	08:04
9/20/2015	hokieman89@yahoo.com	Rhythm and Roots 5K	28:02	5K		09:03
9/19/2015	moose19775@yahoo.com	Stickboy 5k, Blowing Rock, NC	21:49	5K	26th overall out of 255 runners. 2nd place in age group.	07:02
9/15/2015	kevinprice@bellsouth.net	Iron Moutain 16 Mile Trail Run	03:28:00	16M		13:00
9/12/2015	lgboyer84@gmail.com	Eastman Road Race 10K	59:46	10K	325th Race OA 411/644, AG 5/8	09:38
9/12/2015	lgboyer84@gmail.com	Baileyton Celebration 5K	30:02	5K	327th Race, OA 45/90, AG 2/2	09:41
9/12/2015	raylenemorrow@hotmail.com	Eastman 2 miler	15:57	2M	broke TN record for 52 yr old female 1st age group	07:58
9/12/2015	kevinprice@bellsouth.net	2015 Eastman 10k Road Race	51:04	6.2M		08:14
9/7/2015	raylenemorrow@hotmail.com	Barberitos TRI	29:04	5K	2nd OA female , masters 300 m swim 8 mile bike 5k	09:23
9/5/2015	moose19775@yahoo.com	Duffield Daze 5k, Duffield, VA	20:53	5K	4th out of 49 runners. PR 5k	06:44
9/5/2015	kevinprice@bellsouth.net	Iron Mountain Trail Run 16 Miles	03:28:02	16M		13:00
9/3/2015	kevinprice@bellsouth.net	Barberitos Olympic Triathlon	03:44:24	33M		06:48
8/29/2015	kevinprice@bellsouth.net	Loudon Redskin Romp Triathlon	56:26	13.5M		04:11
8/21/2015	raylenemorrow@hotmail.com	Glow Run	16:38	2M	2nd female 3rd overall missed record by 7 seconds	08:19
8/20/2015	hokieman89@yahoo.com	Bojangles 5K - BMS	30:31	5K		09:51
8/9/2015	raylenemorrow@hotmail.com	Lake Logan Sprint	28:28	5K		09:11
8/8/2015	kevinprice@bellsouth.net	CTR Memorial 10K	57:44	6.2M		09:19
8/2/2015	raylenemorrow@hotmail.com	LPC Triathlon	28:07	5K	200 swim 17.5 bike 5k 1sy age group 50-59	09:04
8/1/2015	moose19775@yahoo.com	Railroad Days 5k, Appalachia, VA	21:28	5K	8th out of 91 runners. 1st place age group.	06:55
7/25/2015	raylenemorrow@hotmail.com	Statesville TRI	19:49	2.15M	1st Masters 4th female	09:13
7/19/2015	kevinprice@bellsouth.net	Secret City Sprint Triathlon	01:29:12	16M		05:34
7/19/2015	raylenemorrow@hotmail.com	Asheville Tri	27:21	5K	2n age group 400 m swim 11.6 mile bike 5k	08:49
7/14/2015	kevinprice@bellsouth.net	The Wolf Run 7 Mile Trail Run	01:17:03	7M		11:00
7/11/2015	kevinprice@bellsouth.net	Crazy Eights Run	43:20	4.9M		08:51
7/11/2015	kevinprice@bellsouth.net	Sweetwater Sprint Triathlon	01:14:01	19.3M		03:50
7/11/2015	raylenemorrow@hotmail.com	Westside Y Sprint	20:41	4K	200 yard swim 7 mile bike 4k 1st age group after 3 years	08:20
7/4/2015	moose19775@yahoo.com	Firecracker 4-Miler, Rogersville,TN	28:56	4M	13th overall out of 159 runners.	07:14
7/4/2015	kevinprice@bellsouth.net	Firecracker 4 Miler	36:52	4M		09:13
6/27/2015	raylenemorrow@hotmail.com	LAKE HICKORT TRI	30:03	5K	400 METER SWIM 12:05 16 BIKE 58:41 5K 2ND AGE GROUP	09:42
6/21/2015	kevinprice@bellsouth.net	Tellico Summer Soltice Sprint Triat	01:53:17	19.5M		05:49
6/13/2015	raylenemorrow@hotmail.com	Lakeside of the Smokies	32:16	5K	Triathlon 750 swim 16 bike 5k Grandmasters	10:25
6/7/2015	kevinprice@bellsouth.net	Double Dip Sprint Triathlon	02:10:36	20M		06:32
5/30/2015	moose19775@yahoo.com	Clinch River Trail Run, St. Paul,VA	29:12	5.5K	4th overall out of 21 runners.	08:34
5/17/2015	kevinprice@bellsouth.net	Ironman Chattanooga 70.3	08:01:32	70.3M		06:51
5/16/2015	raylenemorrow@hotmail.com	Lake James TRI	33:17	5K	2nd place trail run 750 swim 22 bike 5k	10:44
5/16/2015	moose19775@yahoo.com	Cradle to Grave 30k, Brevard, NC	03:21:46	30K	Finished 45th out of 117 runners.	10:51
5/11/2015	jacobs2heart@yahoo.com	Borden Park Mile+	08:41	1M	Time with God, (worked on a new message from God), starts at Home (8.41.74) fastest mile in so long. humid at 81* Tried some new shoes by Champion, felt really good. God Bless..+ ( =	08:41
5/9/2015	raylenemorrow@hotmail.com	BFF	27:48	5K	3rd female first age 50-59	08:58
5/6/2015	jacobs2heart@yahoo.com	Home Borden Park+	31:22	3M	Time with God, Genesis 4-6, Galatians 4. Easy run. 11.05, 10.29, and 9.48. "Thank-God"..+ ( =	10:27
5/5/2015	jacobs2heart@yahoo.com	Home Borden Park+	28:57	3M	Time with God, Genesis 1-3, Galations 4:1-21, prayed while running. Easy run. 9.58, 9.36, and 9.28. "Thank-God"..+ ( =	09:39
5/3/2015	raylenemorrow@hotmail.com	Buck Hurley TRI	27:51	5K	300 yr swim 8:00 T1 1:02 bike 10+ 38:58 T2 1:01 run 5k 27:51 total 1:16:55 3rd age group	08:59
5/3/2015	kevinprice@bellsouth.net	Amazing Grace	39:14	3.1M		12:39
4/25/2015	bszier@gmail.com	Trail Town Challenge	00:00	500M	Check out our website at trailtownchallenge.com!
4/25/2015	moose19775@yahoo.com	Run the Tunnel, Duffield, VA	30:40	3.8M	4th overall out of 54 runners.	08:04
4/18/2015	raylenemorrow@hotmail.com	Valdese Triathlon	28:35	5K	swim 250 bike 10 run 5k 6:44 T1 1:01 bike 37:06 T2 :53 run 28:35 no prize but faster from 2014 by 3:34	09:13
4/18/2015	moose19775@yahoo.com	Laurel Run Ascent, Church Hill, TN	01:41:09	11M	4th overall out of 62 runners	09:12
4/4/2015	raylenemorrow@hotmail.com	Friends of the Lake	26:20	5K	1st age group	08:30
3/21/2015	moose19775@yahoo.com	Dupont State Forest 12k, Brevard NC	59:47	12K	Finished 39th overall out of 231 runners.	08:02
3/21/2015	raylenemorrow@hotmail.com	Brandon's Run	26:01	5K	3rd female	08:24
3/15/2015	michaelpope58@gmail.com	United Airlines NYC HAlf Marathon	01:41:18	13.1M		07:44
3/14/2015	moose19775@yahoo.com	Mendota 5k River Run, Mendota, VA	21:27	5K	Finished 6th overall out of 73 runners.	06:55
3/7/2015	raylenemorrow@hotmail.com	ARC 5k	29:33	5K	2nd 50-59 1st 50-54 HILLS	09:32
2/28/2015	raylenemorrow@hotmail.com	Chilly Challenge	46:20	8K	3rd age group	09:20
2/14/2015	michaelpope58@gmail.com	Myrtle Beach Half Marathon	01:38:04	13.1M		07:29
2/14/2015	raylenemorrow@hotmail.com	Valentine	27:41	5K	2nd age group 8th year running this race	08:56
2/8/2015	raylenemorrow@hotmail.com	Run for yout Valentine	46:07	8K	1st age group	09:18
1/18/2015	michaelpope58@gmail.com	Chevron Houston Marathon	03:54:49	26.2M		08:58
1/17/2015	michaelpope58@gmail.com	ABB 5K	27:03	5K		08:44
1/10/2015	raylenemorrow@hotmail.com	Chase the Bair	27:01	5K	3rd female	08:43
1/3/2015	raylenemorrow@hotmail.com	Box Creek Wilderness	28:12	5K	1st age 3rd female 7th overall	09:06
1/1/2015	raylenemorrow@hotmail.com	Karen Kick Cancer	45:33	4.25M	fun run lots of fun	10:43
12/6/2014	raylenemorrow@hotmail.com	Reindeer Run	26:57	5K	2nd female	08:42
11/29/2014	raylenemorrow@hotmail.com	WCC turkey trot	29:03	5K	4th female 1st age group	09:22
11/22/2014	raylenemorrow@hotmail.com	Pisgah Pounder	26:48	5K	1st age group	08:39
11/16/2014	moose19775@yahoo.com	Veni Vedi Vici Day 2: Pisgah, NC	02:27:26	14.5M	16th out of 61runners for Day 2. 15th out of 48 for the two day event.	10:10
11/15/2014	raylenemorrow@hotmail.com	Unicoi unites thru Fitness	26:47	5K	!st age 5th female	08:38
11/15/2014	moose19775@yahoo.com	Veni Vedi Vici Day 1: Pisgah, NC	04:03:13	21.5M	25th out of 72 runners for Day 1. 15th out of 48 for the two day event.	11:19
11/8/2014	raylenemorrow@hotmail.com	PAWS for a cause	26:28	5K	1st female 5th overall no prize	08:32
11/1/2014	michaelpope58@gmail.com	TCS New York Marathon Dash to the F	22:50	5K		07:22
10/18/2014	raylenemorrow@hotmail.com	TRISumter	26:20	5K	swim 300 6:36, T1 1:05 bike 16 miles 57:35, T2 .43 run 5k 26:20 total 1:32:24	08:30
10/11/2014	sheltonad2@goldmail.etsu.edu	The Lung Run	04:00:00	5K		01:17:25
10/4/2014	moose19775@yahoo.com	High Knob Hellbender 10k Norton, VA	01:01:54	10K	Finished 8th overall out of 34 runners. 2000 ft one way climb to High Knob Tower from downtown Norton, VA.	09:59
9/27/2014	raylenemorrow@hotmail.com	Augusta Ironman	02:27:44	13.1M	Ironman 6:57:55 , 1.2 swim 35:41, T1 6:52, bike 56 miles 3:41:56, T2 5:42, run 13.1 2:27:44 = 6:57:55	11:17
9/20/2014	browntj@k12tn.net	RACE FOR WANDELL	00:00	1.86K	The "Race for Wandell" 3K run and walk will take place September 20th, 10:00 a.m. to help show support for Josh Wandell, principal at East Side Elementary in Elizabethton who is fighting Lou Gehrigs Disease.
9/14/2014	tonnewt@gmail.com	United Way 5K on the Speedway	02:00:00	5M	Start and finish on the worlds fastest dirt track!! Volunteer Motor Speedway Bulls Gap, TN	24:00
9/1/2014	raylenemorrow@hotmail.com	Barberitos TRI	20:10	2.26M	swim bike run	08:55
8/3/2014	raylenemorrow@hotmail.com	Lake Logan Sprint	28:35	5K	swim 500 m in lake bike 20k and run 5k no prize but did good on the swim	09:13
8/2/2014	moose19775@yahoo.com	Railroad Days 5k, Appalachia, VA	21:39	5K	11th out of 114 runners. 3rd in age group.	06:59
7/12/2014	raylenemorrow@hotmail.com	Westside TRI	21:30	4K	200 yr swim 12k bike 4k run 2nd age group	08:40
7/12/2014	kevinprice@bellsouth.net	Crazy 8's	43:31	4.9M		08:53
7/5/2014	kevinprice@bellsouth.net	Firecracker 4 Miler	33:27	4M		08:22
7/4/2014	raylenemorrow@hotmail.com	Firecracker	26:52	5K	2nd age group	08:40
6/28/2014	raylenemorrow@hotmail.com	War Path TRI	27:47	5K	1st GM	08:58
6/8/2014	raylenemorrow@hotmail.com	Aquathlon	29:00	5K	swim 300 meters 9:21 run a 5k 1st masters	09:21
5/31/2014	kevinprice@bellsouth.net	Casa Road Race 8k	47:00	4.9M		09:36
5/31/2014	kevinprice@bellsouth.net	Casa Mile Run	09:48	1M		09:48
5/31/2014	raylenemorrow@hotmail.com	Orchard 4 Miler	42:12	4M	2nd place slow run save legs for bike ride	10:33
5/26/2014	raylenemorrow@hotmail.com	Foothills TRI	22:44	2.57M	Foothills TRI 3rd age group, won the ag run	08:51
5/24/2014	moose19775@yahoo.com	Fragil X 5k Glow Run, Pound, VA	21:15	5K	3rd Overall	06:51
5/17/2014	raylenemorrow@hotmail.com	BFF	26:56	5K	1st age group 3 overall female	08:41
5/17/2014	moose19775@yahoo.com	Farmer's Market 5k, Norton, VA	21:24	5K	3rd Place Overall	06:54
5/10/2014	raylenemorrow@hotmail.com	wildcat	27:49	5K	1st age group	08:58
5/4/2014	raylenemorrow@hotmail.com	Falafel	27:16	5K	3rd age group	08:48
4/26/2014	raylenemorrow@hotmail.com	Valdese TRI	28:14	5K	2nd age group 250, 9 MILE, 5K 6:53, T1, 1:14 40:49, t2 .42, 28:14	09:06
4/26/2014	moose19775@yahoo.com	Run the Tunnel, Duffield, VA	31:33	3.8M	Finished 6th overall out of 68 runners. 1st place in age group.	08:18
4/5/2014	raylenemorrow@hotmail.com	Jeff Hewitt	27:34	5K	5th female, 1st age group	08:54
3/22/2014	lawrenceferrell@yahoo.com	Creeper 10 Miler	01:49:25	10M	Not bad need to pick it up at the end	10:56
3/22/2014	moose19775@yahoo.com	Assault on Black Rock, Sylva, NC	01:38:23	7M	Finished 23rd out of 115 runners. Met time limit to recieve 101 Challenge belt buckle. (Finished within 1:41). 2800 ft. elevation gain.	14:03
3/15/2014	raylenemorrow@hotmail.com	Oskar Blues	34:29	4M	2nd age group 50-59	08:37
3/15/2014	lawrenceferrell@yahoo.com	Chasing the Snake	53:06	10K	A long six miles	08:34
3/14/2014	lawrenceferrell@yahoo.com	Shamrock 4miler	32:50	4M	A good course	08:12
2/22/2014	kevinprice@bellsouth.net	Surgoinsville Ten Miler	01:18:05	10M		07:48
2/22/2014	raylenemorrow@hotmail.com	Chilly Challenge	42:59	8K	1st age group	08:40
2/15/2014	kevinprice@bellsouth.net	War Party 10k	48:32	6.2M		07:50
2/8/2014	kevinprice@bellsouth.net	Strawberry Plains Half Marathon	01:48:40	13.1M		08:18
2/8/2014	raylenemorrow@hotmail.com	Valentine 5k	27:01	5K	2nd age group 1st mother/daughter	08:43
1/11/2014	kevinprice@bellsouth.net	Norris Dam 12k Challenge	01:02:23	7.4M		08:26
1/4/2014	kevinprice@bellsouth.net	The Pistol Ultra 50k	06:00:00	31M		11:37
1/1/2014	kevinprice@bellsouth.net	New Year's Wakeup 5k	22:48	3.1M		07:21
1/1/2014	kevinprice@bellsouth.net	New Year's Wakeup Mile Run	06:38	1M		06:38
12/15/2013	mrsmandiicarter@yahoo.com	Reindeer Run/Santa Stroll	48:58	3.1M	My first 5k EVER! I placed third in my age group, and 66th over all. Not too bad of a start. (from the site) 66 Amanda Carter 124 24 F Church Hill TN 3/3 48:58 15:46	15:48
12/14/2013	moose19775@yahoo.com	Pioneer 5 Miler, Limestone, TN	36:30	5M	Finished 18th overall out of 83 runners. Finished 1st in age group.	07:18
12/14/2013	kevinprice@bellsouth.net	Pioneer 5 Mile Run	48:12	5M		09:38
12/7/2013	mckameyr@k12tn.net	Reindeer Run - Elizabethton	03:00:00	5K	This chirstmas themed 5k will take place on primarily flat terrain.	58:04
12/7/2013	raylenemorrow@hotmail.com	Reindeer Run	25:20	5K	FIRST place female , my very first one !!!	08:10
12/7/2013	moose19775@yahoo.com	Xterra Rocky Top 10k, Bays Mtn.	55:00	10K	Finished 8th out of 59 runners. 2nd in age group.	08:52
11/26/2013	raylenemorrow@hotmail.com	Turkey Breast 5k	25:09	5K	5th female 28th overall 1st age group	08:07
11/9/2013	kevinprice@bellsouth.net	BAE Vetran's Day Classic HM	01:54:03	13.1M		08:42
11/9/2013	raylenemorrow@hotmail.com	Vance Rocket Run	25:44	5K	First Grandmasters My 1st GM 25.00 gift card	08:18
10/26/2013	moose19775@yahoo.com	Haunted Half, Kingsport, TN	01:49:48	13.1M	Finished 132nd out of 699 runners	08:23
10/26/2013	kevinprice@bellsouth.net	Haunted Half Marathon	01:43:58	13.1M		07:56
10/26/2013	raylenemorrow@hotmail.com	Super Hero	25:58	5K	1st age group 50-59	08:23
10/19/2013	raylenemorrow@hotmail.com	TRISumter	26:18	5K	swim 300y 8:00 T1 1:21 biked 16.5m 56:50 T2 :43 run 5k 26:18 2nd age group	08:29
10/19/2013	moose19775@yahoo.com	Roan Mountain 10K, Roan Mt, TN	46:53	10K	16th place out of 81 runners. 2nd place in age group.	07:34
10/19/2013	diane@goodsamjc.org	Go for Good 5K	00:00	5K
10/19/2013	diane@goodsamjc.org	Go for Good 5k	00:00	5K
10/12/2013	Unicoiparksandrec@gmail.com	Pinnacle Trail Challenge	08:30:00	5M	Pinnacle Trail Challenge and Family Fun Hike. Come enjoy one of the most popular trails in East Tennessee culminating in a view from the top of Buffalo Mountain from the platform of the Pinnacle Fire Tower a magnificent view from 3500 feet.	01:42:00
10/6/2013	kevinprice@bellsouth.net	Duck Island Fall Mile	06:10	1M		06:10
9/22/2013	kevinprice@bellsouth.net	Bluegrass Half Marathon	01:43:49	13.1M		07:55
9/22/2013	raylenemorrow@hotmail.com	Anchor Splash Tri	25:13	5K	Retro TRI run,bike,swim. 1st age group	08:08
9/21/2013	moose19775@yahoo.com	Stickboy 5k, Blowing Rock, NC	21:50	5K	19th place overall out of 270	07:03
9/14/2013	kevinprice@bellsouth.net	Bays Mtn. 15 Trail Race	02:23:42	15M		09:35
9/7/2013	moose19775@yahoo.com	Eastman Road Race, Kingsport, TN	46:10	10K	101st out of 652 runners.	07:27
9/7/2013	kevinprice@bellsouth.net	Eastman 10k Race	46:06	6.2M		07:26
9/3/2013	moose19775@yahoo.com	Finer Miner 5k, Coeburn, VA	22:17	5K	3rd Place overall out of 50 runners.	07:11
9/2/2013	raylenemorrow@hotmail.com	Barberitos Fall Tri	26:15	5K	Masters total time 1:06:14 Swim 400y 7:16 T! 1:54, Bike 8.10 29:56, T2 :55, Run 5k 26:15	08:28
8/31/2013	raylenemorrow@hotmail.com	Pardee Apple Festival	46:14	8K	1st age group 2.7 mile I bonked	09:19
8/30/2013	kevinprice@bellsouth.net	Iron Mountain Trail Run	07:50:32	30M		15:41
8/24/2013	kevinprice@bellsouth.net	Phipps Bend 5000 Meters	21:17	3.1M		06:52
8/24/2013	moose19775@yahoo.com	Phipps Bend 5k, Surgoinsville, TN	21:13	5K	11th out of 88 runners. 1st in age group.	06:51
8/24/2013	raylenemorrow@hotmail.com	Maggie Valley Moonlight	42:40	8K	3rd age group	08:36
8/18/2013	raylenemorrow@hotmail.com	LPC Tri	28:04	5K	Swim 5:32 T1 1:15 Bike 1:10:28 T2 1:15 Run 5k 28:04 1st age group	09:03
8/17/2013	rweatherly26@comcast.net	Get Physical 5K and 1.5 Mile Walk	00:00	5K	Get Physical 5K Run and 1.5 Mile Walk
8/17/2013	hensley.garrett@gmail.com	2013 YMCA 5K	25:34	5K		08:15
8/10/2013	raylenemorrow@hotmail.com	Sourwood	26:55	5K	1st age group new age group	08:41
8/10/2013	kevinprice@bellsouth.net	Bays Blaze 15K Trail Race	01:48:10	9.3M		11:38
8/10/2013	kevinprice@bellsouth.net	CTR 10K Run	52:02	6.2M		08:24
8/6/2013	kevinprice@bellsouth.net	Duck Island Mile Run	06:10	1M		06:10
8/3/2013	moose19775@yahoo.com	Railroad Days 5k, Appalachia, VA	21:22	5K	9th out of 116 runners. 3rd place in age group.	06:54
7/27/2013	moose19775@yahoo.com	Baylee Dockery 5k, Gate City, VA	21:27	5K	9th place overall out of 65 runners.	06:55
7/21/2013	raylenemorrow@hotmail.com	Asheville TRI	25:35	5K	swim 400 meters 13:12 T1 1:03 Bike 11.6 miles 46:14 T2 .27 5k Run 25:35 1st age group	08:15
7/20/2013	kevinprice@bellsouth.net	Loonies Midnight Marathon	04:47:00	26.2M		10:57
7/16/2013	kevinprice@bellsouth.net	Wolf Run 7 Mile Trail Run	01:01:57	7M		08:51
7/13/2013	kevinprice@bellsouth.net	Kingsport Crazy 8's Run	36:47	4.9M		07:30
7/6/2013	raylenemorrow@hotmail.com	Westside YMCA TRI	19:06	4K	Tri in knoxville 2nd age group swim 200 yards 6:16, T1 1:52, Bike 12k 25:42, T2 .36, run 4k 19:06	07:42
7/6/2013	kevinprice@bellsouth.net	Firecracker 4 Miler	29:03	4M		07:16
7/6/2013	moose19775@yahoo.com	Firecracker 4-miler, Rogersville,TN	29:01	4M	24th out of 181 runners, 3rd place in age category.	07:15
7/4/2013	raylenemorrow@hotmail.com	fIRECRACKER	26:52	5K	1ST AGE GROUP RAINED ALOT	08:40
6/22/2013	kevinprice@bellsouth.net	2013 Rogersville Casa 8k Race	36:29	4.9M		07:27
6/22/2013	kevinprice@bellsouth.net	2013 Rogersville Casa 1 Mile Race	06:27	1M		06:27
6/22/2013	raylenemorrow@hotmail.com	Cat's Cradle	25:36	5K	4th female 1st age group	08:15
6/15/2013	raylenemorrow@hotmail.com	Run For Kids Sake	27:16	5K	1st age group some trail	08:48
6/8/2013	moose19775@yahoo.com	Varmit Half, Burkes Garden, VA	01:57:29	13.1M	100th out of 283 runners.	08:58
6/8/2013	kevinprice@bellsouth.net	The Varmit Half Marathon	01:45:25	13.1M		08:03
6/2/2013	kevinprice@bellsouth.net	The River Mile	06:20	1M		06:20
6/1/2013	moose19775@yahoo.com	Clinch River Trail Run, St Paul, VA	28:36	5.5K	3rd place overall out of 24 runners	08:23
5/27/2013	kevinprice@bellsouth.net	The Hope 4 Four Miler	28:42	4M		07:10
5/25/2013	raylenemorrow@hotmail.com	Military Appreciation Days	26:00	5K	1st age group	08:23
5/25/2013	kevinprice@bellsouth.net	Bill Gatton Memorial Freedom 5K	21:32	3.1M		06:57
5/18/2013	raylenemorrow@hotmail.com	Sevierville TRI	26:22	5K	150 swim 18k bike 5k run 1st age group	08:30
5/13/2013	kevinprice@bellsouth.net	Fear The Reaper 12 Hour	08:30:00	19.8M		25:45
5/5/2013	kevinprice@bellsouth.net	Rev 3 Olympic Triathalon	03:10:31	32M		05:57
5/4/2013	vb9momdad@comcast.net	5K Run/Walk for Williams Syndrome	00:00	5K	Pre-register at walk4williams.org. Arrive at Lifesytles Fitness Center in Johnson City at 8:00 am. Race start at 9:00 am. Family Fun Day to follow race. Contact Christina Maiden @ 423-534-3594 or camedlin33@yahoo.com. All money raised will directly enrich
4/28/2013	kevinprice@bellsouth.net	Hammer Sprint Dualathon	01:39:49	22.3M		04:29
4/27/2013	moose19775@yahoo.com	Run the Tunnel, Natural Tunnel SP	32:59	3.8M	12th place overall out of 79 runners. 3rd in age group.	08:41
4/27/2013	raylenemorrow@hotmail.com	Running with the Wildcats	26:38	5K	2nd 10yr ag	08:35
4/21/2013	raylenemorrow@hotmail.com	Falafel	26:57	5K	2nd age group	08:42
4/20/2013	kevinprice@bellsouth.net	Laurel Run Ascent 11 Mile Trail Run	01:46:34	11M		09:41
4/13/2013	kevinprice@bellsouth.net	2013 Bristol Half and Half Marathon	01:46:11	13.1M		08:06
4/13/2013	raylenemorrow@hotmail.com	Friends of Earth Fare	28:49	5K	2nd age group	09:18
4/13/2013	moose19775@yahoo.com	Bristol VA-TN Half & Half Marathon	01:51:13	13.1M	55th place out of 262 runners.	08:29
4/6/2013	raylenemorrow@hotmail.com	Cooper River Bridge Run	01:03:17	10K	ran with Morgan	10:12
4/6/2013	kevinprice@bellsouth.net	Xterra Power To The Tower 50k	08:47:15	32M		16:29
3/23/2013	kevinprice@bellsouth.net	Phipps Bend 11 Mile River Run	01:30:51	11M		08:16
3/23/2013	raylenemorrow@hotmail.com	Greenway Challenge	55:44	10K	no award	08:59
3/16/2013	raylenemorrow@hotmail.com	Shamrock	01:00:20	10K	Sore from 1/2 1st place age group	09:44
3/9/2013	raylenemorrow@hotmail.com	GHS 1/2 marathon	01:59:24	13.1M	finally under 2 hours	09:07
3/2/2013	vicatohub@hotmail.com	Fall Creek Thaw	01:17:50	15K		08:22
2/23/2013	raylenemorrow@hotmail.com	surgionsville 10 miler	01:37:18	10M	4th but 7:49 faster than 2012	09:44
2/23/2013	kevinprice@bellsouth.net	Surgoinsville Ten Miler	01:17:38	10M		07:46
2/17/2013	Sherri.Holbert@ahss.org	Frostbite 10k,5k,and 1-Mile Fun Run	00:00	5K	The 21st Annual Frostbite is presented by Southeastern Sports Medicine and takes place over flat to gently rolling terrain surrounding Park Ridge Health in Fletcher, NC. Register at www.prhfrostbite.com
2/16/2013	kevinprice@bellsouth.net	War Party 10k	47:41	6.2M		07:41
2/16/2013	raylenemorrow@hotmail.com	War Party	55:58	10K	3rd age group	09:02
2/16/2013	vicatohub@hotmail.com	War Party 10k	52:07	10K		08:24
2/9/2013	raylenemorrow@hotmail.com	Valentine 5k	27:20	5K	1st sister/sister 4th ag	08:49
1/12/2013	raylenemorrow@hotmail.com	Race for the Grasshopper	26:07	5K	1st place ag by 3/100 of a sec	08:25
1/1/2013	kevinprice@bellsouth.net	New Years Wake Up 5K	23:24	3.1M		07:33
1/1/2013	kevinprice@bellsouth.net	New Years Wake Up Mile Run	06:33	1M		06:33
12/29/2012	stacnjace@gmail.com	Church Hill Gym Treadmill	16:03	2M	Day after 11 mile marathon training run.	08:02
12/1/2012	raylenemorrow@hotmail.com	Reindeer Run	26:49	5K	1st age group	08:39
12/1/2012	kevinprice@bellsouth.net	2012 XTerra Rocky Top Trail Half Ma	02:18:36	13.1M		10:35
11/22/2012	chele.bentley@comcast.net	2012 Up and at 'em Turkey Trot	37:11	5K		12:00
11/22/2012	rock.bentley@comcast.net	2012 Up and at 'em Turkey Trot	37:22	5K		12:03
11/22/2012	kevinprice@bellsouth.net	Rogersville 5k Turkey Run	23:00	3.1M		07:25
11/22/2012	raylenemorrow@hotmail.com	Turkey Trot	25:55	5K	chip time no prize : (	08:22
11/10/2012	kevinprice@bellsouth.net	BAE Half Marathon Run	01:59:54	13.1M		09:09
11/10/2012	raylenemorrow@hotmail.com	Vance Rocket Run	26:35	5K	1st age group	08:35
11/4/2012	rock.bentley@comcast.net	2012 Speedway in Lights 5k	48:47	5K		15:44
11/4/2012	chele.bentley@comcast.net	2012 Speedway in Lights 5k	37:38	5K		12:08
10/27/2012	raylenemorrow@hotmail.com	Superhero	27:23	5K	1st age group windy hilly slower than last year.	08:50
10/27/2012	kevinprice@bellsouth.net	2012 Haunted Half Marathon	01:58:53	13.1M		09:05
10/21/2012	chele.bentley@comcast.net	Susan G. Komen Race for the Cure	43:10	5K		13:55
10/20/2012	raylenemorrow@hotmail.com	point lookout 5k	22:43	5K	3rd overall female	07:20
10/6/2012	moose19775@yahoo.com	High Knob Naturalist Rally 5k	25:54	5K	2nd place out of 28 runners	08:21
10/6/2012	narr9836@tvscable.com	Hart One 5K	20:10	3.1M	Great 5K in Wise, Va.	06:30
9/30/2012	Aosborne104@hotmail.com	Cooper's Race	30:35	5K	First 5K w/o obstacles.	09:52
9/29/2012	ewn5a@uvawise.edu	The UVa-Wise Red and Grey 5k	00:00	3.1M	to register, please go on www.uvawise.edu/sga and click the tab that says Red and Grey 5k. The cost is 12 dollars. Registration is at 8am and the race starts at 9am. There will also be a fun walk for participants.
9/29/2012	raylenemorrow@hotmail.com	Autism 5k	27:41	5K	2nd masters $50.00 Gift Card	08:56
9/23/2012	raylenemorrow@hotmail.com	Achor Splash TRI	29:46	5K	TRI swim 9:59 Bike 28:13 Run 29:46 2nd place AG	09:36
9/22/2012	kevinprice@bellsouth.net	2012 Bays Mountain 15 Miler	02:51:26	15M		11:26
9/22/2012	Aosborne104@hotmail.com	Mud, Sweat, and Cheers Mud Run	38:30	5K		12:25
9/8/2012	Aosborne104@hotmail.com	Eastman Road Race	18:28	3K	First race	09:56
9/8/2012	moose19775@yahoo.com	Eastman Road Race, Kingsport, TN	47:29	10K	Finished 100th out of 650 runners.	07:40
9/8/2012	kevinprice@bellsouth.net	Eastman 10k Road Race	51:34	6.2M		08:19
9/8/2012	raylenemorrow@hotmail.com	Run Walk Crawl for Hope	30:04	5K	1st in 40-49 some trail steep trail	09:42
9/1/2012	moose19775@yahoo.com	Duffield Daze 5k, Duffield, VA	20:56	5K	2nd place overall out of 85 runners.	06:45
8/25/2012	kevinprice@bellsouth.net	Phipps Bend 5000 Meter Run	23:15	3.1M		07:30
8/19/2012	raylenemorrow@hotmail.com	LPC TRI	29:36	5K	TRIATHLON AT LPC SWIM 7:04 BIKE 1:22:40 AND RUN 29:36 FUN FUN 3RD PLACE AG	09:33
8/18/2012	hensley.garrett@gmail.com	2012 YMCA 5K	25:51	5K	Broke my PR!!	08:20
8/11/2012	raylenemorrow@hotmail.com	Sourwood	26:20	5K	1st age group	08:30
7/17/2012	dancindev2@bvunet.net	Wolk Run 7 Miler	01:22:48	7M	Scenic and challenging trail race at Bays Mountain Park.	11:50
7/17/2012	moose19775@yahoo.com	Wolf Run 7 Miler: Kingpsort, TN	01:13:24	7M	Finished 132 out of 196 runners.	10:29
7/17/2012	kevinprice@bellsouth.net	Wolf Run 7 Mile Trail Race	01:08:23	7M		09:46
7/14/2012	jimandlois@inorbit.com	Crazy 8	01:02:31	8K	Wow! what a great race. Very exciting and a lot of fun. Hope to do better next year.Jim's time was 57.44.7. He beat me again!	12:36
7/14/2012	dancindev2@bvunet.net	Crazy 8's 8K	50:41	8K		10:13
7/14/2012	raylenemorrow@hotmail.com	Folkmoot	20:04	4.01K	3rd masters	08:04
7/14/2012	kevinprice@bellsouth.net	Kingsport Crazy Eights 8K	40:51	4.9M		08:20
7/4/2012	moose19775@yahoo.com	July 4th Road Race: Jonesville, VA	21:50	5K	4th place out of 25 runners.	07:03
7/4/2012	kevinprice@bellsouth.net	Rogersville Firecracker 4 Miler	30:45	4M		07:41
7/4/2012	kevinprice@bellsouth.net	Red White And Boom 4 Miler	34:41	4M		08:40
7/4/2012	raylenemorrow@hotmail.com	Firecracker	26:13	5K	2nd ag	08:27
7/4/2012	dancindev2@bvunet.net	Firecracker 4 Miler	40:12	4M		10:03
7/4/2012	dancindev2@bvunet.net	Red, White, & Boom 4 Miler	41:36	4M		10:24
6/30/2012	kevinprice@bellsouth.net	Don't Rock The Boat 5K	23:39	3.1M		07:38
6/30/2012	jimandlois@inorbit.com	Rock the Boat 5K	40:20	5K	My second race. Way too hot but we did it! Jim's 1st race. He beat me by 4 minutes.	13:01
6/23/2012	moose19775@yahoo.com	The Human Race: Lebanon, VA	22:52	5K	4th out of 22 runners.	07:23
6/23/2012	kevinprice@bellsouth.net	Rogersville Casa 8K Road Race	40:19	5M		08:04
6/23/2012	raylenemorrow@hotmail.com	Chick Fil A 5k	26:34	5K	1st masters, nice medal, 5 free meals, 1 hour massage. 19th F of 165	08:34
6/23/2012	dancindev2@bvunet.net	CASA 8K	50:28	8K		10:10
6/23/2012	kevinprice@bellsouth.net	Rogersville Casa Open Mile	07:23	1M		07:23
6/16/2012	dancindev2@bvunet.net	Rhododendron 10K	01:04:51	10K		10:28
6/16/2012	moose19775@yahoo.com	Hope for Haley 5k: Gate City, VA	21:21	5K	17th place overall out of 137 runners.	06:53
6/16/2012	raylenemorrow@hotmail.com	Run For Kids Sake	27:25	5K	2nd masters very nice prize hammock	08:51
6/9/2012	kevinprice@bellsouth.net	Bristol Challenge 6k run	29:41	3.8M		07:49
6/9/2012	dancindev2@bvunet.net	Varmit Half Marathon	02:35:44	13.1M		11:53
6/2/2012	raylenemorrow@hotmail.com	Blue Plum	25:07	5K	3rd ag 203 of 838	08:06
6/2/2012	kevinprice@bellsouth.net	Blue Plum 5K	23:31	3.1M		07:35
6/2/2012	moose19775@yahoo.com	Clinch River Trail Run, St Paul, VA	28:56	5.5K	5th Place out of 22 Runners.	08:29
6/2/2012	hensley.garrett@gmail.com	2012 Blue Plum 5K	28:09	5K		09:05
5/28/2012	ryankerrins@yahoo.com	Big Little 5K	22:00	5K		07:06
5/28/2012	raylenemorrow@hotmail.com	Big Little 5k	24:57	5K	1st place Masters !	08:03
5/26/2012	kevinprice@bellsouth.net	Bill Gatton Memorial Freedom 5K	24:40	3.1M		07:57
5/19/2012	kevinprice@bellsouth.net	The Hope 4	31:59	4M		08:00
5/19/2012	raylenemorrow@hotmail.com	BFF	26:46	5K	6th female 1st age group 10 yrs	08:38
5/12/2012	dancindev2@bvunet.net	Justin Foundation 5k	29:33	5K		09:32
5/12/2012	raylenemorrow@hotmail.com	Hearts for heros	25:54	5K	1ST PLACE RECIEVED 2ND BUT SHE WAS 44	08:21
5/6/2012	moose19775@yahoo.com	Amazing Grace 5k: Kingsport, TN	25:23	5K	82nd out of 554 runners.	08:11
5/5/2012	willoughby1954@yahoo.com	moccasin	01:20:00	7M		11:26
5/5/2012	dancindev2@bvunet.net	Animal Chase 10K	01:04:46	10K		10:27
5/5/2012	mbeecham@ahometownbank.com	1st Annual Ultimate Climb Challenge	00:00	2M
4/29/2012	raylenemorrow@hotmail.com	Falafel	25:38	5K	1st ag 2 min 3 sec off 2011	08:16
4/28/2012	dancindev2@bvunet.net	Run The Tunnel	44:07	3.8M	Very Challenging trail race with lots of stairs and hills.	11:37
4/28/2012	moose19775@yahoo.com	Run the Tunnel, Natural Tunnel SP	33:16	3.8M	12th place out of 70 runners. 3rd in age group.	08:45
4/21/2012	dancindev2@bvunet.net	Laurel Run Ascent	02:27:17	11M		13:23
4/21/2012	kevinprice@bellsouth.net	Laurel Run Ascent	02:04:34	11M		11:19
4/21/2012	raylenemorrow@hotmail.com	Nolichucky River Run	25:47	5K	1st place masters good race	08:19
4/14/2012	dancindev2@bvunet.net	Gloden Eagle 5K	29:35	5K		09:33
4/14/2012	jerseyholsten@aol.com	Race for the Cure	36:44	3.2M	MY VERY FIRST 5K!!!	11:29
4/14/2012	raylenemorrow@hotmail.com	Trot for Tots	26:41	5K	1st place 40-49 rather rolling !	08:36
4/7/2012	ryankerrins@yahoo.com	Run for TC	42:45	5M	Ran a smart run and had a good time!	08:33
4/7/2012	kevinprice@bellsouth.net	Xterra Power To The Tower 13.1	02:31:33	13.1M		11:34
4/1/2012	bigcarm@hotmail.com	Knoxville Half Marathon	01:29:59	13.1M	Good first race after some injuries from the winter. Still feeling around for how hard I should go. Didn't record splits.	06:52
3/31/2012	raylenemorrow@hotmail.com	Black Mtn Challange 10k	55:02	10K	1st place ag	08:53
3/31/2012	dancindev2@bvunet.net	Take Back the Night 5K	29:19	5K		09:27
3/25/2012	kevinprice@bellsouth.net	Yes 5K	25:42	3.1M		08:17
3/25/2012	raylenemorrow@hotmail.com	NC 1/2 marathon	02:05:30	13.1M	tough course sick the night before but finished	09:35
3/24/2012	kevinprice@bellsouth.net	Phipps Bend 11 Mile Trail Race	01:46:12	11M		09:39
3/24/2012	dancindev2@bvunet.net	Phipps Bend River Run	02:11:33	11M		11:58
3/24/2012	amberjfinch@hotmail.com	Band on the Run	00:00	5K	Save the date for the return of Sullivan East High Schools BAND ON THE RUN! After a 5 year break, we are ready to get running again. More info will be posted shortly...
3/17/2012	kevin@endurancesportsmanagement.com	Fall Creek Falls 50K & 12 mile tra,	00:00	50K	http://endurancesportsmanagement.com - Discounts starting 12/15
3/17/2012	taraharrell02@hotmail.com	Chasing Snakes	01:01:00	6.2M		09:50
3/16/2012	kevinprice@bellsouth.net	Shamrock 4 Miler	32:56	4M		08:14
3/14/2012	clancaster@strongwell.com	Park run	35:00	4.2M		08:20
3/10/2012	dancindev2@bvunet.net	5K Run for St. Anne School	29:46	5K		09:36
3/10/2012	kevinprice@bellsouth.net	Joggin for the Noggin 5K	24:01	3.1M		07:45
3/3/2012	dancindev2@bvunet.net	Foot Rx 5K	29:47	5K		09:36
3/3/2012	kevinprice@bellsouth.net	Foot RX 5K	25:12	3.1M		08:08
2/25/2012	dancindev2@bvunet.net	Surgoinsville 10 Miler	01:57:05	10M		11:42
2/25/2012	raylenemorrow@hotmail.com	Surgoinsville	01:44:59	10M	training for 1/2, 2nd age group	10:30
2/25/2012	kevinprice@bellsouth.net	Surgoinsville Ten Miler	01:28:41	10M		08:52
2/19/2012	raylenemorrow@hotmail.com	Frostbite	24:30	5K	new PR 2nd ag	07:54
2/18/2012	michaelpope58@gmail.com	Mrytle Beach Half Marathon	01:46:44	13.1M		08:09
2/18/2012	sheddingcat@comcast.net	Pinnacle Tower	01:31:00	10M		09:06
2/13/2012	debbie.heck@jtekt.com	training run	35:00	3.25M		10:46
2/11/2012	raylenemorrow@hotmail.com	Valentine 5k	25:34	5K	3rd age group 1st Mother/ Daughter cold 24 wind gust of 20 wind chill of 5	08:15
2/9/2012	debbie.heck@jtekt.com	training run	37:15	3.25M	recovering from hip surgery slowly on the mend.	11:28
1/28/2012	kevinprice@bellsouth.net	War Party 10K Run	52:35	6.2M		08:29
1/28/2012	raylenemorrow@hotmail.com	War Party 10k	53:17	10K	1st AG	08:36
1/28/2012	dancindev2@bvunet.net	War Party 10K	01:05:07	10K		10:30
1/15/2012	michaelpope58@gmail.com	Chevron Houston Marathon	03:59:10	26.2M		09:08
12/31/2011	kevinprice@bellsouth.net	Phipps Bend New Years 5K	24:43	3.1M		07:58
12/31/2011	raylenemorrow@hotmail.com	Run in the New Year's	25:15	5K	Bad head cold but new PR 2nd age group	08:09
12/24/2011	kevinprice@bellsouth.net	Freedom Run 5K	26:06	3.24M		08:03
12/23/2011	willoughby1954@yahoo.com	gorge top to bottom & rtn	00:00	7M
12/18/2011	bigcarm@hotmail.com	Jacksonville Bank Marathon	03:08:37	26.2M	Third marathon of 2011. Unplanned stops at mi 16 and mi 25, but pulled it together. Beautiful scenery, good weather!	07:12
12/17/2011	raylenemorrow@hotmail.com	Pioneer 5 miler	42:30	5M	2nd place	08:30
12/15/2011	welliott@eastman.com	Pioneer 5mile	38:10	5M	Current "PB" for 8k race.	07:38
12/3/2011	clancaster@strongwell.com	Park run	40:00	5M		08:00
11/24/2011	ryankerrins@yahoo.com	Chase the Turkey	23:06	5K		07:27
11/24/2011	kevinprice@bellsouth.net	5K Give Thanks Family Fund Run	23:50	3.1M		07:41
11/24/2011	raylenemorrow@hotmail.com	Turkey Trot	25:28	5K	253 out of 1423 new PR no prize	08:13
11/19/2011	raylenemorrow@hotmail.com	Downtown 1 miler	07:40	1M	1st place female	07:40
11/13/2011	kevinprice@bellsouth.net	Bristol Motor Speedway 5k	25:48	3.1M		08:19
11/13/2011	mccoy_5@comcast.net	PHIL Foundation 5K Fun Run/Walk	00:00	5K	This Fun Run/Walk benefits the philanthropic activities of the PHIL (People Helping in Love) Foundation. Race begins at 2 p.m. at the Daniel Boone High School Cross Country Trail in Gray. Registration $15 per person. Register in-person at the DBHS gym
11/12/2011	raylenemorrow@hotmail.com	Superhero	25:56	5K	3rd in age group	08:22
11/12/2011	craddock.doc@gmail.com	SWVRRC Grand Prix 15k	00:00	15K	The SWVRRC is sponsoring its 3-event Grand Prix races at Pipestem Resort State Park, Pipestem WV - http://www.pipestemresort.com/. Dates and race distances are October 15 � 5K, October 29 � 10K (Pumpkin Run), and November 12 � 15K. www.swvrrc.org for e
11/5/2011	raylenemorrow@hotmail.com	Race for Ian	26:53	5K	Hilly but got 2nd in masters !	08:40
10/30/2011	michaelpope58@gmail.com	Martine Corps Marathon	05:10:02	26.2M	both legs cramped @ 26.8 miles; couldn't move for about +/- 45 minutes.	11:50
10/29/2011	kevinprice@bellsouth.net	Haunted Half Marathon	02:02:30	13.1M		09:21
10/29/2011	ryankerrins@yahoo.com	Haunted Half Marathon	02:06:23	13.1M	First half. I had a great time!	09:39
10/29/2011	bigcarm@hotmail.com	Cyclone Chase 5k	18:25	5K	Steady pacing, got an overall win this time. Mostly flat course, terrific sponsorship. Pretty cold out!	05:56
10/23/2011	shawn@thehope4.com	Race For the Cure	26:03	5K		08:24
10/23/2011	kevinprice@bellsouth.net	Susan G Komen 5K	25:44	3.14M		08:12
10/23/2011	raylenemorrow@hotmail.com	Myrtle Beach Mini Marathon	02:00:40	13.1M	sore hoping to recover quick	09:13
10/15/2011	raylenemorrow@hotmail.com	Scamper	26:10	5K	1st age group, wanted masters but did 50 and over	08:26
10/15/2011	craddock.doc@gmail.com	SWVRRC Grand Prix 5k	00:00	5K	The SWVRRC is sponsoring its 3-event Grand Prix races at Pipestem Resort State Park, Pipestem WV - http://www.pipestemresort.com/. Dates and race distances are October 15 � 5K, October 29 � 10K (Pumpkin Run), and November 12 � 15K. www.swvrrc.org for e
10/15/2011	carolyn.gulley@lmunet.edu	Railsplitter 5K	00:00	5K
10/15/2011	aker.angelia@jobcorps.org	BRJC Make a Difference 5K	00:00	5K	Blue Ridge Job Corps Marion VA to benefit Breast Cancer Research
10/8/2011	tsams68@gmail.com	5k along the French Broad	00:00	5K	http://www.hsclc.org/newsevents/hsclc5krun.html Fund raiser benefits Hot Springs Childrens Learning Center preschool program. 1-miler for kids. More info contact: Tina Sams tsams68@gmail.com
10/8/2011	kevinprice@bellsouth.net	Erwin Apple Festival 4 Miler	34:06	4M		08:32
10/8/2011	michaelpope58@gmail.com	Apple Festival 4 Miler	31:08	4M		07:47
10/1/2011	raylenemorrow@hotmail.com	DuPont	01:05:53	10K	trail run very steep	10:38
9/25/2011	kevinprice@bellsouth.net	Mud Sweat And Cheers 5K	24:51	3.1M		08:01
9/24/2011	raylenemorrow@hotmail.com	Autism	28:39	5K	2nd in AG 10 yr killer hill	09:15
9/24/2011	bigcarm@hotmail.com	VMC 5k	18:48	5K	Not fully recovered from marathon, but had a great time out there. Perfect weather.	06:04
9/18/2011	kevinprice@bellsouth.net	Fit For The King 5K	27:52	3.1M		08:59
9/18/2011	shawn@thehope4.com	Fit For The King	24:51	5K		08:01
9/17/2011	shawn@thehope4.com	Bristol Rhythm & Roots	25:06	5K		08:06
9/17/2011	kevinprice@bellsouth.net	Bays Mountain 15 Mile Run	03:05:28	15M		12:22
9/17/2011	bigcarm@hotmail.com	US Air Force Marathon	03:08:29	26.2M	Took a friend's bib and ran as an alias. Fell apart after mile 23, but no broken bones this time!	07:12
9/11/2011	raylenemorrow@hotmail.com	J B L	25:42	5K	1st in AG shaved 1 minute off last yr	08:17
9/10/2011	shawn@thehope4.com	Eastman Road Race	52:22	10K		08:27
9/10/2011	kevinprice@bellsouth.net	Eastman 10K Road Race	57:36	6.2M		09:17
9/10/2011	ryankerrins@yahoo.com	Eastman Road Race	47:50	10K	Paced myself well. Great race for me.	07:43
9/5/2011	shawn@thehope4.com	Summer's End	26:50	5K		08:39
9/5/2011	josh_guestriver@yahoo.com	Salt Trail 5K	00:00	5K	The run will be located on the Salt Trail as part of the Saltville Labor Day celebration. Registration will be at the pavilion near the post office in Saltville beginning at 8:30 am. Race Starts at 10:00 am. Contact Josh Larsen 276-628-1600 f
9/3/2011	raylenemorrow@hotmail.com	Apple Festival	45:03	8K	2nd place ag nice vest instead of shirt	09:05
9/3/2011	gingrich1206@embarqmail.com	Run Fer Da Hills	12:31	1.5M		08:21
8/28/2011	raylenemorrow@hotmail.com	Warriors Dash	43:43	5K	12 obstacles over the course must run again lots of FUN	14:06
8/27/2011	harrelljb.jb@gmail.com	Phipps Bend 5K	28:40	5K	first 5K ever	09:15
8/27/2011	clancaster@strongwell.com	Park run	40:00	5M		08:00
8/27/2011	shawn@thehope4.com	Phipps Bend 5K	24:43	5K		07:58
8/20/2011	shawn@thehope4.com	Greene Co. YMCA	25:51	5K		08:20
8/20/2011	raylenemorrow@hotmail.com	HOSA 5K	26:45	5K	2nd female overall no prize:(	08:38
8/20/2011	terri@tdc-comm.com	Run for the Red	00:00	5K	Fundraiser for the Lakeway chapter of the American Red Cross. Race will begin at 9am at Panther Creek Park in Morristown, TN. Entry fee: $15. You will receive a t-shirt and free lunch. For registration forms, email terri@tdc-comm.com or call 423-258-4118.
8/13/2011	raylenemorrow@hotmail.com	Sourwood	25:55	5K	3rd place PR in this race	08:22
8/13/2011	michaelpope58@gmail.com	Christopher Todd Richardson	51:07	10K		08:15
8/9/2011	bigcarm@hotmail.com	MRHBC Cherokee Park Run	14:18	2.4M	Another fun day with the MRHBC! A few difficult spots in the course, but good & short. Second place, lost a kicking match at the end.	05:57
8/6/2011	shawn@thehope4.com	Appalachia Railroad Days 5K	27:20	5K		08:49
8/6/2011	bigcarm@hotmail.com	Pigeon Forge Midnight 8k	30:53	8K	Race start at 11:59 pm. Tired. Splits 6:04, 6:04, 6:09, 6:20, and 6:13. Finished 27th.	06:14
8/2/2011	bigcarm@hotmail.com	MRHBC Panther Creek Trail Run	36:36	8K	Fun, really informal trail race, my very first "win." Extremely difficult terrain. I cleared out all the spider webs!	07:23
7/30/2011	ryankerrins@yahoo.com	ETSU Physical Therapy 5K	28:29	5K	Terrible, ran first mile in 6.30 pace, then died real bad. Stopped Running for 2 weeks prior.	09:11
7/30/2011	bigcarm@hotmail.com	Abingdon Main Street 5k	18:29	5K	Satellite says distance was more like 3.2mi, but at any rate, great race. Need to be more Abingdon night races!	05:58
7/30/2011	raylenemorrow@hotmail.com	Bele Chere	27:38	5K	8th ag finished 364 of 1395	08:55
7/23/2011	bigcarm@hotmail.com	Karns Community 5k	18:11	5K	Def. improvement over 2009 and 2010. Splits at 5:55, 6:06, and 5:38. Fourth. Wore my knee out a little.	05:52
7/23/2011	raylenemorrow@hotmail.com	Folkmoot	26:16	5K	1st place in AG	08:28
7/16/2011	ryankerrins@yahoo.com	Crazy 8's	41:27	8K	train for longer races!	08:21
7/16/2011	bigcarm@hotmail.com	Crazy 8's 8k	30:41	8K	Overhydrated, but better safe than sorry. Had a lot of fun this year!	06:11
7/16/2011	shawn@thehope4.com	Crazy 8's	43:52	8K		08:51
7/16/2011	kevinprice@bellsouth.net	Crazy 8's 8K Run	44:15	4.9M		09:02
7/16/2011	michaelpope58@gmail.com	Crazy 8's	37:57	8K		07:39
7/9/2011	raylenemorrow@hotmail.com	Go for Good	27:13	5K	1st place ag	08:47
7/4/2011	raylenemorrow@hotmail.com	Firecracker	26:47	5K	no prize : (	08:38
7/4/2011	kevinprice@bellsouth.net	Red White And Boom 4 Miler	35:22	4M		08:50
7/4/2011	shawn@thehope4.com	Red White and Boom	37:46	4M		09:26
7/3/2011	bigcarm@hotmail.com	Pilot Fireball Moonlight Classic 5k	18:19	5K	Hot, overcrowded, and dangerous, but I'm thankful for the volunteers and staff. Splits at 5:32, 5:59, 6:09.	05:55
7/2/2011	kevinprice@bellsouth.net	Firecracker Four Miler Rogersville	34:10	4M		08:32
7/2/2011	michaelpope58@gmail.com	Firecracker 4 Miler	34:31	4M		08:38
6/25/2011	bigcarm@hotmail.com	Cove Lake 5k	18:20	5K	Warm out today, beautiful course and great prizes. Won age group, sixth overall.	05:55
6/19/2011	bigcarm@hotmail.com	Charlottesville Men's Four-Miler	24:16	4M	Drizzly, humid. Excellent course with some competitive guys. Slowed down after mile 3, finished 18th overall.	06:04
6/18/2011	raylenemorrow@hotmail.com	Rhododendron	57:32	10K	Long race struggled in the last mile 3rd age group	09:17
6/18/2011	kevinprice@bellsouth.net	Jackie Long Memorial 5K	25:42	3.1M		08:17
6/18/2011	michaelpope58@gmail.com	Rhododendron 10K	52:51	10K		08:31
6/11/2011	kevinprice@bellsouth.net	Casa 1 Mile Run	07:27	1M		07:27
6/11/2011	kevinprice@bellsouth.net	2011Casa 8K	42:36	4.9M		08:42
6/11/2011	bigcarm@hotmail.com	The Varmint 5k	18:56	5K	Sinus infection. Splits 5:34, ~6:30, and 6:06. Very challenging, good fun!	06:06
6/11/2011	raylenemorrow@hotmail.com	Covered Bridge	27:12	5K	3rd AG clock said 27:12 results said 27:29	08:46
6/4/2011	kevinprice@bellsouth.net	The Blue Plum 5k	24:35	3.1M		07:56
6/4/2011	ryankerrins@yahoo.com	Blue Plum 5K	23:01	5K		07:25
6/3/2011	bigcarm@hotmail.com	City People Downtown Dash	05:11	1M	Personal best mile time! Great crowd and well-organized.	05:11
5/30/2011	shawn@thehope4.com	Big Little 5K	27:58	5K		09:01
5/30/2011	ryankerrins@yahoo.com	Big Little 5K	23:16	5K	Ran to fast for 1st mile. Note to self: Don't squat 2 days before race!	07:30
5/30/2011	raylenemorrow@hotmail.com	Big Little 5K	26:26	5K	On the cart path of a golf course good race 1st in ag	08:32
5/28/2011	kevinprice@bellsouth.net	Bill Gatton Memorial Freedom 5k	24:29	3.1M		07:54
5/28/2011	raylenemorrow@hotmail.com	Hope for Warriors	26:36	5K	2nd ag finally back in the 26's	08:35
5/21/2011	kevinprice@bellsouth.net	The Hope4 Four Mile Run	34:25	4M		08:36
5/21/2011	raylenemorrow@hotmail.com	The Hope 4	36:12	4M	2nd ag just felt sluggish	09:03
5/21/2011	jaynesluss@gmail.com	Run/Walk for FA (Fanconi Anemia	00:00	5K	Run/Walk for FA (Fanconi Anemia) Registration at 8:00 am, Ringley Park, Coeburn, Virginia All proceeds to be donated to Fanconi Anemia in Memory of Nicholas Boggs 9-10-1998 to 10-16-2010 For more information contact: jaynesluss@gmail.com
5/15/2011	shawn@thehope4.com	AmazinGrace	27:28	5K		08:52
5/15/2011	ryankerrins@yahoo.com	AmazingRace 5K	22:37	5K	Felt great paced myself well this time.	07:18
5/15/2011	raylenemorrow@hotmail.com	Falafel	27:41	5K	Hot and hilly 2nd in ag	08:56
5/14/2011	kevinprice@bellsouth.net	Foot Rx 5K	25:32	3.1M		08:14
5/14/2011	michaelpope58@gmail.com	FootRX 5K	24:20	5K		07:51
5/6/2011	michaelpope58@gmail.com	Depot Dash 5K	22:37	5K		07:18
5/6/2011	kevinprice@bellsouth.net	Depot Dash 5K	25:37	3.1M		08:16
5/6/2011	ryankerrins@yahoo.com	Depot Dash	24:55	5K	Burned it up to quick. Was dead at 1.5 miles	08:02
4/30/2011	raylenemorrow@hotmail.com	Running with the Wildcats	27:30	5K	good race hilly 1st ag	08:52
4/29/2011	bigcarm@hotmail.com	Dogwood Mile	05:39	1M	First race on the new bone! Ran unregistered. Great night in downtown Knoxville!	05:39
4/23/2011	kevinprice@bellsouth.net	Laurel Run Ascent 11 M Trail Race	02:03:05	11M		11:11
4/17/2011	kevinprice@bellsouth.net	YES 5k	25:48	3.1M		08:19
4/16/2011	raylenemorrow@hotmail.com	Relay for Life	25:09	5K	3rd female overall not organized at all 1st AG	08:07
4/16/2011	kevinprice@bellsouth.net	Run For TC 5 Mile Trail Race	53:58	5.19M		10:24
4/16/2011	jollyrancher0502@gmail.com	ETSU's RELAY FOR LIFE 5K	00:00	5K
4/6/2011	quigley679@yahoo.com	My 5K course.	30:54	3.2M	Great night to run. Felt pretty good, but didn't want to push it too hard. I beleive my time can improve quite a bit over the summer.	09:39
4/3/2011	quigley679@yahoo.com	My 5K course.	29:00	3.1M	Beautiful day. The run felt great and my time improved.	09:21
4/2/2011	raylenemorrow@hotmail.com	Cooper River Bridge Run	57:47	10K	first 10k since October feeling good	09:19
4/2/2011	kevinprice@bellsouth.net	Run The Gump	26:18	3.2M		08:13
3/31/2011	quigley679@yahoo.com	My 5K course.	00:00	3.1M	Felt bad during this run. Bad weather, gps stopped working, rainy and cold. No time.
3/29/2011	quigley679@yahoo.com	Commonwealth Ave. and back home	31:11	3.1M	5K again with no knee problems. 2nd attempt and felt pretty good.	10:04
3/27/2011	bigcarm@hotmail.com	Virginia Creeper Marathon	03:16:29	26.2M	Broke a foot bone around mile 14. Yuck. Great race though, thoughtfully put together, looking forward to next time!	07:30
3/26/2011	raylenemorrow@hotmail.com	Take Back the Night	28:23	5K	1st ag slower than 2009 but hopefully getting over stress fracture	09:09
3/26/2011	kevinprice@bellsouth.net	Boys & Girls Club 3K Rogersville	14:30	1.8M		08:03
3/26/2011	ryankerrins@yahoo.com	Chasing Snakes	53:21	10K	First 10k	08:36
3/26/2011	raceforhope@milligan.edu	Race for Hope	00:00	5K	Race to raise awareness and support for the fight against human trafficking. http://www.milligan.edu/raceforhope/
3/20/2011	michaelpope58@gmail.com	NYC Half Marathon	01:48:01	13.1M		08:15
3/20/2011	raylenemorrow@hotmail.com	Quintiles 1/2	03:00:00	13.1M	only ran 6 miles recovery from stress fracture	13:44
3/19/2011	kevinprice@bellsouth.net	Phipps Bend River Run 10 Miler	01:35:08	10M		09:31
3/12/2011	raylenemorrow@hotmail.com	Shamrock 5k	28:47	5K	very hilly fott a little sore but getting better 2ND AG	09:17
3/12/2011	kevinprice@bellsouth.net	Chasing Snakes 10K Road Race	55:31	6.2M		08:57
3/5/2011	bigcarm@hotmail.com	Love Your Libraries 5k	18:23	5K	Drizzly. Nice event, but no mile markers. Second overall. Now, to focus on healing some overuse injuries.	05:56
2/27/2011	bigcarm@hotmail.com	Whitestone 30k	02:08:21	30K	Good event! Got there late, no stretch--never again! Fell apart after mile 13, couldn't get under 7:00/mile again. Random dog ran the last three miles with me.	06:54
2/26/2011	michaelpope58@gmail.com	Surgoinsville 10 Miler	01:20:35	10M		08:04
2/20/2011	raylenemorrow@hotmail.com	Frostbite 5k	27:48	5K	2nd ag slowly getting back	08:58
2/20/2011	michaelpope58@gmail.com	Austin Marathon & Half Marathon	02:03:53	13.1M	i was sick (sinus).	09:27
2/14/2011	willoughby1954@yahoo.com	flatwoods	00:00	5M
2/13/2011	kevinprice@bellsouth.net	Valentines Day Duo 5K	27:02	3.1M		08:43
2/13/2011	shawn@thehope4.com	Valentines Duo	26:44	5K		08:37
2/12/2011	bigcarm@hotmail.com	Cedars Frostbite Half Marathon	01:26:03	13.1M	Terrific day! Splits 6:25, 6:19, 6:32, 6:31, 6:35, 6:22, 6:30, 6:45, 6:24, 6:39, 6:44, 6:51, 6:39; 10th overall, 2nd age group.	06:34
2/12/2011	raylenemorrow@hotmail.com	Valentine 5k	28:05	5K	first day back in 40 days off stress fracture, 1st in sister/sister	09:04
1/29/2011	bigcarm@hotmail.com	War Party 10k	37:52	10K	Beautiful sunny day! Splits at 6:02, 5:47, 6:08, 6:26, 6:07, and 6:07; 5k in ~18:30, 8k in 30:32.	06:06
1/29/2011	snewland@embarqmail.com	War Party 10k	01:05:12	10K		10:31
1/29/2011	shawn@thehope4.com	War Party 10K	56:09	10K		09:03
1/29/2011	kevinprice@bellsouth.net	War Party 10K	56:43	6.2M		09:09
1/29/2011	michaelpope58@gmail.com	War Party 10k	46:20	10K		07:28
1/16/2011	bigcarm@hotmail.com	Dirty Dozen Doozy 8k	33:03	8K	Snow, ice, mud, three wrong turns, and congestion. Not my best day, but a great no frills event for a great cause.	06:40
1/8/2011	shawn@thehope4.com	Walt Disney World 1/2 Marathon	02:04:17	13.1M		09:29
1/1/2011	bigcarm@hotmail.com	New Years Day 5k	18:21	5K	Raining buckets in Knoxville. Managed to outskirt the pack at the start this time, enjoyed a flat course, finished 16th.	05:55
1/1/2011	raylenemorrow@hotmail.com	WAKE UP AND RUN	26:02	5K	3RD AG	08:24
1/1/2011	shawn@thehope4.com	New Year's Day Wake Up	27:06	5K		08:45
1/1/2011	michaelpope58@gmail.com	2011 New Year's Day 5k / Phipps Ben	20:54	5K		06:45
12/18/2010	shawn@thehope4.com	Pioneer 5 Miler	49:05	5M	First run back from calf injury	09:49
12/12/2010	michaelpope58@gmail.com	West Palm Beach Marathon	03:57:02	26.2M		09:03
12/11/2010	bigcarm@hotmail.com	Jingle Bell 5k	18:58	5K	Their digital display said 18:43, so I'm not sure what's going on there. Lost ~20 seconds starting farther back in the pack. Won 20-29 age group. Keep on keeping on.	06:07
12/5/2010	bigcarm@hotmail.com	Maryville Reindeer Run 5k	18:31	5K	Got there late, no time to warm up. Cold conditions, but still felt okay. Won 25-29 age group.	05:58
12/5/2010	aweaver101@hotmail.com	New Balance Girls on the Run	42:30	5K	First run in several years. Sharee ran with me, her first. 5 degrees with 30 mph winds and snow. My coldest run ever but legs felt good.	13:43
12/4/2010	raylenemorrow@hotmail.com	Jingle Bell	26:05	5K	2nd ag 28 sec faster than last yr	08:25
11/25/2010	raylenemorrow@hotmail.com	Turkey Trot	26:06	5K	5th out of 69 ag	08:25
11/25/2010	ryankerrins@yahoo.com	Chase the Turkey	29:00	5K	First 5K	09:21
11/20/2010	sgewelke@gmail.com	Ferguson Freeze	25:18	3.11M	very fast race got my first pr,somewhat an incline race	08:08
11/20/2010	raylenemorrow@hotmail.com	1 Mile Downtown	07:48	1M	3rd in ag	07:48
11/13/2010	chuckmcgaharut@aol.com	BAE 5K	00:00	3.1M
11/13/2010	Heather.Crawford@jbc.edu	NCCAA DII National Championships	26:49	5K	Elvin R. King Cross Country Course. Cedarville University, Ohio.	08:39
11/13/2010	raylenemorrow@hotmail.com	Super Hero	26:50	5K	1st age group lots of long hills	08:39
10/31/2010	michaelpope58@gmail.com	Athens Classic Marathon	04:15:17	26.2M		09:45
10/30/2010	shawn@thehope4.com	Haunted Half	01:59:37	13.1M		09:08
10/27/2010	sgewelke@gmail.com	The Buffalo Miligan 5 k	25:48	3.11M	pretty hilly fast race	08:18
10/24/2010	raylenemorrow@hotmail.com	Myrtle Beach Mini Marathon	02:17:33	13.1M	great fun ran hard at the 5k but still finished the 1/2 injury free.	10:30
10/24/2010	shawn@thehope4.com	Race For The Cure	24:48	5K		08:00
10/24/2010	Colove88@yahoo.com	2010 Race for the Cure	33:22	5K		10:46
10/23/2010	raylenemorrow@hotmail.com	Coastal 5k	25:34	5K	2nd ag fun race 58th overall 525 finishers	08:15
10/16/2010	raylenemorrow@hotmail.com	Scamper	26:26	5K	1st AG 56 sec faster than 2009	08:32
10/13/2010	christian.bresnock@yahoo.com	Interval Run #2 of month	35:00	5M	Interval Run: Mile easy, mile hard, repeat	07:00
10/2/2010	bigcarm@hotmail.com	VMC 5k	18:38	5K	Hilly course. Maybe a tad short of 5k. Third in age group.	06:01
10/2/2010	raylenemorrow@hotmail.com	Apple Festival	34:09	4M	2nd ag good race	08:32
10/2/2010	shawn@thehope4.com	Apple Festival	33:19	4M		08:20
9/25/2010	raylenemorrow@hotmail.com	Thomas Wolfe 8K	44:48	8K	3rd ag	09:02
9/25/2010	michaelpope58@gmail.com	Hills and Hollows Half Marathon & 5	01:42:45	13.1M		07:51
9/25/2010	stevebick03@gmail.com	Toys-4-Tots Mud, Sweat, &Tears	00:00	5K
9/19/2010	raylenemorrow@hotmail.com	Hope for horses	28:20	5K	2nd ag hot and hilly	09:08
9/18/2010	michaelpope58@gmail.com	Rhythm & Roots 5k	21:01	5K		06:47
9/12/2010	raylenemorrow@hotmail.com	JBL	26:42	5K	1st place ag flat , need to get rid of my cold!!!	08:37
9/11/2010	bigcarm@hotmail.com	Eastman Road Race	39:33	10K	Soaking wet. Splits at 6:16, 6:19, 6:17, 6:29, 6:42, and 6:13; 5k at ~19:00, 8k at ~32:00.	06:23
9/11/2010	raylenemorrow@hotmail.com	NB Tech Run	27:40	5K	Rained, trail run 10 yr ag 2nd	08:55
9/11/2010	michaelpope58@gmail.com	Eastman Road Race	45:09	10K		07:17
9/11/2010	michaelpope58@gmail.com	Baileyton 5k	22:26	5K		07:14
9/11/2010	shawn@thehope4.com	Eastman Road Race	54:48	10K		08:50
9/6/2010	shawn@thehope4.com	Amaizing Race	27:59	5K		09:02
9/6/2010	willoughby1954@yahoo.com	Miners 5km Coeburn	24:51	5K		08:01
9/4/2010	michaelpope58@gmail.com	Duffield Daze 5k	20:42	5K	really flat	06:41
8/29/2010	willoughby1954@yahoo.com	guest river gorge	01:51:00	10M		11:06
8/29/2010	raylenemorrow@hotmail.com	Race to the Rock	35:25	5K	all up hill 7% incline 2nd in a 10yr ag would do again	11:25
8/28/2010	bitlittle12@hotmail.com	Forget-Me-Not 5K	31:50	5K		10:16
8/21/2010	willoughby1954@yahoo.com	Coeburn Track	01:09:30	7M		09:56
8/21/2010	raylenemorrow@hotmail.com	Borg Warner	27:30	5K	2nd AG 8 female oa. A dandy hill nice prizes.	08:52
8/14/2010	michaelpope58@gmail.com	CTR Memorial 10K	50:26	10K		08:08
8/14/2010	raylenemorrow@hotmail.com	Sourwood	27:07	5K	1st in ag 2 sec faster than 2008 but felt slow	08:45
8/7/2010	bigcarm@hotmail.com	West Hills 5k	19:19	5K	Fourth overall, second male. Excellent weather, great prizes & sponsorship.	06:14
8/6/2010	willoughby1954@yahoo.com	Guest River Gorge	51:45	5M		10:21
7/31/2010	michaelpope58@gmail.com	Phipps Bend 5k	21:39	5K		06:59
7/31/2010	bigcarm@hotmail.com	Abingdon Main Street 5k	19:45	5K	Felt more like 3.2mi, and mile markers felt off to me, but I'd enter and race again for sure.	06:22
7/31/2010	raylenemorrow@hotmail.com	Folkmoot	26:53	5K	1st in AG 8 sec slower than last yr	08:40
7/24/2010	bigcarm@hotmail.com	Karns Community 5k	19:59	5K	Hot! Splits at 6:20, 6:35, and 6:29. Finished 2nd in age group.	06:27
7/24/2010	Colove88@yahoo.com	Dreher Park Dash	32:17	5K		10:25
7/24/2010	raylenemorrow@hotmail.com	Bele Chere	31:55	5K	Was sick the day before had to JOG	10:18
7/20/2010	darren_harrell@hotmail.com	Wolf Run Race	01:01:11	7M	Whew!! So damn humid... gotta move this run to morning. Started out maybe a little to quick and struggled from the 2 mile mark on. I did not run that good. Added Holly Loop to the course.	08:44
7/17/2010	bigcarm@hotmail.com	Crazy 8's 8k	33:29	8K	Not so sure about their finish clock. Splits by stopwatch: 6:21, 6:51, 6:38, 7:09, 6:28. Soggy, soggy shoes.	06:45
7/17/2010	shawn@thehope4.com	Crazy 8's	46:30	8K		09:22
7/14/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	45:14	5M	Ran right after work. It was hot again 90F. 22:29, 22:44. Legs felt good, left foot healing some and ankle hurting just a litte. Need a new brace.	09:03
7/11/2010	darren_harrell@hotmail.com	Lakeside Trail X 1	21:26	2.5M	Ran @ 1:00, hot again. Felt bad at the started but felt better as the run went on. Was really feeling good by the end. Left foot really hurting in the bone.	08:34
7/10/2010	darren_harrell@hotmail.com	Wolf Run	01:00:06	7M	Ran at noon, it was sunny, hot and humid. 35:54 Lake Road, Lakeside was a slow slow 24:12.	08:35
7/8/2010	darren_harrell@hotmail.com	Highland 5	39:28	5M	Never got a split except the last mile was 7:49. Slow... man the heat is just about to much. Ran at 7:30 PM.	07:54
7/6/2010	darren_harrell@hotmail.com	Highland 5	40:40	5M	It was like my watch was running faster than it is supposed to. I felt good, had good form the entire run. I just could not get any speed going. It was very hot.	08:08
7/4/2010	darren_harrell@hotmail.com	Trail Run	49:34	5.5M	Ran pretty easy. Out Azalea and back down, Lake Road, Hemlock Trail around Hooly Loop and back. Ran 6:30PM	09:01
7/3/2010	darren_harrell@hotmail.com	Wolf Run	58:24	7M	Ran at 8:45am, nice morning and much cooler. Felt the best in along time, was almost gliding on Lake Road, 35:35. Was still pushing on Lakeside. 22:50. Awesome run (^_^). Ran 8:30 AM	08:21
7/3/2010	raylenemorrow@hotmail.com	Firecracker	25:59	5K	2nd in ag fiverfinger shoes worked good	08:23
7/3/2010	michaelpope58@gmail.com	Firecracker 4 Miler	30:20	4M		07:35
7/1/2010	darren_harrell@hotmail.com	Highland 5	38:35	5M	Much better. Rested good last night. Took it easy to start, 7:35, 15:56 @ 2. Didn't check 3, 31:11 (15:15) @ 4, last mile 7:24.	07:43
6/30/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	45:04	5M	Ran after work. Worst ever. 21:39 lap 1, 23:25 lap 2. I just about had to walk on lap 2, just exhausted. No sleep for 2 nights straight.	09:01
6/26/2010	darren_harrell@hotmail.com	Wolf Run	01:00:26	7M	Saturday AM run to beat the heat. I felt better than my time.. @ 17:10 to the base, 36:30 Lake Road... I felt real good hitting Lakeside, pushed it after I came off the desent. Lakeside was real slow, 23:56. I am dehydrated and cramping. Re-fuel time.	08:38
6/22/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	43:05	5M	Ran @ 6:15PM...ditto on the heat!!! 21:25, 21:40. Gave it my all today. I am getting there, a little at a time. Good run. Drenched afterwords (^_^)	08:37
6/20/2010	darren_harrell@hotmail.com	Fire Tower	34:41	4M	Ran up to Fire Tower, 19:19 and back to the dam. Another smokin' hot day, upper 80's. Hard run up, easy coming back down. Father's Day, miss you Dad.	08:40
6/19/2010	darren_harrell@hotmail.com	Wolf Run	59:36	7M	Ran @ 8:30 AM to try and beat the heat and the bugs. I tried to pace it better but I was slower. 37:01 Lake Road, but I was able to push Lakeside a little harder, 22:35. I felt good, wished I was faster. Legs are tight.	08:31
6/19/2010	raylenemorrow@hotmail.com	Fivefingers 5k	27:44	5K	Hills!!! 1st annual race ag 46 and up 4th place.	08:57
6/17/2010	darren_harrell@hotmail.com	Lakeside Trail X 1	21:34	2.5M	Ran after work.. just cruised because of the freakin heat.. damn I hate this heat. I would rather it be 30 than 90.	08:38
6/13/2010	darren_harrell@hotmail.com	Lake Road	35:08	4.5M	Another smoking hot and humid day. Ran @ 4pm. Bugs were relentless again. Pushed it and I really thought I was way under 35...but my legs feel good.	07:48
6/12/2010	raylenemorrow@hotmail.com	Run for Kids Sake	27:49	5K	Trail run slower than last yr 1st in AG	08:58
6/12/2010	darren_harrell@hotmail.com	Lake Road	35:12	4.5M	1000% HUMIDITY AND HOT. Pushed it, but the conditions kept me from being faster. Stil, my legs felt good after being tight at the start. Drenched and drained!! Bugs just ate me up!!	07:49
6/8/2010	darren_harrell@hotmail.com	Highland 5	38:19	5M	To fast to start and I paid for it on the 2nd half of hte run. 7:20, 15:15, 22:47, 30:48 last mile 7:31. I pushed it as hard as I could. Wore out!!	07:40
6/6/2010	darren_harrell@hotmail.com	Bays Mtn. Rain Run	40:00	4M	Guessing on distance and time. Ran in the rain on Lakeside, Hemlock, Chinquapin Trails and Lake Road. Took it easy.	10:00
6/5/2010	darren_harrell@hotmail.com	Wolf run	59:01	7M	Hard as I could go. Lake Road in 35:45, Lakeside 23:16. Really ran out of gas, but I am getting stronger.	08:26
6/5/2010	raylenemorrow@hotmail.com	Human Race	26:51	5K	2nd in AG knee good, course was very hot and humid no traffic control	08:40
6/5/2010	shawn@thehope4.com	Blue Plum	26:57	5K		08:42
6/2/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	43:11	5M	Smoking hot day, 88F and sunny. Ran at 5 PM. Hard as I could go. 21:17,21:54. Ran out of gas.. I knew I went out to fast but I had to improve and I did. Good run.	08:38
5/31/2010	michaelpope58@gmail.com	CASA 8K	38:18	8K		07:43
5/31/2010	shawn@thehope4.com	CASA 8K	47:28	8K		09:34
5/30/2010	darren_harrell@hotmail.com	Wolf Run	59:41	7M	Hot Sunday run.. I gave it 100%, all I had today. I felt good. Lake Road 36:18, Lakeside 23:23. So pleased to break 1:00:00 (^_^)	08:32
5/29/2010	michaelpope58@gmail.com	Bill Gatton Freedom Memorial 5K	22:37	5K		07:18
5/28/2010	darren_harrell@hotmail.com	Center Street	45:26	5.5M	Rain run, steady rain the whole run. Soaking wet and I ran pretty hard.	08:16
5/26/2010	darren_harrell@hotmail.com	Fire Tower Loop	41:23	4.5M	Ran up to FT, back down and around Lakeside Trail BW. I like it.. it was hot and humid and I worked up a great sweat.	09:12
5/23/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	44:43	5M	22:22,22:21. Just did neg-split. What a great run and totally unexpected after running the 7 miler the day before. Trail was crowded and it was a little hot 83F and sunny. Great run. Best in a long while.	08:57
5/23/2010	shawn@thehope4.com	AmazinGrace	27:47	5K		08:58
5/22/2010	darren_harrell@hotmail.com	Wolf Run RR	01:05:22	7M	Rain run the whole way and it rained good. Lake Road 19:07,30:08,39:45 Lakeside Trail 25:37. Training has started.	09:20
5/22/2010	raylenemorrow@hotmail.com	Snap-on Tools	27:15	5K	1st in AG 3 in Masters	08:47
5/20/2010	darren_harrell@hotmail.com	Firecracker 5.5	48:21	5.5M	Never pushed it. Same course, just added going all the way around DB. Warm & Sunny.	08:47
5/19/2010	darren_harrell@hotmail.com	Firecracker 4 Miler	35:00	4.4M	16:53, 18:06. Great day for a run... cloudy, cool 65 and slight breeze. Felt good and fast. Was slower than expected but a good run.	07:57
5/16/2010	darren_harrell@hotmail.com	Beach Run	40:10	4.5M	Ran around 11AM - sunny and very warm. Nice run. Cherry Grove Beach, SC	08:56
5/12/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	47:31	5M	Great Wed. run, warm 80F and cloudy. Ran hard. 23:44, 23:47. Tried to neg split, just missed it.	09:30
5/11/2010	darren_harrell@hotmail.com	Firecracker 4	34:51	4.4M	Good old course... from home. 16:54,17:57. I pushed that and I felt good. Stronger, longer, smoother, faster.	07:55
5/9/2010	darren_harrell@hotmail.com	Highland 5	40:08	5M	Cool and a little breezy Mother's Day Run. 7:43,8:36,7:39,8:30,7:39. I should have broke 40..what happened on mile 4? Next time for sure. Stronger, longer, smoother, faster	08:02
5/8/2010	hmcmdurland@gmail.com	Foot Rx 5K	26:21	5K	A new personal best in spite of the hills!	08:30
5/8/2010	raylenemorrow@hotmail.com	BFF 5K	27:54	5K	1st in AG knee not too good at the 1 mile 32nd out of 139	09:00
5/8/2010	darren_harrell@hotmail.com	Twin Towers BW	01:02:24	6.5M	Ran up FT, across to the end of the Mtn. and down Azalia Trail to the dam. Place was packed, warm sunny day. Splits:20:40,23:58,17:46	09:36
5/8/2010	shawn@thehope4.com	Foot RX 5K	28:34	5K		09:13
5/5/2010	darren_harrell@hotmail.com	Highland 5 Cinco De Mayo	40:39	5M	My old friend, I have missed you. I wanted to break 40, pushed it all the way. Wow, what a good run.	08:08
5/2/2010	darren_harrell@hotmail.com	Lakeside Trail X 1	22:43	2.5M	Nice Sunday evening run. Been in Nashville all weekend, durin the flood of the century. Ran pretty hard.. felt good.	09:05
5/2/2010	michaelpope58@gmail.com	Flying Pig Marathon	03:55:11	26.2M		08:59
5/1/2010	hmcmdurland@gmail.com	Run the Gump 5K	27:31	5K	Wow, hills can kill! Very pretty course and a well-managed race. A good gauge going in to the Foot RX 5k next week (similar hills).	08:53
4/30/2010	darren_harrell@hotmail.com	Lakeside Trail X 2	49:58	5M	25:00, 24:58. Just did neg-split. 1st time I did 2 laps in a long time. I will be working on my speed from now on.	10:00
4/25/2010	michaelpope58@gmail.com	Trolley Run 4-Miler	29:15	4M		07:19
4/24/2010	darren_harrell@hotmail.com	Run the Tunnel	34:54	3.85M	Whew.... that was a very difficult short run. Was able to hold form to the finish... felt good.	09:04
4/24/2010	raylenemorrow@hotmail.com	Country Music Marathon	02:41:42	13.1M	Had to walk at the 8 mile mark. left knee too weak and sore to run.	12:21
4/18/2010	raylenemorrow@hotmail.com	Falafel 5k	26:07	5K	Left knee sore but had a good race. 1st in AG	08:25
4/17/2010	darren_harrell@hotmail.com	Laurel Run Accent	01:48:11	11M	Wow... what a hard course! That trail kicked my tail. 6 weeks of training is not enough for that... but I came thru in good shape on my leg.. twisted my ankle just before run started.	09:50
4/17/2010	michaelpope58@gmail.com	Chickamauga Chase 15k	01:14:54	15K		08:03
4/10/2010	hmcmdurland@gmail.com	Trot for Tots 5K	27:08	5K	Second race of my first season, pretty happy with taking over a minute off of my PR! Pretty course at the VA.	08:45
4/6/2010	michaelpope58@gmail.com	Footrx Flippin' Fast Mile	05:31	1M		05:31
4/3/2010	raylenemorrow@hotmail.com	Blk Mtn 10k Challenge	58:01	10K	Very hilly left knee about 70% 1st in AG	09:21
3/28/2010	michaelpope58@gmail.com	Knoxville Marathon/Half Marathon	01:47:49	13.1M		08:14
3/27/2010	hmcmdurland@gmail.com	Take Back the Night 5K	28:15	5K	First official 5k in over 30 years, so needless to say it's a Modern Era PR! Now that I know where I am, the goal is to break 26 minutes by the end of the season.	09:07
3/27/2010	raylenemorrow@hotmail.com	Cooper River Bridge Run	53:02	10K	took 5:33 off last years time	08:33
3/27/2010	alexanrl@etsu.edu	Take Back the Night 5K	00:00	5K	more information to come!
3/21/2010	michaelpope58@gmail.com	NYC Half Marathon	01:45:01	13.1M		08:01
3/20/2010	raylenemorrow@hotmail.com	Meadowbrook Cubs on the Run 5k	27:02	5K	1st in AG	08:43
3/13/2010	raylenemorrow@hotmail.com	Chasing Snakes	57:22	10K	Ran kinda slow worn down but didn't walk did a 3 mile cool down after total 9 miles 2nd in my AG	09:15
3/6/2010	michaelpope58@gmail.com	BeGreat8k - Boys & Girls Club Knox	37:07	8K		07:29
3/6/2010	raylenemorrow@hotmail.com	THE FLOW 5K	26:13	5K	2ND IN 40-49 AG	08:27
2/21/2010	raylenemorrow@hotmail.com	Frostbite	26:22	5K	1st place ag	08:30
2/21/2010	michaelpope58@gmail.com	Winterflight 8k	40:12	8K		08:06
2/20/2010	raylenemorrow@hotmail.com	Valentine	26:18	5K	won mother/daughter 4th in ag	08:29
2/8/2010	darren_harrell@hotmail.com	Short Run	28:09	2.5M	Oh my god... is my leg injuries finally healed? I think I am so close. No pain at all, just a little tight at the end. PIRIFORMUS INJURY FROM HELL	11:16
1/23/2010	raylenemorrow@hotmail.com	HOT CHOCOLATE 10K	55:22	10K	took 2:21 off last years time	08:56
1/1/2010	raylenemorrow@hotmail.com	New Years	25:54	5K	Flat course 2nd ag	08:21
12/12/2009	michaelpope58@gmail.com	Kiawah Island Marathon	03:56:17	26.2M		09:01
12/5/2009	raylenemorrow@hotmail.com	Jingle Bell	26:33	5K		08:34
11/24/2009	raylenemorrow@hotmail.com	Turkey Trot	26:17	5K		08:29
11/14/2009	raylenemorrow@hotmail.com	BAE	26:44	5K		08:37
11/11/2009	jamaldamonowens@yahoo.com	Turkey Trot	34:09	3M		11:23
11/7/2009	raylenemorrow@hotmail.com	Super Hero	27:58	5K		09:01
11/1/2009	darren_harrell@hotmail.com	Lakeside Road/Trail	45:07	5M	Soaking wet so I stayed on the higher trails and avoided the streams. A very nice day on BM.	09:01
11/1/2009	michaelpope58@gmail.com	DRC Half Marathon	01:55:00	13.1M	2 ppl & I wearing Garmins showed run to be 13.29	08:47
10/25/2009	darren_harrell@hotmail.com	Race for the Cure	22:59	5K	Broke 23 by .42 sec.. so happy with that run. I never thought I could do that good today. Pefect fall day sunny and 58F. Sa-weet day. Diagnosed injury as Piriformis Syndrome, not hammy.	07:25
10/25/2009	rachelmascola@aol.com	Race for the Cure	35:09	5K		11:20
10/25/2009	shawn@thehope4.com	Race For The Cure	28:40	5K		09:15
10/24/2009	raylenemorrow@hotmail.com	Power of Pink	37:54	4M		09:28
10/18/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	44:59	5M	A very crisp fall day on the Trail (40F), beautiful! 22:33, 22:26. Wet trail conditions. Nice day.	09:00
10/17/2009	darren_harrell@hotmail.com	Twin Towers BW	58:56	6.5M	20:56 to FT, 42:56 @ Point, ran as hard as I could to finish. A very nice fall day, 50F, cloudy and a little windy.	09:04
10/17/2009	raylenemorrow@hotmail.com	Scamper	27:22	5K		08:50
10/11/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	44:25	5M	Nice fall day, cloudy and cool, perfect running conditions. 22:42, 21:43. Kicked lap 2 as hard as I could. Hammy feels great, I am so excited!!! Could the injury be healed for good???	08:53
10/10/2009	darren_harrell@hotmail.com	Big 9 Trail Run	01:01:23	6.5M	Ran out to the point, 20:11, back down, 37:04, and then 1 lap around Lakeside in 24:19. Wet conditions from heavy rains the night before. Coooool fall temps. Nobody on the Trails.	09:27
10/10/2009	michaelpope58@gmail.com	OT5K - Salisbury, NC	22:59	5K		07:25
10/4/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	44:56	5M	Hammy a little sore from yesterday, but I ran ok. Trail was jam packed. Lap 1 was just under 22 min... I had nothing for lap 2.	08:59
10/3/2009	bigcarm@hotmail.com	ROC 5k	20:12	5K	Left shoe came untied at ~.05 miles. Splits: 6:21, 6:29, 6:41. I hope this event becomes an annual tradition.	06:31
10/3/2009	darren_harrell@hotmail.com	Twin Towers BW	59:35	6.5M	Ran up to the Fire Tower, across the ridge to end of the Mtn, then down to the Dam. 19:20 @ FT, 42:30 @ End. Felt pretty good, longest run in forever.	09:10
9/30/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	45:56	5M	1st lap 23:35, 2nd lap 22:21. Great day, ran right after work. Really pushed that 2nd lap hard. Hammy is feeling almost normal. Even closer to being healed!! Keep your fingers crossed.	09:11
9/29/2009	clancaster@strongwell.com	Park Run	01:02:30	8M		07:49
9/27/2009	darren_harrell@hotmail.com	Fire Tower XT	46:24	5M	Perfect fall day! Ran up to the Tower, 1st time in forever. Hit the new trail coming down. Nice run. Legs are feeling good.. closer.	09:17
9/26/2009	raylenemorrow@hotmail.com	Thomas Wolfe	44:52	8K		09:03
9/24/2009	darren_harrell@hotmail.com	Short Old School	28:22	3.2M	I couldn't resist again. Ran 2 days in a row for fist time in forever. I shouldn't have. I felt better with my wind, but I irritated my Hammy a little. Slow down, don't rush it.	08:52
9/23/2009	darren_harrell@hotmail.com	Short Old School	29:25	3.2M	Leg was feeling good, didn't tighten up at all. Ran easy. Stretched good afterwords, like always. Hamstring is getting close.	09:12
9/20/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	45:08	5M	I couldn't resist. I pushed lap 1, passed Vera McGill. 22:28,22:40. Hammys are showing improvement, little baby steps, I gotta heal this damn injury.	09:02
9/20/2009	raylenemorrow@hotmail.com	Hope For Horses	28:11	5K		09:05
9/17/2009	darren_harrell@hotmail.com	Short Run	23:00	2.25M	Staying on the flats when I run the streets.	10:13
9/13/2009	darren_harrell@hotmail.com	Lakeside Trail X 1`	24:30	2.5M	A little improvement on the hammy. Feeling looser and stronger at the end of the runs. Getting close.	09:48
9/13/2009	raylenemorrow@hotmail.com	JBL	26:13	5K		08:27
9/12/2009	michaelpope58@gmail.com	Eastman Road Race	49:22	10K		07:58
9/12/2009	bigcarm@hotmail.com	Eastman Road Race	41:54	10K	Splits at 6:26, 6:37, 6:40, 6:56, 7:07, 6:47; 5k at ~20:20; 8k at 33:48.	06:45
9/10/2009	darren_harrell@hotmail.com	Short Run	19:00	2M	Ran easy again.	09:30
9/6/2009	darren_harrell@hotmail.com	Lakeside Trail X 1	25:00	2.5M	1 run is 5-1/2 weeks. Trying my best to heal this hamstring. Gotta take it easy. It's getting there.	10:00
9/5/2009	raylenemorrow@hotmail.com	Apple festival	45:24	8K		09:09
8/29/2009	raylenemorrow@hotmail.com	Jonesborough	29:12	5K		09:25
8/22/2009	raylenemorrow@hotmail.com	Springmaid	01:16:42	10K		12:22
8/22/2009	lisa.otts.mullins@gmail.com	Greene County YMCA 5K	31:22	5K	Some hills. Started fast. This was difficult for me.	10:07
8/15/2009	michaelpope58@gmail.com	OP5K Mayor's Stampede	23:17	5K		07:31
8/15/2009	mdavisandmdavis@aol.com	Third Annual 5K Run For The Hill	00:00	5M
8/8/2009	bigcarm@hotmail.com	VMC 5k	19:53	5K	Making good progress. Approximate splits (no course markers) at 6:08, 6:33, and 6:35.	06:25
8/1/2009	bigcarm@hotmail.com	Abingdon Main Street 5k	20:06	5K	Splits at 6:03, 6:41, and 6:42. Inching closer to a PR. Will continue to improve!	06:29
7/25/2009	bigcarm@hotmail.com	Karns Community 5k	20:13	5K	Splits: 6:19, 6:38, 6:42. Will continue to improve!	06:31
7/25/2009	hotdiane@hotmail.com	Phipps Bend 5K	25:36	5K	My time improved alot over the last 5K. First run without Amy.	08:15
7/25/2009	lisa.otts.mullins@gmail.com	Phipps Bend 5K	30:05	5K	Great Run!	09:42
7/25/2009	michaelpope58@gmail.com	2009 Phipps Bend 5K	23:18	5K		07:31
7/25/2009	raylenemorrow@hotmail.com	Bele Chere	26:31	5K		08:33
7/18/2009	raylenemorrow@hotmail.com	Folkmoot	26:45	5K		08:38
7/11/2009	hotdiane@hotmail.com	Crazy 8's	44:23	8K	First 8k run. This race was the reason we started running in the first place. I was proud of our times.	08:57
7/11/2009	bigcarm@hotmail.com	Crazy 8's 8k	35:21	8K	Humid. Forgot stopwatch, so I didn't pace well, couldn't tell where the markers would be. I had too much energy at the end. Will do better next time.	07:08
7/11/2009	lisa.otts.mullins@gmail.com	Crazy 8s 8K	52:18	8K	Loved this run.	10:33
7/11/2009	shawn@thehope4.com	Crazy 8's	49:01	8K		09:53
7/4/2009	raylenemorrow@hotmail.com	Firecracker	26:25	5K		08:31
7/3/2009	michaelpope58@gmail.com	Pilot Fireball Moonlite Classic 5K	23:52	5K	my watch - 23:40 about 1/2 way back of 948 ppl.	07:42
6/27/2009	darren_harrell@hotmail.com	Bristol Steele Creek Park	24:05	6K	7:30 AM Race - Out & Back... 11:55 out, 12:10 back. 3rd OA - 1st AG	06:28
6/20/2009	darren_harrell@hotmail.com	Greenbelt	29:45	3.5M	Guessing on distance. Stayed on the flats and took it easy. Trying something new to get my hammy better. HOT & HUMID, LAST DAY OF SPRING	08:30
6/20/2009	raylenemorrow@hotmail.com	Civitan Sun Run	47:58	10K	course was short	07:44
6/17/2009	darren_harrell@hotmail.com	Old School 5	40:22	5M	Felt better than that. Hammy started hurting at the 3mi mark.	08:04
6/13/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	44:07	5M	Rested 4 full days and felt pretty good. 22:13, 21:54. Nice Saturday evening run. Never pushed it today.	08:49
6/13/2009	raylenemorrow@hotmail.com	Run For Kids Sake	27:24	5K		08:50
6/9/2009	darren_harrell@hotmail.com	Lake Road	38:53	4.5M	Ran after work. I should have stayed off this course, hammy not ready for the big hill yet. Gotta rest it now.	08:38
6/8/2009	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2	36:57	5M	18:24, 18:33. Much better pace. Good job Nader!!	07:23
6/6/2009	lisa.otts.mullins@gmail.com	Blue Plum 5K	30:38	5K		09:53
6/6/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	42:25	5M	20:59, 21:26. Couldn't negsplit, I gave it all I had today. Felt really good but the heat zapped me on the 2nd lap. Good run.	08:29
6/6/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	37:02	5M	Nate run. fast 1st lap, 17:55, 19:07. Needs to pace better.	07:24
6/3/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	43:31	5M	Ran 1st lap with Nader, 22:00, 2nd lap with him chasing me 4 min behind, 21:31. Nathan ran a 17:41, missed me by 10 sec. Good run, cool temps, cloudy	08:42
6/1/2009	darren_harrell@hotmail.com	Nate Run	42:37	6.35M	From House to old Brookwood house and back. out in 22:19, back in 21:18	06:43
5/31/2009	lisa.otts.mullins@gmail.com	AmazinGrace 5K	32:19	5K	Great Atmosphere! Very well organized!	10:25
5/31/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	42:52	5M	Kinda hot and sunny Sunday run @ 12:30. I knew that was a fast 1st lap 21:33, didn't think I could neg split but I did! 2nd lap in 21:19. Getting stronger every time out. Trail was packed.	08:34
5/31/2009	shawn@thehope4.com	AmazinGrace	29:26	5K		09:30
5/29/2009	darren_harrell@hotmail.com	Old School 5	39:11	5M	Pushed hard to break 40. Getting stronger. Ran @ 4PM, warm and very humid, cloudy day. #2 Ferguson Golf Tourny in the AM.	07:50
5/29/2009	raylenemorrow@hotmail.com	Dash with Mom	28:51	5K		09:18
5/27/2009	darren_harrell@hotmail.com	Old School 5	40:20	5M	Hard as I could go. That's a big improvement. Hammy still getting better. I was able to stretch out good, not sore, just a little tight afterwords.	08:04
5/24/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	44:51	5M	22:40, 22:11. Felt great. I was able to push that most of the way with no hammy pain the entire way. Had a good long stretch afterwords. Very nice day at Bays Mountain.	08:58
5/22/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	46:18	5M	23:16, 23:02. Better. Kinda hot today 82F, ran @ 4:00. Trail was a little busy. Hammy felt a tad better than the other day.	09:16
5/18/2009	darren_harrell@hotmail.com	Old School 5	42:46	5M	Perfect day, ran after work. Hammy is 70% and getting stronger. This is as good as I could do. I can't remember the last time I was 100%, but I will get there.	08:33
5/16/2009	darren_harrell@hotmail.com	Lakside Trail X 2	49:01	5M	25:00, 24:01. Really a nice warm day. Trail a little damp and very crowded. Negsplit the run. Hammy a little sore afterwards.	09:48
5/15/2009	raylenemorrow@hotmail.com	Retro Run	36:57	4M		09:14
5/6/2009	ceballen@gmail.com	Afternoon	24:02	2M		12:01
5/2/2009	darren_harrell@hotmail.com	Steele Creek 5K	18:32	5K	Nathan's run. Finish 2nd OA - but the time was the thing. HE IS BACK!! WTG NADER!!	05:59
4/26/2009	darren_harrell@hotmail.com	Short Gap Trail	53:15	5.5M	Hot day, 85F and sunny. My hammy's are getting so much better, best they have felt in forever. Maybe healed? 19:00 at the line, 43:00 to Lake Road.	09:41
4/26/2009	raylenemorrow@hotmail.com	Falafel	29:34	5K		09:32
4/25/2009	raylenemorrow@hotmail.com	Mineral City	27:21	5K		08:49
4/25/2009	darren_harrell@hotmail.com	Nathan Run the Tunnel Sweet 16	27:42	3.7M	3rd OA, 1ST AG. Nathan said that was very a hard course. I knew it was. Good job Nate.	07:29
4/19/2009	darren_harrell@hotmail.com	Short Gap Trail	55:46	5.5M	1st good Trail Run in at least 8 weeks. Healing my hammy and my ankle. It wore me out, nice day, 58F	10:08
4/19/2009	raylenemorrow@hotmail.com	Spring into Action	26:31	5K		08:33
4/18/2009	darren_harrell@hotmail.com	Nathan Run	18:02	3M	Warm sunny day, ran around noon.	06:01
4/18/2009	michaelpope58@gmail.com	CASA 8k	39:48	8K		08:01
4/11/2009	darren_harrell@hotmail.com	Nater DB Course	25:01	4M	12:06 down, 12:55 back. That's a good time to put up on the board.	06:15
4/11/2009	raylenemorrow@hotmail.com	Fun Sun Run	25:32	5K		08:14
4/8/2009	darren_harrell@hotmail.com	Nate Run	18:00	3M	Course PR., getting better. Nathan called me up at Mom's to tell me his time.. way to go Nater!!	06:00
4/4/2009	bentley_pathfinders@yahoo.com	Mountain Goat Foot Derby	00:00	5K	This is going to be the inaugural Mountain Goat 5K. The race will be held in Kingsport, TN at Pathfinders Youth Camp and Retreat Center. Open registration at 9am. the race begins at 11am! bluegrass festival follows race till 6pm!
4/4/2009	raylenemorrow@hotmail.com	Cooper River	58:35	10K		09:27
3/29/2009	bigcarm@hotmail.com	Knoxville Marathon	03:43:04	26.2M	First official marathon. Steady 8-8:45 pace for 18 miles, then started getting tired and blistered. Not good enough for Boston this time, but will try harder.	08:31
3/28/2009	michaelpope58@gmail.com	Tyler Azalea 10k	49:05	10K	cold-cold wind, somewhat hilly, but great course.	07:55
3/28/2009	raylenemorrow@hotmail.com	Take Back the Night	27:25	5K		08:51
3/15/2009	darren_harrell@hotmail.com	Nathan Run	18:04	3M	Better, wow! Overcast and 55F. 9:27 out,8:37 back. I wish I was 16 again.	06:01
3/14/2009	michaelpope58@gmail.com	Westport St. Patrick's Day 4 Miler	31:27	4M		07:52
3/14/2009	slnemeth@mindspring.com	Chasing Snakes 10k	56:45	6.2M	Rainy, hilly. Ran w/Bob	09:09
3/14/2009	raylenemorrow@hotmail.com	Shamrock	01:00:46	10K		09:48
3/8/2009	darren_harrell@hotmail.com	Lakeside Trail Loop	28:20	3M	1st run in 16 days. Ankle is still very soar, may take a while.	09:27
3/8/2009	darren_harrell@hotmail.com	Nathan Run	18:24	3M	Up Watauga to the end and back. Wow, not bad. 9:14,9:10. Warm 72F	06:08
3/6/2009	drdadib@embarqmail.com	H street	00:00	4M
3/5/2009	drdadib@embarqmail.com	Daytona	28:32	3.5M	recovery	08:09
3/4/2009	drdadib@embarqmail.com	Siam 10 mile Loop	01:18:54	10M	Ran too fast so I could pick up daughter on time- loop includes 1 1/4 climb and seven irritating dogs in one spot	07:53
3/3/2009	drdadib@embarqmail.com	Harold McCormick Loop	39:58	5M	felt good, easy run	08:00
3/2/2009	drdadib@embarqmail.com	in/out quarters	00:00	5M	4X 1200- 400@6:00,400@7:00,400@6:00
3/1/2009	drdadib@embarqmail.com	Nave Trail	29:11	3.5M	best I've felt on this course, 3 laps plus past split	08:20
3/1/2009	darren_harrell@hotmail.com	LAKE ROAD	34:27	4.5M	Nathan ran solo. I am nursing a sprained ankle again. Wet conditions, cold and snow was flying in the air.	07:39
2/28/2009	michaelpope58@gmail.com	Surgoinsville 10 Miler	01:25:09	10M		08:31
2/22/2009	raylenemorrow@hotmail.com	Frostbite	28:33	5K		09:13
2/18/2009	darren_harrell@hotmail.com	Old School 5	37:17	5M	Felt even better today than yesterday. I am getting faster. Still felt a little heavy but my legs are better than they have been in a long long time!! (^_-)	07:27
2/17/2009	darren_harrell@hotmail.com	Old School 5	37:49	5M	Still nice, 48F @ dusk. Felt great, just a little heavy from lunch with Shaw.	07:34
2/15/2009	darren_harrell@hotmail.com	Nathan's Short Course	20:04	3.5M	Good run	05:44
2/14/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	43:16	5M	21:50, 21:26. Good run. It was cool but not cold and I had worked up a sweat by the end of lap 1. The Trail was damp and crowed. 1st run in new Adidas Trail Shoes. Best run on Lakeside in a long time!	08:39
2/14/2009	raylenemorrow@hotmail.com	Valentine	27:27	5K		08:51
2/13/2009	darren_harrell@hotmail.com	Short Course	22:54	2.9M	Ran in the dark, 6:30, it was warm again. Up Watauga to Lamont, down Center St. to Church Cirle and home.	07:54
2/12/2009	darren_harrell@hotmail.com	Old School 5	37:55	5M	Felt faster than that. Ran good just not fast. It was a little breezy but warm for Feb. (50F)	07:35
2/8/2009	darren_harrell@hotmail.com	Bear Run Trail	01:06:11	7.25M	Perfect day, 65F and sunny. Flet better today than yesterday. 19:04 @ FT, 37:52 @ Pretty Ridge, 56:11 @ Lake Road. Pushed that all I could.	09:08
2/7/2009	michaelpope58@gmail.com	Save the Light Half Marathon	01:53:08	13.1M		08:38
2/7/2009	darren_harrell@hotmail.com	Bear Run Trail	01:07:55	7.25M	Warm day, come on spring time. Ran with Nater. We had snow in places and the trail was thawing out, wet and muddy. I pushed it as good as I could but I did not have much to give today. 19:10@FT,37:45@CROSS RIDGES;57:15 @ LAKE ROAD.	09:22
2/6/2009	darren_harrell@hotmail.com	Old School 5	37:21	5M	That's all I had. I felt like I couldn't get going the whole way. Nice sunny day 50F. Ran @ 4:00	07:28
2/4/2009	darren_harrell@hotmail.com	Old School 5	41:09	5M	Bitter cold BRRR!!! Ran after work, in pants, 3 shirts & a hoodie with gloves and ear cover. Just couldn't get going.	08:14
2/1/2009	darren_harrell@hotmail.com	Fire Tower	58:35	6.25M	Perfect day for 1st of Feb.! Mid-50's, sunny and sa-weet. 20:17 @ Towers, 43:40 @ FT. Good as I could do today. Nice day on Bays Mtn.	09:22
1/31/2009	darren_harrell@hotmail.com	Nathan's Short Course	19:54	3.5M	I like the course. House to the end of Wautaga, all the way back to Church Circle and home. 55F & Sunny. Pushed it.	05:41
1/31/2009	darren_harrell@hotmail.com	Bear Run Trial	01:07:17	7.25M	Cool Sat. run at noon. Temps around 32F and sunny. I pushed that pretty hard. Trail still frozen/muddy in places. 19:09 @ FT, 38:28 @ End of Pipes, 57:20 @ Lake Road.	09:17
1/31/2009	raylenemorrow@hotmail.com	War Party	58:54	10K		09:30
1/29/2009	darren_harrell@hotmail.com	Old School 5	37:52	5M	1st run in 4 days and I felt pretty good. Cool - 40F but nice. Ran with n/s again, and I may most of the time now. It really helps.	07:34
1/25/2009	darren_harrell@hotmail.com	Fire Tower	58:29	6.25M	19:49 to the Point, 42:55 to Fire Tower and down to the Planetarium. Felt better than expected. Ran with a Nasal Strip for the 1st time, it helped a great deal. Good run.	09:21
1/24/2009	darren_harrell@hotmail.com	Bear Run Trail	01:10:47	7.25M	Cool day with clouds, but no rain. Had to go easy due to wet muddy trail. Passed a group of hikers on Cross Ridges Trail, they were trying to get to Laurel Run Park, I wonder if they made it?	09:46
1/24/2009	raylenemorrow@hotmail.com	Hot Chocolate	57:43	10K		09:19
1/20/2009	mistyroselee3@yahoo.com	Miler marker & oxbow	32:00	3M	I have shin splints ahhhh!!! But I love running in the cold...	10:40
1/20/2009	darren_harrell@hotmail.com	Old School 5	40:00	5M	It was cold. Ran in pants for the 1st time all winter. Wet conditions and just took it easy.	08:00
1/18/2009	darren_harrell@hotmail.com	Lakeside X 2	42:49	5M	1st run in 7 days (slight ankle sprain). Legs felt great, spry, fast. trail was wet muddy/partial frozen. Best 2 lap time in a while. 21:31,21:18	08:34
1/18/2009	mistyroselee3@yahoo.com	sugar hill loop + 2 oxbow	00:00	5.5M	Didn't keep time, just ran easy in the cold! I hate hills!
1/11/2009	darren_harrell@hotmail.com	Kulwicki Trail	40:13	4.5M	Sunday run with Nathan. I have never seen the trail wetter. Soaked, standing water everywhere and rolling streams by the dozen. Flew down Bays Ridge.	08:56
1/10/2009	darren_harrell@hotmail.com	Lakeside Trail X 2	43:47	5M	Rain run the whole way. It's still raining and the water is flowing every where in the woods. This was a sloppy, muddy and fun run. Great run. 21:48,21:59.	08:45
1/9/2009	darren_harrell@hotmail.com	Old School 5	36:52	5M	Nice sunny Friday. Ran around 3:00. That was all I had today.	07:22
1/7/2009	darren_harrell@hotmail.com	Dome Run	37:00	4.6M	Ran in the Dome. Way to cold and windy outside. Ran 4- 10 laps and 3 Goat Trails in between. Ran hard and worked a great sweat.	08:03
1/4/2009	darren_harrell@hotmail.com	Lakeside Road-Trail	01:01:33	6.75M	Very nice Sunday. It had rained over night, but the sun came out and it was 62F. Ran easy on the Road, ran Lakeside in 22:16. Good run.	09:07
1/3/2009	darren_harrell@hotmail.com	Highland 5	35:48	5M	Nathan's B-Day and he ran with me. Pushed it as hard as I could. Felt real good. Best 5 mile run in several years. Getting back in running shape!!7:10 @ 1, 21:37 @ 3, 29:02 @ 4, 6:46 last mile.	07:10
1/1/2009	darren_harrell@hotmail.com	Old School 5	36:25	5M	Best yet. Ran with Nathan. Cool and Sunndy New Years Day (40F). Hard as I could go. Great run.7:10,7:40,7:10,7:30,6:45	07:17
1/1/2009	raylenemorrow@hotmail.com	New years	28:52	5K		09:19
12/31/2008	darren_harrell@hotmail.com	Kulwicki Trail Run	42:30	4.5M	Ran Lakeside BW, got on Lake Road across the Lake, up to Bays Ridge Rd and down to finish. Good little course.	09:27
12/28/2008	darren_harrell@hotmail.com	BM Long Lake Run	01:03:46	7M	Ran Lake Road then Lakeside Trail. Rain again overnight, soaking wet conditions. Streams are flowing in the woods. Great run. 3rd day in a row running.	09:07
12/27/2008	darren_harrell@hotmail.com	Old School 5	38:10	5M	Very warm day for late Dec. 72F. Nice run.	07:38
12/26/2008	darren_harrell@hotmail.com	BM Trails	01:00:02	6M	Soaking wet. Ran Lake Road CC to Sweetgum,Lakeside,Fern Trails. Ran easy.	10:00
12/23/2008	darren_harrell@hotmail.com	Bear Run Trail	01:05:02	7.25M	Best yet. Cool day, light drizzle at times. I pushed that hard. 18:47 @ FT, 37:37 @ Pretty Ridge, 55:15 @ Lake Rd. Ran around 3:00	08:58
12/20/2008	darren_harrell@hotmail.com	Bear Run Trail	01:07:55	7.25M	Wet trail from all the rain this week. Ran around 1:00, cloudy and 45F. I pushed it all I could today. Passed some 4 wheelers on Ledbettter Gap.	09:22
12/18/2008	darren_harrell@hotmail.com	Old School 5	38:55	5.15M	Misty rain the whole way. Not cold, maybe 50F. Pushed it hard. I am getting stronger and my hammy is too.	07:33
12/16/2008	darren_harrell@hotmail.com	Old School 5	38:51	5.15M	Best yet, but only by 2 sec. Ran hard, just after work. It was not cold and I ran up a great sweat!! Felt good.	07:33
12/14/2008	darren_harrell@hotmail.com	Bear Run Trail	01:06:30	7.25M	Good run. Nice day on Bays Mtn. Cool but not cold. Felt good and pushed it a little. Lakeside, Firetower, Pretty Ridge, to Ledbettergap.	09:10
12/13/2008	bigcarm@hotmail.com	Jingle Bell Run	21:27	5K	Times 6:31, 6:51, 7:05, 1:00. Race was ~3.2 mi, my shirt got stolen; but on the bright side, good to race again, and arthritis research is a good cause.	06:55
11/30/2008	darren_harrell@hotmail.com	Old School 5	38:53	5.15M	Rain run. It was cool and very wet. Pushed it. Hammy is 80%, best in 2 years.	07:33
11/27/2008	michaelpope58@gmail.com	Johnson City Up & At 'Em Turkey Tro	22:36	5K		07:17
11/27/2008	raylenemorrow@hotmail.com	Turkey Trot	27:44	5K		08:57
11/22/2008	raylenemorrow@hotmail.com	MTA	01:02:24	10K		10:04
11/16/2008	michaelpope58@gmail.com	San Antonio Marathon	04:24:46	26.2M		10:06
10/24/2008	shawn@thehope4.com	Race For The Cure	29:46	5K		09:36
10/18/2008	raylenemorrow@hotmail.com	Scamper	27:46	5K		08:57
10/12/2008	michaelpope58@gmail.com	Chicago Marathon - 2008	04:26:45	26.2M		10:11
10/4/2008	michaelpope58@gmail.com	NFS Apple Festival 4 Miler	29:56	4M		07:29
10/4/2008	raylenemorrow@hotmail.com	H O P	58:23	10K		09:25
9/27/2008	asicsman@hotmail.com	Brian Delp Memorial 5k	17:24	5K	3 mile w/up with 1x800 in 2:43, continued moving staying loose - 1-5:39, 2-5:25 (11:03), 3-5:49 (16:54), .1-30. Felt good, tough course with two long climbs. 1st overall.	05:37
9/26/2008	raylenemorrow@hotmail.com	All Souls	30:17	5K		09:46
9/23/2008	michaelpope58@gmail.com	Rhythm & Roots 5k	22:17	5K	my time; gun (siren) time, 22:21.	07:11
9/20/2008	raylenemorrow@hotmail.com	Run for the Horses	28:58	5K		09:21
9/13/2008	raylenemorrow@hotmail.com	Asheville Citizen Times	28:00	5K		09:02
9/13/2008	lisa.otts.mullins@gmail.com	Eastman 3K Walk	22:46	3K		12:14
9/6/2008	michaelpope58@gmail.com	Baileyton Celebration 5k	22:40	5K		07:19
9/6/2008	michaelpope58@gmail.com	Eastman Road Race	48:26	10K		07:49
8/30/2008	raylenemorrow@hotmail.com	Quest for Zest	28:52	5K		09:19
8/23/2008	raylenemorrow@hotmail.com	Springmaid	01:15:47	10K		12:13
8/16/2008	raylenemorrow@hotmail.com	NBMS Tech Run	26:42	5K		08:37
8/13/2008	lisa.otts.mullins@gmail.com	Eastman 3K Run	18:10	3K		09:46
8/12/2008	darren_harrell@hotmail.com	Twin towers run	59:18	6.5M	Out to the Point and across to Fire Tower and down the Mtn to the Lake. Ran after work, nice day. Leg still getting stronger, I'm pleased with it.	09:07
8/10/2008	darren_harrell@hotmail.com	Bays Mtn.	55:00	6M	Went down Ledbetter Gap, way down. Turned around at the 27 min. mark. Hard finish. Hammy about 80% maybe.	09:10
8/9/2008	bigcarm@hotmail.com	VMC 5k	20:51	5K	Better race, improved by a full minute. Second place, 20-24 age group. Felt relaxed, no injuries. Continue to get faster!	06:44
8/9/2008	darren_harrell@hotmail.com	Bays Mtn.	01:15:00	7.25M	Great day. Longest run in 8 wks. Up to FT and out the Pipes and up a Gap. Went easy.	10:21
8/9/2008	lisa.otts.mullins@gmail.com	Trojan Trek 5K	36:36	5K	First 5K/Had fun/temperature COOL	11:48
8/9/2008	raylenemorrow@hotmail.com	Sourwood	27:00	5K		08:43
8/7/2008	darren_harrell@hotmail.com	BIG LOOP	51:30	5.5M	Nice and easy. Ran after work. Lake Road, down Feagins Gap, Cross Ridges to Ledbetter Gap and Lake Road in.	09:22
8/5/2008	darren_harrell@hotmail.com	LAP & LOOP	40:00	4M	Getting stronger. 1 lap around the lake and then back to Holly Loop and back.(the short way)	10:00
8/2/2008	bigcarm@hotmail.com	West Hills 5k	22:05	5K	First race in two years. Leg muscles weren't strong enough, but lungs were great from endurance training. Faster next time!	07:07
7/26/2008	raylenemorrow@hotmail.com	Bele Chere	27:51	5K		08:59
7/17/2008	raylenemorrow@hotmail.com	Street light	27:13	5K		08:47
7/12/2008	asicsman@hotmail.com	Rattlesnake 50k	04:28:40	50K	Ran great until 15.5 miles, tough patch until 21 miles; too many calories in my drink for such a hot day 90+ degrees, needed to thin out the calories and push more fluid, felt good after a puke, 2nd overall, got my ass beat pretty good, lost by 29 minutes	08:40
7/12/2008	shawn@thehope4.com	Crazy 8's	53:28	8K		10:47
7/4/2008	michaelpope58@gmail.com	Firecracker 4 Miler	31:43	4M		07:56
7/4/2008	raylenemorrow@hotmail.com	Firecracker	29:24	5K		09:29
6/14/2008	asicsman@hotmail.com	Varmint Half Marathon	01:22:55	13.1M	2nd Varmint win, stayed with the pack until 8 miles then broke away, ran tough for 3-4 miles, nothing left last 2 miles. Fastest Varmint time, hot/humid, 75 degrees and 100% humidity.	06:20
6/14/2008	darren_harrell@hotmail.com	FUN FEST TRAIL RUN	54:44	7M	Hard as I could go. Nate ran Lake Road with me. Splits 16:05 / 19:45 / 23:20. Hit Lakeside @ 33:25. Wiped out!!	07:49
6/14/2008	michaelpope58@gmail.com	Elizabethton Covered Bridge 5k	22:44	5K		07:20
6/12/2008	darren_harrell@hotmail.com	Highland 5	37:17	5M	Ran around 6:30.	07:27
6/8/2008	darren_harrell@hotmail.com	Bear Run Trail	01:08:35	7.25M	Up Fire Tower, Indian Pipes, Pretty Ridge, Cross Ridges, Ledbetter Gap and Lake Road to the Dam. Hot day, took it easy.	09:28
6/6/2008	raylenemorrow@hotmail.com	Human Race	28:30	5K		09:12
6/1/2008	michaelpope58@gmail.com	San Diego Marathon	04:39:33	26.2M	falling short on training can show	10:40
6/1/2008	darren_harrell@hotmail.com	Fun Fest Trail Run	57:12	7M	Ran Lake Road pretty hard, and ran out of gas on Lakeside. Just cruised in best I could. Wore out. 16:16 1st split, 20:20, 24:00, 34:23 to Lakeside.	08:10
5/31/2008	darren_harrell@hotmail.com	Clinch River Trail Run	28:21	3.8M	In St. Paul, Va. Waste of time and gas. 2nd OA, maybe 20 people ran this event. Worst ran race I have ever seen.	07:28
5/26/2008	darren_harrell@hotmail.com	Lakeside Trail X 1	19:40	2.5M	Ran with Nate. Pushed it. He made me lead the way. Memorial Day and the Trail was jam packed.	07:52
5/25/2008	darren_harrell@hotmail.com	Fun Fest Trail Run	55:53	7M	Pushed it steady the whole way. Did not kick but I ran 90%. Felt good.	07:59
5/24/2008	asicsman@hotmail.com	Bluefield Wellness Center 10k	37:03	10K	12 min warm up w/some light striders; just a hard effort - around 85% effort - 1-5:15, 2-10:56, 3-16:50, 4-22:42, 5-29:18, 6-35:48, .2-74, 30 minute cooldown, 1st overall, felt good and controlled, slowed way down from 4-5? Not a fast course, 2-3minutes f	05:59
5/22/2008	darren_harrell@hotmail.com	Highland 5	36:54	5M	Start and finish @ DB. 1st time under 37 min. in forever.	07:23
5/21/2008	darren_harrell@hotmail.com	Fun Fest Trail Run	56:01	7M	Pushed it. That is a hard course. Did not pick up speed any when I hit Lakeside. Wed. afternoon run.	08:00
5/20/2008	michaelpope58@gmail.com	Footrx Flippin' Fast Mile	05:36	1M		05:36
5/19/2008	raylenemorrow@hotmail.com	Erwin High 5k	31:10	5K		10:03
5/18/2008	asicsman@hotmail.com	Skulls Gap Loop	03:06:45	23M	Huge PR on this route, just rolled with it, long runs keep getting faster and faster; not sore after run. Splits - 1:16 at 10, 1:44 at 14; 2:24 at 18.	08:07
5/17/2008	michaelpope58@gmail.com	Phipps Bend 5k	21:49	5K		07:02
5/17/2008	darren_harrell@hotmail.com	Fun Fest Trail Run	56:32	7M	1 lap on Lake Road and 1 lap around Lakeside. Ran it steady, just to put up a time to beat. Nater ran Lake Road with me.	08:05
5/3/2008	michaelpope58@gmail.com	Wondergirl 5k	23:11	5K		07:29
5/3/2008	robertbpatterson@hotmail.com	RACE::Animal Chase 5K	19:51	5K	Ran a strong race with perfect conditions followed with a 2 mile run	06:24
5/3/2008	moose19775@yahoo.com	New River Trail 10K, Galax, VA	49:37	10K	27th out of 90 runners.	08:00
4/12/2008	asicsman@hotmail.com	Bull Run 50 Miler	07:52:54	50M	8th overall, great race until 35 miles, felt apart for a couple of miles, lost too much time, needed more salt and less calories, not acclimated to the heat at all, first hot day. Had a crew which helped big time, PR. Still tweaking the calories, learned	09:27
4/5/2008	michaelpope58@gmail.com	Footrx 5 Miler	39:26	5M		07:53
3/15/2008	michaelpope58@gmail.com	Surgoinsville 10 Miler	01:21:43	10M		08:10
3/15/2008	raylenemorrow@hotmail.com	Shamrock	30:56	5K		09:59
2/17/2008	michaelpope58@gmail.com	at&t Austin Marathon	04:36:23	26.2M	pathetic	10:33
2/9/2008	raylenemorrow@hotmail.com	Valentine	30:54	5K	first race	09:58
2/2/2008	lisa.otts.mullins@gmail.com	War Party 5K Walk	39:48	5K		12:50
1/13/2008	michaelpope58@gmail.com	Chevron Houston Marathon	03:41:59	26.2M	relatively flat; 95% concrete.	08:28
1/5/2008	asicsman@hotmail.com	Frosty 50k	03:37:41	31M	Huge PR; old PR on this course was 3:54; came through the marathon in 2:57 high; went out fast to keep in the lead pack; 4th overall, 4 20 ounce bottles of Cliff Shot and 2 cups of coke. Pitiful from 26-28; strong from 29-31.	07:01
1/1/2008	michaelpope58@gmail.com	NewYear's Day Wake Up & Run	21:54	5K		07:04
12/14/2007	asicsman@hotmail.com	Daw Road/Town Loop	01:09:42	10.5M	15 min w/up, 5min hard, 3min rest, 35min hard, 3 min rest, 5min hard, 10min cooldown - 10.5 at 1:09.42; 11.5 total miles for 76 minutes total time. Got rolling around 20 minutes of the 35 min interval.	06:38
12/9/2007	asicsman@hotmail.com	Iron Mountain Beartree Gap, AT	04:16:23	24M	Bushwhacked a tad after getting lost, sucked! Slowed the run way down, chased by a bear, not fun! Good run once I got back on the trail, leaves were slick.	10:41
12/9/2007	michaelpope58@gmail.com	White Rock Marathon	03:52:59	26.2M		08:54
12/2/2007	asicsman@hotmail.com	Skulls Gap Loop	03:39:34	23M	Felt great, two 24 oz bottles of clif shot drink, slight pukey feeling around 14 miles after a 4 mile downhill section, rebounded well and ran the last 3 miles in 20:00 on rocky trails.	09:33
11/27/2007	darren_harrell@hotmail.com	Eastman 10K	40:02	10K	Nathan run. He felt good about his run. GJ Nater	06:27
11/24/2007	asicsman@hotmail.com	Mountain Masters 16 Mile Run	01:52:47	16M	1st place, outkicked a fellow 50m from the finish line. Felt strong start to finish, wore waist pack and drank an entire bottle of Clif Shot Lemonade during the run. Didn't fall apart inside the park-last3miles-5:47 last mile. Still a tough ol'	07:03
11/22/2007	michaelpope58@gmail.com	Johnson City Turkey Trot	22:09	5K		07:09
11/10/2007	michaelpope58@gmail.com	BAE Verterns Day Half Marathon	01:46:32	13.1M		08:08
11/4/2007	asicsman@hotmail.com	Mountain Masochist 54 Miler	00:00	54M	10:35 finish, 3:55 at 28.2 miles; not in enough shape to finish strongly, too ambitious of a start, but felt good and went for it, was in top ten until I crashed, a nice 5 hour walk to the finish from 33 on.
10/20/2007	asicsman@hotmail.com	Hurricane Campground loop, 84/old84	03:47:36	24M	Got ill when the sun came out, drank three bottles of fluid, one salt pill, two gels, crashed out about 3 miles from the end - hungry, low blood sugar. Ill for awhile post run but never puked. Last long run before Mascohist.	09:29
10/14/2007	asicsman@hotmail.com	Old 84 Jerry's Creek Run	02:27:41	18.5M	PR run on the course; fastest previous time was 2:40 on the course. I rolled a large amount of sub 6's on the downhill portions but the gut acted up and I puked heavily the last 5.5 miles and two hours afterwards. 13 miles at 1:30; started feeling it	07:59
10/6/2007	asicsman@hotmail.com	Stump Jump 50k	06:21:08	50K	Easy paced run; too hot to run hard; had a free entry used it. I ran the first 10 miles in the top ten, but just not quite ready to push an ultra. Had a lot of fun running in the mid pack. Still puked though, GU20 spiked the blood sugar.	12:18
10/6/2007	michaelpope58@gmail.com	NFS Apple Festival 4 Miler	30:18	4M		07:34
10/2/2007	asicsman@hotmail.com	Brian Delp Memorial 5k	17:46	5K	Lunch - 4mile no time easy, PM-5k race at BSC - 3 mile w/up, 5k- 1-5:20, 2-5:52, 3-5:59, .1-.33. 2 mile cooldown; Tough run, massive hills and two dead end turn arounds - same time as last year pretty much with less training.	05:44
9/25/2007	asicsman@hotmail.com	Track Work	10:41	2M	2 mile w/up - 2X1mile on track with 400m walk recovery, 1-5:14, 2-5:26; felt great - pretty hot, 90+degrees, 2 mile cooldown in 14:38.	05:20
9/22/2007	darren_harrell@hotmail.com	Bays Mtn. 15 Miler	02:18:30	15M	Exhausted!! Stated out strong and fresh from taking 1 week off. Hamstring started hurting at the Tower. Finished the last 4 miles in very slow fashion. 22 OA. 18 Min better than last year.	09:14
9/16/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	17:28	2.5M	Nathan ran solo, Sunday run. Perfect Fall weather. Good Run Nater.	06:59
9/16/2007	michaelpope58@gmail.com	Philadelphia Distance Run	01:51:33	13.1M		08:31
9/16/2007	darren_harrell@hotmail.com	Fire Tower	51:42	6.25M	Hard as I could go. Hammy was tight, but my legs were good otherwise. 18:03 to the point, 38:24 to the Tower. Flew downhill to the finish. Good run. Perfect fall day.. 70F and no humidity.	08:16
9/15/2007	darren_harrell@hotmail.com	Lakeside Trail X 2 RAIN RUN	45:49	5M	1st lap my way, 22:30. 2nd lap the hard way 23:19. Cool Fall rain the whole run. Perfect. Poured down on lap 2. 1 of my all-time favorite runs!!	09:10
9/11/2007	asicsman@hotmail.com	Tempo Run on Track	23:40	4M	2 mile w/up, 4mile tempo on track - 1-5:59,2-6:02(12:01),3-6:01(18:02),4-5:37(23:40) 74 second last lap. 3 mile cooldown. Felt good and a day after a 2hour+ run. Cool weather made all the difference, really fit for doing crap since July.	05:55
9/9/2007	darren_harrell@hotmail.com	Fire Tower	55:13	6.25M	18:36 at the Point. 40:40 @ the Tower. Pushed down to the finish. This should be my last run for 2 weeks. Lisa has C Surgery and my Hammy is really hurting.	08:50
9/8/2007	michaelpope58@gmail.com	Eastman Road Race	49:22	10K		07:58
9/8/2007	asicsman@hotmail.com	Track Work	24:50	4M	2 mile w/up, 4miles on track at tempo- 6:15,6:13,6:15,6:07, 2 mile cooldown. Felt good and very controlled.	06:12
9/8/2007	michaelpope58@gmail.com	Baileyton Celebration 5k	24:46	5K		07:59
9/5/2007	darren_harrell@hotmail.com	HIGHLAND 5	35:24	5M	Started and finished at the Tennis Courts. Ran just at dark. Felt great and ran really good. 21:07 @ 3, 28:06 @ 4. Last run for a couple of weeks, gotta let my hammy heal up.	07:05
9/2/2007	darren_harrell@hotmail.com	Fire Tower	56:58	6.25M	Ran with Jon. 1st time in nearly a year that he went to Bays Mtn. with me. Jon struggled a little but we had a good run. Really slow on the decent.	09:07
9/1/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	41:34	5M	21:00, 20:34. Planned on going 3 lpas but my hamstring was not about to do that today. Pushed lap 2 a little.	08:19
8/30/2007	darren_harrell@hotmail.com	Greenbelt	40:07	5M	Ran from the house to J.B. Dennis and back. 20:35, 19:32. Took it easy.	08:01
8/29/2007	darren_harrell@hotmail.com	Greenbelt	01:00:03	7M	Ran from the house to the base of Exhcange Place Climb. 30:53, 29:10. ran late and it got dark on the way back. Hot and humid.	08:35
8/27/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	42:28	5M	Hot, whew it was muggy too. 21:25, 21:03. All I could do today. Hamstring is really bothering me.	08:30
8/25/2007	asicsman@hotmail.com	Iron Mountain Skulls Gap Loop	03:44:03	23M	Easy paced run, first long run in awhile; Got behind some horses that cost at least 6 minutes, pretty fit despite the heat and lack of long runs.	09:44
8/25/2007	darren_harrell@hotmail.com	Lakeside +	27:30	3.5M	Wore out. Went 1 lap ok in 20:32, but had nothing left. Ran to the 1st brdge and turned around. It was hot and I was beat. Great day with Nathan and Brett!!	07:51
8/24/2007	darren_harrell@hotmail.com	Fire Tower	55:38	6.25M	Hard run. I was strong and felt really good. Getting ready for 15 miler	08:54
8/22/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:12	5M	20:24, 19:48. Good run. It was hot but I had a good 2nd lap.	08:02
8/18/2007	darren_harrell@hotmail.com	Fire Tower Short Cut	35:45	4M	Ran up from Lakeside then ran out 5 min and back. Sprained my ankle pretty good at the start.	08:56
8/18/2007	michaelpope58@gmail.com	Phipps Bend 5k	23:13	5K		07:29
8/18/2007	rweatherly26@charter.net	Get Physical 5K/1.5 Mile Walk	00:00	3.1M	Charity Run, Proceeds go to American Cancer Society
8/13/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	16:49	2.5M	Nathan ran it solo. SIZZLING FAST!! I can't image how fast he just ran that lap. Nater got suspended to for beating up a Soph Football player that picked a fight with him.	06:44
8/12/2007	darren_harrell@hotmail.com	Fire Tower	50:07	6.25M	Smoked it. At the 10 min. mark I met up with Nate Sylverster from Pittsburg, 24 and a college cc runner. I really pushed it and went 10:34 faster than the day before. Wore me out!!	08:01
8/11/2007	darren_harrell@hotmail.com	Fire Tower	01:00:41	6.25M	Saturday morning run. Took it easy. First time up on top since the 15 mile trail run. Beat the heat.	09:43
8/9/2007	darren_harrell@hotmail.com	Lakesdie Trail X 2	40:27	5M	Hot. 40:41, 19:46. About as good as I could do today. Nobody on the trail.	08:05
8/7/2007	darren_harrell@hotmail.com	Highlands 5	36:51	5M	Started and finished at the courts. Felt good. 14:40 @ 2, 29:05 @ 4. Ran at dark and it was smokin hot & humid.	07:22
8/5/2007	michaelpope58@gmail.com	Nike New York City 1/2 Marathon	02:01:44	13.1M		09:18
8/4/2007	asicsman@hotmail.com	Highland Festival 10k (tempo run)	39:54	10K	SLOW! 6:14,6:03,6:07,6:56,6:28,6:32,.2-1:32. 3 mile w/up and 2 mile cooldown. 13 miles yesterday in the heat didn't help; ran as even as I could, just somewhat tired, good workout.	06:26
8/4/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	42:36	5M	Ran with Nater. We just cruised lap 1 in 23:15 then tried to go hard for lap 2. I left Nate 1/2mi in. I made it in 19:21, Nathan in 20:14. Ran @6 and it was really hot and humid. Out of gas!!	08:31
8/3/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:13	5M	39:38, 39:35. Just made a neg-split. I was really fresh from 3day break. Best I have felt in a while. Great evening on Bays Mountain.	07:51
7/31/2007	darren_harrell@hotmail.com	Lake Road	36:03	4.5M	Me and Nathan. Ran it backwards. For sure that is the hard way.	08:01
7/28/2007	darren_harrell@hotmail.com	Highland 5	35:42	5M	Light rain run, cool temps, ran @1:00. Slow 1st mile (7:25), but I started feeling good and got in a zone.	07:08
7/28/2007	michaelpope58@gmail.com	Bluff City United Way 5K	24:33	5K		07:55
7/27/2007	darren_harrell@hotmail.com	Lake Road	35:14	4.5M	Me and Nate. Whew!! Butt kicker. Very humid from 3 days of steady rains. The water flowed again for the 1st time in 6 weeks.	07:50
7/26/2007	asicsman@hotmail.com	Medium workout	00:00	0M	AM - 9 miles, PM - 9miles with 2X1mile on Edgewater loop at CV pace - 5:58, 5:51 with 2 min rest. Pretty hot and beat!
7/25/2007	darren_harrell@hotmail.com	Highlands 5	36:18	5M	1st time in 6 months!! Started and finished at mile marker 2. Ran ok. Didn't get any splits until 3 (22:06)29:03 @4	07:16
7/24/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:16	5M	21:51, 21:15. Steady rain the whole way. Cool temps 67F, ran at 6:30. Trail was soaked from off and on rain all day. Been waiting for that rain run for a long long time.	08:39
7/22/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:46	5M	Ran with Nathan for the 1st lap, then he cut it short and ran to the loop and back. 20:40, 19:06. Kicked that 2nd lap.. all I had.	07:57
7/21/2007	darren_harrell@hotmail.com	Night Run	43:22	5.5M	Guessing on distance. Ran just at dark right before the Fester Fireworks. 1st night run all year. It was cool and breezy, awesome.	07:53
7/21/2007	asicsman@hotmail.com	Appalachian Trail run @ Night	03:56:19	20M	Am - 4miles, PM- 10:30pm at night in Damascus- out ten and back ten towards Abingdon Gap Shelter. Good even paced run - the bats were out and loved the bugs with the headlamps, pretty tired at midnight but a caffiene pill stopped that.	11:49
7/19/2007	darren_harrell@hotmail.com	Lakeside Trail X 2 BW	42:10	5M	Ran easy.. a bunch of Fun Festers on the trail and on the Dam (which slowed the Dam crossing). 21:07, 21:03.	08:26
7/18/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:05	5M	Sweet solo run and I felt good. It was cool as it had rained heavy earlier. Ran @ 7:00. 19:47, 19:18.	07:49
7/17/2007	darren_harrell@hotmail.com	Rain Run from DB	30:50	4M	Took Nater to DB for his 1st CC Team Run. It poured down just before they ran, so they waited it out. I took off when the rain slowed, but it picked back up and rain hard the whole way.	07:42
7/15/2007	darren_harrell@hotmail.com	Lakeside trail X 3 BW	01:01:40	7.5M	Ran it the hard way and I ran good even after the all out 2 laps yesterday. 20:39, 20:40 (41:19), finished with a 20:11 last lap. Zone Run!!	08:13
7/14/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	38:41	5M	Ran with Nathan and we kicked that trails tail!! Best 2 lap time ever, 19:39 on lap 1, 19:02 to finish. Great run, special.	07:44
7/14/2007	asicsman@hotmail.com	Crazy 8s 8k	28:33	8K	AM- 5miles easy, PM -3mile w/up; 1-5:23, 2-5:45 (11:07),3-5:52 (17:01),4-6:08(23:08),.97-5:24. PR!! Unreal- 3rd race in three days.	05:45
7/14/2007	michaelpope58@gmail.com	Crazy 8's	39:59	8K		08:04
7/13/2007	asicsman@hotmail.com	Crazy Mile	04:52	1M	First mile since 2004 - 4:52.90- 66,75,75,75. Not fast at all, but surprised the legs can still spin. Held back as much as I could the first 400. 3rd overall.	04:52
7/12/2007	asicsman@hotmail.com	The Bear	35:40	5M	AM-4 miles easy; PM 2 miles w/up - 1-6:43, 2-7:07(13:51),3-7:00(20:52),4-7:46(28:38),5-7:01. Finally redeemed myself 8 years later on this ol' course. Felt terrific, ultra running has boded me well. Established a rythym; didn't go out too fast and	07:08
7/10/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:26	5M	I started out easy with no thoughts of pushing it... but I was at 20:01 after the 1st lap, so I pushed it as hard as I could on lap 2.. in 19:25. Great Run.	07:53
7/9/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:52	5M	Hot and muggy. Ran hard on both laps. 20:12, finished in 19:40. Wore out!	07:58
7/7/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:40	5M	Ran with Nathan. I led lap 1 in 21:02, Nater slowed down the last 3/4 mile. He led lap 2 in a slower pace, 22:38. He was tired from the start but he did finish.	08:44
7/7/2007	asicsman@hotmail.com	Rattlesnake 50k, Charleston, WV	05:26:28	50K	Slow run; no goal, just a heat trainer; things got ugly at 28 miles, just way too hot - 91 degrees. Not sore at all, pretty tough course.	10:32
7/6/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:58	5M	Ran solo and ran good. lap 1 in 20:25, lap 2 in 19:33. 1st time have broken 40 in a long time. Resigned from Red-Man today!! Eat crap Jerry Povroznik!!	08:00
7/5/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	18:26	2.5M	Nathan led the way and drug me around the lake again. I had to beg him to slow down for me. Next time he goes alone. Wore me out!! Way to go Nate.	07:22
7/4/2007	asicsman@hotmail.com	Medium lenght run	02:13:14	15M	North on the AT out of Damascus and back on the Creeper Trail at Taylors Valley. Felt good, hot, somewhat ill 15 minutes after run, Nuun tablet stopped that.	08:53
7/3/2007	darren_harrell@hotmail.com	Lakeside with Nathan	43:41	5M	I led the 1st lap, we went the hard way in 22:05. Nathan led lap 2 our way in 21:36. Good run, not too hot.	08:44
7/3/2007	asicsman@hotmail.com	Tempo work on track	25:18	4M	2 mile w/up, 4mile tempo on track - 6:23,6:22,6:19,6:13, 1 mile cooldown. Felt easy and on pace. Very hot at 3:30 in afternoon.	06:20
7/2/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	19:23	2.5M	Nice evening with a breeze. Ran 1 lap hard and called it a day.. going to go 2 with Nathan on Tuesday.	07:45
7/1/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:48	5M	Ran with Nathan. I led lap 1, we ran easy. Nathan led lap 2. 21:45, 22:05. He is getting stronger.	08:46
6/30/2007	asicsman@hotmail.com	Jerrys Creek Run	03:12:58	18.5M	Easy paced run, just a long run on trails; building back up after 10 day rest period.	10:26
6/29/2007	darren_harrell@hotmail.com	Lakeside with Nate	34:49	4M	Nathan led the way and just whipped me on the 1st lap. He ran it in 19:24, I was around 19:30. I led a slower pace back to the Loop and back.	08:42
6/28/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:57	5M	20:37, 20:20. Great run. Trail was a wet from rain earlier and it was not hot at all. Ran around 6:30 PM.	08:11
6/27/2007	darren_harrell@hotmail.com	Lakeside with Nate	37:24	4M	1 lap in 21:45, then we ran back to the loop, around and back. Nathan was beat. Ran @ 7PM, and it was hot and humid.	09:21
6/26/2007	asicsman@hotmail.com	Tempo Run	25:46	4M	AM-9miles, PM - 2miles w/up, 4 mile tempo on track - 6:39,6:26,6:25,6:13, 1 mile cooldown. First workout after taking 10 days completly off - feeling better after bombing highland sky - a break was what was needed.	06:26
6/25/2007	darren_harrell@hotmail.com	Lakeside Trail with Nathan	44:30	5.3M	Ran with Nate, he did 1 lap with loop, easy... in 24:30. I ran 1 lap of Lakeside solo in 20:00... ran hard. It had just rained on Bays Mtn... nice.	08:24
6/24/2007	darren_harrell@hotmail.com	Greenbelt run	48:00	6M	Ran easy from the house to the waterfall.	08:00
6/23/2007	darren_harrell@hotmail.com	Lakeside Trail with Nathan	47:18	5.6M	Nathan ran 1 lap Lakeside with Loop, easy.. in 24:27. I ran the same again solo in 22:51.	08:27
6/21/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	22:05	2.5M	Ran with Nathan. His 1st run since track season ended. Took it easy.	08:50
6/20/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	41:23	5M	20:44, 20:39. Ran ok. started out easy and I picked it up a little about half lap and held that pace the rest of the way.	08:17
6/19/2007	darren_harrell@hotmail.com	Center St. Rain run	35:30	4.5M	Rain run, the whole way. Felt great. Ran from Church Circle to Exxon and back.	07:53
6/16/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:41	5M	20:35, 20:06. Best run in a long time. Felt really good. Warm afternoon but not sunny. Ran around 4 PM.	08:08
6/16/2007	asicsman@hotmail.com	Highland Sky Ultra Run	08:18:48	40.8M	Crashed at 31 miles just like last year; felt bad from the get-go. Never had anything, moved up to 6th by pure luck by 30 miles but out of gas one mile later; time to take a break, walked last 8 miles.	12:14
6/14/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	42:02	5M	21:45, 20:17. Better, getting stronger. I had some speed in spurts on both laps. Realy a nice run... wind was picking up as a storm was building. Had a great meditation afterwords. on the dam. Ran @ 7 PM	08:24
6/13/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:55	5M	22:35, 21:20. Felt pretty good. Took lap 1 easy as I could and picked it up on lap 2. Ran @ 7 PM	08:47
6/11/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	21:18	2.5M	Just nothing... no speed at all.	08:31
6/10/2007	darren_harrell@hotmail.com	Lakside X 1 with a BW Loop	36:27	4.5M	Lap 1 was 20:45... felt better. I ran pretty hard and had times of some speed, which has not been there in a few weeks. Ran BW to Hooly Loop and back at the end of 1 lap.	08:06
6/9/2007	michaelpope58@gmail.com	Covered Bridge	23:06	5K		07:27
6/9/2007	asicsman@hotmail.com	Varmint Half Marathon	01:25:16	13.1M	Nothing more than a steady state run; went out easy, 6:00 first mile and ran with the flow of the course, .5 mile w/up, and 1.5 mile cooldown. Legs pretty tired around 9 miles.	06:31
6/9/2007	darren_harrell@hotmail.com	Lakeside Bug Run	43:00	4.5M	Started running Lakeside, but the bugs were eating me up (no bug spray), so I made a jump up on Hemlock Trail and took Lakeside Road back around. Big mistake... bugs and sweat bee's ate me up for the last 3 miles. I had to run with my shirt over my he	09:33
6/8/2007	darren_harrell@hotmail.com	Circle Run BW	53:17	6.3M	Rain run... sa weet. 1st rain run in 6 weeks. Ran from Chruch Cirlce to the old house circle. Took it easy, didn't get splits, didn't care. I heard and felt Aum in Glen Bruce Park after the run.	08:27
6/8/2007	asicsman@hotmail.com	Old 84, Jerry's Creek	02:41:18	18.5M	2pm run, heat training, hot! Eric and Bednosky took off I stayed in the rear, pretty sick at 13 miles, puked nicely again! Rallied well and died on the tough 1.5 mile climb, 2nd fastest time on this ol' rough course.	08:43
6/7/2007	darren_harrell@hotmail.com	Lakeside Trail X 2 BW	46:55	5M	The hard way... took lap as easy as possible and ran a little harder for lap 2. 24:15, 22:40. Hot day, ran around 11:30 AM.	09:23
6/5/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:45	5M	Better. Ran right @ 7 PM, trying to get rid of the light headedness, it worked to some extent. 1st lap starter rough and seemed like the same tired run down feeling, but it went away. 22:31, 21:14. I actually had a kick for the last 1/2 mi. Almost got dar	08:45
6/4/2007	darren_harrell@hotmail.com	Lakeside Loop-de-llop	34:45	4M	Ran around 11 AM. I thought it would be better taking a day off, but not at all. Felt light headed, no energy, had to just cruise it the whole way. Was exhausted 1/4 mi. in.	08:41
6/2/2007	michaelpope58@gmail.com	Blue Plumb	23:55	5K		07:43
6/2/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	44:51	5M	22:30, 22:21. Warm day. took it easy and just glad to make 2 laps running the whole way. Had a wonderful walk on Fern Trail afterwards.	08:58
6/1/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	44:53	5M	22:00, 22:53. walked twice on lap 2. Hot day. Legs are just shot and I am wiped out.	08:59
5/31/2007	darren_harrell@hotmail.com	Lakeside Trail Run	23:00	3M	Whew.. just nothing in the tank. Meds are getting me down. ran 1 lap, walked a couple of times and went to Fern Trail for the pleasure.	07:40
5/29/2007	darren_harrell@hotmail.com	Lakeside	25:00	3M	Got out of the Hospital around 1:00, shouldn't have tried to run, but I was Jones'n. Dead tired, weak, hot, rough run.	08:20
5/28/2007	robertbpatterson@hotmail.com	Ridgefields Golf Trot	19:20	5K	It was about 75 and very humid. FIrst mile 6.04 second 12.26 closed at 19.20 Legs were rebber first mile due to hard training cut 1.5 minutes off of a race three weeks ago	06:14
5/27/2007	asicsman@hotmail.com	Lewis Fork, Mount Rogers Climb	02:43:26	15M	Super hill run to the top of Mount Rogers, big loop from Grindstone. Felt super and no ill effects from yesterday's puke fest, 87 miles for the week, feeling super!	10:54
5/26/2007	asicsman@hotmail.com	AT South into TN at Damascus	04:19:15	23M	Puked entire run, sick and yucky. Dropped with 1 mile left and hitched a ride back; totally spent; felt easy otherwise, puked no less than 6X on the run from whatever. Pretty normal pace on the route though.	11:16
5/23/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	44:05	5M	Ran easy the whole way, just to enjoy to woods and my time. Even split 22:02.5 twice. Namaste	08:49
5/19/2007	asicsman@hotmail.com	Dirty Dog Trail 15k	01:13:50	15K	Not feeling great this week; two 5k's wore me down; goal was to get a fast run on tough trails, got that, 12th overall, took a nasty spill halfway through and walked a bit after turning ankle badly!	07:56
5/18/2007	darren_harrell@hotmail.com	Lakeside Lood-de-loop	30:19	4M	Hammy was tight at the start and I was just running easy. Picked it up mid way and really pushed it to the finish.	07:35
5/13/2007	darren_harrell@hotmail.com	Lakeside Road	35:22	4.5M	Push that a little bit harder than the day before. Felt good.	07:52
5/12/2007	asicsman@hotmail.com	Grundy Kiwanis 5k Run	17:08	5K	2 mile w/up, 1-5:34, 2-5:40, 3-5:21; 2mile cooldown, PM - 5 miles on Trails - couldn't do anymore. Fastest 5k in a looooong time. Felt easy, recovered within 1 minute of finishing. 2nd overall, couldn't catch the Ethiopian Kid.	05:32
5/12/2007	darren_harrell@hotmail.com	Lakeside Road with a loop	54:20	6.5M	Nice Saturday morning run. Ran the road and then went to the loop and back. Ran nice and easy.	08:22
5/8/2007	asicsman@hotmail.com	David Roth 5k, Athens, WV	17:53	5K	AM - 9miles easy, PM - 2mile w/up w/ 2X400 at 84,79 with full recovery; 1-no split, 2-11:30,3-17:20. Consistent effort, 3rd overall, 17:15 winning time; as fast as I can go, I can run much farther but not much faster.	05:46
5/6/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	19:21	2.5M	Warm day. Just did 1 lap so I could get barge tickets for my mom ans Steve-O, Brett and Heath came along. A splendid spring day on Bays Mtn.	07:44
5/5/2007	robertbpatterson@hotmail.com	RACE: Animal 5k	20:58	5K	First Race in 5 years. First run in 6 months	06:46
5/5/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	43:35	5M	22:02, 21:33. Ran in the rain. Trail was sloppy and soaked. I went down on bridge #2 on the second lap. Nearly went down on the log jump on lap 1. I loved that run.	08:43
5/4/2007	asicsman@hotmail.com	Whitetop Hill run	03:56:00	21M	Great run, hammered the hill, ran all the way up, cool weather; felt super.	11:14
5/2/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:51	5M	20:30, 20:21. Ran after work. Very warm day. Ran easy but it was a tough run.	08:10
4/28/2007	michaelpope58@gmail.com	Country Music Marathon	05:01:20	26.2M	First marathon.	11:30
4/28/2007	asicsman@hotmail.com	Promise Land 50k+	05:23:10	34M	Best ultra to date; did not wear a watch, concentrated on effort. Nothing left at the end, wore down. Climbed great and got dusted by 4 guys on the descent for a top ten finish, 12th place with a time that normally is worth top 5. Very, very pleased. Wa	09:30
4/28/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:01	4M	Ran with Nater. Trail was a little damp, but not bad. Nathan ran great and he led the way most of the time.. he drug me through the trail and I could not match his speed at the finish. Great run. Aum!!	07:30
4/25/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:42	5M	20:23, 20:19. Ran after work.. just cruised it. Didn't push it, didn't have it to push with. Very nice afternoon. Aum!!	08:08
4/24/2007	darren_harrell@hotmail.com	Lakeside 1 lap & loop	21:03	3M	Ran it the easy way.. 1 lap and went around the loop... pushed it kinda hard. Good little run. Aum!!	07:01
4/24/2007	asicsman@hotmail.com	Track Work	11:13	2M	2 mile mountain w/up, 2X1mile with 400m recovery, 5:39,5:33, 2 mile mountain cooldown. Easy. PM - 6 miles on trails at Bel Monte course.	05:36
4/22/2007	darren_harrell@hotmail.com	Lakeside X 1	19:24	2.5M	Ran with Nater. It was a perfect Spring day. We kicked from the start. Nate ran out of gas at the log jump, but he still broke 2 and that was the goal. He is ready for next weeks track meets. Go Nater!! Aum!!	07:46
4/21/2007	asicsman@hotmail.com	Old 84, Jerry Creek Run	02:43:19	18.5M	Slow run, took it easy, pretty beat at the top of last climb, pretty warm, 1st warmer day in almost a month.	08:50
4/21/2007	darren_harrell@hotmail.com	Lakeside-Loope-de-loop	31:49	4M	Ran with Nater. It was a warm spring day, 75F, ran around 3PM. We pushed it hard and Nater ran great. I was so proud of him. He seemed to like the Trail Run. Aum!!	07:57
4/20/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	29:33	4M	Crushed that course today. Ran as hard as I could. Hoped to break 30 and I smoked it. Felt awesome. Shiva!!	07:23
4/18/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	41:03	5M	No hurry. Ran after work. 20:43, 20:20. Nice evening run. Aum!!	08:13
4/17/2007	asicsman@hotmail.com	Track Work	35:43	6M	2 mile w/up, 6X1mile with 200m walk recovery - Half marathon pace: 6:03,5:59,5:58,5:57,5:54,5:50, 2 mile cooldown - 10 total. Felt good and extremely easy - got into a nice easy rythym and kept it up, never pushed at all. HR was around 185bpm on them.	05:57
4/17/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	31:03	4M	Nothing in the tank. I was dead at the turn and did all I could to finish. Aum!!	07:46
4/14/2007	asicsman@hotmail.com	The Priest/Three Ridges	04:46:00	21.2M	7200ft of climb for 21.2 miles. Toughest run ever, legs were jelly on the last climb on the last ridge.	13:29
4/14/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:31	5M	20:11, 9:20. Sa-weet Saturday run. It was cool and it did rain on lap 2 for a little while. Zoned it! I saw Aum after the run, it was special. Shiva!!	07:54
4/14/2007	michaelpope58@gmail.com	CASA 8k	40:10	8K		08:06
4/13/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	18:34	2.5M	Was going for 30 on the loop-de-loop but I decided to just go a lap and call it a day. I pushed hard. Shiva!!	07:26
4/12/2007	asicsman@hotmail.com	Track Work	25:06	7K	AM-9miles, PM- 2mile w/up(14:44);7X1000m on track with 200m jog recovery - 1:20-1:50 rec- 3:40,3:39,3:37,3:38,3:36,3:33,3:20, 2 mile cooldown (14:54) 18 total. Felt good. Recovered somewhat finally!	05:47
4/12/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:25	4M	Real good lunch time run. Ran hard as I could.. windy conditions to start. Shiva!!	07:36
4/7/2007	darren_harrell@hotmail.com	Lakeside Trail X 3	01:02:28	7.5M	Cold spring day. Ran with pants, sweat shirt, gloves, Tboggin'... the works. I took the Tboggin' off in the middle of lap 3. Ran easy but pretty good. 21:00, 20:45, 20:43. Aum	08:20
4/6/2007	darren_harrell@hotmail.com	Lakeside X 1	18:50	2.5M	Coool day, ran on lunchbreak. 1 hard lap. Trail was in great shape... a little crowded. Brahma, Vishnu, Shiva, Aum!!	07:32
4/5/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:12	4M	Cool day and windy.. 42F. Ran on lunchbreak. I pushed it hard trying to break 30.. almost. Shiva!! Aum	07:33
4/3/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:53	4M	Lunchtime run. It was hot... 75F. Heat took a toll on me and I ran out of gas. Shiva!!	07:43
4/1/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	21:21	2.5M	Cruised. Easy run, trial was wet from morning rain. Got in no hurry. RWent to the Mtn top afterwords and heard OM. Brahma, Vishnu, Shiva!!	08:32
4/1/2007	michaelpope58@gmail.com	Covenant Health Knoxville Marathon	02:05:28	13.1M		09:35
3/31/2007	asicsman@hotmail.com	Umstead Trail Run	03:27:50	25M	DNF 4th! Stomach problems - dumped and never could recover - felt as if I had puked - stuff sloshing in the stomach - could not absorb fluids well. Too much training? Felt extremely easy and controlled - hips lower back hurt bad after I cramped - decided	08:19
3/31/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:35	5M	19:54, 19:41. ZONE RUN on lap 2. Very nice spring day.... ran @ 6:00PM. Brahma, Vishnu, Shiva!!	07:55
3/29/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:29	4M	Very nice day. Ran on a late lunch break to get away from the office. I ran good and hard. Pushed it and thought I was going to be under 30. Next time... Shiva!! Aum	07:37
3/27/2007	asicsman@hotmail.com	Edgewater Mile Repeats	23:45	4M	3 mile untimed w/up, 4X1mile with 2-2:15 walk rec @ half marathon pace; 1-6:14,2-5:57,3-5:49,4-5:45, 3 mile cooldown - 22:59. Felt great, better the more I did. Was not up to it before workout, too much pollen in the air.	05:56
3/25/2007	asicsman@hotmail.com	Claypool Hill Medium Run	02:07:04	15.5M	HOT! Needed to carry water. Had to take dip in the river on the way back. Slowly getting acclimated to the heat. Easy, comfortable run. Worth sub 2:00 when I get acclimated.	08:12
3/24/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:35	5M	Flew the 1st lap... and it was too hot and sunny for that, so I paid for it on lap 2> I had to walk for 1 min. in the middle of the 2nd lap. 19:42, 20:53. Walked up to the top of the Mtn. afterwords, meditated and heard Om. Shiva!!	08:07
3/24/2007	asicsman@hotmail.com	Tempo Run - Cedar Bluff Route	01:06:30	10M	2 mile w/up - 15:08 on 10 mile route - 6:27,6:21,5:56,6:13,6:24,6:36,7:03(Train had to sprint by it on another street, 30 seconds or so longer),6:20. HOT/WINDY.	06:39
3/22/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:07	4M	A little closer to 30. Sa weet day, 72F a little wind and sunny. The woods were beautiful today. Shiva!!	07:32
3/20/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:09	4M	Smoked that course on lunch break. Warm overcast day. Trail was nice, no standing water anywhere. Well, now I have gotta beat 30:00. I cuould have kicked the finish, I had no idea I was that close to it, never looked at my watch. Shiva!!	07:32
3/17/2007	asicsman@hotmail.com	AT South and FS Road Run	04:27:24	26M	Good run - 11 miles on the AT then back towards Damascus on FS Road. Easy paced.	10:17
3/16/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:45	5M	Sunny, cool and very windy. Ran around 2:30 after being in Honaker all morning for BBall Tourny. Ran easy, the 1st lap was faster than I expected, 20:32. I did not have the energy to do much more than neg split for lap 2... 20:23. Shiva	08:09
3/15/2007	darren_harrell@hotmail.com	Lakeside-Loop-de-loop	31:13	4M	Ides of Marchrun. Ran on on lunchbreak. Warm day.... just took it easy. Pushed it a little on the come back stretch. Shiva	07:48
3/10/2007	asicsman@hotmail.com	Horton's Hell - Mountain Masochist	09:13:23	43M	Could not run any further. The pace was slow. Started at 5:45am. Longest back-to-back runs. Going to take some time to get used to this. Huge blister on right toe.	12:52
3/10/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:18	5M	Another warm day, 65F, trail was crowded. This was as good as I could do today, did 2hr Baseball practice just prior to run. 20:16, 20:02. Shiva	08:04
3/9/2007	asicsman@hotmail.com	Hortons Hell - Holiday Lake	05:32:23	34M	Easy paced run starting at noon on the Holiday Lake course - legs a bit sore, more so than I was hoping. Ate large meal at Ci Ci's pizza.	09:47
3/9/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	30:53	4M	Wow!!What a perfect day, sunny 68F. Trail was very nice, no traffic other than deer and squirels. Ran hard on lunch break. Shiva!!	07:43
3/7/2007	darren_harrell@hotmail.com	Lakeside Loop-de-loop	31:50	4M	Ran on lunch. Nice day, 60F and sunny. Ran Lakeside to Holly Loop and back. Great lunchtime course.	07:58
3/6/2007	asicsman@hotmail.com	CV Work	25:13	7K	3 mile warm up (23:00min),7X1000 on track with 200m walk rec. 3:41,3:39,3:35,3:35,3:36,3:36,3:27; 3mile cooldown (23:12.) Felt good, heart rate was a little high for how easy they felt.	05:49
3/4/2007	asicsman@hotmail.com	Tempo Run (Edgewater Route)	52:22	8M	AM-4miles, PM-8mile tempo w/ heart rate monitor at 175bpm. 1-6:08, 2-12:55, 3-19:35,4-25:56,5-32:22,6-39:22,7-45:48,8-52:22. Good steady run.	06:33
3/4/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:29	5M	Sunday Noon run. Nobody on trail but me. It was cold.. 32F. 20:11, 19:18. I could not beleive I ran that 2nd lap that fast. Shiva.	07:54
3/2/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:29	5M	Soaking wet with standing water in places. Had to dodge,jump and get wet. Ran easy 20:19, 20:10. 20 min laps are a breeze now.	08:06
2/27/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	18:22	2.5M	Lunchtime run. Warm sunny day. Ran as slap out hard as I could. Destroyed 19 min. I have wanted to do 1 lap hard for a long time. Shiva.	07:21
2/25/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2 BW	39:31	5M	I did it... broke 40 going the hard way. I ran as hard as I could for 2 laps. Trails was a wet and muddy and crowded. 19:50, 19:41. Brutal and exhauseted, especially after running 3 laps hard the day before. The Frogs woke up today.	07:54
2/24/2007	darren_harrell@hotmail.com	Lakeside Trail X 3	01:01:22	7.5M	Warm sunny day. Ran @ noon, it was nice. Started easy and picked it up for lap 2 and then kicked lap 3. 21:11, 20:42, 19:29. Smokin' fast last lap. Zone Run!!	08:11
2/24/2007	asicsman@hotmail.com	Mount Mitchell Challenge 40 Miler	05:41:26	40M	Gradual climbing for 20 miles to 6,680ft Mt. Mitchell then back down. Paced smart. Ran the easy parts hard, the hard parts easy. Kept hydrated well on Ultra and Gatorade. 6th overall.	08:32
2/18/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	44:44	5M	3" of snow on the trail. Beautiful, absolutely beautiful. Had to take it easy in many place. The Pine area was special. One of my all-time favorite runs ever. 22:35, 22:09.	08:57
2/18/2007	michaelpope58@gmail.com	at&t Ausitin Marathon	01:54:11	13.1M		08:43
2/17/2007	asicsman@hotmail.com	Hill Work	35:24	6M	3 mile w/up - 3Xjones chapel out and back. 1-11:51, 2-11:51, 3-11:42, 3 mile cooldown in the snow/wind! Tough, about passed out on the cooldown. Totally beat. Heart rate got up to 192bpm on the climb.	05:54
2/17/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	42:01	5M	21:05, 20:56. It snowed the entire time. It was like I was in a Snow Globe running through the woods. Awesome run, just took it easy. Lake frozen again, trail snow covered.	08:24
2/11/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2 BW	40:13	5M	20:36, 19:37. Clear, cooool, Sunday @ noon run. Nobody on trail. 2nd lap was about as hard as I could go. Great run.	08:03
2/10/2007	asicsman@hotmail.com	Holiday Lake 50k ++	04:22:20	34M	Ensure,Red Bull breakfast - 17.5 out and back - 1:58 for first loop - too fast but felt great. Better than last year - 12 minutes faster - 5th overall.	07:43
2/10/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2	39:46	5M	20:21, 19:25. Cold day 32F with some wind. Ran easy on lap 1 and kicked it as hard as I could on lap 2. Lake is frozen.	07:57
2/4/2007	asicsman@hotmail.com	Skulls Gap Loop	02:53:41	20M	Old 84 to Rowland Creek and up the hill- turnaround and come back up and finish up on 84. Tough - 58 minutes at 5miles after postholing - 1ft of snow - deep! 40mph winds.	08:41
2/3/2007	asicsman@hotmail.com	Hill work	01:25:23	12M	3 mile w/up, 3Xjones chapel hill - up/down/up(to tank)/down. 3 mile cooldown - 3-4min rest after each. 1-11:56,2-11:45,3-11:42. 3 mile cooldown - wiped out!	07:07
2/1/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2	41:35	5M	21:03. 20:32. Ran @ 1 PM.. cold snowy morning.. no wind, nobody on the trail but me. The Trail was snow covered mostly and the lake was 80% covered with ice and snow. I had to take it nice and easy, but I ran well. Beautiful day, I heard the Gods today.	08:19
1/31/2007	darren_harrell@hotmail.com	Highland 5	36:17	5M	Maybe my last Highland 5 run... it was a good one. Cold evening, but not windy. 7:10 @ 1 mi. was the only split I got. I ran this hard all the way.	07:15
1/28/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL BW X 2	40:24	5M	Cold, windy day, but the woods kept me hidden from the wind. 20:36, 19:48. Hard as I could go on that last lap. Saw a big buck on the trail. Zone Run.	08:05
1/27/2007	asicsman@hotmail.com	Iron Mountain, Appy Trail, Crpr Trl	04:05:56	25M	Lots of long slow climbs, last 6 miles in 44:00 on the Creeper. 5 of us ran together.	09:50
1/27/2007	darren_harrell@hotmail.com	LAKESIDE TRAIL X 2	41:27	5M	Just cruised the 1st lap, then went backwards for the 2nd lap. Oh, the intensity is much greater. Ran 21:19 and 20:08 on the 2nd lap. Good run. Nobody on the trail, nobody.	08:17
1/24/2007	darren_harrell@hotmail.com	Highland Traffic Dodger Run	35:04	4.9M	Cold and windy run. Felt pretty good.	07:09
1/23/2007	darren_harrell@hotmail.com	Highland 5	38:14	5M	Brrr!!! Cold run. 1st run this winter with pants and it was a bit windy. Sure didn't have a good feeling, just ran easy. Passed "Taint" Perkins and Jon at the 1-1/4 mile mark.	07:39
1/23/2007	asicsman@hotmail.com	Track Work	20:12	5.8K	AM -9miles, PM-2 mile w/up, 6X800m at CV Pace with 1:45rest - 2:49,2:49,2:48,2:48,2:49,2:47,1X1000 w/1:50 rest - 3:26 (2:46@800m),2mile cooldown.	05:37
1/21/2007	darren_harrell@hotmail.com	Circle run	46:49	6.3M	23:33, 23:16. Driving rain the whole way and cold... 38F with some wind. Last mile in 6:54	07:26
1/20/2007	asicsman@hotmail.com	Hill work	02:00:00	18M	3 mile w/up, 3X4miles with 2min rest- 2miles up,2miles down on technical trail. 1-28:24, 2-28:02, 3-29:02. 3 mile cooldown, legs totally shot. Way fast on #2.	06:40
1/20/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	40:41	5M	Was planning on doing 3 laps, but I thought better of it at the end of 2. 20:25,20:19. Trail was a little muddy and there was some ice on the shallows.	08:08
1/15/2007	darren_harrell@hotmail.com	Lakeside Trail X 1	25:00	2.5M	No clock. Ran with Brett on lunch break. He was really hurting and we walked a couple of places. Ran it backwards... oh my, this is much harder. I have to run it BW hard and see what I can do.	10:00
1/14/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	39:38	5M	19:55, 19:43. Good run. Another warm Jan. day 60F and the trail was busy today. Sunday run @ 3:00	07:56
1/14/2007	asicsman@hotmail.com	Mount Rogers Run, AT	04:27:45	24M	Tough run - out of gas at 2:45 - really slow on the way back. Gatorade didn't work - too much sugar - didn't eat breakfast - bad idea. Next time wake up earlier to eat.	11:09
1/13/2007	darren_harrell@hotmail.com	Lakeside Trail X 2	41:11	5M	Brett ran with me for a lap, 21:53. I ran solo on lap 2 and did a 19:19. Trail was crowded and it was very warm 65F.	08:14
1/13/2007	asicsman@hotmail.com	Hill Work	00:00	18M	3 mile w/up, 3X4miles - 2miles uphill, two miles downhill on tricky single trek trail - 31:30,30:01,29:22,3 mile cooldown. Good workout - oatmeal for breakfast helped out.
1/11/2007	darren_harrell@hotmail.com	Cirlce Run	45:24	6.3M	Ran late.. 7:45PM. Much warmer day and I felt good.	07:12
1/10/2007	darren_harrell@hotmail.com	Highland Traffic Dodger	34:29	4.9M	Cold day, finally and windy. Ran about as hard as I could. Ran on lunch break 11:30 AM	07:02
1/7/2007	darren_harrell@hotmail.com	Highland 5	36:20	5M	Slight rain to start with. Another warm day for Jan. 50F. Started real easy and then picked it up abouth half way. Last mile in 6:29.	07:16
1/6/2007	asicsman@hotmail.com	Frosty 50k	01:52:00	15.7M	DNF! 3rd DNF in a row - Stomach problems - puking - food poisoning? No clue,was running really fast but could not go any faster - could not absorb fluids. sick the whole way home and all night.	07:08
1/6/2007	darren_harrell@hotmail.com	Lakeside Trail X 3	01:03:25	7.5M	21:04,42:21(21:17),21:04 Warm Jan. day 60F, breezy and the trail was wet, muddy but this was a Zone Run.. sa weet!	08:27
1/1/2007	michaelpope58@gmail.com	3rd Annual Wake Up & Run	23:39	5K		07:38
12/31/2006	darren_harrell@hotmail.com	Lakeside X 1	19:15	2.5M	Warm day.. 50F and a slight drizzle. Trail was a little wet. Ran 1 easy lap (22:45) then went hard as I could trying to go under 19... didn't have it today. OK!! Felt great.	07:42
12/30/2006	asicsman@hotmail.com	Over the top run	04:24:44	21M	Run starting at Iron Mountain Trail at Skulls Gap to Whitetop and finishing at Elk Garden - severe gas/cramping the whole way, miserable run.	12:36
12/30/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	40:24	5M	20:36, 19:48. Spectacular late Dec. day. ZONE RUN all the way. Passed a lot of walkers on the trail. 1 Deer just looks at me, doesn't even run...5ft away. Awesome run!!!	08:05
12/29/2006	asicsman@hotmail.com	Wave workout, high school loop	54:12	8M	1-6:55,2-5:50(12:45),3-7:09(19:54),4-6:08(26:02),5-7:40(33:42),6-6:25(40:07),7-7:58(48:06),8-6:05(54:12)1mile cooldown, AM - 5miles easy, 14 total.	06:46
12/28/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	39:43	5M	19:58, 19:45. Sa weet late Dec. day.. sunny and warm 55F. Trail was a little wet in spots. Good run.	07:57
12/27/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	41:35	5M	21:33, 20:02. Started out really easy. New shoes and the Trail was damp. No hurry, just an easy run trying to get through some back pain.	08:19
12/23/2006	asicsman@hotmail.com	Mount Rogers Run	04:35:44	25M	Run in the high country starting at elk garden. Ran to the top of Mount Rogers and around - very open sections and techinal. Felt good.	11:02
12/20/2006	asicsman@hotmail.com	Wave Workout- Edgewater Route	52:53	8M	Lunch-3miles - 20:20; pm- wave workout - 1-6:40,2-6:25,3-6:43,4-6:14,5-7:11,6-6:21,7-7:21,8-5:54, 1 mile cooldown- 12 total. Felt easy and slow actually.	06:37
12/17/2006	darren_harrell@hotmail.com	Lakeside Trail X 3	01:01:38	7.5M	Warm, sunny Sunday...65F. Great Festivus weather. 20:52 1st lap, 20:47 2nd lap, 19:59 3rd lap. Great day!!	08:13
12/15/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	38:43	5M	Ran on lunch break. Nice warm Dec day...55F a little breezy. 19:31 1st lap, 19:12 2nd lap. Whew!! That was a hard as I could go, gave it all I had.	07:45
12/14/2006	darren_harrell@hotmail.com	Highland 5	35:54	5M	7:16, 14:46 (7:30),missed 3, 29:25, finished 6:29.Wow!! Super run, felt great, Festivus Traffic was awful!!	07:11
12/12/2006	asicsman@hotmail.com	Wave Workout	54:09	8M	AM-9miles,PM-Wave workout - 1-7:03,2-6:39(hilly),3-7:05,4-6:20,5-7:18,6-6:22,7-7:26,8-5:51. One mile to cooldown, felt horrible and tired, consistent though. Heavy miles now.	06:46
12/10/2006	darren_harrell@hotmail.com	Circle to Circle 10K	47:07	6.3M	23:41 out 23:26 back Cool evening.. 45F no wind, no traffic.	07:29
12/9/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	39:18	5M	Best yet. It was cold, sunny..28F. 1st lap 20:00 again, finished 19:18. Hard as I could, better than I could have hoped for. Great run.	07:52
12/6/2006	asicsman@hotmail.com	Creeper Trail Run - Abingdonsection	01:09:53	10M	easy run - ran last mile moderate - 6:01 - one year later this is easy pace now.	06:59
12/3/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	39:34	5M	Cool Dec afternoon, no wind, nobody on the trail. 20:00 1st lap, 19:34 finish. Great Run!!	07:55
12/2/2006	asicsman@hotmail.com	AT/Creeper Run	02:06:27	16M	Started out on AT in Damascus- ran towards Taylor Valley then down onto Creeper for the last 7.5. Felt easy.	07:54
12/2/2006	darren_harrell@hotmail.com	Good run	37:44	5.2M	Good run... cool	07:15
12/2/2006	michaelpope58@gmail.com	Jingle Bell 5K	24:28	5K		07:54
11/29/2006	asicsman@hotmail.com	Wave Workout-Hilly 8.5 mile route	56:30	8.5M	wave workout on road - 1-6:54,2-6:20,3-8:05(big ol'hill),4-5:45,5-7:25,6-6:10,7-6:45,8-6:17 - 53:45 at 8 miles. Didn't feel hard -legs just heavy.	06:39
11/26/2006	asicsman@hotmail.com	AT Run	03:41:27	20M	Tough run- uphill 10 miles towards TN on the AT in Damascus, then turn around and 10 back - some walking as I was dead.	11:04
11/25/2006	asicsman@hotmail.com	Mountain Masters Trail Run	01:54:31	16M	Roughly 4minutes faster this year vs. last year. Felt much better, legs not beat up, as fast as I could go. 3rd overall. Died after longest ever climb - 12-13 miles - nothing left afterwards.	07:09
11/22/2006	asicsman@hotmail.com	Wave Workout on road -Edgewater rte	51:16	8M	1-6:35,2-6:29(13:05-hilly),3-6:38(19:43),4-5:58(25:42),5-7:03(32:45),6-6:08(38:54),7-6:50(45:44),8-5:32(51:16), 3 mile cooldown - 11 total.	06:24
11/18/2006	asicsman@hotmail.com	Hurricane Loop Run	03:30:24	24M	No back pain (SI Joint.) 13 minutes faster than last time - this time with a lot more climbing in the middle with the downhill at the end. Sick for 3 hours afterwards - did not drink enough yet again! Did not bring water - just cytomax.	08:46
11/14/2006	asicsman@hotmail.com	Wave Workout on Road	54:22	8M	AM-9miles, PM - wave workout - 1-7:03,2-6:35,3-6:59,4-6:23.7,5-7:38,6-6:23.6,7-7:10,8-6:07. 1 mile to cooldown - (edgewater route) 18 total. Felt good and controlled.	06:48
11/11/2006	michaelpope58@gmail.com	BAE Half Marathon	02:11:21	13.1M	First half marathon	10:02
11/5/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	40:47	5M	Sa weet fall day!! 20:55,19:52. Hard as I could go.. tried to beat 40 and 19:30.. couldn't do it today. Great run though	08:09
11/4/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	45:22	5M	22:52 / 22:30 Ran with Jon. I really wanted to push it but my partner did not have it today. Spectacular late Fall day, a little windy and cool 45F	09:04
11/2/2006	darren_harrell@hotmail.com	Dowtown Run	48:30	6.5M	Just ran easy.	07:28
10/31/2006	asicsman@hotmail.com	Track Work	23:08	4M	AM - 3 miles, PM - 3 mile w/up, 4X1mile on track - 6:00,5:52,5:51,5:25, 3 mile cooldown.	05:47
10/30/2006	darren_harrell@hotmail.com	Highland 5	35:16	5M	Great run.. best run in 3 years. 7:11, 14:44 (7:33), no 3 mile split, 28:48 @ 4, last mile 6:28. Hit the lights and traffic just right. Ran just past dark.	07:03
10/29/2006	darren_harrell@hotmail.com	8 Miler	01:01:54	8M	Great Fall Morning, ran around 10:30AM. Nice and easy.	07:44
10/28/2006	darren_harrell@hotmail.com	Dome Run	40:00	5M	1 mile, Goat Trail 3:15, 1 mile, Goat Trail 3:04, 1 mile, Goat Trail 2:54, 1 mile.	08:00
10/26/2006	asicsman@hotmail.com	Track Work	36:41	10K	3 mile w/up, 10X1000m with slow 200m walk (2min)rec. 3:42,3:41,3:40,3:38,3:41,3:41,3:40,3:40,3:40,3:35. 3mile cooldown,goal was 3:40 per 1k. Last real workout before Masochist 50.	05:55
10/25/2006	darren_harrell@hotmail.com	Highland 5	36:05	5M	7:18,7:44,7:27;7:10,6:26 Felt great, had fresh legs. Best 5 mi run in 2 years.. about 50F	07:13
10/23/2006	darren_harrell@hotmail.com	Highland 5	38:10	5M	Cold and windy... ran in pants, 2 shirts with long sleeves, gloves and ear cover.. the whole 9 yds. Ran decent, had some speed, but conditions would not allow for a good run. I worked up a good sweat in 35F temps.	07:38
10/22/2006	darren_harrell@hotmail.com	Lakeside 1 lap	22:30	2.5M	Just guessing at the time. Ran with Jon.. had time for a short run only. Got in no hurry at all. Beutiful Fall day with some wind and coooool temps.	09:00
10/22/2006	asicsman@hotmail.com	Iron Mountain Hurricane Gap Loop	03:43:12	24M	On good pace until the last three miles- wretched my guts out - no more mixture in camelbak - only water- plastic taste makes me terribly ill. Pretty much ran without fuel the whole run - 1 packet of ClifBloks. Otherwise, felt relaxed and easy.	09:18
10/21/2006	darren_harrell@hotmail.com	Circle Run	46:54	6.3M	23:47 out, back in 23:07.. Negsplit as always!! Really felt good. Running @ Bays Mtn. on Sunday. (-_*)	07:27
10/20/2006	asicsman@hotmail.com	Wooley Worm Woad Wace,Banner Elk,NC	45:08	7.5M	Unsure of distance, pretty close-race directors say it was much longer than 10k - I outkicked a fellow and won by 11 seconds- super tough, runnable trails, but high elevation and hills made it tough, barely could cool down.	06:01
10/19/2006	darren_harrell@hotmail.com	Lakeside Trail X 3	01:04:49	7.5M	1st lap 22:00, 2nd lap 21:58, 3rd lap 20:51. First time I ever ran 3 laps, it was great. Nader finish 5th in the Middle School Conference CC Meet today @ Steele Creek Park, Bristol.	08:39
10/14/2006	darren_harrell@hotmail.com	Lakeside Trail X 2	40:00	5M	1st lap 20:30, 2nd lap 19:30. Perfect fall day. Best lap ever. Bays Mtn. was packed.	08:00
10/14/2006	michaelpope58@gmail.com	Heritage Days 10k	53:50	10K		08:41
10/7/2006	asicsman@hotmail.com	Iron Mountain 50 mile	08:01:39	51M	Led start to finish - 1st ultra win; 10miles -1:22,16mile-2:21,22-3:14,32-5:00,37-5:45,43-6:59- last 8miles in 61min. Drank cytomax -3bottles and potato chips,salt tabs. Felt good, cool weather.	09:27
10/3/2006	asicsman@hotmail.com	Bluefield, WV Brian Delp Memorial5k	17:44	5K	Hardest 5k I've ever ran- sick all weekend- feeling a little better- took it out fast with some baseball boys and a high school kid 1-5:31, 2-11:22(5:50) turnaround and up some good hills, 3-6:01 - two monster hills and loads of turns, 1st overall, 3	05:43
9/23/2006	asicsman@hotmail.com	G.E.E.R. 50k	05:18:27	32.5M	7,200ft of climb - lots of road/gravel/dirt. 4th overall; last 2.1 miles in 13:00 - last 11 miles in 1:35 with lots of climbing. Could not catch the top three despite running sub 7's most of the first half - 16.3 miles in 2:18 or so.	09:48
9/23/2006	moose19775@yahoo.com	Bays Mountain 15 mile,Kingsport, TN	02:33:27	15M	23rd place out of 70 runners.	10:14
9/17/2006	asicsman@hotmail.com	Claypool Hill Long Run	02:02:50	15.5M	Started out slow and easy - picked up the pace as I went along - picked it up for a mile in the middle and picked up the last mile - 6:07.	07:55
9/13/2006	asicsman@hotmail.com	Wave Workout on Road (Cedar Bluff)	01:03:29	10M	1-6:44, 2-6:22 (13:06) (LOTS OF HILLS) 3-7:03(20:10), 4-5:52(26:02), 5-6:47(32:50),6-5:06- crazy to have ran this fast(37:56) 7-7:20(45:16), 8-6:03(51:20), 9-6:31(57:51), 10-5:37(1:03.29)- measured course - unreal workout -faster than last week - 3 mile c	06:21
9/9/2006	asicsman@hotmail.com	Skulls Gap IMTR Loop	03:41:25	21M	Steady run, no pushing the pace, lots of climb. Felt super! Super hungry at beginning of run.	10:33
9/9/2006	michaelpope58@gmail.com	Bailetyton Celebration 5K	23:44	5K		07:39
9/9/2006	michaelpope58@gmail.com	Eastman Road Race	48:58	10K		07:54
9/6/2006	asicsman@hotmail.com	Wave Workout on Road (town loop)	55:42	8.5M	1-7:01, 2-6:07(13:09),3-7:41(20:50),4-5:57(26:48),5-7:30(34:19),6-6:12 (40:31),7-6:37(47:08),8-6:06(53:14). 8.5 total miles - 55:42. Best workout to date, felt super and could go as fast as I wanted. Stamina is really there right now!	06:33
9/2/2006	asicsman@hotmail.com	Iron Mountain Trail Run Trainer	05:19:48	30M	Started in Damascus,then up to Straight Branch to IMT to Skulls Gap and back. Water, Cytomax, potato chips and some gel. Closed hard.	10:40
9/1/2006	asicsman@hotmail.com	Duffield Labor Day Bash 5k	17:25	5K	3 mile w/up, 1-5:28, 2-5:47(11:15),3-??, 3 mile cooldown, 9 total. Lonley effort, ran hard as I could by myself.	05:37
8/27/2006	asicsman@hotmail.com	Damascus Iron Mountain/Creeper Trai	02:16:14	17M	Easy paced run with Grossman; last 5 miles very fast on Creeper. Felt easy and good to clear the crap out of my legs from 10k the previous day.	08:01
8/26/2006	asicsman@hotmail.com	Springmaid Xstream 10k	45:38	10K	Super competitive. Ran as hard as I could go the whole way. 1st mile was 6:24 going through two large river crossings, felt like 5min. 12th overall, 3rd age group. 13 total miles. Legs a little slow with 38 miler last weekend.	07:22
8/19/2006	asicsman@hotmail.com	Burkes Garden, AT to I77 Run	07:34:44	38M	Tough run, hot. 3:48 at I-77 - 21.5-22miles, ran steady the whole way, last climb was a killer.	11:58
8/19/2006	michaelpope58@gmail.com	Phipps Bend 5K	23:47	5K		07:40
8/17/2006	asicsman@hotmail.com	Track Work	30:32	5M	3mile w/up - 24:15, 5X1600m on track w/2min rest - 6:09,6:11,6:10,6:09,5:53, 3 mile cooldown-22:00 - felt super and under control, HMP effort only.	06:06
8/13/2006	asicsman@hotmail.com	Iron Mountain/Skulls Gap Loop	02:40:15	18.5M	Fast trail run, last 5.5 miles climbed forever, walked the last 1.5 miles, sick to stomach yet again, strong run until that point. Needed more water! two bottles didn't cut it.	08:40
8/12/2006	asicsman@hotmail.com	Schoolhouse 5k	17:43	5K	2mile w/up, 1-5:42,2-5:31(11:13),3-6:00, .1-30, 5k course backward as c/d. 1st! Put a surge at 1 mile led then outkicked a fellow the last .1. Strong!	05:43
8/6/2006	asicsman@hotmail.com	IMTR -Skulls Gap Loop	03:40:00	22M	About 3100ft of elevation gain - tough run, technical and open running, rugged run. Felt good, E-Fuel and camelbak of water, some gel at 2:45. 85 miles for the week.	10:00
8/3/2006	asicsman@hotmail.com	Track Work	25:27	7K	AM-9miles, PM - 2miw/up, 7X1000m w/200m walk recovery - 3:39,3:39,3:39,3:41,3:39,3:42,3:28-2mic/d, Hot, humid, miserable. 18 total.	05:52
7/27/2006	asicsman@hotmail.com	Track Work	25:17	7K	AM - 9 miles, PM- 2miles w/up - 15:00, 7X1000m w/200 walk/jog - 3:40,3:38,3:39,3:38,3:39,3:38,3:25. 2 mile cd - 13:50, 18 total for the day.	05:50
7/20/2006	asicsman@hotmail.com	Track Work	25:25	7K	AM-9miles, PM-2miles w/up,7X1000m w.200m rec-3:41,3:42,3:40,3:38,3:40,3:37,3:25, 2mile cooldown, 9 total - 18 for the day. Felt great.	05:51
7/15/2006	asicsman@hotmail.com	Crazy 8's 8k	29:27	8K	2mi w/up, 1-5:33,2-5:54,3-5:58(17:26),4-6:22(23:48),.97-5:38 - 29:27.3- hot, just could not hold 5:33 pace; should have went out in 5:45 or a tad slower. Course PR for me, not a good heat runner.	05:56
7/15/2006	michaelpope58@gmail.com	Crazy 8's 8K Road Race	43:08	8K		08:42
7/11/2006	asicsman@hotmail.com	Track Work	17:49	5K	AM-9miles;PM-3mile w/up, 5x1k@CVpace w/200m rec; 3:54,3:37,3:33,3:29,3:25. 3X200m 37,35,34, 2 mile cooldown. 18 total.	05:45
7/4/2006	michaelpope58@gmail.com	Firecracker 4 Miler	32:26	4M		08:06
6/24/2006	asicsman@hotmail.com	Iron Mountain 50 Course - Skulls Ga	03:20:29	21M	Humid run, ran as hard as I could go, lots of climb, technical stuff, 1:23 for the first 10 before the huge climb.	09:33
6/17/2006	asicsman@hotmail.com	Highlands Sky Ultra Run	07:46:51	40.7M	Smartest ultra i've ran. 4th place at 32 miles then the heat got me, sick - 90+ degrees, no shade, no cover. 9th overall, burned solid - blistered. went out slow and caught a ton of people.	11:28
6/10/2006	asicsman@hotmail.com	Varmint Half Marathon	01:23:55	13.1M	Course PR and 1st Varmint win; ran striclty tempo pace, the nature of the course effects the splits but not effort, 1-6:20, 2-6:56, 3-6:01, 4-6:43, 5-6:19, 6-6:14, 7-6:18, 8-6:18, 9-6:24, 10-6:27 (1:04.05), 11-6:28, 12-6:32, 13-6:06, .1 - :41, 1mile w/up,	06:24
6/10/2006	michaelpope58@gmail.com	Covered Bridge 5K	23:42	5K		07:39
6/3/2006	michaelpope58@gmail.com	Blue Plum 5K	26:14	5K		08:28
6/3/2006	asicsman@hotmail.com	Ridge Runner Marathon, Cario, WV	03:01:25	26.2M	PR and 1st marathon win! Led every mile, decent course, splits of note, 7-46:46, 10-1:07.54, 13- 1:25.00, 24-2:46.23. Felt super afterwards, first road marathon since 2004.	06:55
5/30/2006	asicsman@hotmail.com	Edgewater Mile Repeats	36:47	6M	3mile wup, 6X1mile on road with 2min rest walk, 1-6:05, 2-6:00, 3-6:13, 4-6:08, 5-6:17, 6- 6:02; 3 mile cooldown, HOT 90 degrees at 7pm. Felt good, just slower than I expected.	06:08
5/29/2006	michaelpope58@gmail.com	Ridgefields Golf Trot 5K	24:36	5K		07:56
5/27/2006	asicsman@hotmail.com	Bluefield, WV 10k	39:22	10K	Strictly tempo- 3mi w/up, hardest course around; 1-5:50(downhill),2-6:15,3-6:10,4-6:30,5-6:30,6-6:44(uphill),.2-(1:20) 4 mile cooldown. Felt comfortable,relaxed whole way. Course PR.	06:21
5/22/2006	asicsman@hotmail.com	Creeper Trail Run	01:13:22	10M	10 miles from Abingdon- Steady run at lunchtime; 7:11,7:07,7:15,7:52,7:11,7:37,7:41,7:11,7:31,6:42; 3.5 in the pm, felt easy.	07:20
5/13/2006	asicsman@hotmail.com	Massanutten Mountain Trail 100 mile	00:00	100M	DNF - 60 miles - wheels came off at 34 miles and never could get into a rythym after that. Started too fast - 4:16 at 24.5 miles over some extremely rocky,steep sections.
5/6/2006	asicsman@hotmail.com	Wave Workout	01:03:13	9M	1mile easy then hard; 1-7:33,2-5:53,3-7:31,4-6:00,5-8:07,6-6:18,7-8:15,8-6:14,9-7:22. High School loop; felt fair, allergies; 4X100m at end, 19,15,15,14; last workout before the 100.	07:01
5/6/2006	michaelpope58@gmail.com	Animal Chase 5K	23:39	5K		07:38
4/29/2006	michaelpope58@gmail.com	13th Annual Run the Tunnel	39:20	3.7M		10:38
4/29/2006	david@myfoxfamily.com	Run the Tunnel	27:57	3.7M		07:33
4/26/2006	asicsman@hotmail.com	Promise Land 34 Miler	05:51:19	34M	Tough run, tired from the 50 miler on 4/8, ran hard as I could, 6:30 last mie, 17th overall. 8,000ft of climb.	10:20
4/8/2006	asicsman@hotmail.com	Umstead 50 mile	07:53:08	50M	PR/12.5 mile loops on dirt/gravel roads; splits - 1:41;1:43(25-3:24);2:13;2:14; Hot; 75 degrees, extremely humid; 2nd overall; last 1.5 miles in 13:08. Good speed test for the 100.	09:28
3/25/2006	asicsman@hotmail.com	Bel Monte 50k	05:03:12	50K	2nd overall-best ultra finish; snow,snow,and more snow, rocks, rocks and more rocks. Ran smart and consistent, Spizz,water,e-gel worked wonders, hungry last 4 miles, felt easy cardio wise, legs a tad sore.	09:47
3/25/2006	plbarlow123@yahoo.com	Take Back The Night	28:56	5K	This race was held at ETSU and was very cold....35 and snowing...be sure to dress warmer next year and take an extra change of clothes....:)	09:20
3/22/2006	asicsman@hotmail.com	Wave/Fartlek Run	01:05:25	9M	1 mile easy, 1 mile at marathon pace; 1-8:08,2-6:10,3-8:07;4-6:05,5-8:25,6-6:16,7-8:02,8-6:19,9-7:35. Tough run; the easy miles were around the high school loop on the road and the faster miles were on the track; tough change of pace; pretty bummed sto	07:16
3/18/2006	asicsman@hotmail.com	Iron Mountain Run	02:59:32	20M	Uphill forever; and out towards Taylor Valley on the AT; lots of rocks and a screaming downhill finish. Legs felt great.	08:59
3/12/2006	asicsman@hotmail.com	Creeper Marathon	03:09:42	26.2M	Humid/hot; started conservative; miles 7-8 5:50 back to back; 10-1:09.24; 13- 1:29.40; 24-2:52.40;waited to pick up until going towards 9 miles; ran strong; never felt bad; 3rd entire race; pretty boring.PM- 4miles- 30 total.	07:14
3/5/2006	asicsman@hotmail.com	Garden Mountain run	03:09:40	17.5M	Tough run; 4,000ft of climb and decent; about as hard as I could climb on the way back; I didn't have to walk this time; always a bonus on this course! 2 hours later - 10 miles on the road; this will hurt my creeper marathon.	10:50
2/27/2006	asicsman@hotmail.com	Burkes Garden,Garden Mountain Run	04:59:07	30M	Tough Run, climb and descend; rocks, rocks and more rocks; steady pace the whole run, last 2 hours were tough, climbed well over an hour up ridge. Cold!	09:58
2/11/2006	asicsman@hotmail.com	Holiday Lake 50k ++	04:34:36	34M	Wet,Snow, Mud = Slippery! 2:08 at the turnaround and died a little bit later; rallied from 25 - 34; but that rough patch cost me a sub 4:30 finish, Top ten finish! 7th.	08:05
2/4/2006	asicsman@hotmail.com	War Party 10k	36:53	10K	2miwup w/400m at end race pace; 1-5:47(too fast),2-5:59(11:46),3-5:52 (17:38)-5k-18:16(easy),4-6:12(23:50),5-5:50(29:40),6-35:39(5:59).2 1:13; 3mile cooldown, felt fine, windy; worth 36 flat on a better day.	05:57
2/1/2006	asicsman@hotmail.com	Interval work	17:42	3M	3mi wup;3X1mile on track with 800m jog recovery, 5:59,5:56,5:47; 3mi cdown. 10.5 total. My cat pre run, got the allergies rolling;felt best on last one. rough w.up	05:54
1/28/2006	asicsman@hotmail.com	Iron Mnt, AT, Creeper Trail	03:46:20	25M	Uphill start, then open running; fast the last 6 miles on Creeper from Taylor Valley; 7:00 - 7:10 pace. Upset stomach post run from grinding out the faster miles.	09:03
1/21/2006	asicsman@hotmail.com	Carrboro, NC 30 miler	04:32:57	30M	4 loops on single trek trail; rocky, rooty; went out fast and then eased back on pace, heavy rain the last two loops, fell hard with 1.5 mile to go, tore knee up; 4th overall.	09:06
1/18/2006	asicsman@hotmail.com	Cedar Bluff Loop	01:09:21	10M	Good paced run; steady,consistent pace;some stomach distress prevented an even faster run;best time yet for training, felt super easy and controlled.	06:56
1/7/2006	asicsman@hotmail.com	Frosty 50k, winston-salem,nc	03:54:08	50K	Agressive from the start - 3rd overall until last mile :(; turnaround - 15.5miles-1:48.30; 24 miles - 2:52.00; last three miles tough; last weekends long run hurt me; 5th overall; felt easy other than cramps last 3 miles.	07:33
12/31/2005	asicsman@hotmail.com	Craig Creek AT Run	07:15:39	37M	Tough run on the AT; started at 8:00am, about 12,000ft of elevation gain/loss. Ran strong start to finish; E-gel 2flasks, P/B sandwich and 1 protein ensure, and plenty of water/gatorade, and 3 salt tabs, felt fine, just tired and sore from the rocks.	11:46
12/23/2005	asicsman@hotmail.com	Richlands/Cedar Bluff Loop	01:09:31	10M	AM - 5 miles easy, PM- 10 mile loop-measured-fastest training run without pushing, just a steady solid pace. Ultra's have increased my strength a lot. The cooler weather helps!	06:57
12/10/2005	asicsman@hotmail.com	Hellgate 100k	05:05:00	22M	12:01am start time on Friday night/Sat morning; snow, ice, fell hard at 13 miles; then again 10X; banged up, bruised up, ran until 5:05am;knee sore,hip hurt; no way 66.6 miles in the ice; wish i'd worn screws in the shoes! DNF	13:52
12/3/2005	asicsman@hotmail.com	CV/Interval Work on Road	23:40	4M	3 mile w/up, 4X1mile on road with 3:30 walk rec at CV pace (20 slower than currrent 5k pace) 1-5:58,2-5:56,3-5:55,4-5:51 - 3 mile cooldown, 11 total. Easy.	05:55
11/26/2005	asicsman@hotmail.com	Mountain Masters 16 Miler	01:58:13	16M	Just plain tough; tons of uphills, mile 12-13 = toughest uphill i've ever ran - including ultras. 2nd overall, just totally whipped as if I had ran a hard marathon.	07:23
11/24/2005	bigcarm@hotmail.com	Chase the Turkey	41:10	5.5M	I was hoping these results would be on the web. Windy morning. I burned my legs up on the first hill, but I don't think there's any other way to race to the airport and back. Placed 2nd overall since Mr. Jacobs wasn't there.	07:29
11/20/2005	asicsman@hotmail.com	Mile Repeats	16:55	3M	AM - 11 miles easy, PM - 12 miles with 3X1mile road repeats with 2min jog rest in middle, 5:39,5:43,5:33, felt super!	05:38
11/12/2005	asicsman@hotmail.com	Iron Mountain, Buzzard Rock	05:33:00	33M	tough run with lots of climb, last 8-9 miles on road.	10:05
11/5/2005	asicsman@hotmail.com	Iron Mountain, Damascus - Skull Gap	04:41:00	27M	Felt good, ran a little over an hour on the last 7 miles, started out on Creeper, running 7:50's then on the appy trail to iron mountain	10:24
10/29/2005	asicsman@hotmail.com	Iron Mountain Trail Long run	05:34:30	33M	Good paced run, lots of climbs and decents; tough patch around 4:26 then felt better, lots of snow at elevation	10:08
10/29/2005	bigcarm@hotmail.com	ODAC Championship	32:25	8K	Justin Foster and I teamed up to try to put E&H out of last place. No go, but I got another PR, a full minute faster than my last run on this course (Hagan Stone Park, Greensboro): approximate 1- 6:05, 2- 6:24, 3- 6:43, 4- 6:34, 5- 6:32.	06:32
10/23/2005	asicsman@hotmail.com	Grady Street 30k	02:18:18	30K	Used as a training effort; went longer than anticipated; felt decent, hit 3 mile around 19:30, then shut it down and enjoyed the 43 loops.	07:26
10/15/2005	asicsman@hotmail.com	Mountain Masochist 54 mile trail ru	00:00	54M	10:23.33 - 11:33 pace - Good run, help forgot my fuel belt at 22 miles, crucial mistake cost me a sub 9 hour finish; 9,000ft of climb, strong on the hills, total body shutdown at 47
10/8/2005	david@myfoxfamily.com	DB Mile	05:29	1M		05:29
10/5/2005	asicsman@hotmail.com	Medium Run	01:58:09	15.5M	Good Run, good pace	07:37
10/1/2005	asicsman@hotmail.com	Iron Mountain/Widener Valley Trail	04:47:33	24M	Last 30 min sucked, horrible stomach problem, felt good before and after,just a very tough last 30 minutes.	11:59
10/1/2005	bigcarm@hotmail.com	Hagan Stone Park Memorial 8k	33:30	8K	I felt as though my splits were fairly conservative (about 6:30, 6:37, 6:55, 6:47, 6:39) but I didn't want to risk burning out. E&H finished strong!	06:45
9/29/2005	asicsman@hotmail.com	Town/Claypool Hill Loop-hill climb	02:23:33	18.5M	Easy pace start, roughly 2.5 miles of climbing around 5 miles; then I threw in numerous other ups and downs; pretty sore! Thank goodness for a cooler day.	07:46
9/24/2005	asicsman@hotmail.com	AT Run, Mt. Rogers,Scales	03:58:12	22M	Give or take on distance, steady run with grossman, tough runner, his easy pace was all I could do to stay with him around 2:30 mark. Getting over cold, feeling somewhat better, 5200ft at the top.	10:50
9/16/2005	bigcarm@hotmail.com	Virginia Tech Alumni Meet	32:26	7.7K	Well, I've set a new record for myself. Chalk this one up to having nothing but Div. 1 competition. I was pressed to keep up! Great weather. I finished 2nd for E&H. And it turns out that this was more like 7.7k.	06:48
9/10/2005	bigcarm@hotmail.com	Washington & Lee Invitational 8k	36:25	8K	The men began at 11:15, temp. 82� F. More steep hills than I could shake a stick at. Solid 6:30, then 8:00, then 6:45, then a couple of 7:30s. I think it'd be sub-35:00 on flat ground, but we'll find out next time.	07:21
9/4/2005	asicsman@hotmail.com	Daw Road Long Run	02:49:47	22M	Tough route! Not as fast as i'd liked, but ran even splits, 1:24ish for both loops; stop at halfway cost a few minutes(2)4th week in a row of long runs!	07:43
8/27/2005	asicsman@hotmail.com	Creeper Trail Long Run	02:46:03	20M	Decent run until mile 8, stomach problem(excess acid) puked a bit, pretty dehydrated on way back, felt easy and very fit currently.	08:18
8/20/2005	asicsman@hotmail.com	Whitetop to Abingdon, Creeper Trail	05:42:25	30M	Ext. Hot! Easy effort, Damascus to Abingdon tough in direct sun!	11:25
8/13/2005	asicsman@hotmail.com	WVMTR's North Fork Mountain Trail	05:54:34	24M	HOT! Rocky trail, one water stop, 12 miles, carried plenty, the second half was so hot my bottles were useless, went slow due to the heat!	14:46
8/9/2005	asicsman@hotmail.com	Long Track Workout	02:48:00	20M	5X2miles easy, 2miles at marathon pace, (13:19,13:23,13:23,13:30,16:00.) Puked on last one, didn't hydrate enough during the day and just got too hot, drank plenty during the run but wasn't enough; 6:42 pace for 8miles worth of 2mile intervals, 6:	08:24
8/3/2005	asicsman@hotmail.com	Track Work	39:33	6M	3mile w/up, tempo run on track - 1-6:52,2-6:50(13:42),3-6:36(20:17),4-6:37(26:55),5-6:32(33:28),6-6:04(39:33), 3mile c/dwn; established a rythym, and let the pace come naturally! Felt great!	06:36
8/1/2005	asicsman@hotmail.com	Marathon Pace Work	02:18:00	17M	1 mile easy high school loop, 1mile at Marathon Pace(on track.) avg 6:33 for 8 marathon pace miles, fastest being 6:24, slowest being 6:38, did this late at night, finished up around 11:00pm!	08:07
7/28/2005	asicsman@hotmail.com	Track work	30:39	5M	4 mile w/up, 5X1mile on track with 400m rec, at Half Marathon pace - 6:15,6:12,6:08,6:06,5:56, 4 mile cooldown, beat! HOT!	06:08
7/26/2005	asicsman@hotmail.com	Tempo Run	40:07	6M	3 mile w/up, 6 mile tempo on track - 8:30 at night - 92degrees! HOT! - 1-6:54,2-6:54(13:49),3-6:50(20:39),4-6:43(27:23),5-6:34(33:58),6-6:08(40:07), 3 mile cooldown, felt controlled entire time, finding out more not to kill the pace but establish a rythy	06:41
7/20/2005	asicsman@hotmail.com	Track Work	24:27	4M	2mile w/up, 4X1mile(at 10 mile pace) with 400jog/walk rec, 6:14,6:10,6:05,5:58, 1 mile cooldown.	06:07
7/18/2005	asicsman@hotmail.com	Track Work	39:18	6M	2 mile w/up, 3X2mile with 200m jog rec, 13:10,13:09,12:59. 1mile cooldown, felt good, humidity was tough, right after a rainstorm.	06:33
7/16/2005	bigcarm@hotmail.com	Crazy 8's 8k	33:51	8K	Lots of good runners to push me. Miles by stopwatch: 6:16, 6:33, 6:51, 7:22, 6:51. That fourth mile was something awful, I guess. I was 142nd place out of 1007. Biggest race I've been in.	06:49
7/16/2005	asicsman@hotmail.com	Crazy 8's 8k	30:11	8K	Terrible, 2mile w/up, so hot/humid! 1-5:34,2-11:16,3-17:24,4-24:15, - started pushing and feeling well after the mile marker, surprised to see two mile split so slow! 2mile cooldown, the harder I pushed, the slower I got!	06:05
7/12/2005	asicsman@hotmail.com	Marathon Pace work	40:54	6M	2mile w/up, 3X2mile at MP with 200m jog rec, 1 mile cooldown - 13:55,13:35,13:24; felt good and very controlled. Got a coach to help me out finally!	06:49
7/2/2005	asicsman@hotmail.com	Tazewell, VA 4th of July 10k	39:50	10K	Horrible run, ran as fast as I could go, not an easy course, but nonetheless, should have been much faster, 1st overall by 2:01 - just didn't have it today!	06:25
6/25/2005	asicsman@hotmail.com	Chatauqua 5k, wytheville, VA	20:22	3.5M	Poorly organized race despite 20th year - got took off course in the last mile - no markers, no markings, almost got ran over at intersection! Highly upset, 4 mile w/up, 4 mile c/down, 8 in the pm, 20 total. Was on pace for sub 17~GPS HELPED	05:49
6/19/2005	darren_harrell@hotmail.com	Highland 5	36:21	5M	Rain run...actually a T-Strom run. Ran hard. 4th day in a row of running. 1st time in month's doing that. Gotta get ready for Crazy 8's..7:08,15:53 (7:45),22:24 (7:31),29:35 (7:11) finished with a 6:46. Shoes weighed a ton by the finish, water log	07:16
6/11/2005	bigcarm@hotmail.com	The Varmint 5k	20:45	5K	I'm impressed with the distance guys. I kept up with them for a 6:00 first mile, started to fall a little behind on the big hill. I finished 2nd overall, 1st in group 20-24 yrs. Maybe I'll get a sheep next time!	06:42
6/11/2005	asicsman@hotmail.com	Varmint Half Marathon	01:28:22	13.1M	Pitiful, led first 6 miles, got bored, no one with me, mind/body beat from all the miles. Grinded miles 8-9 to get back into 3rd place, just not my day! Should have won easily!	06:45
6/8/2005	asicsman@hotmail.com	Track Work	17:35	3M	3.5mile w/up, 3X1mile on track with 400m walk/jog rec. 1-6:05(3:05,3:00),2-5:53(2:58,2:55),3-5:37(3:02,2:35). 3.5 mile cooldown, then 6 mile run easy pace. 16 total for the day	05:52
5/28/2005	asicsman@hotmail.com	Bluefield, WV 10k	40:40	10K	Horrible! 5:31,5:52,6:23,6:53; no more splits keeping; tired and just not with it mentally; I knew I should not be racing by how I felt; still a hard effort!	06:34
5/26/2005	asicsman@hotmail.com	Track Work	38:46	6M	Am-6miles easy, Pm-4mile wup, 6miles on track at Marathon pace, 1-6:40,2-6:34(13:14),3-6:27(19:42),4-6:22(26:05),5-6:27(32:32),6-6:13(38:46),4mile cooldown, 20 total, feeling good!	06:28
5/22/2005	asicsman@hotmail.com	Burkes Garden, AT Run	03:54:26	18M	Tough run, out 1:45, then a long climb back up the mountain, rocky trails, hot!	13:01
5/14/2005	asicsman@hotmail.com	Grundy Kiwanis 5k	17:30	5K	2miw/up,1-5:36,no other splits, 1st place! Tough run, humid,tired;out kicked a guy who ran tough right at the finish, he'd surge every time I passed him for the lead. 2mile cooldown, 8miles in the pm	05:39
5/7/2005	asicsman@hotmail.com	Animal Chase 10k	36:41	10K	1.5 mile w/up, 1-5:31,2-5:37(11:09),3-5:49(16:58),4-6:06(23:04),5-6:16(29:22),6-6:10(35:32),.2-1:08,1.5mile cooldown, drove to AT and did 3 hours, 1.5 hour out and back - tough, hilly! 24 total	05:55
5/4/2005	darren_harrell@hotmail.com	Hi-Lo Land	37:55	5.2M	Ran hard. Smacked a Caddy in front of BK.	07:18
5/3/2005	asicsman@hotmail.com	Roth Run 5k, Concord, U, Athens, WV	17:48	5K	40min PM run, 2mile w/up, Hilly course,up/down,1-5:46,2-5:37(11:23),3-5:50(17:14),.1-34. Decent effort, 2nd overall, 4mile cooldown, 14 total. As tough as a I could run.	05:45
4/30/2005	asicsman@hotmail.com	Pocahontas Indian Run	31:22	5M	Tempo workout only, 2mile wup, 5miles- 1-6:13,2-6:26(12:40),3-6:40(19:20),4-6:09(25:29),5-5:52(31:22.) Tough week, recovery from ultra - able to control the pace, Big hill from 2-3	06:16
4/30/2005	darren_harrell@hotmail.com	Hi-LO Land	38:29	5.2M	Rain Run, heavy at times.	07:24
4/23/2005	asicsman@hotmail.com	Promise Land 50k	06:23:43	50K	Tough! Led 1st 2 miles, fell back, ran great on the uphills, poorly on the downhills! need to take in around 50-60grams of carbs per hour! Sore! Very strong last 3 miles, passed 4 guys and put over 2 minutes on them!7200ft of elevation gain/loss	12:23
4/9/2005	asicsman@hotmail.com	Modified Airport Run	01:43:20	12M	16 total - 2miles wup, 2miles on track, 6:10,5:53(12:03) straight into the airport run, fastest split getting to the top, 54+; really hot and sunny - burned to a crisp! OUCH! Good two mile on the track, very comfortable and controlled, not happy with lack	08:37
4/6/2005	asicsman@hotmail.com	Long Track workout	00:00	19M	3.5mile wup, 2X(2mileMP,1mile rec, 2X1mile-10kpace with 400 jog rec,1mile rec) 13:04(6:30,6:34),5:51,5:49-12:52(6:34,6:18),5:50(3:00,2:50),5:46, 3.5mile cooldown, long workout, very controlled effort, next time will be 3 sets.
4/2/2005	asicsman@hotmail.com	Appalachian School of Law 5k	17:49	5K	2mi wup, 5k - 1-5:40, no other splits, windy 1st mile, 1st overall, 17:49, felt good, max effort - 12 miles last night, 1 mile c/down, PM - 9 miles, (15 total) Good effort considering 3/13 thon and 3/26 50k.	05:45
3/30/2005	asicsman@hotmail.com	Edgewater Mile Repeats	23:23	4M	3.5mile wup, 4X1mile on measured road with 2:30min walk/jog rec Half MP, 1-6:00,2-5:46,3-5:54,4-5:42, 4mi cdwn. 12 total. Felt decent considering how sore/tight I am. Flowed along,executed desired pace. Would have done more, but being catious this week.	05:51
3/26/2005	asicsman@hotmail.com	Bel-Monte 50k Endurance Run	05:52:25	50K	4th place until 13.1 miles; had a rough patch - Right at 7000ft of elevation gain/loss, 14th overall, 10th male. Strongest from 23.5 - end, climbed better than anyone.	11:22
3/13/2005	asicsman@hotmail.com	VA Creeper Marathon	03:14:39	26.2M	Stronger than anyone at end! Not accustomed to warm weather; easy start, solid pace from 9-13.5, tough patch from 15-19, great from 20-26.2;creeper just isnt fast! Of note: 10 miles-1:09ish, 15- 1:42-43 20-2:25, PM-4miles easy (30total)	07:26
3/6/2005	asicsman@hotmail.com	Track Work	16:49	3M	4mile w/up, 3x1600 on track with 400 jog rec (3-4 min)(pre-marathon rust buster), 1-5:40(2:50,2:50),2-5:39(2:50,2:49),3-5:30(2:48,2:42) 3.5mile cooldown. WINDY!!! Cost me a few seconds on each, breathing sucked, could hear me a mile away, foot sore still,	05:36
2/19/2005	asicsman@hotmail.com	Daw Road Long Run	02:47:33	22M	(66 miles in 6 days, singles) Loop Course X 2, extremely difficult run, lots of elevation gain/loss, lap 1 (11miles) - 1:21.50, lap 2 - 1:25.43 - carried water bottle via hand strap, ran out with 4 miles to go, overdressed and suffered real nice, foot fee	07:37
2/5/2005	asicsman@hotmail.com	War Party 10k	37:02	10K	2miw/up, 1-5:50,2-5:47(11:37),3-5:58(17:35)5k-18:10,4-6:09(23:43),5-6:03(29:48),6-6:10(35:59),.2-63, Foot popped when kicking the last .2, swollen bad, no cooldown, out of commission for a while now :(	05:58
2/2/2005	darren_harrell@hotmail.com	High/Flat Lands	38:42	5.28M	Measured it after run and gave it a name. 7:03/14:35 only splits. Rain Run, cooool 35F @ 7:00 PM. Felt awesome.	07:20
1/31/2005	darren_harrell@hotmail.com	Highland 5	37:04	5M	Hard as I could go. Wierd? 7:30/15:23/22:50/30:10, finished 6:54. I felt good, just couldn't pick up any speed. Cool evening, but not cold 42-44F.	07:25
1/30/2005	darren_harrell@hotmail.com	Sunday Long Run	01:00:05	8M	Ran with Jon C.... easy. Ran down Center St to Roller, up to Church Circle and back to Jon's.	07:31
1/27/2005	asicsman@hotmail.com	AT Track Run	25:45	4M	AM - 5 miles easy, PM - 3.5 mile w/up, 4 mile AT Run, 2.5 mile c/d. 1-6:34, 2-13:15(6:41),3-6:33(19:49),4-5:54(25:45) 200m rec, 2X200m with 200 walk, @mile pace, 1-33.5, 2-34.0-Felt somewhat hard, heart rate was up, legs felt awkward doing this!	06:26
1/27/2005	darren_harrell@hotmail.com	Highland SC+	39:30	5.3M	Cooool and windy run. Ran easy.	07:27
1/27/2005	darren_harrell@hotmail.com	Downtown 5	38:24	5.15M	Cooool Rain Run... 35F, with light rain the whole way. Felt good, just ran smooth.	07:27
1/24/2005	darren_harrell@hotmail.com	Highland 5	37:20	5M	Ran ok after the long run. Easy start, 7:24/15:18. Picked it about halfway. Cold evening run...28F-30F	07:28
1/23/2005	darren_harrell@hotmail.com	Sunday Long Run	01:05:26	8.5M	Nice easy pace from the start. Ran Eastman Road, to the Greenbelt, up to Exchange Place, down by the Mall and into the Neighborhood. Cold..23F with some wind.	07:42
1/20/2005	darren_harrell@hotmail.com	Downtown 5BW	38:25	5.15M	7:22 @ 1mi is the only split. 1st time I've ran that course in a while. It is a good old friend of mine. Blew by Jim @ about 2miles in... Funny.	07:28
1/19/2005	darren_harrell@hotmail.com	Highland 5	37:26	5M	Cold run...32F. Ran in pants. Took it easy.	07:29
1/16/2005	darren_harrell@hotmail.com	Circle Run	48:55	6.3M	Out in 24:28, back in 24:27.99, so officially that was a neg split. Ran easy, it was so windy and almost cold.	07:46
1/14/2005	asicsman@hotmail.com	Creeper Trail Long Run (Abingdon)	02:38:24	20M	6 miles out and back, 4 miles out/back. 2miw/up, 4miles faster tempo pace, 1-5:55, 2-6:53(assisting Mr. Jacobs)3-6:06,4-6:08(opening 3 gates, pure mud), felt great, little tired near the end, but very controlled easy paced effort.	07:55
1/14/2005	darren_harrell@hotmail.com	Macy B-Day Run	39:46	5.2M	Macy turned 9 today,what a sweetie. Sore from playing Basketball. Ran nice and easy.	07:39
1/12/2005	darren_harrell@hotmail.com	Highland 5	36:16	5M	Started quick..6:56/14:36, no 3 mi split. Ran out of gas. 29:19 @ 4, last mile 6:57. Warm evening run 7:15 PM/60F	07:15
1/11/2005	darren_harrell@hotmail.com	Highland 5	37:38	5M	Rain Run. Soaking wet. Dodged puddles and stopped for traffic. Ran nice and easy. Ran just at dark.. 50F	07:32
1/9/2005	darren_harrell@hotmail.com	Highland SC +	39:03	5.3M	Modified to get 5 miles in. Added streets around Johnson.	07:22
1/8/2005	darren_harrell@hotmail.com	Circle Run	46:47	6.3M	Out 23:24 - Back 23:23 Negsplit 7:10,14:40 @ 2, last mile 6:55. Warm 60F and sunny, great January day.	07:26
1/8/2005	asicsman@hotmail.com	Salem Lake Frosty 50k Trail Run, NC	03:56:06	50K	1st ultra, felt great, consistent, salt tabs worked great, double out and back course. Maybe my calling for ultra's. 7th overall!	07:37
1/6/2005	darren_harrell@hotmail.com	Highland 5	36:14	5M	Felt great. Ran hard. 7:11, 15:00 @ 2 mi. no 3 mi split, 29:33 @ 4, last mi in 6:41. The best run in many months.	07:15
1/5/2005	darren_harrell@hotmail.com	Highland SC	28:47	4M	7:01, 14:41 @ 2 mi. only splits. Traffic messed up my 5 miler.	07:12
1/2/2005	darren_harrell@hotmail.com	Highland 5	36:54	5M	How far we slip. 2 years ago I could have walked in spots and still run this time. This was about as good as I can do right now. Warm evening run, bad traffic. Told a few people who nearly hit me, that I thought they were No. 1. Happy New Year!!	07:23
1/1/2005	dave_carla@chartertn.net	New Year's Day Wake-up 5K	19:56	5K	This was a new event with a first-time run on a new Phipps Bend 5K course. Had a decent turnout (30) and great weather. Hard run for me with no speed work yet, but pace was consistent at 6:24, 6:24, 6:26.	06:26
12/22/2004	asicsman@hotmail.com	Damascus up and down long run	02:48:00	20M	Horrible run! The further uphill I went the more snow I got into, ankle deep from 8-10. Didnt eat enough today, didnt take water/sports drink! Make note to eat better night before and the morning! Body shut down, but just as fast as last year running har	08:24
12/18/2004	asicsman@hotmail.com	AT Run	25:09	4M	3.5mile wrmup, 4 miles at AT pace on track, 1-6:29, 2-6:33 (13:02),3-6:23(19:26),4-5:44(25:09), picked up last lap and last straight as tough as I could run. 1 lap cooldown, 4 100m strides, couple of bleacher bounds up/down. 3.5 cooldown, 12 total for the	06:17
12/16/2004	asicsman@hotmail.com	AT Run	25:06	4M	3.5mile wrmup, 4miles at AT pace (1min slower than 5k pace), 1-6:29,2-6:26(12:55),3-6:19(19:14),4-5:51(25:06); picked up the last lap significantly; only ran hard the last lap; 3.5 mile cooldown, 11 total. Felt good, cold/dark track!	06:16
12/8/2004	asicsman@hotmail.com	AT RUN	26:10	4M	3.5mile warm up, 4miles on track at AT pace (1min slower than current 5k pace), 1-6:46, 2-6:43(13:30),3-6:36(20:06), 4-6:03(26:10) 3.5 mile cooldown, 11 total, (4 in the am) 15 total for the day, felt good, rolled last lap, low 60ish.	06:32
12/4/2004	dave_carla@chartertn.net	Jingle Bell 5K	20:50	5K	First Tri-Cities race since Crazy 8's, and only third race of 2004. This is a HILLY course! I'm about ready to start back training again after Oct 2003 injury (evulsion fracture of the sacral alla - really!).	06:43
12/4/2004	asicsman@hotmail.com	Damascus up and down long run	02:29:55	20M	10 miles up and turn around, 10 miles down, 1st 10 up (1:15.55), 2nd 10 down (1:14.00) Out of gas at 18 miles. Fastest 20 miler in training, 70 miles on 6 runs.	07:30
11/25/2004	bigcarm@hotmail.com	Chase the Turkey	44:59	5.5M	It was much harder to catch the turkey this year. The weather was snowy, I was bundled up in cotton, and indigestion set in around half-way. I finished 3rd overall, quite a bit behind my brother.	08:11
11/14/2004	hankelope@gmail.com	Buddy's Race Against Cancer	18:34	5K	3rd Masters. Excellent race in Knoxville. Great barbeque after the race provided by Buddy's BBQ! 6:10, 5:58, 5:50ish.	05:59
11/13/2004	bigcarm@hotmail.com	Mountain City 5k	20:45	5K	Slower than I would have liked. I'm noting a deficiency in stride power that I'll need to work on. Canadians took this one home! Placed 3rd in 20-29 age group, 7th overall.	06:42
11/13/2004	asicsman@hotmail.com	Suntrust Richmond Marathon	03:03:54	26.2M	20mph winds; held 6:50's to be conservative and try to pick it up later. Bridge from 16-17 1 mile long with wind took any pick up I had out of me, 13.1- 1:29.43, 20mile-2:18.00, felt fine, blister on toe, never shut down, downhill finish killed the le	07:01
11/6/2004	asicsman@hotmail.com	Pipestem, WV Pumpkin Run 10k	38:35	10K	Last tuneup before marathon; goal was 6:20's,much faster, very, very fit! TOUGH COURSE, 3miw/up, 1-5:38,2-6:09(11:48),3-6:53(18:41),4-6:29(25:11),5-6:06(31:18),6-6:08(37:26),.2-1:09. 3mic/dwn. Very comfortable the entire run, took water at stops. 3rd	06:13
11/5/2004	david@myfoxfamily.com	DB Mile	05:25	1M		05:25
11/3/2004	asicsman@hotmail.com	Sharpening Work, light intervals	16:59	3M	3.5 mile w/up, 3X1mile with 400m jog rec, 3:00-3:25, 1-5:46, 2-5:42, 3-5:27, 3.5 mile c/down (10.5 total) Easy workout, heart rate never raised above 165, felt in control entire time. Felt better each one. Rust buster for the marathon!	05:40
10/30/2004	bigcarm@hotmail.com	ODAC Championship 2004	36:48	8K	I don't know what happened in Harrisonburg today. I lost two minutes in fewer than five days? I'll do better next time.	07:25
10/26/2004	bigcarm@hotmail.com	Emory Practice 8k	34:36	8K	This one was for real. First mile was around 6:45, about 13:50 at mile two, about 20:45 at mile three, about 27:30 at mile four, then I got a really bad abdominal cramp (the trainer says it was probably due to dehydration), and finished weak.	06:59
10/24/2004	asicsman@hotmail.com	Galax Autumn Days 5k	17:31	5K	Another 17:30ish, 1-5:19, 2-11:01, 3-? Slow last mile, wind was horrible, 20mph right in the face. Legs still tired, In a rut right now! :(	05:39
10/24/2004	trfflyboy@comcast.net	Army 10 Miler	01:30:36	10M	Extreme left foot pain (turned out to be a stress fracture) out 7 weeks	09:04
10/21/2004	bigcarm@hotmail.com	Sugar Hollow 5k	19:26	5K	I finally broke 20:00. Unknown first mile, 13:48 second mile. I tried to be strategic, sprinting downhills and clawing uphills. Breathing & ankles didn't cause trouble. High school meet, probably a little less than 5k.	06:16
10/17/2004	asicsman@hotmail.com	Creeper Trail Long Run	02:43:12	21M	Whitetop to Damascus,3miw/up, 10miles at MP, 5:50,6:12,6:08,6:18,6:05,6:08,6:24,6:12,6:18,6:22, 10miles- 1:01.57, 13miles at 1:26.03, downhill killed glutes/legs, not as smooth as I wanted, 92 miles in 7 runs during the week. Last long run before Richmond	07:46
10/13/2004	asicsman@hotmail.com	Edgewater Marathon Pace Run	38:00	6M	4mi w/up, 1-6:27,2-6:25(12:52),3-6:14(19:07),4-6:15(25:22),5-6:17(31:40),6-6:20(38:00). Tight, hips, glutes tight, never could loosen up and get into a good rythym. Trail race took a lot out of me, Hopefully can keep it together for my last real long run	06:20
10/10/2004	david@myfoxfamily.com	Kpt Fall Mile	05:18	1M		05:18
10/9/2004	asicsman@hotmail.com	Ace Adventure Center Gorge-ous Run	01:49:13	13.5M	Kamikaze run the 1st 4 miles. Either go fast and risk going down or run slow. No footing,Hilly, Rocky, turns. 2-12:51, 3-19:15, 4-26:12,8-1:00,10-1:17.0. Cardio was fine! Muscle wise, latic acid heaven! Fun!!!!	08:05
10/8/2004	david@myfoxfamily.com	DB Mile	05:31	1M	solo	05:31
10/6/2004	asicsman@hotmail.com	Edgewater Marathon Pace Run	47:01	7.5M	4 mile w/up, 7.5 mile continuous MP run, 1-6:25,2-6:12(12:37),3-6:15(18:53),4-6:17(25:11),5-6:12(31:24),6-6:12(37:36),7-6:08 (43:44), .5 - 3:16 (47:01),4.5 mile cooldown. 16 total, felt smooth, boring! Good rythym!!	06:16
10/2/2004	bigcarm@hotmail.com	King College Invitational	35:24	8K	Another good run, with near-perfect running conditions. Ankle felt weakened some, but was functional. Emory's men placed 3rd overall out of 6 teams. I placed 19th overall and 2nd on E&H's squad. I'm going to break 35:00 next time.	07:08
10/2/2004	trfflyboy@comcast.net	Apple Festival 4 Miler	34:36	4M	Stepped into a hole on Gay St. Twisted right ankle. It hurts!!!! (I'm always complaining)	08:39
10/2/2004	asicsman@hotmail.com	Beckley, WV Half Marathon	00:00	13.1M	DNF! 1-5:43,2-5:45,3-? (17:45), 4-24:12,5-31:02,6-37:38,7-44:30(DNF) Pace all over the place, never felt good, great weather, just lethargic and pitiful. Was in 6th place. Jogged the rest of the way in and bypassed finish chute.
9/29/2004	asicsman@hotmail.com	Edgewater Mile Repeats	22:39	4M	4 mile w/up, 4X1mile with 200m jog rec, 5:43;5:38;5:47;5:31. 7mile c/d. 15 total. Half marathon this weekend, goal- sub 1:19	05:40
9/25/2004	bigcarm@hotmail.com	Roanoke College Invitational	35:41	8K	I felt good today. No ankle brace this time. It was hot when the race started (11:00 AM). I started out slow in the pack of 66 and moved up to place 49th by the end (3rd for E&H). E&H's men placed 9th overall. 1-6:16 2-13:25 3-21:20 4-28	07:12
9/25/2004	asicsman@hotmail.com	Creeper Trail Long Run	02:52:09	20M	Sick stomach, different breakfast experiment. Easy pace, felt easy, legs beat, tired, last mile - 5:40, finished at 10:25, drove straight to Bristol Cross	08:36
9/25/2004	asicsman@hotmail.com	Bristol Cross Country Open Meet	18:58	3M	No Splits, Started out fast, negative splitted the second 1.5 mile double loop course. 1.5 - 9:40, 2nd 1.5-9:18. Right on marathon pace, legs beat. As fast as I could go	06:19
9/25/2004	trfflyboy@comcast.net	Creeper Classic	25:31	5K	Extreme foot pain	08:14
9/23/2004	asicsman@hotmail.com	Edgewater Mile Repeats	46:58	8M	4mile w/up, 6:08,5:54,5:57,5:50,5:51,5:48,5:51,5:39.4mile c/down. Tough! Tired, alleriges flare up! Didnt feel good until 7th one! Slogged through it.	05:52
9/18/2004	bigcarm@hotmail.com	Creeper Trail Invitational	21:40	5K	I didn't feel good today. Excuses: had a severe ankle sprain (July), and (more recently) a cold. I think that makes this a decent comeback performance.	06:59
9/18/2004	asicsman@hotmail.com	Daw Road Long run	02:48:27	22M	Give or take a little bit, but awfully close. Hilly route. 1st loop-1:23.21, 2nd loop-1:25.06, sick stomach, salt tab, lava gel worked great, ensure I drank before effort was the culprit, and I need to take in more fluid every 3-4 miles instead of 11 mile	07:39
9/11/2004	asicsman@hotmail.com	Eastman Food City 10k	35:35	10K	2mi w/up, 1-5:32, 2-5:43(11:15),3-5:48(17:03),4-5:58(23:01),5-6:00(29:01)6-5:30(34:31),.2-1:04. Good start, slow middle, fast finish, HUGE PR!!! Felt tight and heavy from 3-4, felt great from 4-6, Nice kick!!! 1mi c/d	05:44
9/11/2004	asicsman@hotmail.com	Eastman Day and Zimmerman 3k	10:04	3K	No split, fell/stumbled at start, bad idea kids to line up on front! Ran comfortable, kicked the last 400 - 1:03!!! 5mi c/d, 16 total miles.	05:25
9/11/2004	trfflyboy@comcast.net	Eastman 10K	53:07	10K	Arch on left foot began hurting in mile 3	08:34
9/11/2004	david@myfoxfamily.com	Eastman 3K	10:45	3K	5:49, 4:56	05:47
9/8/2004	asicsman@hotmail.com	Edgewater Mile Repeats	47:04	8M	4mi w/up, 8X1mile with 200m rec, 2-2:15, 1-6:11;2-5:58;3-5:53;4-5:49;5-5:48;6-5:41;7-5:58;8-5:46; 5mic/d. Rain, humid, first one, felt like crap and super tight! Overall, good workout! 17 total.	05:53
9/4/2004	asicsman@hotmail.com	Whitetop to Damascus, Creeper Trail	02:28:47	20.5M	Easy pace run, mile 10 met up Fl.State Cross Country guys via Boone, NC Fri meet, Ran 6 miles with them, picked up pace. 15-1:52.00, 19-6:22, 20.5-9:19. Pretty sick afterwards and sore. Following Sun , two 12 mile runs, (105.5 total)	07:15
9/2/2004	asicsman@hotmail.com	Edgewater Mile Repeats	47:01	8M	4mi w/up, 8X1mile on road w/200m walk/jog rec, 1:30-2:00, 1-5:51;2-5:48, 3-5:58;4-5:58;5-5:56;6-5:50;7-5:53;8-5:47,4mic/d, (16 total) a bit too fast, but got into a good rythym!	05:53
8/28/2004	asicsman@hotmail.com	Creeper Trail Long Run	02:39:27	20M	Easy pace run with last two miles at moderate effort/Marathon pace. Picked up pace on the way back. 1st 10-1:25, 2nd 10-1:14ish, 19-6:24, 20-5:53, last three miles took 19:27. Good way to begin marathon training, felt comfortable in the humidity for a cha	07:58
8/25/2004	asicsman@hotmail.com	Edgewater Drive Mile Repeats	47:52	8M	4mi w/up, 8X1mile on measured road point to point with 200m jog rec.(1:50-2:00) 1-6:07, 2-5:52, 3-6:03, 4-6:00, 5-6:03, 6-5:55, 7-6:02, 8-5:50. 4mi c/d, (16 total miles) Marathon workout went well for a change, felt comfortable.	05:59
8/24/2004	david@myfoxfamily.com	Kingsport Summer Mile	05:12	1M		05:12
8/21/2004	david@myfoxfamily.com	Phipps Bend	18:42	5K		06:02
8/21/2004	asicsman@hotmail.com	Fab 5k Roanoke, VA	17:34	5K	Cross Country race -- 17:34, 1-5:24, 2-5:36 (11:00) 3- ??. Felt flat, Increased mileage last week, (84 total) Never felt quick, ext. humidity made it tough.	05:40
8/14/2004	asicsman@hotmail.com	Schoolhouse 5k	17:38	5K	17:38.7-- 1-5:31, 2-5:25(10:56),3-6:05, (17:01), .1-:37. Good effort, best time on course, had nothing left the last mile, felt strong, but couldnt pick up the pace on the hills. Considering run yesterday, this was a good tough effort.	05:41
8/13/2004	asicsman@hotmail.com	Airport Loop	01:38:07	12.5M	Felt better, sick most of week, flu/virus thing. never really felt good the entire run, but didnt die out there either. Lots of elevation gain/loss. Best time on course!	07:51
8/7/2004	asicsman@hotmail.com	Festival Chase 10k(TEMPO)	37:43	10K	2mile w/u, Tempo run 1-5:55, 2-6:05(12:01),3-5:47(17:49),4-6:15(24:04),5-6:10(30:14),6-6:18(36:33),.2-1:09.6. Great effort, felt easy and relaxed. Compares much better than May 1 effort on course of 38:46.	06:05
8/6/2004	asicsman@hotmail.com	Draper Road Mile, Blacksburg, VA	04:28	1M	2mi w/up, strides, 62,68(2:10),67(3:17),71. Great race, Ran tough the whole way, had nothing left. 2 mile cooldown. 5th overall.	04:28
7/31/2004	asicsman@hotmail.com	Leadership 5k	17:34	3.1M	2miw/up,5k-17:34.86, tired from week of training, 15 min rest, 2X1mile 1:30 rec, 6:20,5:41, 6 mile cooldown, 1Xmile barefoot in evening, (14 total)	05:40
7/27/2004	asicsman@hotmail.com	Airport Road Loop	01:42:04	12M	Best time on the course. Indicates fitness has improved a great deal since last year. Lot of elevation gain/loss throughout the course. 1X400m strider on track after, 74, 2laps barefoot, 3:41. 13 total.	08:30
7/20/2004	asicsman@hotmail.com	FunFast Family Track Meet	00:00	0M	3mi w/up, 1mile-4:54,(70,70(2:20)(2:34)) felt tired,flat after 800m, 1 hour rec, 1mi c/d, 400-58.4 (felt faster than the time. 4X100m after immediately, 5 min rec, 3200m 11:49, started out very slow and picked up the pace each 400 until the 6th lap in whi
7/13/2004	asicsman@hotmail.com	Edgewater Mile Repeats	00:00	12M	4mi w/up, 4X1mile, 1st 3 w/ 1:30 rest, #4 after 4min rest, 3at LT pace, 1 at interval pace, 1-5:57, 2-5:45, 3-5:51, 4-5:19 (2:46),(2:32) Finally nailed this workout perfect, Right on where I need to be. 4mi c/down.
7/13/2004	david@myfoxfamily.com	DB Meets: Mile	05:20	1M		05:20
7/13/2004	david@myfoxfamily.com	DB Meets: 400m	01:02	0.25M		04:08
7/10/2004	asicsman@hotmail.com	John Henry Days 4 mile, Talcott, WV	23:32	4M	Tempo run only, 3 hours of sleep, somewhat tired/humidity sucked. 1-5:59, 2-5:44(11:43),3-5:51 (17:34), 4-5:58(23:32). Out and back course along river, 1st 2-11:43, 2nd 2-11:49, Good even pace. Easy cooldown, awesome race!	05:53
7/7/2004	asicsman@hotmail.com	Edgewater Mile Repeats	16:58	3M	4m w/up, 3X1mile on measured road loop with 1 min rest: 1-5:48, 2-5:36, 3-5:34, 5m c/d, 1 mile easy barefoot afterwards through neighborhood, (13 total)	05:39
7/6/2004	david@myfoxfamily.com	DB Meets: 800m	02:22	0.5M		04:44
7/3/2004	asicsman@hotmail.com	Tazewell, VA, Younglife 5k	17:57	3.2M	Course was long, 1-5:08, 2- 10:44, goal was to get out pretty hard and settle into a pace, I did that, last mile is killer, mostly uphill. Fitness showing, no on there at all, 1st overall, needed more competition for sure! Felt easy!	05:37
6/30/2004	asicsman@hotmail.com	Cedar Bluff / Town route	01:29:50	12M	Easy pace run, 800m pickup at 7.5 miles on measured road loop, 2:16.9, faster than yesterday, identical time on the course, 1 mile barefoot as well after the run.	07:29
6/29/2004	asicsman@hotmail.com	Cedar Bluff / Town Route	01:29:50	12M	Easy pace run, ran 1X800 at 7.5 miles on measured road loop at percieved 5k effort, hit 2:20. Foot still sore (post tib) but overall fitness is showing,easy effort.	07:29
6/29/2004	david@myfoxfamily.com	DB Meets - 3200m	11:57	3.2K	After running a 5:16 PR mile	06:01
6/26/2004	asicsman@hotmail.com	Chautauqua 5k Wytheville, VA	17:49	3M	Tempo- 1-5:45-2-5:46-3-?? Left foot a little better, thought I had a stress fracture, bruised/strained tendon. Nothing much in the last 1 1/2 weeks. Rough effort cardio wise, asthma flare up, 8 miles total w/up/ c/down. Hopefully, I can maintain and get h	05:56
6/18/2004	david@myfoxfamily.com	DB Mile	05:21	1M		05:21
6/16/2004	asicsman@hotmail.com	Edgewater Mile Repeats	00:00	11M	3.5 mile wu, 3X1mile LT pace, with 1min rest, 1-5:54, 2-5:52, 3-5:47 1mile cd jog to track, 6X200m striders with 200m walk rec, 39,38,34,32,31,31. 4 mile cd. Bottom of left foot sore, iced after, hips out of alignment, chiro appt necessary soon. Otherwise
6/15/2004	asicsman@hotmail.com	Cedar Bluff Route	01:16:22	12M	Close to 12 miles, give or take, fastest run on this out and back course. Hard rain, humid!, felt light and relaxed!	06:22
6/12/2004	asicsman@hotmail.com	Princeton, WV Summerfest 5k	17:57	5K	Tempo Run Goal(5:50) 1-5:49,2-5:49(11:38)3-5:48(17:26) .1-31 EXT. HUMID,2 nice 400m hills in the race, the .1 surprised me that I picked it up without little effort. The humidity was tough to deal with.	05:47
6/9/2004	asicsman@hotmail.com	EdgeWater Mile Repeat	00:00	11M	3.5 mi WU, 3X1mile (1min rest,Goal 5:58 LTPACE)1-5:55,2-5:51(too fast, slowed up over the last 400 and still hit 5:51),3-6:02. Insane hot, 93 plus degrees, 4.5mi CD. More on target, really fit right now, difficult finding the pace, heat was tough to deal
6/5/2004	asicsman@hotmail.com	Varmint Half Marathon	01:23:57	13.1M	Cardio,was totally easy, best shape of my life right now, nothing but tempo pace, nailed stomach trouble to gatorade before start of races, no more consumption until after, 1-5:45,2-12:20,3-18:40,4-25:20,5-31:30,6-38:00,7-44:??.8-50:50,9-57:??,10-1:03,11-	06:25
6/5/2004	david@myfoxfamily.com	Blue Plum	19:09	5K		06:11
6/2/2004	asicsman@hotmail.com	Edgewater Route	00:00	10M	Goal 3X1mile 1'min rest, 25 sec slower than current 5k pace, 5:58, Way fast on #1, 5:32 1min rest, 5:21, jog to the track 20min, 4X200 with 200 jog rec, 33,31,29,30. Cooldown, 10 total, next week 5:58 3X. Good workout at least!
5/22/2004	david@myfoxfamily.com	Kingsport Spring Mile	05:20	1M		05:20
5/18/2004	asicsman@hotmail.com	Richmond, VA Road Run	47:49	7M	AM -- 4 miles easy, PM -- 7 miles with group from Runner Bill's Running Store. Faster paced run over a rolling road route. HUMID	06:50
5/15/2004	asicsman@hotmail.com	Cedar Bluff/Claypool Hill Route	01:49:49	15M	Good pace run, solid, fastest ever on this route, super achy achilles, hot/humid, super hilly route, never lets up, good portion on shady back gravel road.	07:19
5/14/2004	asicsman@hotmail.com	Rec Park Hill Repeats	00:00	11M	3.5 mile w/up, 10Xrecpark hills, (300m) 81,83,83,84,84,83,81,83,86,84, cooldown, tough workout, faster than last week, struggled good throughout, fastest yet on the set of hills!!
5/8/2004	asicsman@hotmail.com	Grundy 5k	17:11	5K	2 mile w/up, 1-5:15, 2-5:36(10:50) 3-5:41, .1 - :36 or so. Slowed down too much, not happy with that! No interval work though, getting faster each time, wanted a sub 17 really bad.	05:33
5/8/2004	david@myfoxfamily.com	Maniacs 5K	19:15	5K		06:13
5/6/2004	asicsman@hotmail.com	Rec. Park Hill Repeats	00:00	11M	4mile w/up, 10Xrec park hills (300m)with jog down rec 86,83,81,79,85,86,85,86,85,84. 79 was the fastest ever, asthma/allergies hurt later in the workout, lactic acid galore! Tough workout, 80+ degrees didnt help either! 4 mile cooldown.
5/1/2004	asicsman@hotmail.com	(Tempo Run) Animal Chase 10k	38:46	10K	Tempo run of 10k, 1-6:12,2-6:11(12:24),3-5:56(18:21),4-6:31(24:52),5-6:25(31:17),6-6:15(37:32),.2-74(38:46). Great tempo effort! Miles 4-5 slow due to gradual climb! Wanted to maintain 6:15 that was the goal, 3mile too fast!!	06:15
5/1/2004	david@myfoxfamily.com	Animal Chase	40:55	10K	6:14,6:19,6:23,6:55,7:06,6:36,1:20	06:36
4/28/2004	asicsman@hotmail.com	Rec Park Hill work	00:00	11M	10X recpark hill: 85,85,82,84,86,85,86,85,85,81. Fitness starting to show, much better than last week! Too fast on first few! Paid the price in the middle!!
4/24/2004	asicsman@hotmail.com	Pocahontas Indian Run	31:05	5.27M	(.2 long) 1-5:58, 2-11:52(5:54),3-17:57(6:05),4-23:37(5:40) last mile, no clue. miles 1.5 -- 3.2 all gradual incline then back down, tough course, used as tempo effort only. Did not die slow down pace, about a 5:54 pace	05:54
4/24/2004	david@myfoxfamily.com	Run The Tunnel	26:31	3.7M		07:10
4/21/2004	asicsman@hotmail.com	Rec Park Hill Repeats	00:00	11M	4mi w/up, 4 mile c/down, 10Xrecpark hill, jog down rec, 87,88,89,89,89,89,89,87,85,81. Last one was fastest ever, tough, hot, asthma flare up, allergies, but overall good tough run!
4/18/2004	david@myfoxfamily.com	Greenbelt Hills * 2	26:30	3.6M		07:22
4/17/2004	asicsman@hotmail.com	Run For Robbie 3 mile	17:30	3M	Tempo effort, legs totally shot! 51 miles in 4 days of running, 14 yesterday, course was tough, could never find a rythym at all. 1-5:34, didnt get other splits, hit track after run, 2X400 w/200mjog rec, 80,67, 1X200-27.8, 6X100yard striders on grass.	05:50
4/16/2004	david@myfoxfamily.com	McDonalds Loop	30:44	4.9M		06:16
4/10/2004	asicsman@hotmail.com	Semi-Track Work	00:00	0M	11mile run, 1:32(easy) 2X1000m on track with 200 jog rec (2:00); 3:18,3:12. Need to focus on more, dehydrated pretty bad. Felt alright once I got fluids in me. Good week thus far, needed about 5-6 though, but with the longer run before, not too bad. Felt
4/7/2004	asicsman@hotmail.com	Rec. Park Hill Workout	00:00	10M	3.5 mile w/up; 10Xrec park hills jog down rec, 86,87,88,89,90,91,89,87,86,83. 3.5mile c/down, 10 miles or more total. Hill right at 300m, tough workout, took while to warmup, the more I did, the better I felt! Nice Kick at end!
4/3/2004	asicsman@hotmail.com	Duke Invite, 800m	02:10	0.5M	800m- 2:10.5, in a fast heat, left at the start, nothing, ran a lonely 800, not bad, but disapointed with the time. legs ext sore, even after ice bath last night.	04:20
4/2/2004	asicsman@hotmail.com	Duke Invite, 1500m	04:21	1.5K	1500m- 400-65, 800-2:13.? 1200-3:24.0, not race fit right now. Good race, very superb considering no fast workouts except tempo, on pace for a 4:32 mile pace at 1200, last 300 sucked, no kick. Legs dead.	04:41
4/2/2004	asicsman@hotmail.com	Duke Invite, 400m	00:00	0M	1 1/2 hour after 1500m, 400m race in 56.90, slowest 400m in awhile, legs totally beat.
3/27/2004	asicsman@hotmail.com	White Top to Damascus; Creeper Trai	02:14:06	18M	Great run, consistent 7:30 miles, couple sub 7's; rough patch at 12 miles, picked it up couple miles later. Took advantage of the net downhill. Attempted 2X800m w/out at track, couldnt do it, mind willing, legs dead.	07:27
3/20/2004	asicsman@hotmail.com	Appy Law School 5k	17:27	5K	Idea run as easy as possible, tempo pace. 2.5mile w/up, 1-5:29,2-5:47(11:16),3-5:28. 2mile cooldown, drove to track, 2X1000m with 250m jog rec, 3:19, 3:07, 400m jog rec, 2X400 with 200m jog rec, 68,67. Good solid workout, 5k was a bit faster than planned.	05:38
3/19/2004	david@myfoxfamily.com	DB Mile	05:34	1M		05:34
3/14/2004	asicsman@hotmail.com	Creeper Marathon	02:25:58	18M	DNF again! on pace at halfway, easy pace, 1:31.00, 6:58ish. Dizzy and lightheaded, dehydrated. Good training run, that was the purpose.	08:07
3/13/2004	david@myfoxfamily.com	VA Highlands	01:06:35	15K		07:10
2/26/2004	asicsman@hotmail.com	Hill Work	01:44:00	12M	4 mile w/up, 5Xrec park hill, jog down rec, 1-1:31, 2-1:30, 3-1:31, 4-1:31, 5- 1:32. was going to 10-15 of them, still battling headcold, can run easy,but fast pace hurts, 6 mile cooldown, 1X400 at end on track, 68.3	08:40
2/22/2004	asicsman@hotmail.com	Daw Road/Town loop	01:40:00	12M	Easy pace run with Dad, 102 miles for the week, legs feeling great!	08:20
2/21/2004	asicsman@hotmail.com	Creeper Long Run	02:43:10	20M	out 10 in 1:22,back in 1:21, puked nicely at 12 miles, super bad head cold and dead legs, 90 miles thus far this week. Last mile 6:40ish. Not a bad day considering.	08:10
2/21/2004	trfflyboy@comcast.net	Myrtle Beach Marathon	04:22:04	26.2M		10:00
2/17/2004	asicsman@hotmail.com	Long Runs	00:00	28M	AM-- 15miles -2:12.38--- PM-- 13miles - 1:45, legs a little beat, achilles sore! both easy pace runs
2/14/2004	asicsman@hotmail.com	War Party	37:26	10K	(I had 37:26 on my watch with the gun) Tired at start, legs sore from 800; 1-5:47,2-11:39(5:52)3-17:41(6:02)4-24:01(6:20),5-30:06(6:05),6-36:19(6:13).2-1:07, BAD side stitch at 3.5miles to the finish, superb kick. Without stitch about a 36:30. Good indica	06:02
2/12/2004	asicsman@hotmail.com	App. State Valentines Indoor Meet	02:08	0.5M	800-- 2:08.54 (61.??) (66.??) Legs beat, wanted to run an 800m tired and see how I held up. Did ok, not the fastest track in the world, sloooowww start, too narrow, too many turns. Good day overall!! good indication. getting stronger each race! 10k on sat	04:16
2/11/2004	asicsman@hotmail.com	Airport Loop	01:48:59	13.5M	Tough run, a lot of elevation gain/loss on the course. Closed with a 200m on track, 29.53.	08:04
2/7/2004	asicsman@hotmail.com	Tempo Run	17:58	3M	4mile w/up 3mile tempo on track, gusty cold,snow. 1-5:58.3,2-6:02.0,3-5:58.4--17:58, 18sec last 100. 15 min jog, 1X800m on measured road loop-2:31, 5 mile cooldown, 13 total miles. Not the best workout, but good effort!	05:59
1/31/2004	asicsman@hotmail.com	Creeper Trail Run	02:45:35	20M	Horrid conditions! Bridge out after 3 miles, frozen,crusty snow, ice. With bridge not being out could have ran easily 2:40, with the bad conditions, I could have ran 2:25 or better. 1:22.37 for first 10, 1:22.57 for second ten! Easy pace overall!!	08:17
1/24/2004	asicsman@hotmail.com	Niswonger Indoor Meet	09:58	3K	Fair race, 76,75,76,75. 1mile-5:02, felt easy, fell off some near the end though, ran my race though! Best I've felt running the 1st mile that fast, felt like easy pace.	05:22
1/24/2004	asicsman@hotmail.com	Niswonger Indoor Meet	02:10	0.5M	800--2:10.3 felt easy, legs tired from 3k 25min earlier, I hoped to run this on Fri night, but missed the cutoff, Fresh I could have busted sub 2:00 but I didnt so I cannot complain, overall good day, good double!	04:20
1/19/2004	asicsman@hotmail.com	Tempo Run	12:21	2M	Horrible Run, legs not in it at all today, felt like crap, fast long run on Sat did me in. Not a good way to begin the week! 1st bad w/out in awhile.	06:10
1/17/2004	asicsman@hotmail.com	Richlands/Cedar Bluff Route	01:40:49	15M	Good pace run, perfect weather, felt fine, so I went faster than I had planned.	06:43
1/3/2004	asicsman@hotmail.com	Varmint Course Half Marathon	01:29:31	13.1M	Good pace run until 6-13 miles, hit 5 miles in 33:30 right on my target pace, difficult with 15mph+ winds in face. Was about 2 minutes faster each split than in June, wind sapped me totally, good effort though!	06:50
12/31/2003	bigcarm@hotmail.com	Sugar Free 5k Dash	20:18	5K	Fairly comfortable temperatures for a winter evening run. I did more poorly than I wanted, but came up 25th overall. My 2004 resolution is to be breaking 19:00 by the next First Night.	06:33
12/26/2003	asicsman@hotmail.com	Tempo Run	17:49	3M	3mile tempo on track 1-5:57,2-11:56(5:59)3-17:49(5:53). 3x200m w/200m rec 33.8; 32.7; 30.4. 4mile wup, 4mile cdown. Good workout, felt easy! Nice weather!	05:56
12/13/2003	asicsman@hotmail.com	Creeper Trail Long Run	02:39:16	20M	Easy pace run, Solid pace. Out ten miles and back on creeper trail from Abingdon towards Damascus. Felt great!	07:58
12/6/2003	asicsman@hotmail.com	Tempo Run	17:50	3M	1-5:51;2-5:57(11:48)3-6:02(17:50). Too fast first mile. Should have went about 5:56 or so for first mile. 12 miles total w/wup and cdown. Weird weather, cold,warm,cold. Felt decent!	05:57
11/29/2003	asicsman@hotmail.com	Tempo Run	18:03	3M	3mile Tempo on track, cold,windy,snow, 1-6:11;2-6:03(12:15);3-5:48(18:03) Felt easy, didnt look at splits, just clicked the mile splits and ran by effort! Tough day with the wind and cold weather, knee sore!! NEED TO WORK ON EXERCISES!	06:01
11/27/2003	bigcarm@hotmail.com	Chase the Turkey 5.5 Mile Run	41:56	5.5M	This was a good time. Met some new people. I don't think I've ever seen a steeper course. Special thanks to Amanda Musick, who pulled/pushed/pulled me along to a 3rd place overall finish. Cheers!	07:37
11/22/2003	asicsman@hotmail.com	Santa's Special Road Mile	04:51	1M	Road Mile - 4:51.82, 68,72,75,76. Not the best splits, but first mile race since 5-02. Felt very strong during race, just could not go any faster, at my current max.	04:51
11/22/2003	david@myfoxfamily.com	Santa Special Mile	05:18	1M		05:18
11/19/2003	asicsman@hotmail.com	Hill work	00:00	0M	7X christmas tree hill, avg 42.7 sec. Last one was my fastest, tough workout!
11/15/2003	bigcarm@hotmail.com	Harvest Moon 5k Race Against Hunger	20:02	5K	It was cold, soggy, and under light rain showers, but it has been my favorite race of the year. Creative, organized, and encouraging. I finished 11th overall, 3rd in the 15-19 age group.	06:28
11/15/2003	asicsman@hotmail.com	Harvest Moon 5k, Saltville, VA	17:39	5K	Good consistent race, led for 2 miles, not enough races to be tatical, tatical race, lost by 10 or so seconds for the win. 5:30 1st mile and did not keep tabs after that, felt strong, getting better! Good indicator for 5k indoor races	05:42
11/11/2003	asicsman@hotmail.com	Hill work	00:00	0M	6Xx-mas tree hill. avg, 42 seconds. Better than last week, Flat on last 2, about 10 miles total.
11/8/2003	asicsman@hotmail.com	Tempo Run	18:12	3M	4 mile w/up, 3mile tempo on track, 6:04,6:07(12:12),6:00(18:12) 5mile c/dwn, good run,legs a lil' tired from hill repeats and 34 mile run last week. Overall, good solid effort! getting stronger, good time for being tired!	06:04
11/7/2003	david@myfoxfamily.com	DB Mile	05:22	1M		05:22
11/6/2003	asicsman@hotmail.com	Hill Repeats	00:00	0M	5Xhill repeats at x-mas tree hill, steepest hill in the area, avg 45 sec for each one, jog down rec, about 170m or so hill. Tough, could not do anymore than 5, will work on increasing 1 each week! SORE THE NEXT DAY!! GLUTES!!! OUCH
11/1/2003	asicsman@hotmail.com	Whitetop Station to Abingdon VA,	06:07:06	34M	Ran entire length of VA Creeper Trail. Easy pace run, last 4 miles was tough, otherwise easy long run. Just wanted to say I did this once in my life! Hot for 1st day of Nov	10:48
11/1/2003	bigcarm@hotmail.com	ODAC Championship	36:03	8K	The race started at noon, with temperatures of 80� and over -- how is it not July already? Hard course for me. I finished 51st overall, but was still fairly satisfied.	07:16
10/30/2003	asicsman@hotmail.com	Tempo Run	18:20	3M	3mile tempo on track, 1-6:10,2-12:20(6:09),3-18:20(6:00) good effort, not 100% due to head cold, otherwise, just a good tempo effort!	06:07
10/22/2003	bigcarm@hotmail.com	Emory & Henry Invitational	21:15	5K	Actually it was closer to 3.4k, and at a 6:21 average pace. Great running conditions, very rustic course (downed trees, foliage-covered obstacles, traffic). I placed 5th overall. E&H, King, UVA@Wise, and Hollins were represented. King swept.	06:51
10/18/2003	asicsman@hotmail.com	Galax 5k Run	17:56	5K	Fair race, one of my more consistent races, 1-5:42,2-5:44(11:26),3-5:55. Last mile suffered again. Would like to have ran sub 17 oh well, Best 5k of the year!	05:47
10/14/2003	asicsman@hotmail.com	Richlands Town Run	01:43:12	12M	Ran mile on track at halfway, timed overall mile, didnt time laps, ran effort of goal 5k pace, 5:30.8. Felt easy!	08:36
10/13/2003	asicsman@hotmail.com	Claypool Hill Route	02:05:13	16M	Easy Pace run, knee sore, aching, need to stretch more and continue exercises!	07:50
10/11/2003	asicsman@hotmail.com	Tempo Run	18:12	3M	4 mile w/up, 3mile tempo on track, 1-6:06, 2-6:02(12:08),3-6:04. 6mi c/down. Stomach was uneasy, wanted 4mile tempo!	06:04
10/7/2003	asicsman@hotmail.com	Track Work	10:14	2M	8x400m with 1'min rest. 78,78,76,77,76,77,76,71. Good workout, not enough time to go longer,closed with faster 400, felt easy!	05:07
10/5/2003	asicsman@hotmail.com	Pink Ribbon 5k	18:38	5K	Ran tempo pace and ran my fastest 5k this year. Helped pace jimmy, good test to prepare for peaking period.	06:01
10/4/2003	bigcarm@hotmail.com	Lees-McRae Invitational	28:30	4M	Virginia Tech's "B Team" stole the show. If their mile markers rang true, my 3M was 19:36, and 4M was slow (or too long). I finished 18th. Very nice course.	07:08
10/4/2003	asicsman@hotmail.com	Richlands Long Run	02:23:00	17M	Felt like crap until 14 miles, felt super afterwards. Knee sore	08:25
10/2/2003	darren_harrell@hotmail.com	Bridge Club	40:10	5.25M	I don't know who far it is.. Maybe another 1/4 mi. Ran easy, even neg splitted... 20:07, 20:03..But my ankle really hurt in this run..and after... ouch.Pain was intense and made me limp.	07:39
10/1/2003	darren_harrell@hotmail.com	Highland Modified	28:10	4M	No spits after 1.. (6:50), ran hard until I hit Ft Henry, eased up the hill and down to home.	07:02
10/1/2003	asicsman@hotmail.com	Edgewater Drive Route	01:02:44	8M	Out 4 miles, 2X800 with 2'min rest. just something to turn legs over. Piss poor! 2:46, 2:36. Legs not with it today! Have ran some long routes since being back from cruise!, didnt get much running in.	07:50
9/28/2003	darren_harrell@hotmail.com	Downtown 5BW	36:24	5M	From Tom's house. Sunday evening run. Cool and breezy. Did not have alot in the tank.	07:17
9/27/2003	darren_harrell@hotmail.com	VI Run	58:00	7M	I think that was an alltime Idiot record. Me, Jim, Jon & Russ. Really nice fall morning.	08:17
9/27/2003	bigcarm@hotmail.com	Bridgewater College Invitational	37:10	8K	CNU, Bridgewater, and other schools swept this meet. Guys' competition was stiff, I finished 33rd. A very steep course.	07:30
9/23/2003	darren_harrell@hotmail.com	Highland 5	35:16	5M	Whoa Nelly!! So happy with that run. Great, cool evening, on the 1st day of Autumn, I love the Fall of the year. 6:51,14:22, 21:37, 28:21 (6:44) finished in 6:55. Great. No pain, SA WEET.	07:03
9/21/2003	darren_harrell@hotmail.com	Highland 5	36:26	5M	1st time I have ran that since the Village Rest. burned down. Sad sight. Ran good, 6:57 @ 1, 14:32 @ 2, only splits I got. I was really tired from 3rd mile on. Had no kick, but a good run.	07:17
9/20/2003	darren_harrell@hotmail.com	VI Run	01:07:00	8M	Me, Jim and Jon. Ran the Downtown course through the Farmer's Market. Felt good the whole way. No ankle pain.	08:22
9/20/2003	asicsman@hotmail.com	Track Work, (Tempo Work)	18:23	3M	1st time running this long of a tempo on track. 1-6:14; 2-12:22,3-18:23. Good run, negative split each mile. Good workout with Jimmy! 10 miles total with workout!! Off to the cruise and honeymoon!	06:08
9/20/2003	bigcarm@hotmail.com	Tusculum College Invitational	34:46	8K	UVA@Wise, Tennessee Wesleyan, Tusculum, and Emory & Henry competed. The course was mostly off-road, with steep downhill slopes, several handshake turns, and rough, soggy terrain. Rabbit start. I finished 10th.	07:01
9/19/2003	david@myfoxfamily.com	DB Mile	05:33	1M		05:33
9/17/2003	darren_harrell@hotmail.com	Highland Mod	28:50	4M	Ran ok. Feeling much better, getting a little stronger all the time. It is slow going though.	07:12
9/15/2003	darren_harrell@hotmail.com	Downtown and Around	38:45	5.5M	Guessing all the way. Longest run in a while, no hurry. Nice evening.	07:03
9/14/2003	asicsman@hotmail.com	Creeper Trail Long Run	03:20:14	20M	Goal-- Run 10 easy out, then alternate hard mile,easy mile, for 5 hard miles,5 easy! Mile 11-5:45.2, 13-6:03.6. After that I was done! Felt like crap, suffered rest of way, Thanks to James' Cuz for running last 4 with us! Dehydrated again!!	10:01
9/13/2003	asicsman@hotmail.com	Richlands Long Run	02:21:12	16M	Same Course with a little addition,felt fine!	08:50
9/13/2003	bigcarm@hotmail.com	O. Winston Link Memorial 10k	46:09	10K	"A Rail-Biter of a Run." This course took runners up a 2.5-3.0% grade for three miles. I finished 5th, but with great thanks to Daryl Simpson, who pushed me.	07:27
9/13/2003	darren_harrell@hotmail.com	Highland Modified	28:55	4M	Day after DB beat Oak Ridge in a HS Classic, 35-28. Ran ok.	07:14
9/11/2003	darren_harrell@hotmail.com	Highland Modified	28:45	4M	Ran pretty hard. My anckle is getting stronger, slowly..... for sure.	07:11
9/9/2003	darren_harrell@hotmail.com	Highland Modified	30:00	4M	Ran easy after 1 mile mark. Sore legs	07:30
9/9/2003	asicsman@hotmail.com	Tempo Work	08:40	3K	15X200 on paved trail -- 34,34,33,33,33,34,,34,34,35,34,34,35,36,36,36. Good workout, little fast on first few hurt me in the end. Legs feeling fine, late night workout at 9:00pm	04:40
9/7/2003	darren_harrell@hotmail.com	Highland 5	38:30	5M	Felt ok. Sore still. Going to take a while getting back. I pushed it.	07:42
9/6/2003	darren_harrell@hotmail.com	Easy Going Idiot Run	01:01:00	7M	1st run in 2 weeks. I swear I thought I had broke my anckle. It hurt a little, was sore for the rest of the day. Walked in 4 or 5 spots. Me and Jim	08:43
9/6/2003	darren_harrell@hotmail.com	Downtown 5 FW	38:18	5.15M	Ran this easy, and never checked a split. Nice fall run @ dusk.	07:26
9/6/2003	asicsman@hotmail.com	Eastman Food City Run	38:14	10K	1-5:45,2-11:40,3-18:02(5k)18:41,4-24:24,5-30:51,6-37:00,.21-.14 Pissy race, felt fresher than last few, still dont have many gears, good half marathon shape, but not in shape for shorter faster stuff yet, legs adjusting to higher mileage.	06:10
9/6/2003	asicsman@hotmail.com	Eastman Zimmerman run	10:57	3K	Went out FAAASSTT! Could not hold it at all, sucked wind really bad! Fun face, but legs dead, not ready for that kind of pace change :)	05:53
9/6/2003	asicsman@hotmail.com	Baileyton Road Race	18:51	5K	1-5:38,2-11:48,-- Tough, legs were shot, ran on pure guts, had nothing after 1st mile climbing uphill. Would have won if not for 2 other races, did as best as I Could.	06:05
9/6/2003	bigcarm@hotmail.com	Creeper Trail Invitational	20:10	5K	This was a college cross-country meet, which Tusculum dominated. My team, E&H, had 4 members present, and all had respectable finishes. I finished 9th, despite having received the 8th place finishing token at the finishing line.	06:30
9/6/2003	david@myfoxfamily.com	Eastman 3K	10:58	3K	no sleep the night before	05:54
8/30/2003	asicsman@hotmail.com	Long Run	02:33:01	20M	Tough run, not feeling well, have felt bad all week. HUMID at 6am	07:39
8/28/2003	asicsman@hotmail.com	Tempo Work	08:48	3K	15X200m with 30sec rest on measured paved trail--36,36,36,34,36,36,36,34,36,36,35,33,35, 34,35. Good run, had AM workout of 8 miles. The rest was ext. short, didnt have any speed, last one was about as fast I could muster!	04:44
8/26/2003	asicsman@hotmail.com	Interval work	09:56	3K	Felt bad, long run sat. took more out of me than planned. Ran 3X1000m with 200 rec, wanted 6 or more. 1-3:20,2-3:19,3-3:17	05:20
8/24/2003	asicsman@hotmail.com	RIchlands long run	01:37:37	12M	Easy pace run, 83 miles for the week!	08:08
8/23/2003	asicsman@hotmail.com	Claypool Hill long run	02:32:07	20M	Sick again! Super humid morning to run, started early 6:30am. Did not pick up the faster mile section, ran smooth as I could for being sick!	07:36
8/21/2003	asicsman@hotmail.com	Old 98 town loop	35:50	5.7M	Savage fartlek- 10 min w/up 5X3min hard with half rec, except after #2 which took 2:30min. Course is tough with plenty of tough climbs and steep decents! good workout! diff from what I am used too!	06:17
8/19/2003	asicsman@hotmail.com	Tempo Work, Edgewater drive	17:34	3M	5mi wup, 5 mi cdown, 3x1mile on measured road,with 1 min rest. 6:02,5:42,5:51. Good workout, wished I would have pushed a little harder!	05:51
8/17/2003	darren_harrell@hotmail.com	Sunday TF Run	35:27	4.9M	Evening run with Tom. Good steady pace the whole way. Ran Downtown 5BW, starting @ TF's house.	07:14
8/17/2003	asicsman@hotmail.com	Airport Loop	02:01:04	14.5M	Easy run, sprinted 12th mile on faster section, 4:31.7; Felt as if I were on a rail, moving ext. fast, felt easy. If I could only prove I am fast in a damn race!	08:21
8/15/2003	darren_harrell@hotmail.com	Friday Night Run	43:27	5.75M	No splits other than 7:00 @ 1. Went up on Watauga and down thru Sevier MS area, back up Center St to home. Got in no hurry, maybe pushed the 1st 3 miles harder than I should have. I am struggling to go these runs. I must increase mileage.... HELP!!!	07:33
8/14/2003	darren_harrell@hotmail.com	Highland SC	30:40	4.5M	Again, started out feeling good. 6:57, 14:30, 21:35.... dead... cruised in from there, cut normal couse short.	06:49
8/14/2003	asicsman@hotmail.com	Track Work	04:29	1M	(R)pace, 4X400m 78,69,64,58. Unreal! Never have ran this fast! Made a deal with self if I went sub 60, I would call it quits. Had a lot left. Dont want to push the speed too soon considering how slow I am in 5k and up.	04:29
8/13/2003	darren_harrell@hotmail.com	Tribe Circle	26:00	3.4M	Started good, 6:56, but when I got to 2 mile mark, I was out of gas.Cruised back in from there.	07:39
8/12/2003	asicsman@hotmail.com	Edgewater Interval work	11:00	2M	5 mile wup, 2X1mile 2:30 rest, 1-5:38,2-5:22, 5 mile cdown, good interval workout	05:30
8/11/2003	darren_harrell@hotmail.com	Bunny B Club	30:10	4.1M	15:00 out, back in 15:10. Had to take a water break about 2-3/4 mi mark. Just to hot and humid, not used to daytime runs. Come on Fall.	07:21
8/11/2003	asicsman@hotmail.com	Town Run	50:00	7M	easy run,finished with 1000m on track, 3:02	07:09
8/10/2003	darren_harrell@hotmail.com	Sunday Night Run	35:28	4.8M	Ran with Tom F. Rand Downtown 5FW from his house. Good run, and really felt good. No back pain during the run (^_^)	07:23
8/9/2003	asicsman@hotmail.com	Schoolhouse 5k	18:42	5K	Piss poor race again! 1-5:38,2-6:00-11:38,3-6:35-18:13. A joke, no way should I slow that much, 3rd overall, no competition, leader checked out early! Went easier this week, this was a good rust buster, tough course!	06:02
8/9/2003	darren_harrell@hotmail.com	Highland 5	35:33	5M	Still back pain, but not so bad, and I pushed it hard anyway. Kinda got in a zone in this run, just a slower zone than I used to have...I will be back. 6:57,14:28,21:40,28:35,last mi @ 6:58.	07:07
8/8/2003	darren_harrell@hotmail.com	Highland Modified	25:37	3.5M	Guessing on Distance. Back some better, but I still hurt and I did not feel very good,,, JimmyLeggs.	07:19
8/6/2003	darren_harrell@hotmail.com	Back Ache 2 Miler	15:45	2.25M	That's all I could make. Back just killing me again. Went a mile and turned around. Got to go back to Dr Feelgood tommorrow.	07:00
8/5/2003	asicsman@hotmail.com	Tempo run	18:16	3M	3X1mile, 1min rest, 1-6:15,2-5:55,3-6:06. 5 mile wup,5mile cooldown, 13.5 total. Easy run, just ran comfortably hard, some flare up of PF again!!	06:05
8/4/2003	darren_harrell@hotmail.com	Circle Run	46:50	6.3M	22:30 out, 24:20 back. Speaking of back...went to Chiropractor today,,, serious pain all weekend. Felt a little better tonight. Work kept me all weekend.	07:26
8/2/2003	asicsman@hotmail.com	Claypool Hill long Run	02:29:00	20M	Sick again! dehydration is the factor. Good pace, 4:50 mile in 16th mile, faster downhill section, but a huge pickup, fastest ever mile in training. Good long run except for the sick tummy after the run!	07:27
7/31/2003	asicsman@hotmail.com	Track Work	09:54	2M	(R)pace--8x400m(2:30-3:30 rest: 82,76,75,75,75,72,70,69. Easy workout, followed the book to the T. Did not push at all. Just locked into comfy fast pace! Fastest ever for 400's! Bet I;ll suck at my next race lol!	04:57
7/31/2003	darren_harrell@hotmail.com	Highland 5	35:36	5M	6:51,14:25,21:45,28:38,last mile 6:58. Got no final kick anymore. I am always dead for the last mile instead of being ready to kick it in for a PR. I am very frustrated. Topped out. GRRR! This was as hard as I could go.	07:07
7/29/2003	darren_harrell@hotmail.com	Highland 5BW	35:58	5M	Another hot & humid evening,ran @ 8:45. 6:45,14:16,21:36,28:46, last mile was 7:12. Slowest last mile in as long as I can remember, when I was pushing it. That's all I could do. Just keep trying, maybe I will get it back.	07:12
7/29/2003	asicsman@hotmail.com	Edgewater Mile Repeats	11:19	2M	5miw/up,2x1mile 2:45rest, 1-5:50,2-5:29. 4mile c/down. Pm 3.5 miles easy.14.5 mile day. Felt good! Baffled by SH**** Races!	05:40
7/28/2003	darren_harrell@hotmail.com	Highland 5	35:37	5M	Very warm and humid evening. 6:53,14:22,??,28:40, finished in 6:57. As hard as I could go for the heat. Hurt.	07:07
7/27/2003	darren_harrell@hotmail.com	Downtown 5BW	37:45	5.05M	Ran with Tom F, started @ his house, finished @ home. Easy pace. Needed that to get the road kinks out from the MB drive home.	07:29
7/26/2003	asicsman@hotmail.com	Richlands Road Race	32:18	8K	used as (I) session, piss poor, no excuses, just suck! took it easy first mile. 1-6:00, 2-12:20,3-19:14,4-26:02. No excuses, I leave all my races on the track! :(	06:31
7/26/2003	bigcarm@hotmail.com	The Great Richlands Road Race	37:35	8K	This was the first road race in which I have taken part. It was an easy, highway-sectioned course. I finished 9th.	07:35
7/25/2003	darren_harrell@hotmail.com	S. Ocean Blvd Run	37:30	5.25M	Guessing on Distance, but it seemed about right. Started out in a steady rain, but it quit by the time I hit 1/2 way. HUMID!! Ran @ 6:30AM	07:09
7/24/2003	darren_harrell@hotmail.com	S. Ocean Blvd Run	35:00	4.5M	Started in a light rain. Not good at all. I thought I would not make it. Stomach cramped so bad, I had to stop and pray for relief. Barely made it to the Hotel Room (Tropical Winds, Myrtle Beach SC) Built a sand castle w/Macy & Nader on the beach (^_^)	07:47
7/24/2003	asicsman@hotmail.com	Tempo Run (Track)	11:53	2M	1-6:02,2-5:51. Didnt look at splits just the miles. Ran faster than I planned. Mileage has made a huge difference. I ran faster with a lot less effort. Ran 75 or so last 400. Right on where I need be!	05:56
7/22/2003	asicsman@hotmail.com	Track Work	00:00	0M	2X(200,200,400)-- 32,31,67--30,28.7,64.9-- GOOD (R) session, a little too fast though. Mileage has given me some rythym! Did this at 9:30pm
7/21/2003	asicsman@hotmail.com	Claypool Hill Route	01:29:00	11M	Legs a little beat, closed with a 32.0 200m on track. Cousin Brandon getting better!	08:05
7/21/2003	darren_harrell@hotmail.com	Highland 5K	22:10	5K	6:50,14:20, eased in from there. Legs were way tired from playing Ultimate Frisbee day before and Crazy 8 run too. Ouch. Pain in my legs. Resting a couple of days.	07:09
7/19/2003	darren_harrell@hotmail.com	Crazy 8's	34:21	8K	Very hot night, no breeze @ all. 6:22,13:13(6:51), no 3 or 4 mi. splits. Calf cramps bad afterwords. Was @ 12:50 @ 2mi. mark last year. +29 seconds from last year...GRRRR. Traveling Baseball is the reason.	06:56
7/19/2003	asicsman@hotmail.com	Crazy 8's Tempo	11:35	2M	Tempo on 1st 2 miles of 8's course, 1st-5:39,2-5:56. Felt alright, HOT at 11am! Ran 5:35 at little 8s run in PM	05:48
7/19/2003	david@myfoxfamily.com	Crazy8s	32:35	8K	Warm & humid 6:19, 6:28, ?, ?, 6:20	06:34
7/17/2003	asicsman@hotmail.com	Track Work	00:00	0M	2Xsets(200,200,400) 35,31,68--32,31,67. (R) session, following Daniels plan. Felt flat, but consistent at least! full rec! Sub for hill work due to knee
7/16/2003	darren_harrell@hotmail.com	Crazy 4	18:14	4K	Ran the 2nd half of the course. Jogged 1/2 mile to the start and cooled down with the same after. It was a sticky evening.	07:21
7/15/2003	asicsman@hotmail.com	Town Loop AM route	01:21:10	10M	Easy run early in the morning	08:07
7/15/2003	asicsman@hotmail.com	Town Loop	50:41	7.5M	Fast pace run, bored, upped the tempo, legs feeling fine, not sore at all after piss poor marathon	06:45
7/14/2003	asicsman@hotmail.com	TOWN LOOP OLD LOOP	01:23:25	10M	ran this with my cousin....easy pace, ext hilly, 30.7 last 200m on the track	08:20
7/14/2003	darren_harrell@hotmail.com	Downtown 5BW	37:44	5.15M	I ran pretty hard the 1st 2.5 and took the last 2.5 easy. My legs are tired from the last 2 weeks.I hope I am ready for a go at the Crazy 8 race. It has been a crash-course cram session for 2 wks	07:20
7/13/2003	darren_harrell@hotmail.com	Crazy 8BW	38:13	8K	Ran it backwards with Tom F. Took it easy, pushed the last mile just a little. I guess it is easier going the way the race is set up, I just hate Wilcox Hill.	07:42
7/12/2003	asicsman@hotmail.com	Grandfather Mountain Marathon	03:59:59	26.2M	Crashed again, this time at 23.5 miles. On pace for 3:25-3:33. Unreal, no more marathons, well prepared for run, I cant explain my poor efforts. Good weather, pukefest for me for 3 hours after!	09:10
7/12/2003	darren_harrell@hotmail.com	Highland 5BW	34:49	5M	Course PR!! Yeah, way to go!! I am so happy with that! I have really pushed it the last 8 days to get back a little from such a low running summer. 6:45,14:00,21:10,28:08, last mi @ 6:41.	06:58
7/10/2003	darren_harrell@hotmail.com	Highland 5	35:21	5M	Ran as hard as I could again. A rain run,,, I love rain runs. 7:00,14:25,21:35,28:30, finishd 6:51.	07:04
7/9/2003	darren_harrell@hotmail.com	Highland 5	35:49	5M	Ran as hard as I could, just don't have alot to give. 7:00,14:45,??,29:00, finished in 6:49.	07:10
7/8/2003	darren_harrell@hotmail.com	Highland BW Almost	35:00	4M	Ran just terrible. GRRR!! Cut it short and walked/joggged in. Man, I got the Jimmy Legs bad.Got no Giddy Up anymore.	08:45
7/8/2003	david@myfoxfamily.com	DB Mile	05:26	1M	Mid 80s and fairly humid	05:26
7/7/2003	darren_harrell@hotmail.com	Highland 5	37:40	5M	Ran with Tom Flora. We took it easy. The very best I have felt in WEEKS!! I could have ran hard today. This is a good sign........ Pushing it on Monday.	07:32
7/7/2003	asicsman@hotmail.com	Richlands Town Loop (Old 2000 loop)	01:27:01	11M	Good run, humid and hot! Cousin brandon ran with me, nice kick at the end. Feeling good!	07:55
7/5/2003	darren_harrell@hotmail.com	VI Run	59:30	7M	Me,Jim,Jon,Russ & Delmer. Whew!!! Dang, hot as crap and so humid @ 6:30m. I hate summer. Come on Fall.	08:30
7/5/2003	asicsman@hotmail.com	Claypool Hill/Airport route	02:59:52	20M	Easy pace run. Had to walk 3 miles or so for my cousin. His longest run was 5 miles, made it 13 today, not too shabby. Exhausted. HUMID and HOT	09:00
7/4/2003	darren_harrell@hotmail.com	Firecracker 8	40:17	5.4M	Ran Crazy 8 course with a twist, which made it a bit long. 6:52 only split I got.It took :58 to get up Wilcox Hill, I hate that hill, Hank.... Funny.. I like Hank Hill on King of the Hill.	07:28
7/4/2003	asicsman@hotmail.com	Tazewell 4th of July 5k	19:25	5K	Slow again, 1-5:34,2-11:34,3-18:18. Not happy! Not happy! Base phase slowed me down!	06:16
7/3/2003	asicsman@hotmail.com	Richlands/Daw Road loop	01:28:34	12M	Easy run at 5pm. Hot and muggy!	07:23
7/3/2003	darren_harrell@hotmail.com	Bunny B Club	29:31	4.1M	Ouch. Hurting, my right leg....knee, hamstring and hip...hurts like a #$%&!!! 14:42 out 14:49 back. Warm and very humid afternoon run.	07:12
7/1/2003	darren_harrell@hotmail.com	Highland 5BW	35:30	5M	Rain run,I love it,and I ran good.Just wish I had not ate Lunch @ LaCarreta (felt like I had beans and rice half way down).6:55,14:30,21:40,28:48,last mile in 6:42.	07:06
6/30/2003	asicsman@hotmail.com	Edgewater/Cedar Bluff Loop	01:05:49	10M	Out 5 miles in 35:00, back in 30:49. Good steady effort. Recovered from mileage/bad marathon attempt!	06:35
6/29/2003	darren_harrell@hotmail.com	Downtown 5BW	37:13	5.15M	Hot, muggy night run. I hate summer!! This is how far I have slipped. 3rd slowest run ever for this course, and I pushed it,,,,,I thought. It will take me 2 months to get back to where I was, if I have the time.	07:14
6/28/2003	darren_harrell@hotmail.com	Nashville Run	34:43	4.85M	Hot, sunny morning. Ran @6:50 AM. Did an out and back run. Ran easy. I am way down.	07:09
6/28/2003	david@myfoxfamily.com	Stickleyville	32:12	8K		06:30
6/25/2003	darren_harrell@hotmail.com	Highland 5	35:27	5M	1st run in 3 days (sore knee/back) & man I got the Jimmy Leg!!. Started smooth as peanut butter, 6:50 @ 1, only split because I was dead after 2. 28:20 @ 4, so last mile was slow and painful in 7:07!! awful.	07:05
6/24/2003	david@myfoxfamily.com	DB Mile	05:22	1M	Mid 80s and very low humidity	05:22
6/21/2003	darren_harrell@hotmail.com	Greenbelt Run	35:04	4.5M	16:40 out, 18:24 back. Started and finished @ Exchange Place. 1st day of summer, not hot at all, maybe 75F & breezy. Stay like that all summer long.	07:48
6/19/2003	darren_harrell@hotmail.com	Highland 5BW	35:18	5M	6:55 @ 1mi. Only split until 4th @ 28:40. Last mile was 6:38 (3:30/3:08). Really that was about as good as I could do today. Warm evening run.	07:04
6/18/2003	darren_harrell@hotmail.com	Downtown 5BW	37:02	5.15M	Rain Run. Rained steady the whole way, I loved it.6:57 @ 1mi. only split I got. Took it easy and dodged the puddles.	07:11
6/16/2003	darren_harrell@hotmail.com	Downtown 5FW	36:53	5.15M	Good run.I really felt better than I have in a while,especially late in the run.Started easy,never checked a split.Felt better the last mile than at any other point.Need more runs bad!	07:10
6/14/2003	asicsman@hotmail.com	Hatfield-McCoy Marathon (DNF)	02:32:30	20M	Goal-Hit half in 1:33-1:35 and pick it up. Hit half in 1:33.30 felt easy, 15-1:47, dropped off bad, course change, tough,dehydrated, not enough marathon pace runs, dropped out at 22, after walking to it! Felt horrible, didnt have it today :(	07:38
6/14/2003	darren_harrell@hotmail.com	Highland 5BW	35:11	5M	Pushed it as hard as I could. Glad to have a decent run, considering the last 4 wks of bad runs. 6:50,no split @ 2, 21:25,28:25, last mile 6:46. Been @ the Baseball Fields all day. Roll Tribe	07:02
6/12/2003	darren_harrell@hotmail.com	Circle Run	47:11	6.3M	Out 22:35, back in 24:36. Not very good at all. Bout as good as I could do out, but coming back was just not fun. Need (got to) run more.	07:29
6/10/2003	asicsman@hotmail.com	Richlands/Cedar Bluff Route	01:26:10	11M	Easy pace run. Sore throat, going to take it easy!	07:50
6/10/2003	darren_harrell@hotmail.com	Awful Run	22:30	3.25M	Ran after a nail-bitter baseball game. I must have left everything in the stands, cause I could not move after the 1st mile. Cut it short and walked it in. This is not a good sign at all.	06:55
6/9/2003	asicsman@hotmail.com	Richlands Town Loop	02:00:00	15M	Easy pace run, recovering from faster pace long run on sat, feeling fine, legs feel good finally!	08:00
6/8/2003	darren_harrell@hotmail.com	Highland 5BW	34:56	5M	Real good run. Course PR. Very Warm, very humid. 6:52, 14:09 @ 2mi. last mi. was 6:36. I can go a little fast, in the middle miles, so maybe 34:30 on a great day. 1st 3 straight running day in a long long long time. Felt good.	06:59
6/7/2003	darren_harrell@hotmail.com	Highland 5BW	35:29	5M	Much Better. Course PR. Did not kick it in either. I can break 35 on this if I really have a good run. 6:45 & 14:01 only splits I got.	07:06
6/7/2003	asicsman@hotmail.com	Varmint Half Marathon	01:28:41	13.1M	Tough day, high humidity/highwind/pouring cold rain. Ran consistent, pissed over miles being inaccurate, cost me about a minute or so! good indicator for marathon/ultra races! Didnt hurt, just couldnt go any harder.	06:46
6/6/2003	darren_harrell@hotmail.com	Highland 5BW	36:46	5M	Dead!! Killed me. I had nothing to give. I wanted to stop and walk it in, but somehow, I did finish.	07:21
6/6/2003	david@myfoxfamily.com	DB Mile	05:27	1M		05:27
6/4/2003	asicsman@hotmail.com	Daw Road/Town Loop	01:28:34	12M	Good run, fastest on this tough course in a long time. Didnt feel up to running, forced myself, threw a few surges in around 50min, felt super, knee's sore!@	07:23
6/4/2003	darren_harrell@hotmail.com	Downtown 5BW	36:33	5.15M	Late night run. Ran pretty easy, felt great, finally. 7:00 @ 1 mi. only split.	07:06
6/3/2003	asicsman@hotmail.com	Tempo Run ( Track )	12:24	2M	2mile tempo on track, using Daniel's VDOT formula, ran 6:11,6:13. Boring, and still painful, did not push at all, just remained consistent. 10 miles total, 4mile w/up-4mile c/down	06:12
6/2/2003	asicsman@hotmail.com	Claypool hill/Cedar Bluff route	02:06:13	17M	Legs still dead, 2 days off, beat, caught up on sleep, fastest yet on this course. Tempo run tomorrow 3 miles on the track.	07:25
6/2/2003	darren_harrell@hotmail.com	Bunny B Club	29:24	4.1M	That was a good run. 1st one in a long long time. Started easy and picked it up. 7:00,13:58(6:58)@2.1,22:46 (6:44)@3.2, last mile was 6:44.	07:10
5/31/2003	darren_harrell@hotmail.com	VI Run	01:01:29	7.25M	Much better, but much slower. Big group, 6 of us. Pushed the last mile real hard, solo, guessing 6:35.	08:29
5/30/2003	asicsman@hotmail.com	Varmint 20 Mile Run	03:09:39	20M	Run up route 623 up the mountain, 2.5mile climb uphill, tough route; then ran the varmint half/marathon course. Easy pace, legs feel super!	09:29
5/30/2003	darren_harrell@hotmail.com	Highland *^#(!!	31:00	4.5M	Absolutely awful run. Started fast @6:30 & 13:52, best ever 1 & 2 mile splits. Died..... Stopped. Walked. Awful.	06:53
5/28/2003	asicsman@hotmail.com	Claypool Hill/Cedar Bluff Run	02:08:46	17M	Easy run, ext. hilly, about 3 miles worth of climbs and decents, tough on dead legs. Lots of aches during first half!	07:34
5/28/2003	darren_harrell@hotmail.com	Highland 5	35:28	5M	Dang it. That killed me! I nearly did not finish.I am going backwards now, got to run more, baseball is eating up all of my time. Go Tribe Go.	07:06
5/27/2003	asicsman@hotmail.com	Old Town Loop X 2	01:41:26	13M	No Lydiard hills, too tough on knee, 7th mile pickup(measured course) 5:24.3, closed with a 400m pickup on track, 61.10. Best workout to date, legs feeling much better!	07:48
5/26/2003	asicsman@hotmail.com	Richlands/Claypool Hill Run	01:55:19	15M	legs trashed, best time on course with no effort at all. Getting stronger, dehydrated today!	07:41
5/26/2003	darren_harrell@hotmail.com	Memorial Day Run	01:00:25	8M	Guessing on Distance. Ran downtown, by Karen's, and back, including DB hill. Nice run.	07:33
5/25/2003	darren_harrell@hotmail.com	Coo-Coo's Nest	30:23	4M	Ran a 2 mi. course twice. 15:31 the hard way and 14:52 the easy way. Down in Knox @ Lakeshore. Roll Tribe!!	07:36
5/24/2003	asicsman@hotmail.com	Bluefield, WV Road Race	40:33	10K	1st mile 6:05, held that until 4 miles then died slowly, felt like 5:20 pace, mileage is effecting me. Decent effort, mind is willing, body is dead! 10 f or the day with w/up, no cooldown.	06:32
5/23/2003	asicsman@hotmail.com	Richlands Town Run	01:14:45	9M	Easy run and early 6am, will run test tomorrow in WV(10k) to see how mileage is affecting me. will run longer tomorrow for c/down, and long sunday!	08:18
5/22/2003	asicsman@hotmail.com	Town/Doran Run	01:36:03	14M	5:45 last mile, good run, started out slow, 9ish pace and picked it up each mile on the way back to town!	06:52
5/22/2003	darren_harrell@hotmail.com	Highland SC BW	28:34	4M	Started fast, but man,,,,,my legs just don't have it right now. Ran out of gas, cut it short. Goota get back into the everyday swing somehow. Tribe wins over South #2 21-3, way to go Nater!!	07:08
5/21/2003	asicsman@hotmail.com	Richlands Town Loop	01:48:17	14M	Easy run, legs tired after hill session. getting stronger slowly!	07:44
5/21/2003	darren_harrell@hotmail.com	Circle Run	45:28	6.2M	22:15 out, 23:13 back. Legs got tight on me. Ran late @ night. Time for running is slipping bad right now. GRRR!	07:20
5/20/2003	asicsman@hotmail.com	Lydiard Hill Session	00:00	13M	Difficult session, consisting of 400m uphill, 400m downhill sprint, some sprints consisting of 50m,400m,200m. Set 1 -- 400up-1:44,400down-58,50m,200m Set 2 -- 400up-1:24,400down-55,50m,200m,400m Set3--400up-1:27,400down-55,50m,50m,200m Set4--
5/19/2003	asicsman@hotmail.com	Town/Doran run	02:00:00	14M	Easy run, out and back one hour each way, legs felt beat first hour but loosend up good!	08:34
5/19/2003	asicsman@hotmail.com	PM richland town loop	40:47	6M	Faster pace than I'd liked to have ran, just locked in to it. Too beat to do strides and plyometric work, 20 miles today	06:48
5/18/2003	darren_harrell@hotmail.com	Sunday AM	46:48	6.4M	Guess on Distance. Ran early, before Baseball Tourny @ South, Tribe 10's WON.Ran easy. Very humid.	07:19
5/17/2003	asicsman@hotmail.com	'Unofficial Creeper marathon'	04:16:02	26.2M	out and back on creeper trail beginning at entrance, 110 mile week, all in singles, easy pace and picked up last 6 miles pretty fast!	09:46
5/17/2003	darren_harrell@hotmail.com	Highland 5BW	35:50	5M	PR. Only the 2nd time to run it BW. It's so much harder, but it will get me ready for Crazy 8 going up FtHenry.	07:10
5/16/2003	asicsman@hotmail.com	Richlands Rec loop	01:36:10	14M	Easy pace run, finished with 63.9 400 on the track. 32,31 (200msplits) everything is clicking well! 82 miles in 5 days, single runs	06:52
5/16/2003	david@myfoxfamily.com	DB Mile	05:41	1M		05:41
5/15/2003	asicsman@hotmail.com	Claypool Hill/Airport rd route	02:03:34	15M	Hilly route, easy pace, probably about 5 hours of sleep in past 2 nights, need to sleep more, legs feel great!	08:14
5/14/2003	darren_harrell@hotmail.com	Downtown 5BW	35:55	5.15M	It was a good run. I am feeling ready for a 8K race. Easy to start 6:51,14:01. No other splits until the end. Last mile @ 6:50 (last 1/2 mi @ 3:10)	06:58
5/14/2003	asicsman@hotmail.com	Entire Town Loop	01:39:02	14.5M	Started out slow and picked up each mile, stepped on the gas and felt super! 52 miles in 3 days! Legs feel terrific, mid-day run!	06:50
5/13/2003	asicsman@hotmail.com	Claypool hill route	02:40:24	20M	BEAT! Legs dead, sore, can barely walk, good distance, easy pace run while running.	08:01
5/13/2003	darren_harrell@hotmail.com	Bunny Club	29:14	4.1M	14:38 out, 14:36 back. Wow that is an even split. A very nice spring afternoon, still windy, but warm and nice. Ran good, felt real good.	07:08
5/12/2003	asicsman@hotmail.com	Claypool Hill route	02:14:30	17M	Easy pace run, ext. hilly with climbs and decents. getting stronger.	07:55
5/11/2003	darren_harrell@hotmail.com	Highland 5	35:09	5M	Night run, started @ 9:45. Ran as good as possible for the conditions. Way windy, as windy as I have face in a long time. Hope to Run for Richard next Sat.	07:02
5/10/2003	darren_harrell@hotmail.com	VI Run	50:12	6.3M	Me and Jon. Ran from home to Jon's, then downtown and back. Ran @ 5:30AM to make room for running on Baseball day.	07:58
5/10/2003	asicsman@hotmail.com	Grundy Kiwanis 5k	19:18	5K	1-5:31, 2-6:29(12:00),3-6:48(18.48) Slow time, 3rd week training, took it out waaayyyy too fast, no sense of pace currently. Decent for base building and nothing fast since July '02	06:14
5/10/2003	asicsman@hotmail.com	Daw Road Town Loop	01:39:22	11M	Easy run, ran this 5 hours after AM road race. Nice climbs! 90 miles this week in 6 days!	09:02
5/10/2003	david@myfoxfamily.com	Maniacs 5K	20:08	5K		06:30
5/9/2003	asicsman@hotmail.com	Richlands Town Loop, out and back	01:17:35	10M	10 miles easy, finished up with a 400 on the track at end of run, 64.5, Felt very easy! Getting it back!!	07:46
5/8/2003	asicsman@hotmail.com	Richlands Town Loop	01:15:38	10M	Very easy run to the rec park, large hills, climbs/decents, overall good run.	07:34
5/8/2003	darren_harrell@hotmail.com	Downtown 5FW	36:02	5.15M	PR. by 7 sec. felt good to start. Did not check any splits until I hit 3 mi @ 21:10,4 mi mark @ 28:15. Ran 9:30PM, warm and humid.	07:00
5/7/2003	asicsman@hotmail.com	Long Run Course	02:14:43	17M	Legs beat, no sleep, went to bed at 4am and up at 8. Wont do that again, picked it up a lot in the last mile, just tired! legs trashed!	07:55
5/6/2003	darren_harrell@hotmail.com	Highland 5	35:01	5M	Beat!! Felt supper at the start, was an easy start but just had nothing at the end. 6:55,14:18,???,28:22, last mile was o.k. 6:39, finished strong, but man, mile 3&4 was a struggle.	07:00
5/6/2003	asicsman@hotmail.com	Richlands town loop	02:08:57	15M	Easy pace run, did light hills today, legs sore, trashed, achilles tender!	08:36
5/5/2003	darren_harrell@hotmail.com	Clubin Easy	28:26	3.85M	Guessing. No hurry. 1st run after 3 days off. Left leg is better, knee is ok, and a stone bruise on my right heel. The wheel fell off. I'll be o.k.	07:23
5/5/2003	asicsman@hotmail.com	Claypool Hill Run	02:17:34	17M	Tough climbing course, tempo was faster, legs tired and beat from last week! Good run, cool weather	08:06
5/3/2003	asicsman@hotmail.com	Daw Road Long Run	03:44:09	24M	Easy run, longest ever run. 95 miles this week. Hilly course, father ran this as well, longest for him. even times at halfway! double loop course	09:20
5/3/2003	darren_harrell@hotmail.com	Yo-Yo	38:35	5M	started solo, 6:42@ 1mi. then met up w/Jim and ran most of the CLeary 5.5 course.	07:43
5/2/2003	asicsman@hotmail.com	Cedar Bluff/Claypool hill route	01:36:48	12M	Legs tired today, easy run, pushed a little near the end.	08:04
5/1/2003	asicsman@hotmail.com	Richlands/Cedar Bluff route	01:55:43	14M	Easy pace run, some nice climbs included, 59 miles in 4 days!	08:16
5/1/2003	darren_harrell@hotmail.com	May Day Bunny Club Run	29:32	4.2M	A little quicker than yesterday. Still hurting in my left thigh and knee. Going to take 2 days off. 14:40 out 14:32 back. Another Humid run on the Greenbelt.	07:02
4/30/2003	asicsman@hotmail.com	Richlands/Claypool hill route	02:18:44	16M	Lots of steep climbs on gravel/dirt road, felt strongest today! 45 miles in 3 days! Not shabby	08:40
4/30/2003	darren_harrell@hotmail.com	Bunny Club	30:22	4.1M	Easy day. Left thigh is really sore. Must be from The Tunnel Run. 15:30 out, 14:52 back. Very humid afternoon run.	07:24
4/29/2003	asicsman@hotmail.com	Richlands Long Run Course	02:09:54	14M	29 miles in 2 days! legs trashed! decent time, 6 min longer due to pit stop at 2 miles, 1500ft of elevation gain!	09:17
4/29/2003	darren_harrell@hotmail.com	Highland 5	34:12	5M	Great run. Felt strong and pushed it all the way. 6:40,14:03,21:01(6:58), 27:45 (6:44), last mile 6:23. Brett ran a 5:33 today in the Middle School Conf Meet. Great job B, I am proud of you!!	06:50
4/27/2003	asicsman@hotmail.com	Richlands Loop	02:06:36	14.5M	Easy pace run, threw some extremely steep hills in. Legs feel fine!	08:44
4/27/2003	darren_harrell@hotmail.com	VI Run	50:20	6.25M	Me and Jim on the Greenbelt, Sunday AM run. Ran easy. Walked in a couple of spots.	08:03
4/26/2003	darren_harrell@hotmail.com	Run The Tunnel	28:19	3.7M	Oh my goodness!! What a course!! I loved it. I need that kind of running now. Where are the woods and trails?? I ran as hard as I could. 15thOA/3rdAG. Giddy Up!!	07:39
4/26/2003	david@myfoxfamily.com	Run The Tunnel	27:40	3.7M		07:29
4/25/2003	asicsman@hotmail.com	Richlands Long Run	02:07:52	14M	Long run with about 1600ft of elevation gain and loss! tough course, nice and slow! no knee pain, exercises are working!	09:08
4/23/2003	darren_harrell@hotmail.com	Bridge Club	38:46	5.5M	PR! Ran pretty hard. 7:00 @ 1 mi.,19:40 out, 19:06 back, 6:55 last mi. Warm run on the Greenbelt. A big snake crossed my path on the way back.	07:03
4/22/2003	asicsman@hotmail.com	Rec park run	01:00:35	7M	Slow run, getting back slowly after battling chondromalacia! Attempting to run a marathon in June just for the long run effect, gearing for ultra running from here on out barring injuries!	08:39
4/21/2003	darren_harrell@hotmail.com	Highland 5	34:47	5M	Top 5 Run,felt great. 6:47,14:17,21:16 (6:59), 28:05 (6:49),last mi @ 6:42. So, every split was under 7 except #2. Ran at night, it was cool and breezy.	06:57
4/20/2003	darren_harrell@hotmail.com	Downtown 5 FW	36:09	5.15M	PR. Easter Sunday Run. Very warm and Sunny. Nice run. Did not feel fast, a little tired to start. I need more miles. 7:05 @ 1mi, only split I got.	07:01
4/18/2003	darren_harrell@hotmail.com	Downtown Circle Run	45:38	6.1M	1st time I have run that course in a long time. Ran easy.	07:29
4/16/2003	darren_harrell@hotmail.com	Highland 5	35:16	5M	All I could do. 6:54, 14:19,no 3 mi split,28:35 @ 4, last mile 6:41. Warm afternoon.A little sore knee. Felt sluggish.	07:03
4/13/2003	darren_harrell@hotmail.com	Bunny B Club Run	28:33	4.1M	PR. Just crushed it. Finally pushed this one. 14:20 out / 14:13 back. Hot, sunny day 75F.	06:58
4/12/2003	darren_harrell@hotmail.com	VI Run	57:27	7M	Ran with Jim and Jon. Jon had the conversation time just getting back from his Cruise. It was chilly and very damp and foggy. Ran last 1.75 mi solo and hard.	08:12
4/11/2003	darren_harrell@hotmail.com	Neighborhood Challange	13:10	2.05M	Ran with Brett. He beat me for the 1st time ever. I am proud of him and in total shock!! I just could not catch him, too fast. If he would just work hard, he could be awesome.... IF!!!	06:25
4/10/2003	darren_harrell@hotmail.com	Circle Run	44:54	6.3M	Good run, wet wet wet conditions. Ran @ 7:00PM. 22:26 out, 22:28 back. 7:00 @ 1mi.,14:20@ 2mi.,21:15@ 3. No other splits, but I did finish strong, maybe 6:40 or so, last mile, give or take a sec. Giddy Up!!	07:08
4/9/2003	darren_harrell@hotmail.com	Track w/ Brett	00:01	2M	Ran with Brett. 1/4 mi. hard/easy. 1:15,1:20,1:27. It killed him! I couldn't catch him on the 1st 1, he died after that, Good job B.	00:00
4/7/2003	darren_harrell@hotmail.com	Bunny B Run	30:09	4.1M	PR by 1 sec. only the 2nd time I have ran this little course on the Greenbelt.15:23 out,14:46 back.Pushed it in spots.Cool afternoon with a drizzle.	07:21
4/6/2003	darren_harrell@hotmail.com	Highland 5	34:16	5M	4th best ever. Sa-weet run! Started real easy, 6:56,14:20,21:21,27:53(6:32), last mi @ 6:23.	06:51
4/5/2003	darren_harrell@hotmail.com	VI Run	01:01:00	7M	New shoes!! Yeah! Saucony Storm. Me, Jon & Jim sloshing around in a steady downpour @ 6:30 AM. Soaking Wet.	08:43
4/3/2003	darren_harrell@hotmail.com	Downtown 5FW	37:01	5.15M	1st run since Monday's back pain. Ran pretty easy really. Last mile was the only one that I pushed at all (6:45). Warm evening run,just at dark and windy.	07:11
3/31/2003	darren_harrell@hotmail.com	Highland 5	37:12	4.8M	Ran with Jon. Took it easy. Stopped .2mi short, intense BACK PAIN dropped me to my knees. **!^%$#!!	07:45
3/30/2003	darren_harrell@hotmail.com	Highland 5	35:36	5M	As good as I could do. Cold, snowy, windy, and I was burping up Taco's every 1/2 mile (Yuck!!). 6:55,14:50(slow),21:50,28:50, last mile @ 6:46.	07:07
3/29/2003	darren_harrell@hotmail.com	VI Run	49:11	6M	Guessing on Distance. We cut normal course so I could get to 1ST Baseball Tourny of the Year!! Go Tribe!!!	08:12
3/28/2003	darren_harrell@hotmail.com	Tribe Circle+	24:18	3.6M	Quick. 6:39, 13:56, Pushed that hard. Had to go down to Stadium Dr to get across the road. Ran into a stiff wind last mile.	06:45
3/26/2003	darren_harrell@hotmail.com	Bridge Club	40:55	5.5M	20:50 out, 20:05 back. Pushed that last mile pretty good, other than that, it was an easy run. Cool day and cloudy.	07:26
3/25/2003	darren_harrell@hotmail.com	Lunchtime Quicky	21:33	3.2M	Warm day!! 72F, wow. Fast start, 6:39, 13:59 @ 2 mi., just coasted in from there.	06:44
3/23/2003	darren_harrell@hotmail.com	Downtown 5FW	36:19	5.15M	PR for FW. 4th best including BW. It was a good run. Started easy and picked it up as the run went along. 7:08 @1mi./29:38 with 1mi to go. Last mi @ 6:41	07:03
3/21/2003	darren_harrell@hotmail.com	Circle Run	44:41	6.3M	Missed PR by 3 sec. Good run, and I felt great. 22:20 out, 22:21 back. 6:50 @ 1mi. 37:55 with 1 to go (last mile was 6:46. Best run in a long time.(^_^)	07:06
3/20/2003	darren_harrell@hotmail.com	Highland Modified	29:41	4.4M	Lunchtime run. 6:50,14:15,20:20. Pushed the last 1.4 miles pretty good. It was a warm early spring day. Nice.	06:45
3/18/2003	darren_harrell@hotmail.com	Cleary 5	39:00	5M	Cut the 5.5 just a little at the end. Me and Jim. Ran easy.	07:48
3/17/2003	darren_harrell@hotmail.com	Bunny B Club	30:10	4.2M	It's a good little quicky course. From the Club to Bunny B and back. Out in 15:30 back in 14:40	07:11
3/15/2003	darren_harrell@hotmail.com	Bridge Club Run	40:10	5.5M	From the Club to Helig Meyers Bridge turnaround on the Greenbelt. Passed Beachrunner on the trail and he challanged me to neg split the run,thanks. 20:30 out/19:40 back	07:18
3/14/2003	darren_harrell@hotmail.com	Tribe Circle Run	23:17	3.4M	Lunch time NOONER!! Ran OK. 6:51, 14:15 @ 2 mi.	06:51
3/13/2003	darren_harrell@hotmail.com	VI Run Around	35:29	4.75M	Ran 1st and last mile solo, in between I ran with Russ and Gary. Met up w/them just past 1 mi. (6:46 1 mi, last mi.@6:25) Middle miles very easy.	07:28
3/11/2003	darren_harrell@hotmail.com	Highland 5	35:23	5M	Good run. 6:56, 14:32, 21:50, 28:40 (6:50), last mile 6:43.	07:05
3/10/2003	darren_harrell@hotmail.com	Highland Modified	30:00	4.4M	Lunchtime run. I like doing that. Just not enought time to get more miles. 7:00, 14:30 only splits.	06:49
3/8/2003	darren_harrell@hotmail.com	VI Run	58:59	7M	Great easrly spring morning run. Me, Jim, Jon & Russ.	08:26
3/7/2003	darren_harrell@hotmail.com	Lunch Special	29:28	4.4M	Ran on lunch break. Pushed it hard. 6:40,14:05,21:00. Ran Highland 5, but came home from KFC instead of going down Ft Henry.	06:42
3/2/2003	darren_harrell@hotmail.com	Downtown 5BW	36:05	5.15M	Ran kinda hard. 6:50, 14:13 @ 2mi. Only splits I got. Pushed the last 1/2 mile.	07:00
3/1/2003	darren_harrell@hotmail.com	Highland 5	38:13	5M	5:30AM Run. Before the Pancake Breakfast. Ran easy. It was cool, foggy and very damp.	07:39
2/26/2003	darren_harrell@hotmail.com	DB Dome Run	00:00	2.5M	1 Goat Trail and 2 - 1 mile runs. The rains just keep coming. Hot in the Dome.
2/25/2003	darren_harrell@hotmail.com	Lunchtime Quicky	20:10	3.1M	Lunch time. Raining. Ran o.k. Had to do it now, or not at all. Roll Tribe Roll	06:30
2/23/2003	darren_harrell@hotmail.com	Circle Run	45:01	6.3M	Good run. Pushed it. 21:10 @ 3 mile mark. Traffic @ Circle, forgot to get that split, GRRR!!. Was @ 23:25 with 3 to go. 38:00 with 1 mi to go. Last mile in 7:01. Felt good to push a run.	07:09
2/22/2003	darren_harrell@hotmail.com	Dome Run	00:00	4M	Ran in the Dome during the Sat. AM Monsoone!! Ran 2 miles, then ran a goat trail. Ran another mile and another goat trail. Really warm in the Dome.
2/19/2003	darren_harrell@hotmail.com	Highland 5	34:59	5M	Good run, considering how I felt at the start, very sluggish. 7:01,14:32,21:37,28:30, last mi @ 6:29. Ran @ 6:30, Passed John C @ 2mi mark.	07:00
2/18/2003	darren_harrell@hotmail.com	Downtown ZizZag	34:20	4.25M	Ran from Nate's Baseball Practice, downtown, up and down Main,Center, zigin and sagin. Took it easy. Guess on D.	08:05
2/16/2003	darren_harrell@hotmail.com	Highland 5	36:46	5M	Chilli afternoon run, with some pretty strong wind. Ran easy, 7:18@ 1mi. only split I cared to get. Legs (hams) very tight from 10K run, felt better as the run went on, picked up the pace for the last 2 mi.	07:21
2/15/2003	darren_harrell@hotmail.com	War Party 10K	44:20	10K	Wet, soaking wet!! 6:46,13:47,21:00 (21:47)@ 5K mark. 4th mile ruined it, I hate that hill!! No 4th mile split,37:00@ 5mi, finished strong in the last mile. Goal was 43:00,bad conditions and just not smart running. Get 'em next time.	07:09
2/12/2003	darren_harrell@hotmail.com	Circle Run	47:49	6.3M	Easy pace. 1st half straight into a 15-25 mph wind, it killed me!! 23:40 out and 24:09 back. Slow and easy. Last run before War Party 10K. Goal sub 43:00	07:35
2/10/2003	darren_harrell@hotmail.com	Circle/Watauga/Tribe	50:23	6.5M	Guessing on distance. Ran to Church Cirlce, up Watauga, to Eastman Road and home. Good easy solo run. Cutting back for the War Party 10K	07:45
2/9/2003	darren_harrell@hotmail.com	Sunday VI Run	43:05	5.6M	Me & Jim, ran the Cleary 5.5 (had a couple runbacks), nice and easy pace. Not cold, ran in shorts.	07:42
2/8/2003	darren_harrell@hotmail.com	Villiage Idiot Run	01:00:00	7.1M	COLD!! 11-14F. Bitter freezing at the start. My face was numb. Pushed the last 1/2 mi. solo. Me, Jon,Jim and Russ.	08:27
2/6/2003	darren_harrell@hotmail.com	Downtown 5	39:10	5.15M	A soakin' wet snow run. Awful. Had to stop 3 times to clean off glasses. Couldn't see a lick, ran the last 1-1/2 mi holding my glasses in hand. No fun.	07:36
2/4/2003	darren_harrell@hotmail.com	Wed Long Run	54:30	7.5M	Ran to Ch. Circle, thru DT, up Center & Ft Henry to home. Took it easy.	07:16
2/2/2003	darren_harrell@hotmail.com	Highland 5	34:00	5M	TIED PR! Sa Weet run. No intention of a PR ast the start but really pushed it as the run went on. 6:45,14:08(7:23),21:06(6:58),27:45(6:39) last mile in 6:15. Last hard run till War Party 10K. Giddy Up!!	06:48
1/31/2003	darren_harrell@hotmail.com	Downtown 5	37:13	5.15M	Dark 30 run. Cool but not cold. Took it easy. 1 mi @ 7:10, last mi @ 7:03, only splits I got. Giddy Up!!	07:14
1/30/2003	darren_harrell@hotmail.com	Circle Run BW	44:59	6.3M	1ST ever BW run on this course. Started @ Church Circle. 22:38 out 22:21 back. Seemed like it was faster, but I ran hard, so it was a good run.	07:08
1/28/2003	darren_harrell@hotmail.com	VI Run	41:08	5.5M	Mid week Idiot run with Jim and Russ. I started solo, 1mi @6:38, then nice and easy with Jim and Russ. Ran part of Cleary 5.5, dropped out @ Mall and finished solo.	07:29
1/26/2003	darren_harrell@hotmail.com	Circle Run	44:38	6.3M	PR by 6 sec. Out in 22:28, back in 22:10. 6:55,14:20 @ 2mi. 38:04 with 1 mi to go and last mile in 6:34. Pushed this run and felt really great. Ran @ 11:00AM, maybe 32F	07:05
1/25/2003	darren_harrell@hotmail.com	VI Run	01:04:00	7M	Me,Jim,Jon,Tyler and Bert. Went real easy. I did break away and push the last 2 miles, Jon caught me and we jogged in together.Nice cold moring run.	09:09
1/22/2003	darren_harrell@hotmail.com	Highland 5	35:00	5M	Best run in a while. 6:50,14:30,21:40,28:30, last mile @ 6:30. Not to cold today. 2 day layoff, migraine yesterday....blah!!	07:00
1/19/2003	darren_harrell@hotmail.com	Circle Run	46:45	6.3M	Sunday afternoon Solo. Church Circle and back. Out 23:17,back 23:28. 3 mi mark (Pub) @ 22:07. Last 3 mile in 22:15. Cold, windy, icy sidewalks in spots still.	07:25
1/18/2003	darren_harrell@hotmail.com	Sat. Solo	54:07	7.5M	7:00 @ 1mi. 39:00 @ 5.5mi. last mile @ 7:34. Bright sunny run just past noon. Still really cold. Still bad icy/snowy spots.	07:13
1/17/2003	darren_harrell@hotmail.com	Highland 5	37:44	5M	Frigid!!! Snowy and icy sidewalks, footing was not good. Ran easy and sure footed. Ran most of the way in the roads as the sidewalks su**ed. 1st time I ever ran in icy road conditions.	07:33
1/15/2003	darren_harrell@hotmail.com	Circle Run	46:33	6.3M	Nice and easy after 2 day layoff. It was cold,28F,not to bad after 2nd mile. 23:00 out, 23:33 back.	07:23
1/12/2003	darren_harrell@hotmail.com	Cleary 5	42:39	5.5M	VI run. Me,Jim & Jon. Cold run @ noon. Did not go hard at all.	07:45
1/11/2003	darren_harrell@hotmail.com	DT Circle Run	45:03	6.1M	No splits. Cool and very windy Sat. morning run. No VI Run today. Just took it easy.	07:23
1/9/2003	darren_harrell@hotmail.com	Circle Run	45:33	6.3M	Evening run, felt decent, and I did push it. 22:30 out(downhill)/23:03 back (uphill). Close call with Red Car.	07:14
1/8/2003	darren_harrell@hotmail.com	Highland 5	35:12	5M	Ran hard, felt good. 6:46,14:26(7:40),21:29(7:03),28:25(6:56),last mi. @ 6:47.Nice weather,not cold,wind not so bad today.Ran just after work.	07:02
1/7/2003	darren_harrell@hotmail.com	THBJ	31:51	4.5M	7:00,14:45, no other splits. Rushed up a run before both boys b-ball games. A little chilly, but not to cold.	07:05
1/5/2003	darren_harrell@hotmail.com	Highland 5	36:25	5M	Nice run. 7:15 (seemed faster),15:10, 29:30 @ 4mi. last mile @ 6:55. Cool run with snow on the ground.	07:17
1/4/2003	darren_harrell@hotmail.com	VI Run	01:04:20	7.5M	Me, Jim, Russ and Bert. Cold and windy to start, but finished with no wind. Very easy pace the whole way. Me and Russ finished together last 1-1/2 mi.	08:35
1/2/2003	darren_harrell@hotmail.com	Cleary 5.5	40:00	5.5M	Ran w/ Jim and Russ. I like the course. We ran o.k. I may run this hard sometime.	07:16
1/1/2003	darren_harrell@hotmail.com	VI Run	01:02:26	7.25M	Very warm morning. Shorts and T Shirt run, pretty good for NYD. Me,Jon,Jim,Russ and Gary @ 7AM.	08:37
12/31/2002	darren_harrell@hotmail.com	Last Night 5K	20:28	5K	Perfect weather,but I like rain.50F and a light rain to start,it did quit raining by the end.Easy start,no 1mi split(guessing 6:35-6:40)13:07@2mi. Felt great to run neggin'. Do it again!	06:36
12/29/2002	darren_harrell@hotmail.com	Hood Run	26:00	3.5M	Just an easy to run to knock the edge off. I hope to get to run the Last Nite 5K on New Years Eve. Will be 1st road race since Apple Festival.	07:26
12/28/2002	darren_harrell@hotmail.com	VI Run	45:05	6M	Colder'n a Well Digger's A**. BRRR!!! Me, Jon, Jim and Russ. Cut course a little short, but a decent run.	07:31
12/27/2002	darren_harrell@hotmail.com	Highland 5	35:06	5M	Good run. Pushed it hard. 6:47,14:25,21:33,28:25, last mi. @6:41. Best run in a while.	07:01
12/25/2002	darren_harrell@hotmail.com	Christmas DTBW	39:22	5.15M	Ran easy. It was cold with some wind and snow flying. Cool Run.	07:39
12/24/2002	darren_harrell@hotmail.com	THBJ	32:00	4.5M	Just to get a run in. Waited till the rain stopped. O>K>	07:07
12/22/2002	darren_harrell@hotmail.com	Sunday AM VI Run	52:53	6.5M	Ran with Jon on the Greenbelt. A bit muddy in the low places, but we had a good run. It was not to cold, very nice morning. Jim was leg weary, a no show.	08:08
12/21/2002	darren_harrell@hotmail.com	Downtown 5BW	35:45	5.15M	PR by 6 sec (old mark on 10/23/02). 6:46,13:56. 28:55 @ 1mi. to go. 6:50 last mi (3:10 last 1/2 mi.) That was about as hard as I could have run. (^_^) Breezy day, cool but not cold.	06:57
12/20/2002	darren_harrell@hotmail.com	Highland 5	38:45	5M	AM Run with John Cleary, before work. Ran very easy.	07:45
12/17/2002	darren_harrell@hotmail.com	Big Block	26:24	3.9M	Ran hard. Lunchtime run. first ever. Great day, nice and warm (55F) no wind. 6:50 is mi., 6:32 last mile.	06:46
12/16/2002	darren_harrell@hotmail.com	THBJ	30:57	4.5M	Steve on my mind. 3yr's today. Thanks for pushing me. I miss you.	06:53
12/14/2002	darren_harrell@hotmail.com	THBJ	30:39	4.5M	BREEZY AND COOOOOOL RUN!! But ran good. 6:50, 14:20, only splits.	06:49
12/13/2002	darren_harrell@hotmail.com	Highland 5 AM Run	38:00	5M	SLOW, SLOW..... Before work run, had to or no run for the day. Just cannot get going in the morning.... Started a cold light drizzle too. BRRRRR!!!!	07:36
12/11/2002	darren_harrell@hotmail.com	Downtown 5BW	36:36	5.15M	Pretty good run. Ran just after dark. 6:52, 14:13, 29:35 @ 1mi. to go mark. Last mile was nice and easy in 7:11.	07:06
12/10/2002	darren_harrell@hotmail.com	Early AM Quicky	26:06	3.5M	Ran before work. Nothing special, just some easy miles. Now or never.	07:27
12/8/2002	darren_harrell@hotmail.com	Circle Run	45:20	6.3M	22:42 out, 22:38 back. Ran good. Nice and cool Sunday morning run. Push hard coming back.	07:12
12/7/2002	darren_harrell@hotmail.com	Highland SC	27:22	4M	MeatBall Day Run!! I miss you Steve. Course PR. Ran hard.6:40,14:10,21:02, traffic made me swing Down Eastman Road, cause I ain't stoppin' for traffic.	06:50
12/5/2002	darren_harrell@hotmail.com	Downtown 5BW	36:55	5.15M	Much better. Good run. Kinda cold and very damp. Traffic is not a good thing. I hate winter drivers. Up yours, people in cars!!	07:10
12/4/2002	darren_harrell@hotmail.com	Highland 5	37:08	5M	One of the slowest solo runs in a long time. Ran before work, just could not get any speed going. I eas guessing on snow, and got it right.	07:26
12/1/2002	darren_harrell@hotmail.com	VI Run	46:12	6M	Ran with Jim and John. Very windy and cooooool!! Ran last 2 miles alone, pushed last 1/2 mile @ 2:59	07:42
11/30/2002	darren_harrell@hotmail.com	VI Run	01:01:00	7.25M	Started with Hoyt, ended all alone. Where are the Idiots when you need them?	08:25
11/28/2002	darren_harrell@hotmail.com	VI Run	01:07:00	7M	Turkey Day AM run. COLD! Ran very easy, back still hurting some.	09:34
11/26/2002	darren_harrell@hotmail.com	D-B Dome Run	00:00	3M	Inside Buck's Dome, (cold and raining hard), 1 mile 7:06, quick rest, 1 mile 6:28, quick rest then a mile with 1/10 mi alternating hard to slow. Goat Trail to finish. OUCH!!
11/24/2002	darren_harrell@hotmail.com	Circle Run	48:47	6.3M	No big hurry. Ran pretty easy, a little harder on the way back. Just not good with a sore back at all.	07:45
11/23/2002	darren_harrell@hotmail.com	Santa Special Mile	05:35	1M	Way to fast to start. 1:06 1/4mi (what was I thinking) never break 5:00 that way. Anyway, I died......... GRRRRR!!!	05:35
11/23/2002	asicsman@hotmail.com	Richlands Long Run	01:33:26	12M	Easy run, knee problems since May road mile has kept me out of commission, taking it day by day, first long run in a long while, I have decent endurance still, no turnover at all, will plug away sloowww miles (Lydiard method) for a few months until injury	07:47
11/21/2002	darren_harrell@hotmail.com	Ouch	24:45	3.25M	Guessing on D. Ran from Sevier MS while Nater had B-Ball practice. Back pain all day, not good.	07:37
11/20/2002	darren_harrell@hotmail.com	L Train	35:18	5M	6:55 @ 1mi., only split I got. Felt great, kinda cruised for the most part. Need a race to run real bad.	07:04
11/18/2002	darren_harrell@hotmail.com	School House Rock	41:51	5.75M	Guess on distance. Ran from Sevier, around D-B and Downtown. Easy pace. Coooooooool temps.	07:17
11/17/2002	darren_harrell@hotmail.com	Highland Modified	29:12	4M	No hurry at all. Easy the whole way.	07:18
11/16/2002	darren_harrell@hotmail.com	Highland 5	34:00	5M	PR by 15 sec. 6:50,14:15(7:25),21:10(6:55),27:43(6:33),34:00(6:17) Fast as I could do it. My 8K substitute run.	06:48
11/13/2002	darren_harrell@hotmail.com	L Train	35:45	5M	Good easy run. Ran fast in spots.	07:09
11/11/2002	darren_harrell@hotmail.com	Highland 5	34:50	5M	Ditto Day 11/11. Good run. Felt real good. Started out very easy and built up speed to the end. 7:00,14:30,21:40,28:20,34:50	06:58
11/10/2002	darren_harrell@hotmail.com	Highland SC	27:42	4M	6:45,14:10, traffic made me cut Highland Course and swing up Ft Henry. Felt good, ran pretty hard.	06:56
11/9/2002	darren_harrell@hotmail.com	VI Run	01:01:30	7.25M	Me,Jim,John and Russ. Good easy run. Wow, it was chilli, BRRRR. Beutiful Autumn morning run, crisp and clear. Pushed last 1/2mi. hard @ 3:10.	08:29
11/7/2002	darren_harrell@hotmail.com	L Train BW	35:30	5M	Coooool temps.Sure gets dark fast now. 7:05,14:35,21:10, again, no 4th mile split. That was a hard run, all I had. Got to start feeling better sometime. Coughed for 10 min after run. BLAH BLAH!	07:06
11/6/2002	darren_harrell@hotmail.com	VI Run	48:45	6.5M	Ran with Jim. Cold and windy evening run. Did not push it at all. Feel great. Need to run a race, bad.	07:30
11/5/2002	darren_harrell@hotmail.com	Highland 5	35:02	5M	Soaking wet!! Ran as hard as I could with the road conditions. Cool temps, ran just at dark.	07:00
11/3/2002	darren_harrell@hotmail.com	Highland 5 BW	36:25	5M	Ran it the hard way. Whew! I need to try that when I feel better. Getting close to 35:00 would be awesome this way. Feel really weak, slight cold and stomach virus. Blah!	07:17
11/2/2002	darren_harrell@hotmail.com	Downtown Circle Run BW	45:35	6.1M	Good Saturday run. Did not get any splits.	07:28
10/31/2002	darren_harrell@hotmail.com	L Train BW	34:45	5M	PR by 26 sec.Good run. Felt so quick, and took it easy thru 4th mile. Pushed the last mile pretty good. 6:45, 13:50, 20:32(6:42),no 4th mile split.I got to re measure so I know where that split is. Great Run.(^_^)	06:57
10/29/2002	darren_harrell@hotmail.com	Highland 5	35:47	5M	Easy run, just @ dark:30. 7:10,7:40,7:10,6:45,7:02. Wet roads, lots of traffic.	07:09
10/28/2002	darren_harrell@hotmail.com	L Train BW	35:11	5M	PR!! by 11 sec. 6:53,14:03,20:48,no 4th mi split. Felt great.	07:02
10/26/2002	darren_harrell@hotmail.com	VI Run	01:01:19	7.25M	A big group for the first time in a long time. 5 Idiots, Me,John,Jim,Tyler and Cee Gee. Ran hard in spots, ran easy most of the way. Hurting from late Friday run and early Sat run. Resting a day.	08:27
10/25/2002	darren_harrell@hotmail.com	Circle Run	44:44	6.3M	PR!! Rain Run. Great run,Awesome. 7:00 @ 1 mi. only split I got except for last mile in 6:44. Getting ready for a 10K.	07:06
10/23/2002	darren_harrell@hotmail.com	Downtown 5BW	35:52	5.15M	PR by 31 sec. Ran strong. 6:58,14:00,20:48 @ 3mi. last mile in 6:42. Pretty fall afternoon.	06:58
10/22/2002	darren_harrell@hotmail.com	Tribe Circle	23:08	3.4M	A quick run before Nater's football game. Pushed it some.	06:48
10/21/2002	darren_harrell@hotmail.com	Riverport Greenbelt	55:00	7M	Ran with Jim, from his office. Went to Netherland Inn and back to Boys Club. Ran very easy.	07:51
10/20/2002	darren_harrell@hotmail.com	Cirlce Run	45:50	6.3M	Brand new course. Brookwood Circle to Church Cirlce and back, 3.15mi. mid-way. 22:55 out, 22:55 back.	07:17
10/18/2002	darren_harrell@hotmail.com	Highland 5	36:15	5M	Early 5:00 AM run, couldn't sleep. Didn't push it, really a nice cool Fall morning.	07:15
10/16/2002	darren_harrell@hotmail.com	L Train BW	35:18	5M	PR. Like this course. Can go faster for sure. Held up mile 3-4. 6:51,14:05, no other splits. Legs kind of hurt, going to take a day off, maybe 2.	07:04
10/15/2002	darren_harrell@hotmail.com	Fire Hall Run	21:19	3M	Cool rain run. Got in a quicky before the RNR vs Sevier Game. Ran easy. RNR WON 12-0!!!!	07:06
10/14/2002	darren_harrell@hotmail.com	Highland 5	34:15	5M	PR! 6:55,14:30(7:35),21:30 (7:00),28:00(6:30),6:15. NEG SPLITTIN'.Whew!! I thought I had topped out. Sa weet run.	06:51
10/13/2002	darren_harrell@hotmail.com	L Train BW	37:08	5M	New course. Downtown 5 BW with Linclon St finish instead of Sevier St. Good course. Ran steady. 7:15, 14:45 only splits.	07:26
10/12/2002	darren_harrell@hotmail.com	VI Run	01:03:49	7M	Me, Jim & John. Easy run. Pushed it from the Church (3:37 6/10 mi.)	09:07
10/10/2002	darren_harrell@hotmail.com	Highland Slolom Course	34:14	4.95M	New Course. I like it. Rain Run, was sweet. Felt really good. 6:45, 14:05 (split pr's)only splits I got. Ran easy last 2 mi, did push the last 1/2 mi.	06:55
10/9/2002	darren_harrell@hotmail.com	Greenbelt Easy	51:54	6M	Easy run with Jim on the Greenbelt. Nice fall afternoon.	08:39
10/7/2002	darren_harrell@hotmail.com	Boys Club/Greenbelt	42:04	5.4M	21:05 out, 20:59 back. Just ran easy. What a great fall afternoon.	07:47
10/6/2002	darren_harrell@hotmail.com	Sunday Long Run	54:21	7.1M	No hurry, just ran. Good solo run, late evening, no traffic, no heat.	07:39
10/5/2002	darren_harrell@hotmail.com	Apple Festival 4 Miler	27:12	4M	6:12,6:48 (13:00),7:24 (20:24),6:48. Damn Mile Long Hill!!! Ruined my sub 27 run. CHANGE COURSE BACK TO THE OLD WAY!!!	06:48
10/2/2002	darren_harrell@hotmail.com	Downtown 5BW	38:31	5.15M	Nice and easy. Last run before Apple Festival 4 Miler. Sub 27 (Goal 1) sub 26:30 (unrealistic but hopeful goal)	07:29
10/1/2002	darren_harrell@hotmail.com	Highland 5 (Curt Memorial)	35:19	5M	Hard start, 6:56,14:32,21:42,28:48,last mi. @ 6:31. Kind of backed of on mi 4. Trying to save it for Apple Festival. Goal -27:00 for 4 mi.	07:04
9/30/2002	darren_harrell@hotmail.com	Boys Club/Greenbelt	39:58	5.4M	Ran from Club to Ames and back. Distance is right on. Ran ok. Felt good, and did not push it at all. 20:07 @ turn, 19:51 back.	07:24
9/28/2002	darren_harrell@hotmail.com	VI Run	01:01:00	7.5M	Big group today. Me,Jim,John,Tyler and Russ. Ran very easy until last mile. I broke away a pushed it hard @ 6:26	08:08
9/27/2002	darren_harrell@hotmail.com	Highland Modified	34:15	4.7M	Guessing on distance. Ran kind of hard, but not pushing it. Had to alter course for Traffic.	07:17
9/26/2002	darren_harrell@hotmail.com	Run from Boys CLub	36:36	4.75M	Ran from the Club, up the big hill and downtown. Ran hard in spots, easy most of the way.	07:42
9/24/2002	darren_harrell@hotmail.com	Big Block Run	44:59	6M	New course. To Lincoln St, Downtown To Broad and up Center St to home. Pretty good course. Ran ok. A little back pain.	07:30
9/23/2002	darren_harrell@hotmail.com	Quicky	24:30	3.5M	Guess on distance. Just a quick run to get one in.	07:00
9/22/2002	darren_harrell@hotmail.com	VI Run on the Greenbelt	01:00:43	7M	Started out me and Jim. John caught up at mile 3. Ran very easy.	08:40
9/20/2002	darren_harrell@hotmail.com	Downtown 5BW	36:33	5.15M	2nd best time on this course (+10 sec). Had a fast start,6:45,13:55,thats all the splits I got. Ran hard for the first time all week.	07:06
9/19/2002	darren_harrell@hotmail.com	Highland 5	40:16	5M	Ran before work. Met John half way and ran very easy back to home. HUMID!!	08:03
9/17/2002	darren_harrell@hotmail.com	Goldsboro, NC Run	35:00	4.5M	Guessing on distance. Ran easy, just to knock of the stiffness from 2 days of driving. Traffic everywhere.	07:47
9/15/2002	darren_harrell@hotmail.com	Highland 5	35:12	5M	Rain Run,steady downpour, it was perfect!! 14:22 @ 2 mi. (best split ever), 28:32 @ 4 mi. Only splits I got. It was really a good run in the rain.	07:02
9/14/2002	darren_harrell@hotmail.com	Villiage Idiot Solo RUn	59:06	7.25M	All alone, one crazy idiot @ 6:30 AM. Good run. Ran downtown course,(To Lincoln, Main, Broad to Cirlce and up Center St/Ft. Henry/Memorial Blvd.)	08:09
9/13/2002	darren_harrell@hotmail.com	Greenbelt Quicky	13:47	2M	Ran with Brett. 7:05 & 6:42. Wow, he is getting quick. I can't wait to watch a Middle School CC Meet.	06:54
9/12/2002	darren_harrell@hotmail.com	Highland 5	35:47	5M	Ran good. Night run,finally and it was cool. Started slow and easy and picked it up after 2 miles. 7:12,14:56 (7:44), no 3 mile split. 29:02 @ 4. Last mi. 6:45. Felt great.	07:09
9/11/2002	darren_harrell@hotmail.com	Greenbelt Run	40:30	5.5M	Ran alone. Same course as before. Ran a little quicker, still very hot.	07:22
9/10/2002	darren_harrell@hotmail.com	Greenbelt Run	44:00	5.5M	Ran with John from Boys Club down to Helig Myers and back. Hot afternoon, ran easy.	08:00
9/8/2002	darren_harrell@hotmail.com	Smurf Day Downtown 5BW	36:46	5.15M	Ran a little to early. HOT & Humid. Still was a good run, just paid for it the last 2 miles. 6:55,14:10 only splits I got. 3rd best on this course.	07:08
9/7/2002	darren_harrell@hotmail.com	Villiage Idiots Run	01:02:00	7.25M	Ran decent. Not hard, but a little quicker than usuall.	08:33
9/5/2002	darren_harrell@hotmail.com	Highland 5	37:37	5M	Got in no hurry. Ran easy. Did not feel my best at all. A little back pain and upset stomach. I think I will skip Eastman 10K.	07:31
9/2/2002	darren_harrell@hotmail.com	Labor Day Run	57:25	7.5M	Villiage Idiot Run from GBC. Good easy run.	07:39
9/1/2002	darren_harrell@hotmail.com	Sunday AM Greenbelt	53:00	6.5M	Ran @ 7:00 with Jim, on the Greenbelt. Nice morning jog, not hot or humid. Easy.	08:09
8/31/2002	darren_harrell@hotmail.com	Dufield Daze 5K	19:58	5K	It is finished!! SUB 20:00. I am a runner again. Goal was set, goal was met. To fast at 1 mi. split 6:08,12:52 @ 2. Pushed it as hard as I could last mile to finish.	06:26
8/28/2002	darren_harrell@hotmail.com	Round the Block	28:00	3.6M	Nice and easy pace. Last run before SUB 20:00 DUFFIELD RUN!!!	07:47
8/27/2002	darren_harrell@hotmail.com	Downtown 5BW	38:35	5.15M	No hurry at all. Easy run. It was hot, (why do I run in SUNLIGHT???)I hate heat. Come on Fall and Winter.	07:30
8/25/2002	darren_harrell@hotmail.com	Highland 5	35:10	5M	Hard run. 2nd best time ever! (^_^), didn't start out to run fast. 7:02 @ 1 mi., 14:32 @ 2mi.(best ever 2nd mile on this course), no split @ 3,28:30 @ 4, last mile @ 6:40.Great run.Sub 20 next!	07:02
8/24/2002	darren_harrell@hotmail.com	Downtown Circle Run	48:20	6.1M	9:30AM Sat run. Slept right thru Village Idiots run. It was HOT and SUNNY, not a good time to run. Just cruised in, no hurry at all.	07:55
8/23/2002	darren_harrell@hotmail.com	THBJ Yo-Yo	32:30	4.7M	Traffic altered Highland run into this course. Ran for 2nd time ever. I don't like it. Up and down the whole way.	06:55
8/21/2002	darren_harrell@hotmail.com	Stupid Run	48:25	6M	HOT HOT HOT!! ran with Jim, from Boys Club, up to Wautauga, Eastman and back down Greenbelt. Good course, but just too hot and sunny.	08:04
8/20/2002	darren_harrell@hotmail.com	Greenbelt Run	37:10	5M	Nice day. Overcast and cooler, not hot!! Slight sprinkle in the air. Great for August. Ran from Boys Club, out 2.5 and back.	07:26
8/18/2002	darren_harrell@hotmail.com	Highland 5	34:54	5M	PR PR PR!!! Kicked Ass!!! 6:50,14:25,21:32,28:25,last mi @ 6:29. Ever mile split was a record. Night run.	06:59
8/17/2002	darren_harrell@hotmail.com	Villiage Idiots	01:03:00	7.25M	Ran with John and Jim. A bit humid but a good morning run.	08:41
8/16/2002	darren_harrell@hotmail.com	Highland 5	37:20	5M	Rain Run. I loved it. Rained the whole way, what a great feeling. Ran easy.	07:28
8/14/2002	darren_harrell@hotmail.com	Greenbelt	38:00	5M	From Boys Club, out 2.5 mi on Greenbelt and Back. Met Jim at halfway point and ran back with him. Took it easy.	07:36
8/13/2002	darren_harrell@hotmail.com	Downtown 5BW	36:23	5.15M	PR by 18 sec.!! Ran really hard. 6:55 1st mi. did not get 2mi split. 22:05 @ 3.15 mark. Tried for a PR hard. (^_^) Going to break 20:00 next 5K.	07:04
8/13/2002	hankelope@gmail.com	Track Workout at DBHS	11:26	2M	Four 800s - 2:58, 2:55, 2:52, 2:41 with 400 jog between. Not bad since I haven't been on the track since late June.	05:43
8/11/2002	darren_harrell@hotmail.com	Villiage Idiots Run	54:35	6.75M	Sunday AM run with Jim & John on the Greenblet. Ran hard last 1-1/4mi.	08:05
8/10/2002	darren_harrell@hotmail.com	Sat. Hilly Run	32:00	4.25M	Started @ Exchange Place, down Greenbelt to Eastman Rd. to home. Maybe 4.25 -4.5 mi. Did not run hard at all.	07:32
8/7/2002	darren_harrell@hotmail.com	Downtown 5FW	36:52	5.15M	CR!! by :32, just crushed it!! Sa weet run. 22:22 @ 3mi, 29:32 @ 4mi.	07:10
8/5/2002	darren_harrell@hotmail.com	Downtown 5FW	37:41	5.15M	Last min. decision to run. Felt really good. Just missed a course PR (5 sec.) 14:30 @ 2mi, 22:30 @ 3mi, 30:00 @ 4mi.	07:19
8/4/2002	darren_harrell@hotmail.com	Villiage Idiots Run	50:00	6.5M	Me, John and Jim on the Greenbelt. Ran up to Exchange Place, down to Memorial Blvd and down Eastman Road. Good hard run, especially up the BIG HILL!!	07:42
8/3/2002	darren_harrell@hotmail.com	Railroad Days 5K	20:25	5K	6:32, 13:02 (6:30), 19:45 (6:43). Ran as hard as I could. Hoped to break 20:00 today, but, a bit harder of a course than I remember. Happy with run, and it was a good day.	06:35
8/1/2002	darren_harrell@hotmail.com	Easy Run	25:25	3.4M	Ran very easy, just to take the edge off. No hurry, but still, just so dang HOT!!	07:29
7/30/2002	darren_harrell@hotmail.com	Downtown 5BW	36:52	5.15M	Nice. Ran hard. 7:00,14:30(7:30), no other split but last mi. @7:00.	07:10
7/29/2002	darren_harrell@hotmail.com	Highland 5	36:11	5M	Ran @ night. Still so hot and humid that I got Moon Burned!! Whew!! Still ran good though. I felt great, and that is the main thang. 7:10,7:45;7:24;6:56;6:56	07:14
7/27/2002	darren_harrell@hotmail.com	Villiage Idiots	01:05:00	8M	Just me and Jim. No hurry. Double backs a couple of times.	08:08
7/25/2002	darren_harrell@hotmail.com	Highland 5	36:12	5M	Ran late afternoon, still very hot and humid, and that slowed me down some. I felt like I was fast, time does not look good though. 1st & 5th mile @ 7:00, only splits I got.	07:14
7/24/2002	darren_harrell@hotmail.com	Ocean Blvd Run	44:08	6M	Ran a little hard this time. Last day @ Beach, so I pushed it a little. Last mile was 6:55. Felt good. Sad to go home	07:21
7/22/2002	darren_harrell@hotmail.com	Ocean Blvd Run	37:07	5.25M	Ditto, ran @ 6:00 AM. Nice to run @ the Beach. Cut course a little short from Sunday.	07:04
7/21/2002	darren_harrell@hotmail.com	Ocean Blvd Sunday Run	50:00	6.5M	Myrtle Beach Run (^_^), 1st ever run at the Beach. Ran @ 6:00 AM to beat the heat. Very Humid. Did not run hard.	07:42
7/17/2002	darren_harrell@hotmail.com	Fun Fest Dodger Run	38:16	5.3M	Ft Henry closed in front of DB for Festers, had to make it up as I went. I like this course too. Ran OK, pushed it some, held back at the end.	07:13
7/16/2002	darren_harrell@hotmail.com	Neighborhood 8K	36:08	8K	New course. I like it. Did not push it hard. Felt good all the way.	07:17
7/16/2002	hankelope@gmail.com	Fun Fest Family Track Meet	11:53	2M	Decided to run at the last minute. Looking for 6:00 miles.	05:56
7/15/2002	darren_harrell@hotmail.com	Brett Run	15:04	2M	7:45, 7:19. Good run Brett.	07:32
7/14/2002	darren_harrell@hotmail.com	Run from Hell	55:00	5M	NOT GOOD!! Dehydrated, cramped, pain, pain!! Ran mid day STUPID!! Hotter than you know where!! Worst ever run of my life.	11:00
7/13/2002	darren_harrell@hotmail.com	Crazy 8	33:52	8K	6:20 (Wow),12:50 (6:30),19:32 (6:42), then I died..... 27:10 (7:38), 6:14 to finish pretty strong. Mile 3-4 ruined a great time. I could come up with an even faster 8K, leave out Wilcox!!!	06:50
7/13/2002	moose19775@yahoo.com	Crazy 8s 8k, Kingsport, TN	44:52	8K	662nd out of 821 runners.	09:03
7/10/2002	darren_harrell@hotmail.com	Easy run	28:07	3.75M	Started at a steady pace, slowed down and took it very easy.	07:30
7/9/2002	darren_harrell@hotmail.com	Crazy 8 Warm Up	36:40	8K	Nice and easy run. Felt much better. Resting a day was much needed.	07:24
7/8/2002	hankelope@gmail.com	Crazy 8's Practice Run	35:40	8K	With group. 7:37, 6:53, 6:58, 7:16, 6:53. Didn't push it.	07:11
7/7/2002	darren_harrell@hotmail.com	Highland SC	00:00	4.4M	Did not time it, my watch is on the fritz, good thing. I was dead. Ran in the afternoon heat. Legs are wasted from 12 miler Saturday. Resting.
7/6/2002	darren_harrell@hotmail.com	Villiage Idiots	01:28:00	12M	Me and John ran about 4 mi, then started regular run with Jim (over slept) Got a little warm. Long run for me. My legs feel it.	07:20
7/4/2002	darren_harrell@hotmail.com	Villiage Idiots 4th Run	01:01:00	7.5M	Me, Jim, John and Hans. Nice morning run.	08:08
7/4/2002	hankelope@gmail.com	Edisto Beach Run	54:20	7.5M	Don't know the exact distance. Very hot run at Edisto Beach. Hey, at least I got out and ran!	07:15
7/2/2002	darren_harrell@hotmail.com	Brett Run	19:30	2.5M	Easy pace. A little longer run, and Brett was feeling it. Hit Ft. Henry Hill and it wore him out. (^_^)	07:48
6/30/2002	hankelope@gmail.com	Long Run Around Town	01:11:47	9.5M		07:33
6/30/2002	darren_harrell@hotmail.com	Brett Run	14:17	2M	Good run Brett. 7:08, 7:09. Wow! not bad for not being in running shape. Won't take long like that.(^_^) I am Proud of you B.	07:08
6/30/2002	darren_harrell@hotmail.com	Sunday AM Greeenbelt Run	56:00	7M	Ran with Jim. Must have walked 1/2 mile total throughout the run. Just took it easy. Recover from yesterday's 8K.	08:00
6/29/2002	hankelope@gmail.com	Daniel Boone Wilderness Trail 8k Ru	29:40	8K	5:35, 5:44, 6:05, 6:08, 6:06. Best race I've had in at least a year. The downhills helped!	05:59
6/29/2002	darren_harrell@hotmail.com	Wilderness 8K	33:36	8K	I liked it. 6:20,12:50,19:36,26:42. Last mile was tough,but I ran good the whole way. Goal was 34:00, so very pleased.	06:46
6/27/2002	darren_harrell@hotmail.com	Brett Run	14:35	2M	1st run for Brett in 2 months. Getting ready for Crazy 8 mile. 7:30, 7:05. Very strong for such a long layoff. WTG Brett.	07:18
6/25/2002	darren_harrell@hotmail.com	Downtown 5 FW	37:36	5.15M	CR. Ran in late afternoon heat, but felt pretty good. Was a bit out of gas at the end, but last mile was still around 6:50.	07:18
6/25/2002	hankelope@gmail.com	Track Workout at DBHS	18:30	3.5M	5 sets of 400/200 repeats with 200 jog. With Angie Long. 400s were about 1:15-1:16, 200s about :33-:34. Then 800 at Summer Track Meet in 2:28.	05:17
6/24/2002	darren_harrell@hotmail.com	Modified Crazy Run	34:31	4.8M	Was trying to run Highland 5 backwards, but......trafic got in the way. Had to modify course at DB Tennis COurts.	07:11
6/23/2002	darren_harrell@hotmail.com	Downtown Circle Run BW	46:21	6.1M	Ran ok first half of run. It was just too hot to keep pushing. Ran very easy last 3 mi.	07:36
6/22/2002	darren_harrell@hotmail.com	Villiage Idiots	01:00:00	7.5M	Easy pace. Ran hard last 1/2 mi @ 2:44	08:00
6/22/2002	hankelope@gmail.com	Rhododendron 10k	40:00	10K	Ouch! Disaster. Felt lousy from about 2m on. Took wrong turn just past 6m and ended up DQ. Bad day!	06:27
6/19/2002	darren_harrell@hotmail.com	Highland 5	35:23	5M	Course PR! by 9 sec. Started nice and easy, 7:05,14:50,22:10,29:00,last mile @ 6:23. Nice run. (_)	07:05
6/18/2002	hankelope@gmail.com	Track Workout at DBHS	13:45	2.5M	1200s - 4:13, 4:11, then rested and ran mile at summer track meet in 5:25	05:30
6/18/2002	darren_harrell@hotmail.com	Idiot Run	49:09	6.5M	Ran with Jim, afternoon run. A bit hot, but not to bad. Took it easy	07:34
6/16/2002	hankelope@gmail.com	Long Run Around Town	01:16:10	10.5M	Felt great all the way. Very nice morning. Not too hot. Ran part of Santa's Special Half course	07:15
6/16/2002	darren_harrell@hotmail.com	Villiage Idiots Sunday Run	01:00:30	7.5M	Greenbelt, up to Exchange Place and back down Orebank/Memorial/Eastman Rd.	08:04
6/12/2002	darren_harrell@hotmail.com	Highland 5	35:35	5M	Missed course PR by 3 sec. 6:55,14:26, no other splits. Nice run. Pushed it hard.	07:07
6/12/2002	hankelope@gmail.com	Mile Repeats in Fairacres	11:40	2M	Warmup, 1 mile in 5:52, short rest, 1 mile in 5:49, cooldown	05:50
6/11/2002	hankelope@gmail.com	Track Workout at DBHS	16:20	3M	Six 800s - 2:45, 2:44, 2:39, 2:50, 2:42, 2:50 (had trouble breathing the last 200 so eased off). Best overall workout of the year so far.	05:27
6/10/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:03	5.15M	Nice run. Felt real good. I wish I had kicked it in for a PR, but still a very good run.7:05,14:20 only 2 splits.	07:12
6/9/2002	darren_harrell@hotmail.com	Greenbelt Sunday Run	01:02:00	7.5M	Easy run with John and Jim. Early Sunday AM run.	08:16
6/9/2002	hankelope@gmail.com	Long Run Around Town	01:40:00	14M	3.5 miles with Natalie (part of her 7 miles) then 10.5 miles with Angie Long (1:15:30).	07:09
6/8/2002	darren_harrell@hotmail.com	Covered Bridge 5K	20:23	5K	PR by 19 sec. Good Course, mostly flat, I liked it very much. Felt great whole way. Steady pace(no 1mi split)13:20 @ 2mi.19:45 @ 3, never felt bad. Good day.	06:35
6/7/2002	hankelope@gmail.com	ACS Relay For Life	01:42:00	14M	Three separate runs at Bristol Motor Speedway at ACS Relay for Life. 5 miles in the morning by myself, then 5 miles with Tom Murrell about 8:15pm, then another 4 miles with Natalie at about 12 midnight.	07:17
6/6/2002	darren_harrell@hotmail.com	Highland 5	35:46	5M	Nice run, finally. Pushed it pretty hard. Ran in a steady rain for the 1st 2 miles. 29:00 @ 4mi, last mile 6:46	07:09
6/5/2002	hankelope@gmail.com	Track Workout at DBHS	15:40	3M	Ten 400s @ 1:17 (All between 1:16 to 1:18). Ended up with medium effort 800 to make 12 hard laps. First time at 12 laps in a long time!	05:13
6/4/2002	darren_harrell@hotmail.com	Highland Modified	34:38	4.75M	Changed course because of traffic @ Warpath. Dang it was hot!!! Ran in afternoon (Stupid!!) it's summer so I am putting it off until dark from now on	07:17
6/3/2002	darren_harrell@hotmail.com	Greenbelt Solo	51:44	6.5M	Ran early. Did not push it at all, ran 8:00 min. mile's all the way, until the last mile. Nice easy run.	07:58
6/2/2002	hankelope@gmail.com	Long Run in Albany, NY	01:12:18	10M	Sunday morning run before flight back to Kingsport. Nice run on Albany running/biking trail.	07:14
6/1/2002	darren_harrell@hotmail.com	Villiage Idiots	01:02:30	7.5M	Nice and easy. I did push the first 2-1/2 miles by myself, then circled back and ran with group.	08:20
5/31/2002	darren_harrell@hotmail.com	New Shoes	14:30	2M	New NB829. I had not ran in 4 days because of knee pain. Must have been worn out shoes cause this fixed it.	07:15
5/28/2002	hankelope@gmail.com	Track Workout at DBHS	11:00	2.25M	Six 400s @ 1:15 each (very consistent!). Six 200s (didn't time)	04:53
5/27/2002	hankelope@gmail.com	Long Run In Ft. Wayne	01:19:00	11M	Great run on Memorial Day as I waited for afternoon flight. Ft. Wayne has great running paths that go for miles!	07:11
5/27/2002	darren_harrell@hotmail.com	Memorial Day AM Run	01:00:00	7.25M	Ran early with John C. Good run. Went downtown and back up Center St.	08:17
5/25/2002	darren_harrell@hotmail.com	Villiage Idiots	59:04	7M	Sat AM run. Ran with Hans and Russ. Perfect Spring morning.	08:26
5/25/2002	asicsman@hotmail.com	Odgen Road Mile, Wheeling,WV	04:17	1M	PR-- 400m(57);800m-2:00(63);1200m-3:02(62);1mile-4:17.82(75)--Good race,sucked last 400m,5week layoff then big mileage buildup, good season!	04:17
5/23/2002	darren_harrell@hotmail.com	Downtown 5 FW	38:07	5.15M	100 Days till Kick-off (UT VOLS Football). Ran ok. Did not push it at the finish.	07:24
5/22/2002	hankelope@gmail.com	Tempo on Greenbelt	51:00	7M	2.5 miles easy, then 1 mile @ 7:30 (pacing Tyler), then 1 mile @ 5:55, 2.5 miles easy	07:17
5/21/2002	hankelope@gmail.com	Track Workout at DBHS	10:00	2.25M	1200s - 3 @ 3:22. Had a hard time breathing. Coming off a little "bug" from the other night...	04:27
5/20/2002	asicsman@hotmail.com	Track work	00:00	0M	1X400,200. 62, 31. (target pace for Fri night race) easy effort at 8am. right on even splits on each 100m!
5/20/2002	darren_harrell@hotmail.com	Highland Shorty	28:25	4M	Guessing on distance, but it was close to that. Felt fast, did not kick in.	07:06
5/19/2002	hankelope@gmail.com	Long Run Around Town	01:12:00	10M	Struggled a little at the end, but pretty good run. Need to get in these runs to build my strength.	07:12
5/19/2002	darren_harrell@hotmail.com	Villiage Idiots	56:52	7.5M	Sunday AM on the Greenbelt with John and Jim. Nice and cool morning.	07:35
5/18/2002	darren_harrell@hotmail.com	Run for Richard 8K	34:22	8K	Great run. (^_^) Perfect running conditions for me, 45F and a light of/on drizzle. 6:30 (and easy start), 13:13, missed 3 mile split but it was mostly up hill grade, 27:45 @ 4mi. 8K PR	06:56
5/18/2002	hankelope@gmail.com	Run For Richard 8k	31:04	8K	3rd overall, 2nd AG. Don't remember splits, but they were about 5:38, 5:45, 6:25, 7:00, 6:00. First 4k all downhill, then turnaround and final 4k all uphill.	06:16
5/16/2002	asicsman@hotmail.com	Track Work	04:17	1M	5X300m with 2:30 250m jog, 49.3, 48.8, 48.5, 49.0, 46.2(after stopping due to baseball game ball almost drilling me, would have been 43)1X100m after 1min rest-- 15.2. Legs are back. feeling nice, a tough but not all out workout. plenty of rest	04:17
5/15/2002	darren_harrell@hotmail.com	DT/Lincoln FW	36:14	5M	1st run on this virgin course. I like it. No splits and it was pretty hot, ran in the full sunshine of afternoon.	07:15
5/14/2002	asicsman@hotmail.com	Track Work	00:00	0M	200,200,200,200,400-- 29.7,28.2,28.4,28.6,69.0. 400 was slower than ideal goal pace, 200's was alright, legs not in it this week! Adjusting to the faster workouts!
5/14/2002	hankelope@gmail.com	Track Workout at DBHS	13:00	2.5M	800s - 5 @ 2:50. Very windy. After awhile I quit timing!	05:12
5/13/2002	darren_harrell@hotmail.com	Downtown 5 FW	37:46	5.15M	Course PR. Ran into a very strong wind for the first 2-1/2 miles. No splits. Pushed it hard.	07:20
5/12/2002	hankelope@gmail.com	Tempo on First Night Course	51:00	7M	2 miles easy, then First Night 5k course in about 20:40, then 2 miles easy.	07:17
5/11/2002	darren_harrell@hotmail.com	Village Idiots	01:02:00	7.2M	Sat. morning run. Picked up Hank B about half way. Nice easy run.	08:37
5/9/2002	darren_harrell@hotmail.com	Downtown 5 FW	37:58	5.15M	Night run. Looks like I am down to either running late or running early AM. I ain't running early AM in the week, so Late Night it is. Felt much better tonight vs last night. No splits	07:22
5/8/2002	asicsman@hotmail.com	Track Work	00:00	0M	1X400,200,200 full rec. 60.0, 29,30. Felt flat, cut w/out short! easy effort
5/8/2002	darren_harrell@hotmail.com	Highland 5	37:06	5M	Night run. Not to quick, just nice and easy. Warm and humid night.	07:25
5/7/2002	hankelope@gmail.com	Track Workout at DBHS	13:00	2.5M	400s - 10 @ about 1:17, 1:18	05:12
5/6/2002	darren_harrell@hotmail.com	Highland 4.5	32:50	4.5M	Ran good, but it was just to dang hot and humid. Ran out of gas and walked in from the Church.	07:18
5/6/2002	asicsman@hotmail.com	Track Work	03:57	1.5K	1X(800m,200,200,300)full rec. 2:14,29,29,45. Felt good and light and fast. Starting last phase before road mile!	04:15
5/3/2002	darren_harrell@hotmail.com	Downtown Cirlce Run	46:50	6.1M	Nice and easy Friday morning run.	07:41
5/1/2002	asicsman@hotmail.com	Jamestown Inteveral Work	10:49	2M	2X1mile measured, 3:30 rest -- 1-5:45,2-5:04. Legs little tired, did 7 miles at lunch time and this at 6pm. Gave it my all on #2 didnt break 5 :(	05:24
5/1/2002	darren_harrell@hotmail.com	Highland 5	36:39	5M	MAY DAY RUN.Ran @ night. 1st No Shirt Run of the year. Felt great, it was a bit humid and muggy, but a sa weet easy run.	07:20
4/29/2002	darren_harrell@hotmail.com	THBJ Yo-Yo	34:04	4.7M	Course PR. Nice and easy at the start, 7:05, 22:15 @ 3 mi. Really pushed it from 2 mi to the finish. Nice run.	07:15
4/28/2002	darren_harrell@hotmail.com	Sunday AM Run	54:00	6.5M	Guess on distance. Ran with Jim. Nice and easy. No hurry at all. Humid day.	08:18
4/27/2002	asicsman@hotmail.com	Kentucky Mini-Marathon	01:22:42	13.1M	Easy run;PR for the distance. Went out mid 6's and held 6:20's until mile 7 which I ran miles 7-11 in 30:20. Felt fine, best organized race I've ever ran in! First 5 mile was 32:08, second 5 was 30:38.	06:19
4/27/2002	david@myfoxfamily.com	Run The Tunnel	28:50	3.7M	Bad back	07:48
4/26/2002	asicsman@hotmail.com	Cardinal Open, Unv. of Louisville	02:05	0.5M	800m -- 2:05.01-- Just a tick off my PR, fast race, went out slowest ever and ran even splits, 62.5,62.5. Within my goals right now. Wanted a sub 2:00	04:10
4/25/2002	darren_harrell@hotmail.com	Downtown 5 BW	36:41	5.15M	Course PR!! by 36 sec. It was a cool, windy spring day, ran just before dusk. Nice and steady throughout, finished strong last mile.	07:07
4/24/2002	asicsman@hotmail.com	Tempo Run	11:40	2M	2 mile tempo on track, 1-5:52,2-5:48. Very easy and relaxed, 1X200 27.8 Track meet @ Unv of Louisville, and fast long run @ the mini-mar. on sat morn!	05:50
4/23/2002	darren_harrell@hotmail.com	Highland 5	35:32	5M	(^_^) COURSE PR!! Where did that come from? Great feeling day. Did not go out to run super, just to run, and was smooth from the get go. 6:55,14:35 (2 mi split record)3rd???,29:06, last mile @6:26. Boy did I need that. Have had no time to run lately with	07:06
4/21/2002	darren_harrell@hotmail.com	Sunday Morning Idiot Run	01:10:00	8M	Slow pace. Jim was hurting alot. Had to do several turn arounds to pick him back up. On the Greenbelt	08:45
4/20/2002	asicsman@hotmail.com	(Tempo) Richlands Road Race	30:16	8K	Ran Tempo, no mile splits, did not push, hurt pretty nice after 3 miles, not used to going tempo that long, 1st overall :)	06:06
4/17/2002	asicsman@hotmail.com	Inteval Work, Lebanon Road/ave	10:35	2M	2X1mile(measured) on a non-turn rolling hills road with 3:30 rest, 1-5:20,2-5:15.Hot 87�, felt fine. Strength and gears are there!	05:18
4/17/2002	darren_harrell@hotmail.com	TRIBE CIRCLE	25:10	3.4M	Night run. Was still hot and humid. I made it o.k. @ 2 mi. 14:55, took last mile very easy. Left hip really hurting, need to rest it a couple of days.	07:24
4/16/2002	darren_harrell@hotmail.com	Highland 5	36:50	5M	Very warm and HUMID!! Ouch!! Quick start 14:45 @ 2 mi. next 2 mi was also o.k. took last mile easy. Just too dang hot and my legs are still a little sore from the 10K on Sat.	07:22
4/15/2002	asicsman@hotmail.com	Track Work	00:00	0M	Pm Wrkout, 3 mile total w/up/c/down -- 3X100m 1-12.62, 2-12.87, 3-12.87-- Fast and relaxed. Where I need to be right now!
4/13/2002	darren_harrell@hotmail.com	Animal Chase 10K	44:30	10K	Goal Time 44:00. Had a great start (3mi @ 20:35) only trouble was, the last 3.2 was uphill. :(. I gave it what I had, it was a good run and a nice day.	07:11
4/13/2002	asicsman@hotmail.com	Russell County Long Run	01:16:38	12M	Smooth, Fast, PR for the course, Good sign of fitness!	06:23
4/13/2002	hankelope@gmail.com	Animal Chase 10k	40:36	10K	Medium/hard effort. Didn't kill myself, but it was tough coming back (all uphill the last 5k)!	06:33
4/12/2002	asicsman@hotmail.com	Track Work	11:34	2M	2mile tempo run, (1-5:46,2-5:48) Felt strong and relaxed.	05:47
4/10/2002	asicsman@hotmail.com	Interval Work, track and jamestown	10:44	2M	2x1mile(on road measured, 3:30 rest) 5:40.1, 5:04.5. Drove to track 10 min, after cooldown, 6X200m (200m jog rec) 30,30,29,29,29,27. Best workout to date. STRONG THROUGHT! Felt hard but not a struggle	05:22
4/9/2002	darren_harrell@hotmail.com	Brett Run	19:16	2.5M	Ran with B on the Greenbelt (aka..DUMP on the Creek) good job B. Finish really strong,1:15 last 1/4 mi.	07:42
4/9/2002	darren_harrell@hotmail.com	Greenbelt Quicky	10:58	1.5M	Ran this as soon and me and B finished the 2-1/2 mi run.	07:19
4/8/2002	darren_harrell@hotmail.com	Macy Mile	12:30	1M	Macy's (6yrs old) first ever RUN. A 1 Miler, blazing in at a 12:30 pace. Really pretty good, did not stop. Last words as she finished, "I will,(pant pant) Never do (pant pant) this again!!!!"	12:30
4/7/2002	darren_harrell@hotmail.com	Highland Run	34:25	4.7M	Cut 5 miler short. Back pain. Ran fairly hard start to 3 mile, cruised in after that. Walked in from Iggy Biggie's	07:19
4/6/2002	darren_harrell@hotmail.com	Villiage Idiots	01:01:29	7.5M	Nice run. Pushed last 1/2 mile. Very cool, but pretty Spring Morning.	08:12
4/5/2002	asicsman@hotmail.com	Duke Invitational	00:00	0M	400-- 54.34, fastest since my PR in '98. Easy effort, felt great, 200-- 23.? Good to be fast doing mostly interval/tempo workouts.
4/4/2002	darren_harrell@hotmail.com	Highland 5	35:53	5M	2nd best ever on this course. Felt like a good run from the get go. I never seemed tired or labored at all. Really a good run. Ran after baseball practice.	07:11
4/3/2002	darren_harrell@hotmail.com	Highland Modified	26:55	3.6M	Guess on distance. Traffic cut me off @ the Tennis Courts. I hate traffic. Was a little heavy today. Not to quick.	07:29
4/1/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:18	5.15M	Sa weet run. Missed course PR by 1 sec. Damn April Fools!! good stron finish. Steady the entire run. (^_^)	07:15
3/31/2002	darren_harrell@hotmail.com	Tribe Circle Run	23:57	3.4M	Easter, good run. Storm brewing, so I turned this into a short course.	07:03
3/30/2002	asicsman@hotmail.com	Richlands Long Run	01:46:57	14M	Went easy, ext. sore.	07:38
3/29/2002	darren_harrell@hotmail.com	Downtown Circle Run	47:22	6.1M	Got in no hurry at all. Very nice morning run. Warm, no wind to speak of.	07:46
3/27/2002	darren_harrell@hotmail.com	Downtown 5 FW	38:30	5.15M	Good run. Pushed it a little bit. Last mile was 6:55. Windy conditions.	07:29
3/26/2002	darren_harrell@hotmail.com	Highland 5	36:42	5M	Very cool, a little cold. Ran hard, windy conditions.	07:20
3/25/2002	asicsman@hotmail.com	Track Work	00:00	0M	Pm workout, am-7miles, 4X100m with 300m rec, 13.19,12.89,13.06,13.01. Unreal fast, felt super, :) I AM READY BABY!!!!!!!!!!!
3/23/2002	asicsman@hotmail.com	Rodes City Run, Louisville,KY	38:08	10K	2miles tempo -- 11:22, a little flat, but a long week of w/outs, walked and jogged in after 2miles, indicates I'm in super shape, easy effort!	06:09
3/23/2002	darren_harrell@hotmail.com	Villiage Idiots	01:05:00	8M	Ran some spots pretty hard, hills mostly. Kicked last 1/2 mi. Nice but very cold morning. Last bitter cold morning of the year, (I hope)	08:08
3/21/2002	darren_harrell@hotmail.com	Highland 5	36:28	5M	Windy day!! I gave it just about all I had, and that was good enough. 14:50 @ 2 mi. no other splits.	07:18
3/19/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:50	5.15M	Good run. Felt good, ran good. Very windy on mile 3-4.	07:21
3/18/2002	asicsman@hotmail.com	Track Work	09:31	9M	2X1000m 200m rec, 3:08, 3:10. 6X200m 200m rec, 33,33,32,32,32,31. Felt great, not as fast as I would have liked, legs must be tired a lil'	01:03
3/18/2002	darren_harrell@hotmail.com	THBJ Yo-Yo Run	34:35	4.7M	Rain ceased and I ran. Felt ok. a little heavy from a late lunch,but a pretty good run. 7:10, 15:00, 22:35	07:21
3/16/2002	darren_harrell@hotmail.com	Village Idiots Run in the Rain	01:05:00	7.5M	Nice run until the rain came. Just poured down on us the last 3 miles.	08:40
3/16/2002	asicsman@hotmail.com	Russell Co. Long Run	01:28:08	13M	Felt easy, cool/misty weather.	06:47
3/15/2002	asicsman@hotmail.com	Track Work	03:53	1M	8X200m 200m rec, 30,29,29,29,29,29,29,29 Good workout. relaxed	03:53
3/14/2002	darren_harrell@hotmail.com	Highland 5	36:50	5M	Bad traffic. Did not feel like a good run. Felt heavy, slow and sluggish. Did not push it at all. Get em next time.	07:22
3/13/2002	asicsman@hotmail.com	Leprechaun 3 mile , Louisville,KY	16:59	3M	Used as tempo run, went out too fast! 1-5:06,2-5:48 (10:54 PR),3-6:05. Course was hilly, tried to slow down, too many fast people, a FUN RACE. I'm in good shape!	05:40
3/12/2002	darren_harrell@hotmail.com	THBJ YoYo	34:42	4.7M	New Course. Good start, 14:50 @ 2 mi. No other splits, kinda cruised after the start. I like this course, just a little short though.	07:23
3/11/2002	asicsman@hotmail.com	Track Work	09:11	2M	2X1000m with 200 walk rec, 3:06,3:09, 400 rec, 6X200m 31,31,31,33,31,29.4	04:36
3/10/2002	darren_harrell@hotmail.com	Greenbelt Sunday A.M.	01:06:00	7.75M	Started alone and picked John up @ 3 mi mark. Good long run. Felt good.	08:31
3/9/2002	darren_harrell@hotmail.com	Highland SC	29:50	4M	Got a run in. Sick, not a good day. Respitory Viral infection, coughing, medicine head. Did what I could do.	07:28
3/7/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:52	5.15M	Nice run. Pushed it just a tad. I really need to give this course a good go for the PR next time. Warm day (^_^)	07:21
3/5/2002	darren_harrell@hotmail.com	Highland 5	36:00	5M	Sa weet run, pushed it the whole way. Could have gone a little (just a little) quicker. Not cold, whew!!	07:12
3/4/2002	darren_harrell@hotmail.com	Village Idiots Evening Run	59:00	8M	Nice run with John and Jim. Very Cold.	07:22
3/3/2002	asicsman@hotmail.com	Columbia, Ky Long Run	01:17:59	12M	Took it easy, legs sore, snow and 20mph wind in face most of the time,	06:30
3/2/2002	darren_harrell@hotmail.com	Village Idiots Run	01:09:05	8.5M	Me, Jim & John. A light rain and cool. A couple of run backs on the hills to pick up Jim.	08:08
3/1/2002	asicsman@hotmail.com	Track Work	00:00	2.5M	20X200m w/200m jogrec. 33,35,31,31,31,31,32,31,31,31,33,32,32, 31,32,32,33,32,32,32. Legs ARE SORE! not tough, just used muscles not used in while.
3/1/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:30	5.15M	Good run. Felt good, ran steady throughout. Last mi. maybe around 7:00 or a little quicker. Only split was @ 2 mi mark 14:35. Still a good run. Course PR is 37:17	07:17
2/27/2002	asicsman@hotmail.com	Track Work	04:28	1M	18�Cold! Windy! 4X400m w/400jog rec, 67,67,67,67. Was right on each time! Supposed to do 8-10, too cold!	04:28
2/27/2002	darren_harrell@hotmail.com	Highland 5	37:30	5M	Cold!! And Windy!! Maybe 20F, windchill around 5F. What happened to Spring? Got in no hurry, just ran, felt good besides the cold. 15:00 @ 2 mi. no other splits. Did not push.	07:30
2/25/2002	asicsman@hotmail.com	Track Work	04:36	1M	2X800m 800jog rec. 2:16(67,69)2:20 (67,73)last one, windy! Felt fine, besides wind, 2X100m 13.7,14.2. 3next week!	04:36
2/24/2002	darren_harrell@hotmail.com	Tribe Circle Run	23:38	3.4M	Good strong run. Felt so good, pushed this pretty hard. 6:52,14:30 (Split Record)21:00, 2:38 last 4/10 mi.	06:57
2/24/2002	darren_harrell@hotmail.com	Brett Run	12:44	1.6M	Rand w/Brett as soon as I finished my run. Took it easy, B trying to get into Track Season shape.	07:57
2/23/2002	asicsman@hotmail.com	Columbia, Ky Long Run	01:16:59	12M	8k-30:45, mile5=5:23. I felt strong, but as a lil' sluggish. The 5:23 is fastest ever for just lightly pushing! Great shape, jogged in after 5 miles.	06:25
2/23/2002	darren_harrell@hotmail.com	Village Idiots	01:05:58	7.5M	Saturday 6:30 A.M. A bit cold, not to bad. A few circle backs to pick up Jim on the hills. 9Yr old All-Star tryouts later today. (^_^)	08:48
2/20/2002	darren_harrell@hotmail.com	Duece Day Squared.	00:00	3.25M	7:50 1 mi., ran (3) 1/4 mi.,2 hard, @ D-B Track, ran back home easy.
2/19/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:55	5.15M	Steady, good run. Still got pain from the foot blister. Not good.	07:22
2/18/2002	asicsman@hotmail.com	Track Work	11:14	2M	2 mile tempo, 1-5:38, 2-5:36. Good workout, pushed a little bit, but after yesterdays L/Run good sign of showing my fitness!	05:37
2/17/2002	asicsman@hotmail.com	New Haven, KY long run	01:10:01	11.2M	Smoked it, felt flat until last 5 miles.	06:15
2/16/2002	darren_harrell@hotmail.com	War Party 10K	44:30	10K	That was my goal going in, so I am happy with it. 2 min. faster than last yr. 1st 5K @ 21:40, kinda hung on after the big hill. Got a huge blister about mile 5 and my legs burned that last mile too. Need more miles if I am going to run 10K's.	07:11
2/16/2002	david@myfoxfamily.com	War Party	41:40	10K	Reinjured lower back. VERY stiff. 6:21; 6:24, 6:41; 7:09; 6:55; 6:50; 1:19	06:43
2/13/2002	darren_harrell@hotmail.com	Highland 5	36:32	5M	Ran so easy. 6:53, 14:35 (fastest ever 2 mi. split) cruised in from there. Did not push last 3 miles at all. Holding back for War Party. Roll Tribe!!	07:18
2/13/2002	asicsman@hotmail.com	treadmill run	26:30	4M	4mile treadmill run, 1-7:16,2-6:00(13:16) 3-19:30(6:14)4-26:30(7:00)played around with the pace, 6:00 felt great, 2nd w.out of the day after killer 9X170m straight uphill sprints	06:38
2/12/2002	darren_harrell@hotmail.com	Highland SC	29:20	4M	Strong start, 7:00,14:45, cruised in from there. Up Ft Henry and home. Easy last 1-1/2 mile.	07:20
2/11/2002	asicsman@hotmail.com	Track Work	11:17	2M	2mile tempo on track, 5:37,5:40. Felt good and consistent. 1X400m hard,not all out, 61 (31,30) felt great	05:38
2/10/2002	darren_harrell@hotmail.com	Downtown 5 BW	37:41	5.15M	Good run. Sunday morning, and wow!!! Springtime is here, must have been 65F and sunny. Great morning run.	07:19
2/9/2002	asicsman@hotmail.com	Columbia, KY long run	01:16:47	12M	Ran relaxed whole way, 32:43 @5miles, mile 5 = 5:47. Surprised I was moving that fast, slowed it down	06:24
2/9/2002	darren_harrell@hotmail.com	Villiage Idiots Run	01:07:45	7.5M	How slow can you go? Cold 6:30 AM run.	09:02
2/7/2002	darren_harrell@hotmail.com	HIghland Super G	38:07	5.15M	Old Course with a new twist. I like it. Adding UP Ft. Henry Mall hill, so the degree of dificulty is increased. Will add this to the circuit.	07:24
2/4/2002	asicsman@hotmail.com	Track Work	11:41	2M	TempoTough day! WINDY, really bad, 5:50,5:51	05:50
2/3/2002	darren_harrell@hotmail.com	Sunday AM	50:00	6.2M	A guess on distance. Ran with John C. Ran from GB to Greenbelt, up to exchange place and back to GB. Cool morning. Good easy run.	08:04
2/2/2002	darren_harrell@hotmail.com	Deuce Day Highland 5	36:07	5M	Finally a good run. New NB829 shoes. Been 2 wks since I had a good run. It was nice. Did not get any splits. Cool (40F)Sunny and a little windy.	07:13
1/31/2002	darren_harrell@hotmail.com	Warriors Practice	36:50	4.8M	HOT!! Must have been 75F and sunny. I tried to make the 10K course, 23:45 @ 5K, was dead after that. cut it short after coming down the hill. I think I have knee damage, it's chruchy.	07:40
1/29/2002	darren_harrell@hotmail.com	Highland 5	37:45	5M	All I had. What's up?? 7:15 1st mile, no other splits until 4th (30:16). Just got nothing, blah, no speed, no endurance, not good.	07:33
1/28/2002	asicsman@hotmail.com	Track Work	11:21	2M	2mile tempo on track, 5:35,5:46. Little faster than I wanted, nice weather. 1X200m afterward 28.6, 2Xhurdle hops.	05:40
1/27/2002	darren_harrell@hotmail.com	Highland Short Course	32:17	4.3M	Not good. Pretty morning, sunny and warm, felt like spring. Ran in shorts and T shirt, but felt like crap. Heavy, slow, out of gas. Cut 5 miler short. ):	07:30
1/25/2002	darren_harrell@hotmail.com	Downtown Circle Run	46:40	6.1M	Nice evening run. Cool, not cold. Spring is coming. Come on Spring.!!!	07:39
1/23/2002	darren_harrell@hotmail.com	Highland 5	37:28	5M	I found a rain break and got in a run. Lots of puddles and very wet, maybe thats why it was so slow. I felt good though, so I don't feel bad about it.	07:30
1/22/2002	darren_harrell@hotmail.com	Highland SC Winger	25:18	3.4M	Guessing on distance. Not a good run at all. Started good,15:00 @ 2 mi. but was just sluggish after that. Cut it short. Ran home and went to B's basketball game	07:26
1/21/2002	asicsman@hotmail.com	Track Work	11:41	2M	2mile tempo on track. 5:51,5:50. Felt fine, little beat,legs, from fast long run on Sunday, I need to slow it down, 12 miles under 75 minutes.	05:50
1/20/2002	darren_harrell@hotmail.com	Highland 5	35:58	5M	2nd straing sub 36 min run for this course, and had never done it before. 7:05,14:50,??,29:10 last mile @ 6:48. Real good run considering the way I felt yesterday.	07:12
1/19/2002	darren_harrell@hotmail.com	Downtown 5 BW	39:00	5.15M	Found a window of opportunity with a break in the rain. Just a light rain then stopped alltogther. Did not push it at all. Ran easy. Nothing in the tank	07:34
1/18/2002	david@myfoxfamily.com	McDonalds Loop	31:14	4.9M		06:22
1/16/2002	darren_harrell@hotmail.com	Highland 5	35:38	5M	Course PR by 25 sec. Wow!!! Ran at 9:00 PM, did not get 1 split time. 35F, no traffic to slow me down. Pushed it hard most of the way.	07:08
1/14/2002	asicsman@hotmail.com	Track Work	11:41	2M	2mile tempo on track, 5:50,5:51. Most consistent ever, felt fine. After, 2X200m 200m rec, 32,28.0 Then hurdle hops.	05:50
1/14/2002	darren_harrell@hotmail.com	Highland SC	29:05	4M	O.K. 7:00 @ 1mi. 14:55 @ 2, did not get mile 3 split, finished strong though. HAPPY 6TH B-DAY MACY!! I LOVE YOU.	07:16
1/12/2002	darren_harrell@hotmail.com	Village Idiots	01:09:00	8M	Cold 6:30AM run,about 20F. Very easy pace,did not push it at all,until last 1/2 mile.Good to get a long run in.	08:38
1/10/2002	darren_harrell@hotmail.com	Highland/Ft.Henry Run	29:10	4M	14:55 @ 2 mi.,22:15 and 6:55 last mi. Good short run.	07:18
1/9/2002	asicsman@hotmail.com	Track Work	00:00	1M	800,200,200,200 with full rec. 2:24, 35,33,28.3 Would like to be longer, too fast on last one. Repetion work is tough for the 800!
1/9/2002	darren_harrell@hotmail.com	Highland 5	36:03	5M	Course PR by 1 sec.ZONE RUN. IN THE ZONE (_). 7:00,14:47(7:47),22:12(7:25),29:15(7:03) last mi. @6:48	07:13
1/7/2002	asicsman@hotmail.com	Track Work	11:41	2M	Tempo run on track, 5:47,5:54. Good run, most consistent ever! Wind in face on Backstretch whole time!	05:50
1/6/2002	darren_harrell@hotmail.com	Highland 5	37:09	5M	Weatherman wrong again. A cold run, but not freezing and no snow. 7:10 1st and last mile. No other splits. OK run.	07:26
1/4/2002	darren_harrell@hotmail.com	Downtown 5 FW	38:25	5.15M	Chilly run, not to bad though. Ran the old way for 1st time in a long time. Just took it easy. Picked it up just a bit for last mile 7:00. 1st mile was 7:25, only other split I got.	07:28
1/2/2002	darren_harrell@hotmail.com	Highland 5	38:23	5M	1st run of 2002. A cool evening run. Didn't have alot in the tank and just took it easy. Still felt like I should have been faster than that.	07:41
12/31/2001	darren_harrell@hotmail.com	Last Night 5K	21:21	5K	Cold!!! Ran with pants and jacket. Slowed me down a bit. Felt OK for 4 day layoff. (37/14 O/A). 1 min faster than last year.	06:53
12/31/2001	asicsman@hotmail.com	Track Work	11:53	2M	Tempo on track, Boring, painful! Legs couldnt get it going today. 5:46, fell off some.	05:56
12/31/2001	david@myfoxfamily.com	First Night	19:38	5K	25 degrees. 6:06; 6:34; 6:17; :40	06:20
12/27/2001	darren_harrell@hotmail.com	Colder'n Crap Short Run	25:53	3.5M	BRRRR!!!! Winter. Ran with Pants,gloves,head wrap, whole shootin match. Felt fast but did not push it at all. Ran Highland then down the hill.	07:24
12/25/2001	darren_harrell@hotmail.com	Highland 5 Jingle Bell Run	37:04	5M	Cold and breeeezy. Ran easy to start and picked it up @ 3 mi mark. Ran last 2 miles in the face of the wind. 7:15, 15:11,22:40,29:56, last mile @ 7:08. Good run.Feel good.Come on 1St Night 5K.	07:25
12/24/2001	asicsman@hotmail.com	Track Work	11:57	2M	2mile tempo on track. 20� and windy!! Following Jack Daniels' workouts. Wasnt tough at all. Just COLD!!!	05:58
12/23/2001	darren_harrell@hotmail.com	Sunday AM Run	52:15	6.7M	Eastman Rd,Watauga,Church Circle,5 Pts,Center St to home. Light Rain thru most of run, No hurry, just an easy Sunday Morning Sidewalk Run. (_)	07:48
12/22/2001	asicsman@hotmail.com	Richlands Long Run	01:32:43	14M	Felt great, weather perfect. Started out easy and picked it up all the way to the end. Jimmy, good job hangin' in there!	06:37
12/21/2001	darren_harrell@hotmail.com	Downtown 5 BW	38:05	5.15M	Still need to re-measure course. Ran pretty good considering Christmas Party Food at work today. Kinda cold, ran just at dark.	07:24
12/20/2001	darren_harrell@hotmail.com	Highland/Ft Henry Run	29:11	4M	Oh wow, I wish traffic hadnt made me cut 5 miler. Could have had a PR. I hate XMAS TRAFFIC> BAH HUMBUG	07:18
12/20/2001	david@myfoxfamily.com	McDonalds Loop	31:53	4.9M		06:30
12/18/2001	darren_harrell@hotmail.com	Downtown 5 BW	37:48	5.15M	Cool evening. Ran hard. I think I will re-measure this course. It seems longer than 5.1, or else it is a much tougher course than Highlands. Good run.(_)	07:20
12/16/2001	darren_harrell@hotmail.com	Downtown Circle Run	48:23	6.1M	Sunday morning run. Got in no hurry at all. Ran easy. A very warm morning.	07:56
12/16/2001	david@myfoxfamily.com	Greenbelt 11miles	01:21:35	11M		07:25
12/15/2001	hankelope@gmail.com	Kiawah Island 5k	17:51	5K	Splits - 5:35, 5:50, 5:45. First time under 18:00 in two years. New course with lots and lots of turns. Pretty much ran my target time, but disappointed a little (too many turns!). Finished 6th overall out of 300+ finishers.	05:45
12/14/2001	darren_harrell@hotmail.com	Highland Short Course	31:18	4.3M	Daytime run. Very warm (65-70) and very windy (15-30 mph), felt like a spring day. Was sore from yesterday's run.	07:17
12/13/2001	darren_harrell@hotmail.com	Downtown 5 BW	38:24	5.15M	Had a real good run going until I hit MUD on a sharp turn and hit the pavement HARD. Left wrist is hurt, not broke, but hurt. Ruined a good run. Would have broken 38:00 for sure.	07:27
12/12/2001	hankelope@gmail.com	Tempo Run	11:48	2M	2 Mile warmup, then 2 miles at tempo pace (5:57, 5:51), the 1 mile cooldown. Last hard run before Kiawah 5k, then I'll take it easy for a little while.	05:54
12/11/2001	darren_harrell@hotmail.com	Downtown 5 BW	38:45	5.15M	Dark:30 run. Ran good, felt good, did not push it until last mile. Could not see splits.	07:31
12/11/2001	hankelope@gmail.com	Track Workout at DBHS	10:45	2M	800's at target 5k race pace (2:45-2:50)with short rest: 800's - 2:46, 2:46, 2:44, 2:39	05:22
12/9/2001	darren_harrell@hotmail.com	Highland 5	36:26	5M	Cool, maybe just a little cold, finally. Ran hard. Smooth and easy to start and built up to a good strong finish. 7:15,15:07,???,29:35 Last mile @ 6:51. Was determined to break 37:00	07:17
12/7/2001	darren_harrell@hotmail.com	Highland 5	37:15	5M	MeatBall Day Run!! Brett's 13th B-Day too!! I miss you Steve, you are my hero.	07:27
12/5/2001	hankelope@gmail.com	Tempo Run	11:56	2M	Pick up mile 2 and 3 of 4.5 mile run. 5:53 and 6:03 (several hills) on the hard miles.	05:58
12/5/2001	darren_harrell@hotmail.com	Highland 5	37:10	5M	A good run. Very warm evening. Felt really good, ran easy the thru 3 mi. picked it up a bit the last 2 mi. Bad traffic out on the streets. Got to find some residential street to run on.	07:26
12/4/2001	darren_harrell@hotmail.com	Highland Area Run	30:05	4.1M	Had to alter after 2 mi mark because of traffic. Felt o.k. and was able to push last 3/4 mi pretty hard. Guess on distance.	07:20
12/4/2001	hankelope@gmail.com	Track Workout at DBHS	10:00	2M	400's - 1:15, 1:15, 1:15, 1:12, 1:14, 1:15, ??, 1:13	05:00
12/1/2001	darren_harrell@hotmail.com	Saturday Morning Run	47:06	6M	Not a measured course, just ran here and there, ended up Downtown and around Sevier Middle School. Nice cool moring run. Last 1/2 mile @ 3.30, got to get back into shape and I am starting here.	07:51
11/30/2001	darren_harrell@hotmail.com	Highland Run Modified	34:36	4.6M	Guessing on distance. It has been so ling since I ran, I got lost, had to modify the course a little, because of traffic.	07:31
11/28/2001	hankelope@gmail.com	Tempo Run	11:46	2M	Crazy 8's course - 5 miles total with two tempo miles. 8:00, 5:55, 7:28, 7:15, 5:51. Felt sluggish...	05:53
11/27/2001	hankelope@gmail.com	Track Workout at DBHS	11:15	2.25M	400's - 1:17, 1:13, 1:14, 1:14, 1:14, 1:14, ? (didn't time the last one) Plus four 200's at about 90% effort	05:00
11/25/2001	darren_harrell@hotmail.com	Downtown Circle Run	49:05	6.1M	Didn't get in any hurry, for sure. Running off all of the cakes and pies (MMMMM) Hot day, won't say that again for all long time I am sure.	08:03
11/24/2001	asicsman@hotmail.com	Richlands Long Run	01:43:25	14M	Long run, Super hilly, legs dead. Sick w/ sore throat!	07:23
11/22/2001	asicsman@hotmail.com	Airport Run	36:09	5.5M	Kicked ass today, Felt crappy best time yet on this mountainous course! 7:18 first mile up!	06:34
11/22/2001	moose19775@yahoo.com	Annual Turkey Trot, Miamisburg, OH	51:16	5M	2298 out of 3336 runners.	10:15
11/21/2001	darren_harrell@hotmail.com	Highland/Ft Henry Run	34:00	4.3M	Guesstimate on the distance. Ran from Civic Aud. Ran OK, nothing special.	07:54
11/21/2001	hankelope@gmail.com	Tempo Run on Greenbelt	15:00	2.5M	2.5m tempo @ 6:00 pace. Felt good and the effort was easier than expected. Timed the quarters. Very consistent - fastest was 1:27, slowest 1:32. Total miles 7.0.	06:00
11/20/2001	darren_harrell@hotmail.com	Center Street Up & Back	32:00	4.3M	Start/Finish @ Civic Aud. Dark 30 Run while NLH played b-ball. Ran easy.	07:27
11/19/2001	hankelope@gmail.com	Track Workout at DBHS	12:35	2.25M	1200s - 4:16, 4:09, 4:10.	05:36
11/18/2001	david@myfoxfamily.com	Greenbelt 11miles	01:22:52	11M		07:32
11/17/2001	david@myfoxfamily.com	Santa Special Mile	05:27	1M		05:27
11/17/2001	darren_harrell@hotmail.com	Downtown Circle Run	46:14	6.1M	Sa Weet Saturday Morning Run. 2 mi. @ 14:55, ran nice and easy after that and kicked in last mile @ 6:54. No foot pain. Layoff is over (^_^) Harry Potter Movie is GREAT!!!! Saw it last night.	07:35
11/17/2001	hankelope@gmail.com	Santa's Special Open Mile	05:14	1M	1:10, 1:20, then hung on for dear life the last two quarters! Felt good the whole way. Kicking myself now for not kicking harder at the end. Should have broken 5:10! Bottom line - good race.	05:14
11/14/2001	asicsman@hotmail.com	Jamestown,KY mile repeats	10:49	2M	2X1mile on road(measured) w/ 3:25 rest. 5:38, 5:11; Felt super! Last one would've been faster if not for side stitch! legs shot today!	05:24
11/14/2001	darren_harrell@hotmail.com	Highland 5	37:18	5M	(^_^) NO PAIN!!! Ran good and steady the whole way. Did not push it at the end. Maybe run the Sata Special Mile Sat.	07:28
11/14/2001	hankelope@gmail.com	Fairacres Hills	11:14	2M	2.5 mile warmup. 1-mile - 5:37, short rest, 1-mile - 5:37. Faster than a few weeks ago so making progress.	05:37
11/13/2001	hankelope@gmail.com	Track Workout at DBHS	08:06	1.5M	800s - 2:43, 2:40, 2:43. DNF on 4th 800 with calf cramp (after going through 400 in 1:17). Skipped 5th 800. Very frustrating! New DB track is awesome!!!	05:24
11/13/2001	darren_harrell@hotmail.com	Tribe Circle + Fort Henry	30:05	4M	Long lay-off, foot pain eased so I thought I would try it. OK until mile 3, started feeling some pain, and now it's sore. *&%!@, I hate an injury!!!	07:31
11/12/2001	darren_harrell@hotmail.com	Highland 5	37:10	4.8M	Short course. Started @ Iggy Biggies but went to Ft Henry/Center St point. Did not feel good, slugish, slow, tired. As Snoopy says "BLAH!"	07:45
11/11/2001	asicsman@hotmail.com	New Haven, KY long run	01:24:49	13M	felt great, 2.5 miles uphill around miles 6-8. Hard run	06:31
11/9/2001	hankelope@gmail.com	Crazy 8's Tempo Run	30:40	8K	Tempo run on Crazy 8's 8k course. 6:29, 6:01, 6:05, 6:13, 5:51 (.97 mi). Felt pretty good. Very good time for a tempo, especially with all the traffic!!! Last 4 miles faster than Apple Festival 4m. Go figure... Total miles about 7.5.	06:11
11/9/2001	asicsman@hotmail.com	Leb Ave. Mile Repeats	10:47	2M	2X1mile on highway w/3min rest. 1-5:25, 5:22. Best w/out yet! Felt a bit flat. Mileage is high,70's.	05:24
11/7/2001	darren_harrell@hotmail.com	Tribe Circle Run	22:57	3.4M	Ran pretty hard, still had some left. Knee was much better, but I have a really sore left foot. May have to set out a couple of days. Can hardly walk now.Bummer (:	06:45
11/6/2001	hankelope@gmail.com	Quarters on Greenbelt	07:30	1.5M	On Greenbelt - Jog 1 mile, alternate hard/easy quarters for 3 miles. 1:16, jog, 1:16, jog, 1:14, jog, 1:15, jog, 1:14, jog, 1:15, jog. A little slower than track but that was expected.	05:00
11/6/2001	darren_harrell@hotmail.com	Civic Center 5K	23:05	3.1M	Night run while Nathan practiced B-Ball. Sore legs and a hurting left knee. Odd feeling. Ran just easy, not pushing it much.	07:27
11/5/2001	darren_harrell@hotmail.com	Church Circle Run	47:00	6.1M	1st run in a week. Longest layoff since I started running Aug 2000. I hate not running. Ran good, easy, the whole way. Felt like I had alot of energy. P.S. I went to the UT vs Notre Dame Game.	07:42
11/4/2001	asicsman@hotmail.com	Glasgow, KY Turkey Trot	32:07	5M	Horrible, The courses in KY are all super hilly, Bigger hills than last week! Legs a lil' beat from fast long run! 3rd overall! lost money again :(	06:25
10/31/2001	asicsman@hotmail.com	Track Work	10:07	2M	8X400m 100m rec. WINDY! TORNADO WISE! 70,73,74,76,70,81,80,83. could not get into rythym. First 4 was too quick! cant hold that pace yet!	05:04
10/30/2001	darren_harrell@hotmail.com	Tribe Circle	24:23	3.4M	Ran it backwards. Up the BIG HILL. Kinda pushed it most of the way.	07:10
10/28/2001	darren_harrell@hotmail.com	Downtown 5	37:17	5.15M	Course PR. Really good run for me. I am starting to like this course more and more. 7:25,14:45 @ 2 mi. Last 1/2 mile was 3:10.	07:14
10/27/2001	asicsman@hotmail.com	Old Mulkey Half Marathon/ Tompkivil	01:28:04	13.1M	1st O/A.CR Hilly as Grandfather Mountain! 1-6:45,2-?,3-21:30,4-28:13,5-34:52,6-41:20,7-48:01,8-55:13,9-?,10-1:08.14,11-1:15.02,12-1:21.00. Went one mile further, wrong turn!	06:43
10/27/2001	darren_harrell@hotmail.com	Highland 5	36:05	5M	Great run. Missed Course PR by 1 sec. Felt really good. Ran early Sat. morning, kinda cold, but was a classic "SA WEET" Run.	07:13
10/24/2001	asicsman@hotmail.com	Intervals on Jamestown course	11:12	2M	2X1mile in darkeness(splits in neon:)) w/ 2:45 rest, 5:44, 5:28. Asthma flare up, still faired decent. 5 total mi.	05:36
10/24/2001	hankelope@gmail.com	Tempo Run	48:26	7M	Two hard miles back-to-back on Greenbelt. 5:55, 5:59. Not too crazy about the times, but good effort after tough track workout yesterday. Legs were a little dead.	06:55
10/24/2001	darren_harrell@hotmail.com	Downtown 5	39:35	5.15M	Not ran this course in a long time. Ran consistant the entire way.7:40 1st mi. 7:35 2nd, did not get any other splits, got to dark. No kick on last mile. Felt good.	07:41
10/23/2001	hankelope@gmail.com	Track Workout at North HS	13:10	2.5M	1200s - 4:12, 4:09 400s - 1:13, 1:16, ?, 1:14 (didn't time 3rd 400). Best effort in a track workout in a few years. Very drained by the end of the W/O!	05:16
10/22/2001	darren_harrell@hotmail.com	Boys Club/Greenbelt	36:20	4.9M	Good run. Felt good, and had off and on quick spurts through out run. Nice warm Fall afternoon.	07:25
10/21/2001	asicsman@hotmail.com	Russ. County Long Run	01:22:00	13M	Great Run, Faster than planned, but I hadnt ran fast all week, so I gunned it down, PR for the distance! I will pay the price this week for this one	06:18
10/21/2001	darren_harrell@hotmail.com	HIGHLAND 5	36:35	5M	Nice run. Easy start but fairly quick, 7:20, 15:15, didn't get 3 mi split. 29:45 @ 4mi, last mile 6:55. Beutiful Sunday evening run. (^_^)	07:19
10/20/2001	darren_harrell@hotmail.com	Village Idiots Run	01:01:00	7.5M	Easy pace. Small group run. Never broke a sweat. I wanted to run much harder.	08:08
10/19/2001	david@myfoxfamily.com	McDonalds Loop	31:22	4.9M		06:24
10/18/2001	hankelope@gmail.com	North Cross Country Course	19:00	3M	Track session derailed because of football game so I did medium effort run on North CC course. Started easy and picked it up after about a mile.	06:20
10/17/2001	darren_harrell@hotmail.com	Downtown Run	50:42	6.6M	Pretty long run after some time off. Ran easy and felt fresh. Cool fall day, with a light breeze. Guesstimate on the distance. 15:00 @ 2 mi. the rest is a mystery.	07:41
10/17/2001	hankelope@gmail.com	Tempo Run	49:00	7M	Two hard miles back-to-back on Greenbelt. 5:58, 5:55.	07:00
10/14/2001	darren_harrell@hotmail.com	Fall Fling 5K	20:53	5K	Wise, Va. Very Windy day. Tough Course. Ran pretty good for course and conditions. 6:23,13:10 (2 major hills in 2nd mile. 3rd place age group, 16Th overall.	06:44
10/14/2001	asicsman@hotmail.com	(Tempo) Hodgenville Railsplitter 5k	18:47	5K	1-5:44, 2-6:24(uphill,windy)3-5:54. easy run,+ indicator 70mile week, legs trashed	06:04
10/13/2001	asicsman@hotmail.com	New Haven, KY long run	01:27:00	13M	felt great,mile 4-7 straight up hill!	06:42
10/13/2001	hankelope@gmail.com	Kid's Cafe 5k	18:34	5K	5:52, ?, ?. No splits. Awesome course. Finish: 1/1 (O/AG).	05:59
10/11/2001	darren_harrell@hotmail.com	Boys Club/Greenbelt	40:18	5.4M	Ran steady. Picked it up a bit the last 2-1/2 miles. Felt pretty good for being sick earlier in the day.	07:28
10/11/2001	hankelope@gmail.com	Fairacres Hills	30:00	4.5M	1-mile repeats in between warmup and cooldown. 5:44, 5:47 with a few minutes rest between	06:40
10/10/2001	darren_harrell@hotmail.com	Highland 5	36:15	5M	Perfect fall afternoon. Ran super hard, had nothing left for last mile though. 7:05,14:44(7:39),21:54(7:10),29:10(7:16),36:05(7:05) Tired!! 2nd fastest run on this course.	07:15
10/10/2001	asicsman@hotmail.com	Track Work	10:50	2M	2X1mile on track w/ 3:30 rec. 5:20, 5:30. Felt good. last one very windy on backstretch. Best w\out yet!	05:25
10/9/2001	hankelope@gmail.com	Track Workout at North HS	11:40	2M	800's - 2:44, 2:40, 2:45, 2:42, leg cramped slightly on 5th 800 so I stopped.	05:50
10/9/2001	darren_harrell@hotmail.com	Sevier Area Run	32:00	4.4M	Ran easy the whole way.	07:16
10/6/2001	hankelope@gmail.com	NFS 4m	24:35	4M	5:55, 6:07, 6:35, 5:56. Tough 3rd mile! Brutal weather - rain, wind, cold. Finish 15/1 (O/AG)	06:09
10/6/2001	darren_harrell@hotmail.com </