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TRACY WILLIAMS
- Female
- Birmingham, AL
- United States
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- Blog Posts (2)
- Discussions (231)
- Events (5)
- Groups (13)
- Photos (77)
- Photo Albums (4)
- Videos
TRACY WILLIAMS's Groups
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P90X
7 members
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2010 Goals
15 members
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Two Hundred Sit-Ups
36 members
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Two Hundred Squats
8 members
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One Hundred Push Ups
57 members
TRACY WILLIAMS's Discussions
Did you run today?
Replied Mar 16
Did you run today?
Replied Mar 14
TRACY WILLIAMS's Events
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Fitness in Montion (TM) 5K walk/Run
March 20, 2010 from 8am to 11am – formerly WynnSong Cinemas
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2nd Annual Rumpshaker 5K
March 27, 2010 from 8am to 11am – Sloss Furnaces
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Talladega 21000 for Prostate Cancer
April 11, 2010 from 8am to 1pm – Talladega Superspeedway
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Country Music Half Marathon
April 24, 2010 from 7am to 11am – Downtown Nashville
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UAB Dollars for Scholars 5K/10K Run
April 30, 2010 from 6:30pm to 10pm – Pepper Place district in downtown Birmingham
TRACY WILLIAMS's Page
Gifts Received
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Latest Activity
- UAB Dollars for Scholars 5K/10K Run on March 17, 2010 from 6:30pm to 10pm
- Country Music Half Marathon on April 24, 2010 from 7am to 11am
Fitness in Montion (TM) 5K walk/Run at formerly WynnSong Cinemas
March 20, 2010 from 8am to 11am
The race will begin in the parking lot of the Point of Grace Ministries, formerly WynnSong Cinemas off Lakeshore Drive, the route will go west on Lakeshore to designated turnabout and return headed east to end at the starting location.
Delta Sigma…
Started week 2 of HM training:
Target - long run 10 mi 14:10-15:10 pace (~4.2 mph), mid 2 mi @ race pace (12:59; ~4.6-4.7 mph)
ACTUAL
5 min warmup (0.28 mi)
4.08 mi @ 4.2 mph (54:08)
1.0 mi @ 4.7 mph (12:28)
1.25 mi @ 4.2 mph (17:55)
0.75 mi @ 4.0…
Did 5K race - Preseverance Run - 40:57 - not bad!
Did 5K race - Preseverance Run - 40:57 - not bad!
Talladega 21000 for Prostate Cancer at Talladega Superspeedway
April 11, 2010 from 8am to 10am
Ladies and Gentlemen start your engines!!!! Come Race Talladega Superspeedway!!!
This one of a kind Half Marathon starts and finishes on the Track and you will experience every part of the Superspeedway. You’ll be running on the apron of the track…
My next event is Preseverance Run 5K this Saturday (3/13/2010) - sponsored by a local church (Dawson Memorial Baptist Church). According to website, this is a flat, fast course. Shoudl be a good run.
(3/11/2010)
Speedwork (Fartlek)- target 12:00 min-mil for 3 mi
PLANNED
1 mi warmup (3.5 mph); 3 mi F, including 5 X 2 min, w/ 2 min recovery (3.5 mph), 1 mi cooldown (3.5 mph)
MY WORKOUT
1 mi-warmup: 17:13
Split 1: 1.15 mi
Split 2: 1.36 mi
Split 3…
Checked website today for official results - 1:13:20.
3/9/2010
Continue HM training
Tempo - target 12:15 - 12:35 for 2 miles (~ 5 mph); total @ tempo 24:30 - 25:10
PLAN
1 mile walk/warmup, 1 mile @ tempo, 0.5 mile recovery, 1 mile @ tempo, 1 mile (total 4.5 miles, assummed 16:00 pace for walk/recovery…
Did Fat Burning Express DVD again this morning (@ 4 AM!) This would have been day 3 of 6 but I missed yesterday morning. Probably won't try to make up the missing day since I have a race this weekend.
3/8/2010
Found 13-week HM training plan in Jan/Feb Women's Running magazine
Week 1 - long run
Target 8 mi @ 14:01-15:01 pace
5-min warmup (0.29 mi) and 5-min cooldown (0.20 mi) not included - total 6.14 mi (1:35:00)
Range was 3.5 - 4.3 mph
Treadmi…
I see you did post the pix. You rock girl! Love the photos - congratulations
Profile Information
- About Me
- I started running right before New Years 2009 - mainly as a means to 'fire up' my workouts, so this wouldn't be this another New Year's resolution that I didn't keep - :). Besides, running is also a great way to meet great people!
I can't go a long time not running without feeling guilty for not running. This is especially tough when I'm injured, because I'll want to rush your recovery - which is not good. But being a part of a community like this keeps me grounded.
- Activities
- Besides 'running', I like golf, hiking, tennis, weight-training, biking, dancing. Just being outdoors is fun for me (sometimes just relaxing by the pool or lake is enough). One thing I would love to learn to do is swim.
- Events you have Finished
- 2010
* Red Nose Run 5K (1/9/10) - 42:07
* Village to Village 10K (1/23/10) -1:30:28
* Conquer Cancer Run 8K (1/30/10) - 1:12:30
* BR5K (2/13/10) - 40:21 [that's 3 minutes better than last years' time - (2009 - 43:25)!
To date (Nov 09) since starting running in Dec 2008, I have run a total of 16 races, including ten 5Ks, one 8K, and two 10Ks (the remaining races were various distances, 2-5 miles). I didn't run any races in Dec 09 since my knees were plaguing me.
- Events you will Finish
- 2010
** Red Nose Run - Jan 10
** Conquer Cancer Run 10K - Jan 10
** Mercedes Half-Marathon - Feb 10
** Rock N Roll Madri Gras Half-Marathon - Feb 10
** APCO Power Run 8K - Mar 10
** Georgia Half-Marathon - Mar 10
** Talledega Half-Marathon - Apr 10
** Statute to Statute 15K - Apr 10
** Country Music Half-Marathon - Apr 10
MySpace-Countdowns
2009 Races
Conquer Cancer Run (1/31/2009, 2.00 miles, 28:35)
Mercedes BE5K (2/14/2009, 43:25)
APCO Power Run 5K (3/7/2009, 45:20)
Women's Health 5K (5/9/2009, 44:14)
Zoo Run 5K (5/16/2009, 45:49)
XTERRA Trail Run 5K (5/24/2009, 1:05:50)-1st in my age group! (times posted at race were incorrect; had me in 2nd place)
Race to the Courthouse 5K (6/27/2009, 42:46)
Retro Run 5K (7/18/2009, 44:57)
Big Brothers Big Sisters Night Run (8/1/2009, 1:00:52)-1st in my age group!
Historic Lincoln Grand Prix 5K (8/8/2009, 43:57)
Fat Danny's Trail by Trial 5 miles (8/15/2009, 1:27:20)
Danny's Heroes Run for Wishes (8/29/2009, 45:18)
Ross Bridge 8K Run/Walk & Health Expo (9/5/2009, 1:08:00)
Race for the Cure 5K (10/10/2009, 41:53; another PR - 13:30-min mile!)
Vulcan Run 10K (11/7/2009, 1:27:56)
Iron Bowl 5K (11/21/09, 39:42 - best 5K time ever, 12:48-min mile!)
Montclair Run 10K (1/26/09, 1:25:20)
Mercedes BE5K (2/14/2009, 43:25)
APCO Power Run 5K (3/7/2009, 45:20)
Women's Health 5K (5/9/2009, 44:14)
Zoo Run 5K (5/16/2009, 45:49)
XTERRA Trail Run 5K (5/24/2009, 1:05:50)-1st in my age group! (times posted at race were incorrect; had me in 2nd place)
Race to the Courthouse 5K (6/27/2009, 42:46)
Retro Run 5K (7/18/2009, 44:57)
Big Brothers Big Sisters Night Run (8/1/2009, 1:00:52)-1st in my age group!
Historic Lincoln Grand Prix 5K (8/8/2009, 43:57)
Fat Danny's Trail by Trial 5 miles (8/15/2009, 1:27:20)
Danny's Heroes Run for Wishes (8/29/2009, 45:18)
Ross Bridge 8K Run/Walk & Health Expo (9/5/2009, 1:08:00)
Race for the Cure 5K (10/10/2009, 41:53; another PR - 13:30-min mile!)
Vulcan Run 10K (11/7/2009, 1:27:56)
Iron Bowl 5K (11/21/09, 39:42 - best 5K time ever, 12:48-min mile!)
Montclair Run 10K (1/26/09, 1:25:20)
TRACY WILLIAMS's Photos
TRACY WILLIAMS's Blog
REFLECTIONS
Tomorrow (12/29/09) will be my one-year running anniversary. So I thought I would take a few moments to reflect on and chronicle ‘My Year Running’.
WHY I STARTED RUNNING: I wanted to ‘rev-up’ my weight loss. I didn’t want to make this another ‘New Year’s resolution’. So, I started in December (2008). To keep myself honest, I registered for a couple of races early in the upcoming year – one in January and one in February.
MY RACE HIGHLIGHTS: On this day 12/29/08, I ran 1¼ miles in 24:50 (17:44/… Continue
WHY I STARTED RUNNING: I wanted to ‘rev-up’ my weight loss. I didn’t want to make this another ‘New Year’s resolution’. So, I started in December (2008). To keep myself honest, I registered for a couple of races early in the upcoming year – one in January and one in February.
MY RACE HIGHLIGHTS: On this day 12/29/08, I ran 1¼ miles in 24:50 (17:44/… Continue
Posted on December 29, 2009 at 12:04am — 5 Comments
'Sole' Story
Everyone has a story. For some it's a story of wanting something more, for others it's a story full of tears, heart and determination. "Sole Stories" will give you a glimpse into what drives women to change their lives and their "soles" ...
For the rest of the story, check out http://www.blackgirlsrun.com/2009/10/sole-stories-tl-williams.html. I hope it will be inspiration to someone.
(Originally posted at Black Girls Run! 10/5/09)
For the rest of the story, check out http://www.blackgirlsrun.com/2009/10/sole-stories-tl-williams.html. I hope it will be inspiration to someone.
(Originally posted at Black Girls Run! 10/5/09)
Posted on October 5, 2009 at 8:56pm — 2 Comments
Comment Wall (28 comments)
- At 11:16pm on February 28, 2010,
TRACY WILLIAMS said…
- Thanks, Todd. Back home now. Sore, but loved it every minute of it!
- At 7:47am on February 26, 2010,
Todd Powers said… - Give it to em' this weekend, Tracy!
I wish you the best!!!!!
- At 8:46pm on January 1, 2010,
Tonya Lawrence said… - Hi Tracy, I will actually be starting a 5k training group in a few weeks. Right now just doing a lot of cardio to get ready but I am so excited.
- At 10:57pm on November 20, 2009,
Sue said… - Tracy - good luck at your race!
- At 9:29am on September 8, 2009,
Kevin Green said… - Tracy - I sent you another invite to the Fantasy Football league. This one came from ESPN. Sorry for the confusion and please let me know if you need me to resend it. Thanks!
- At 11:14pm on August 24, 2009,
Kyle Stichtenoth said… - oh I would but I'm going to be out of town this weekend. Have fun!
- At 10:25pm on August 23, 2009,
Justus Stull said… - Tracy, Congrats on registering for the Half! If you are like me having one goal race in mind will keep you motivated to train hard so you can do well.
- At 1:20pm on August 6, 2009,
sneakersister said… - How did you like that XTERRA race? I considered one in my area in July but I guess I got scared. Trails are tough.
- At 9:08am on August 3, 2009,
Liz St Louis said… - Hi Tracy,
How's things? I see you ran this weekend. Well done! How did you feel? I've decided to switch to running a half Marathon in September instead of another 5k...I'm excited but am having to buckle down to some serious training ; ))
- At 9:19pm on July 8, 2009,
Erica said… - Hi Tracy thanks for stopping by and checking on me :) I actually just finished my first and 2nd 5k's these past two weekends I posted my first race race report here if you would like to check it out here... So how about you, you seem to keep busy how many races do you run a month?
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22608 Ridgeway
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phone: 586.279.5352
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22608 Ridgeway
St Clair Shores, MI 48080
phone: 586.279.5352
fax: 586.773.3355
skype: just-finish
email: info@justfinish.com
You can also find us here:
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