| 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 | | 39.20 | 1.03 | 0.00 | 0.00 | 40.23 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.62 | 0.00 | 0.00 | 0.00 | 10.62 |
| Hilly progression run at dusk before work. A day late, but I wanted to get in some Meg's Miles, and I did. Old Greenwood, Free Ferry, 66th Street, etc. Lots and lots of hills.
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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 | | 5.00 | 1.03 | 0.00 | 0.00 | 6.03 |
| Broke in the new Virratas with 6 indoors at MAFC, which probably will be my last run there. Ran the first 5 at 10:00 pace and then the last 14 laps at MP. Felt pretty good once I got going, which as usual on a recovery run took about three miles. Shoes were fine. Did some lifting and even some explosive moves like Anderson recommends. Quickly discovered my knees don't like explosive moves any more. I'll have to look at other ways to work on that. I think his concept is valid, it's just trying to figure out how to execute it at 53.
I got home at 7:10, got to sleep by 8, got up at 1:30. Hopefully I'l get a decent night sleep tonight and be back on day schedule tomorrow. Only to start this all over again Monday.
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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 | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Wound up sleeping most of the afternoon so my run was after dark. It was plenty chilly, about 27, but OK with a couple of layers once my hands warmed up. Which took about two miles. Took it easy for the first four miles before I accelerated a bit, but it was still an easy run.
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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 | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Joined the gang at Creekmore for a progression run. We started out around 11:00 pace and I wound up under 9. As usual from Creekmore, lots of hills. Not a bad run. Weather was very nice, around 45 with no wind. Very comfortable in shorts and T-shirt. Wore gloves but I'm not sure I needed them. Weather won't be so nice tomorrow; it's supposed to get cold. It was good to see Sherrie, Jill, Terry, David, Ronda and Sheri out there.
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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 | | 11.22 | 0.00 | 0.00 | 0.00 | 11.22 |
| Progression run down to the loop past Rheem and back. Got a little quicker on the return than I had intended, possibly because my late lunch had finally cleared my stomach (in the proper direction, fortunately). Enough hills to make it interesting and I could feel it for the last two miles but got it done nicely.
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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 | | 39.20 | 1.03 | 0.00 | 0.00 | 40.23 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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