| Location: Fort Smith,AR,USA Member Since: Jan 01, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Dec. 5, 2009 -- St. Jude Memphis Marathon, 3:31:56. Boston qualifier for 2011. Two-time Boston finisher. 19 marathons so far in 10 states, Canada, Germany, England and Sweden. Next up: London (4/25/17)
5K -- 21:57; 10K -- 45:54; 20K-- 1:42:39, Half -- 1:39:30. All subject to improvement. Maybe. Or maybe not. Short-Term Running Goals: Short-term: Just get my motivation back and go from there Long-Term Running Goals: A lot of marathons, and other distances, slowly. Personal: Physician assistant/hospitalist, divorced since December 2010, one child (son). Ran high school track, took 10 years off, ran a 15K on my 25th birthday, took off next 21 years. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.46 | 31.16 | 0.13 | 0.80 | 111.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.33 | 0.00 | 0.00 | 0.00 | 6.33 |
| Slow and humid with Meagan and the WAR peeps at the WAR room. Too darn humid to run but I did anyway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| New route from the hospital after work -- Dallas to Massard to Phoenix to Leigh to SHS to Hardscrabble down Cliff to Rogers and back to the hospital. Detour back to the fitness center and it became 8+. Actually felt pretty good once the endorphins overcame the urge to curl up on the sidewalk and take a nap. Wound up with negative split and about 9:30 average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.06 | 0.00 | 0.00 | 9.06 |
| Treadmill run during work. After numerous interruptions, things settled down and I got the last four miles or so done without any beeping. Cranked the last mile or so up to MP and beyond and felt comfortable. With 10 days to go, I hope so. Legs really don't feel too bad, which is good because I still have some hard workouts left, like one more attempt at a Yasso.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| Went to the Frisbee golf lot after work to catch Kathy, Jill et al. in mid-run. Unfortunately, my back decided not to join me; it locked up. Jogged 1.7 and it wasn't loosening, and I said forget it and went home to soak in the tub,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.88 | 0.13 | 0.00 | 6.51 |
| Treadmill run after work, No sign of yesterday's lumbar issues, luckily. Cruised 5.5 then turned it up for the last mile, blasting the last minute at 8 mph. Felt OK other than a bad case of treadmil boredom, but there was a thunderstorm outside so I wouldn't have beenbrunning in that anyway. Seven days to go. Hopefully at this point (7:41 am MDT) I'll be past the 5-mile mark next Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Dress rehearsal along Phoenix. With the humidity, maintaining 8:00 pace for three miles wasn't easy. I kept telling myself it will be 30 degrees cooler at the start Saturday. Still don't know if I'm in that kind of shape, but I guess I'll find out.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| Slow and easy with the crack o chickens ladies. It'll be 30 degrees cooler Saturday, and not a moment too soon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.30 | 4.63 |
| Not so easy 4 with the peeps. They left a minute before I got there and it took me almost a mile and a half to catch up. It was darn near 80 degrees and humid. And I did 8 hill sprints at the end. But it's done. Travel day tomorrow, possibly with a shakedown jog in SLC, a short run Friday with a burst at the end to kick off my carbloading, and in 73 hours I'll be ready to start.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.13 | 0.00 | 0.00 | 0.50 | 3.63 |
| Found a nice place to run in SLC called Liberty Park, maybe a mile from the hotel. Wood chip path, shady, lots of other stuff in the park. I drove over there and did two laps around the chip path for my shakedown run, including "blasting" a half mile. I say blasting; it was barely under 7:00. Temp was 44 with some wind chill, felt wonderful. I barely broke a sweat even after that hard 880.
So I've started carbloading, UltraFuel and pounding some pancakes at the hotel buffet. About to head for the expo, then drive the course, then saunter up to Park City and over to Wyoming and check that off my list.
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| | Race: |
Big Cottonwood Marathon (26.219 Miles) 04:07:23, Place overall: 727, Place in age division: 44 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.71 | 26.22 | 0.00 | 0.00 | 26.93 |
| Race went very well for 17 miles, through the downhill and out of the canyon. Then the needle hit E. Wasn't trashed quads, I just had nothing left. The pace was very comfortable for the downhill. Didn't feel I had to push at all to maintain around 8:00 pace. But there just wasn't enough in reserve from the training plan. Didn't have a lot of fun either, especially for the last two hours. Therefore I'm going to reassess when or if I want to start doing marathons again. In the meantime, halfs, maybe even 10Ks. I'll have more to say later on this.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three on the mill at work. Very, very sore. Quads still not recovered from Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 5.18 |
| Slow run outside after work. Temps in the 50s as fall finally arrives. Legs are OK but sluggish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| Slow 4 after work. Legs were OK but I was incredibly tired. Sleepy, really. Just sluggish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 7.06 |
| Decent progression run with the crack o chickens crew. Still some soreness but I was able to do some low-9 stuff, and finishing 7 was no problem. Might even try 10 Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.36 | 0.00 | 0.00 | 0.00 | 13.36 |
| Broke the run up into two 6+ mile segments, about 30 minutes apart, with progression to mid-8s at the end of both. Went OK. Rest of the day, not so much.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.46 | 31.16 | 0.13 | 0.80 | 111.55 |
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