| 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 | | 32.89 | 0.00 | 3.50 | 0.00 | 36.39 |
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| 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 | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| Six miles indoors at MAFC after work, felt comfortable at 9:00 pace. Four laps walk to cool down. Then upper body weights and a four-minute plank. All that and a busy 10-hour day after not much sleep. Up at dawn tomorrow for 1.5-mile reps. This should be interesting. |
| 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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Took Tuesday off after I woke up with an extremely tender left knee, somewhere around the tibial plateau. Decided to test it today. Should have done that at dawn but decided to wait until the resumption of the Creekmore Wednesday evening run, complete with heat index of 96. Yuck. Felt like I was swimming, and 5.15 was a serious struggle. Any longer and I would have been courting heatstroke. But I got through without hospitalization, although the pee was a bit on the amber side when I got home. |
| 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 | 3.50 | 0.00 | 6.90 |
| Plan was for 4 x 1.5 miles at 7:50 pace. That didn't happen but I got in 3.5 at sub-8 pace which is not too bad given the heat and how I felt. Another 2.5 might have been dangerous. Did 1.5 warmup, 1 mile in 8:00, .25 recovery, 400 in 2:00, .25 recovery, mile in 7:42, recovery, mile in 7:41, recovery, 400 in 1:49, recovery for 0.9. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven in the soup this morning on the Necessary Loop. Tiffany had wanted to run with me but backed out last night, so I had to get motivated to go solo. There was some cloud cover and a bit of breeze, so not as bad as it could have been (and was yesterday), but it was bad enough, Kathy L. and David were out there too slogging through the soup. I wore the HRM and tried to keep it below 130. As it got warmer, the sun came out and I sped up slightly to get the thing over with, not so much, but the average was 134 which is acceptable for this humidity I guess. Definitely the socks and shorts splashed when I threw them in the washer. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Not easy. Tried to start out at 9:00 pace, maybe a tad under, from the Schoolhouse, but couldn't maintain that (and was getting left behind anyway). Humidity got me bad. There was dew on the car when I got back, so I assume we were at 100% humidity. It sure felt like it. Got 11 done somehow at an overall 10:20 pace. The legs just had no snap this morning. Hopefully they have some next Saturday when I'm racin'. |
| 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 | | 32.89 | 0.00 | 3.50 | 0.00 | 36.39 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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