| 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 | | 46.61 | 3.00 | 0.00 | 0.57 | 50.18 |
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| Night Sleep Time: 40.00 | Nap Time: 0.00 | Total Sleep Time: 40.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
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Reminded myself again why I don't do doubles. My six-miler last night ended at 8 p.m. or so. Ten hours later, I'm back out doing a 12-miler. And it's 70 degrees with 100% humidity on the first Sunday in January????? Cold front with a nice breeze finally moved in, after I'd already run nine or ten miles, but by then I was already drained. Humidity and I just do not get along; same with me and doubles, even if there happens to be a midnight between the first half and the second half. But I got my 12.33 in, and actually felt up to putting in a decent kick in the last few miles (being downhill helped). Total time, including more Gallowalking than I would have liked, 2:08 for almost 20K.
I have one week to go on Pfitz' five-week post-marathon recovery program. That leaves 20 weeks to Newport, if that's where I'm going to run. So I'll base build for two weeks, then start Pfitz 18/70. Unless my new edition of Pfitz arrives by then, in which case I may start on 18/85. We'll see what it looks like. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 on the TM. It was gonna be TM or nothing, because it's 32 degrees and raining. Only the fact that it was 70 degrees yesterday and the ground is still semi-warm prevented central Arkansas from becoming a total skating rink. As it was, overpasses are still nasty. But not a night to run outside. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| One month to the day since Memphis, and my best run since Memphis. Started out as a GA with some fartlek, and the fartlek turned into MP surges or intervals or whatever you want to call them. One lap, then two, then three, then six. Legs and GI tract handled it well, even with a tummy full of lasagna. Definitely the most life in the legs in a while. Probably in a month. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 on the TM. Stayed up too late Tuesday after the basketball game and then didn't sleep well once I went to bed, so it was a rough day from that standpoint. Run was OK, although I was still dragging. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.43 | 0.00 | 0.00 | 0.57 | 7.00 |
| Good hard 7 on the TM, mostly at 8:34 pace, with nine strides at the end. Finished in 59:01. I've had some 59-minute runs that were about five miles, not seven. I'm starting to think that's the way to go for May -- not do too much with the mileage, maybe top out at 80 mpw but with a higher mpw average, but push the pace more. Get to where sub-8:00 is more routine. Then routine it for about 3:25 in Newport or wherever (I need to pin that down pretty soon). |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.85 | 0.00 | 0.00 | 0.00 | 12.85 |
| Kinda pushed the pace this morning out at Maumelle; ran sub-9 for a lot of the way before the hills and then the brown bear got me. And when the bear bit, he bit hard and he didn't let go for about a mile and a half before I got somewhere where I could deal with him (if you have no idea what I'm talking about, count yourself fortunate). Once the bear went away, the rest of the run was fine -- except the cold front that blew through with 20 mph wind turned my hands into icicles. Better that than the 65 degrees it was at 5 a.m. before the front arrived. Anyway, even with the bear, I averaged 9:33 miles. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.61 | 3.00 | 0.00 | 0.57 | 50.18 |
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| Night Sleep Time: 40.00 | Nap Time: 0.00 | Total Sleep Time: 40.00 | |
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