| 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 | | 35.92 | 9.00 | 4.00 | 0.25 | 49.17 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.16 | 0.00 | 0.00 | 0.00 | 12.16 |
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Caught up on some sleep last night, or more accurately this morning. Got up at 7:15 to feed the cats, stretched out on the couch, and next thing I know it's 10:30. So went out after noon for a 12-miler. Tried out a new route, and a new gadget. Garmin's not working, so I downloaded an Android app called RunTracker that makes my phone into a GPS device. Seemed to be at least as accurate as the Garmin, and gives audio updates every five minutes (" time 19 minutes, 59 seconds, distance 2 point 06 miles, pace 9 minutes 29 seconds per mile."). Never had to get it out except to pause it while waiting to cross at lights, etc.
Since it was a new route, I wasn't sure of the distance, so the audio updates helped. Past Southside, down Old Greenwood to Phoenix, all the way down Phoenix to Rogers, back up Rogers to the mall. Wound up doing a lap and a half around the mall to get to the 12 miles I wanted. Legs felt pretty good until I started up the big hill on Rogers toward the freeway in the last three miles. Still wound up with a sub-9:30 average and a 60-mile week, so I did OK. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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Hard progression run tonight at SHS after a full day of work. Stretched out for about 30 minutes, then went to the track. Started off at a moderate pace, felt pretty good, and decided to push it after two miles. Used the RunKeeper, which overestimated distance by about 4%. It was telling me I was well under 8:00 pace, but I didn't think so. Turned out my average for the 36.2 laps was about 8:02 pace; subtract the two warmup miles, which were probably about 9:00 pace, and that's just about where I want it.
I think the 5K on Saturday, regardless of hitting or not hitting the PR, was useful in that it signaled to my legs that it's time to pick up the pace; 9:40 stuff is not gonna get it any more. A month ago, this run probably would have been at 9:00 at the same effort level. Tonight was really not bad. I felt I could have maintained this pace for several more miles, and I didn't eat or drink anything along the way.
Now to catch up on the sleep I didn't get last night... |
| 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 | | 6.27 | 0.00 | 0.00 | 0.00 | 6.27 |
| Recovery run tonight at Cross Park. Decided to run tonight and rest tomorrow night to watch hoops (although I might end up running anyway). Eleven laps, slow. Barely managed to finish in less than an hour. Legs really heavy, which is not exactly a surprise after three tough runs in three days. Got it done, though. Now to get some sleep... |
| 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 | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
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(NOTE: THIS WORKOUT ACTUALLY TOOK PLACE THURSDAY, FEB. 17)
Planned three at tempo tonight. Legs didn't feel quite right, and got a mild twinge at the end of mile 2. Decided shutting it down was the better part of valor; jogged out to finish the total distance. No further twinges, but I still think I made the right choice. Pulling a hammy now is not what I need. |
| 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 | | 6.64 | 0.00 | 0.00 | 0.25 | 6.89 |
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ALL OF THIS TOOK PLACE FRIDAY, FEB. 18
Miserable day at work. The patient that went south yesterday, died today. I've been beating myself up all day about the woulda/coulda factor. What could I have done differently? Don't know that anything would have made a difference. Talking to the family was horrible. They were all in the room when I declared her.
So tonight's run was self-therapy as much as training. Tweaked an old route to get 6+ out of it, then ran strides at the end. Even with the strides and recoveries, I finished nearly 7 miles in 1:03, so it was basically 9:00 pace. Didn't feel difficult, though. Didn't have much time to dwell on the patient; I was trying not to get run over by Friday night traffic, of which there was plenty.
I guess I just have to learn from this and go on. I hope I never get used to this, but I suppose I will if I stay in this job long enough. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| OK. I see that I typed Thursday's workout in the Wednesday box and Friday's workout in the Thursday box. There was no workout on Wednesday. That is all. |
| 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 | | 4.60 | 2.00 | 2.00 | 0.00 | 8.60 |
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Tonight was supposed to have been a tempo workout -- 2 at HMP, 2 at 10K. Almost got there. The first two was essentially MP, but the last 2, which I almost didn't run, went quite well and actually was at 10K pace. Total was 8.60 in about 71 minutes. I warmed up for 11 laps before I really decided to try intervals. First set was a bit sluggish, but maintained MP. Jogged for three laps, felt pretty good and went for it, and the pace went better. I was more comfortable doing 10K pace than I was at MP. Then jogged another mile to finish the workout. Even got the little post-workout glow.
Lot better day at work too. Nobody died, or went downhill rapidly, and only had to do two admits. So tomorrow shouldn't be too bad. |
| 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 | | 35.92 | 9.00 | 4.00 | 0.25 | 49.17 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | |
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