| 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 | | 48.96 | 0.00 | 6.00 | 0.00 | 54.96 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.48 | 0.00 | 0.00 | 0.00 | 10.48 |
| Almost two hour slog through the humidity. Overcast, so no sunshine, and a touch cooler than yesterday, but the humidity was no better. And the legs were very heavy. I told Lionel it felt like someone had implanted two flashlight batteries in both calves; they felt swollen and heavy. We averaged 10:18 pace with walk breaks so not too bad on that front. I had planned to do 15, but another 4.5 wasn't happening. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 6.00 | 0.00 | 9.20 |
| Thunderstorm wiped out the 5:15 speed work, so I did it indoors at MAFC after work. 6 X 1 mile at 7:40ish pace, warm up and cool down and recovery intervals, total of 9.2. The intervals went better than I had expected after Sunday's slog. Goal pace was 7:50; I was slightly under it (I think) on all six reps, although without the Garmin it's difficult to be certain. New Garmin should arrive soon, BTW. Tonight definitely improved my confidence though. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out on the road barely eight hours after the speed workout, and I had nothing. Kathy and Sheri ran me into the ground. They were running faster than usual, but basically low 9s. I couldn't keep up, and after 2.5 I essentially punted and let them go. The hammies just did not loosen. Weather was great, actually in the 60s. But that didn't help sore legs. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran the amphitheater route this morning with Sheri and crew. Handled the hill better than usual then hammered the downhill. Even with early walk breaks, wound up sub-9 pace average. Nice to have a good run after yesterday's fail. With 51 days to go, I can't afford too many fails. |
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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 |
| Easy run with the Sheris and James, then two miles on my own. It was mid-60ish, still warm enough to work up quite a sweat but not enough to get drained. Legs were OK once I finally got warmed up. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.08 | 0.00 | 0.00 | 0.00 | 16.08 |
| Yep, it felt like the last 16 miles of a marathon, exactly what the Hansons want. Wound up with about a 9:15 average after getting to 13.1 in almost exactly two hours. Wound up doing just about all of it solo after the speedburners all left me. But that's OK. I've done many many solo long runs, and at least they motivated me to get out of bed at 4:10 when I finally heard the alarm that went off at 4. |
| 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 | | 48.96 | 0.00 | 6.00 | 0.00 | 54.96 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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