| 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 | | 30.21 | 4.26 | 3.00 | 0.00 | 37.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| LT intervals on the mill. This time 2 X 1.5 at 10K pace (8.1 mph -- 7:24). With warm, cool and recovery, a total of 7 miles, making 51 for the week. Wasn't easy, wasn't horrible. Legs were a little stiff from last night's slog through the heat, but they loosened quickly. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Easy indoor track run. Actually had somebody to run with, sorta. Attractive chica passed me on 2nd lap, but wasn't going fast enough to leave me behind. So I trailed her for 2.5 miles, largely for the scenery. Since she was at ~9:00 pace, worked out fine. Just maintained the same pace after she peeled off to lift weights and do lunges. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 3.26 | 0.00 | 0.00 | 7.18 |
| I'd considered a rest day after feeling really blah all day at work, but wound up doing a good mill run: 7.18 with 3.26 at 7.6 mph, which is roughly my GMP. Went better than I expected. Guy on the TM next to me was walking at 4.5 mph, which is a really fast walk. As I was doing the cooldown after the MP, he asked if I was training for a marathon. I said I was. He said I really made it look easy. That was a nice compliment. Then a personal trainer stopped me in the locker room and asked how much running I was doing. I guess people are noticing. Tomorrow, not sure. Maybe an easy 4 or 5 after the soccer game, maybe a rest day. We'll see how I feel. |
| 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 | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
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Slow 67 laps at Altman (5.05) at 9:17 pace. Had no problem keeping it slow, and was interrupted early by a page. Chica was there too, running some, doing more lifting. I also did some lifting after the run, all upper body and core. Haven't noticed my right glute niggle lately; maybe the strength work has taken care of that (knock on wood). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Semi-progression run on the track at Altman after work, 4.00 in 37ish. Last mile was at GMP. Kept it shorter than usual because the plan is to get up at dawn tomorrow and get in a run before work, and I don't wanna do that one on dead legs. |
| 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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Run before work was a fail; goofball failed to realize that MAFC doesn't open until 7 on Saturday, which does not compute when I'm officially supposed to be at work at 7.
So what I did instead was run during work; finished my rounds, went to run instead of to lunch, and decided to keep going until (a) I finished 10 miles or (b) I got called to the ER. B happened first, but not by too much; I got in 8.20 miles before I got buzzed. Pace was somewhere around 9:20, not pushed but not EPMC either.
Silky's running Western States today. Dude is crazy, but I have to give it up to him. He's raising like $13,000 for the Wounded Warriors with this particular stroke of insanity covering 100 miles and who knows how many hours.
Oh yeah, date tomorrow, woman named Colleen (I think that's how she spells it). Thanks to the fix-up elves, so I haven't met her, but we had a nice phone conversation last night. She raises dogs for a living. I gotta decide on a restaurant that's open on Sunday night and call her with time to meet. |
| 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 | | 30.21 | 4.26 | 3.00 | 0.00 | 37.47 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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