| 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 | | 40.07 | 7.68 | 2.50 | 0.00 | 50.25 |
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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 | | 7.02 | 7.68 | 0.00 | 0.00 | 14.70 |
| Lousy weather for a cold run. Rain, wind, cold front coming through. Glad I did it, and glad I had some support. David L., Staci and Joel ran with me. David pushed me on my second loop ar Ben Geren, and they all three got so far ahead of me that I had to run MP to try to catch up -- and never quite did. The plan was for 15 with 8 @ MP. Wound up 14.7 with 7.7 @ MP. As they say, close enough. I didn't think I could get that much out of my legs as much as I ran this week and only one day after a hard race. But man, will I need that semi-day off tomorrow, although I'll still get in a short run at the clinic. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Double today -- slow and slower. Sheri et al were going 10ish, then I ran with the back markers of WRA at barely under 12:00 pace, ran being a relative term here. That's OK. Legs were quite sore after the weekend, and today was supposed to be a rest day anyway. May take that rest day tomorrow or do an easy 5. Tomorrow is supposed to be 12, but I don't have time to do 12, nor probably the motivation. So 5 tomorrow would actually be more miles than the plan calls for, albeit without the rest day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Easy 6 after work. I'm trying to figure out how to wedge a 55-plus week in with work. If I just do runs like this every day, I'd have 42, then throw in a 12 and an LT workout and I'd be darn close. But it's getting in that little extra quality that's tricky. May have to get up and do the 12 in the morning tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Twelve before work. Plenty of hills. Heavy legs after running at 9 pm yesterday. But I got it done, and even managed a little bit of progression. Took 1:54 to do the 12, so barely over 9:30 average, after the first four miles were >10. Now I've gotta go do a shift and a half at work. That oughta be fun... Early to bed for me, I suspect. |
| 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 | | 6.50 | 0.00 | 2.50 | 0.00 | 9.00 |
| After two days off for sheer exhaustion, felt up to undertaking a tempo run tonight at SHS after work. I didn't hit the full 4 miles of LT on the schedule, but I did manage 2.5. Considering that it was 75 degrees when I started, I thought that was pretty good. Now to shower, bed, and up at dawn to run with Tiff. |
| 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 | | 40.07 | 7.68 | 2.50 | 0.00 | 50.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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