| 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 | | 37.97 | 0.00 | 6.00 | 3.12 | 47.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.12 | 0.00 | 0.00 | 0.00 | 11.12 |
| Ended June with 11 slow and easy. Ran 3.1 with Sheri before everyone else got there, then 8 with Rose, Jessi and Lionel. I think we were running about 9:30 miles for the last 8, but the Garmin died at about 7 miles so I don't know for sure. The loop got me back to the car at 11.1 and I decided to shut it down rather than stretch it another mile. Only 116 this month with way too many off days. I'll have to do better in July. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.38 | 0.00 | 0.00 | 3.12 | 6.50 |
| Tweaked the schedule a bit. Instead of easy 6 this morning and speed work tomorrow before work, decided to do the speed work today with the crew at SHS and the easy 6 tomorrow. It was a little warmer than forecast when I got out there. The rest of the bunch showed up while I was in my first rep and we only actually did one together, but it accomplished the goal of holding me accountable. 5 x 1000 at something resembling 5K pace. Can't give you all the splits because the Garmin locked up in auto pause at the start of the fourth rep, but they were close. I was still a little tired from Sunday's 11, but it wouldn't have been much better 12 hours later. Would have been cooler though. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Easy run with the ladies from Marketplace, which was just what I needed 10 hours after track work. Felt good enough to put the hammer down for the last mile, sorta, to catch and pass Jennifer, Summer and Summer's fetus. Last mile was 8:26 so I guess that qualifies. The Garmin is pretty much shot. Barely lasted through an hour run. Sigh. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Low and slow with the Angels at Ben Geren. I didn't need to be going fast, and I didn't. Picked it up some as I finally got warmed up,. Also met Tracy and Ashley after the run, couple of WRA grads. Hmmm... This one was just getting the miles in. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 0.00 | 6.00 | 0.00 | 9.03 |
| Bed magnet got me on the 4th. Tiffany asked me to run with her today and I figured that would make sure the bed magnet didn't get me again, then I'd do my tempo run after I warmed up with her. Worked out that way, although the humidity was a complicating factor. I was struggling to maintain tempo pace, especially in the first three miles when I was running downwind. Into the wind I was able to go faster more comfortably but it was still a struggle. Basically broke it down into tempo intervals. My tempo miles were 8:10, 8:06, 8:04, 7:52, 7:55, 7:48. Clearly upwind was faster too. |
| 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Met the group at the WAR room but ended up mostly running alone. I forgot the watch, so had no idea of pace, just settled in at something that felt comfortable. My guess is mid-9s but not sure. I was through with 8.1 by 7:30, but not sure exactly when we started. Anyway it felt pretty good. I'd had a concern with a twinge in my left groin at work yesterday but it was no issue today at 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 | | 37.97 | 0.00 | 6.00 | 3.12 | 47.09 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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