| 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 | | 21.66 | 0.00 | 0.00 | 1.25 | 22.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
| Routine, easy run at JBH. Legs felt like they had alittle more snap, although how they would ahve felt at 10K pace is anyone's guess. Anyway, waiting to hear on St. George efore deciding how to proceed. Looking at a mileage cutback for the rest of May, most likely, in any event while I get my act together psychologically (and give myself a much-needed break). |
| 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 | | 3.40 | 0.00 | 0.00 | 1.25 | 4.65 |
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Intervals tonight at FHS. Scott the PA was there. As I expected, he's a lot faster than me. We did a warmup jog, then some drills (skipping, high knees, butt kicks, and kinda of a sidweays jumping jack), then ran 10 X 200. At least I think I ran 10. Have to check the Garmin to be sure... Yep, did 10, at speed ranging from 42 to 47 seconds. At least I didn't go over 50, and 46, as it turns out, is my recommended R pace under Daniels at my current VDOT level. Did not feel very fast tonight, and those things wore me out. I haven't had sprint drills like that since high school. I remember running one similar workout at NLR East, but I don't think I ran 10 200s, not did I run them quite this fast. Warmed down with five jogged laps.
I'm not sure what tonight's workout is going to do for me. I guess it may improve my economy and speed; it's not gonna do much for my VO2 max or anything. But that's what I get for doing a workout from a triathlon coach... |
| 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 | | 4.59 | 0.00 | 0.00 | 0.00 | 4.59 |
| VERY sore in the glutes after last night's intervals. Started out very slow on tonight's RR, gradually accelerated as I loosened up. By the end, I was actually running decenlty, but I started so slow that the overall average remained 10:10. Think I'll do some good stretching now. |
| 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 | | 3.87 | 0.00 | 0.00 | 0.00 | 3.87 |
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Eighty-six degrees tonight at 6 p.m. as we set out from Fleet Feet for the fun run. I think I'm really about to start missing my treadmill... The same 6-7 people show up -- four young guys in front, then me, then two women. Except that I got tired of looking at the back of the young guys and decided to catch them. Even Jason. Finally reeled them in with about half a mile to go on the last uphill, and actually beat Robbie and Jason. Nice. The pace wasn't horrible, 8:48 overall, but I'm still paying for Tuesday night's 200s, so it was tough to get loose. Basically that took two miles, then I decided to catch them. Last 1.9 miles were more like 8:34 pace.
Debbie came in at work and handed me a "PA Day" present from WB (never mind that PA Day is actually in October; Nurses Day is this week, and he thought he had to give the PAs something too). It was a $50 gift card to Fleet Feet! Nice! And timely, given that the Adizeros are just about shot and I have to get some shoes pretty soon. That card may get me about a shoe and a quarter free, and I'll swing the rest. |
| 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 | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
| Easy today with a bit of a progression. Have to work this weekend, so not sure how much running will be done. A lot cooler today than yesterday for sure. |
| 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 | | 21.66 | 0.00 | 0.00 | 1.25 | 22.91 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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