| 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. |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.01 | 0.69 | 9.00 | 0.25 | 53.95 |
|
| 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 | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Back to MAFC today. Warm up for 1.5 miles, then mile reps on the mill: Four at HMP, one at 10KP, with 440 jog intervals. Then warm down on the track. Went better than I expected. Legs protested for the first rep, then got in gear, and cranking it up on the last rep was no problem. Total for the week: 78 miles. Definitely feel better about my chances in Logan after this week. I still need a lot more speed work, including prolonged MP work, that I haven't done to date. But the speed work can start this week when my volume comes down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.69 | 0.00 | 0.00 | 6.69 |
| Easy progression on the indoor track (pretty soon I'll be back at SHS; probably could be now, in fact). Started off really slow, 10:00ish, and gradually got faster. Last 0.7 were at MP or faster. Legs felt pretty good, once I got loose, didn't sweat too awful much, and I felt strong as I accelerated. So a pretty good run to follow up on 78 last week. Tomorrow, a double; Phoenix with Cindy and the crew in the AM, something at the gym in the evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.37 | 0.00 | 0.00 | 0.00 | 9.37 |
|
5 a.m. run on Phoenix with Rose and Keith (Cindy didn't make it). Able to comfortably negative-split it, finishing with 9:21 average that didn't feel that fast. Distance 4.06. Probably a fish after work. Shower and nap first though.
Got in that fish, treadmill run with hills thrown in to spice things up (and because I've been short on hill work). Also did some weights before the run, working on the calves. Hoping a little extra strength will ward off the calf cramps. We'll see. Total of 5.31 miles in 50:00 even, 9.37 for the day. Both runs in the new Asics Speedstar shoes that arrived yesterday.
Not sure if I'll run tomorrow. That may depend on whether Cindy will be out for dawn patrol Thursday morning. I'm getting close to needing a day off, though. Have another new pair of shoes to try out, Kinvara 2s. Starting to wish I'd gone to 10s instead of 9.5, but maybe they'll stretch just a tad. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.78 | 0.00 | 4.00 | 0.25 | 11.03 |
| 4 with the crew at Marketplace, including Cindy. Rose decided to pick up the pace with about a quarter mile to go, then we all did. Keith ended up outsprinting me, but it felt kinda good to go all-out like that. We'll see if I have anything left to do HMP on the mill tonight after work. We'll also see if Eve is at work after yesterday's little incident. Didn't get to talk to Cindy, so no update on status, but her quick exit afterward may not be good news. Or it just may mean she needed to be at work early. Dunno. Tempo run after work, 4 miles at HMP in a 7-mile run on the mill. Went pretty well. Then I heard from Cindy. She's back with the ex, and has asked me not to run with the 5 a.m. group any more. So I guess that's over. Not a surprise, but still very disappointing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| Moderate progression on the track at MAFC. Felt pretty comfortable; close to MP for the last quarter mile but not quite. Work unusually light for a Friday, which is nice. Could use two more days like this to ease out of the week. Hoping to get about 10 tomorrow at Chaffee before work and 6ish on Sunday, which would put me close to 50. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
|
Oh, man, this was ugly. No energy, no breakfast, no breeze, high humidity. Major, major bonk. A 10.6-miler felt like 30. Barely got to work on time after starting at Chaffee at 5 a.m. But it's done. Thinking very strongly about skipping tomorrow, but we'll see how I feel in the morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.01 | 0.69 | 9.00 | 0.25 | 53.95 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|