| 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 | | 38.96 | 0.00 | 6.00 | 3.11 | 48.07 |
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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 | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Predawn run cancelled by GI issues, so I waited until after lunch and went to MAFC for indoor run. Got going as the run went on (with one GI interruption) and was near MP for the final two miles. It seemed a little warmer in there than usual but got through with two water breaks, none in the last six miles. Legs definitely felt better than yesterday. Everything felt better than yesterday in fact.
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| 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 | | 7.92 | 0.00 | 0.00 | 0.00 | 7.92 |
| This was supposed to be a recovery run. And maybe it was until the last two miles, which were basically hills, one way or the other. And now my legs don't feel recovered at all,. Also lost three pounds of fluid in eight miles. Dewpoint of 72 will do that. Not much sleep either, so I'm about to go catch up on some of that.
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| 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 | | 4.03 | 0.00 | 6.00 | 0.00 | 10.03 |
| Waited until after work to do my speed/strength workout, which wound up indoors at MAFC. Worked better the way. I just don't think my legs are awake at 5:15 a.m. Plan was 3 X 2 miles at sub 7:50, and once I got the pace down after the first mile, I nailed it. Splits 7:56, 7:41, 7:50, 7:43, 7:50, 7:46. Total with warm, cool and recovery was 10ish. Pretty happy with that one, and it's about time to start having some good workouts with St. George only 38 days away. Now I have to figure out how to handle the rest of the week with a race on Saturday.
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| 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 | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| Slow and easy on Phoenix this morning. Wore the HRM and tried to keep it below 125 as much as I could. Didn't entirely succeed but the AHR was 122, so I guess that achieved the goal. I was pretty stiff for the first 1.5 then loosened up. I found myself having to consciously slow down to keep th heart rate down.
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| 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 | | 9.04 | 0.00 | 0.00 | 0.00 | 9.04 |
| Progression run over the bike trails. Didn't realy get loose until the water stop at 3.5. After that, I was mostly under 9:00 with the aid of a buncha downhills. Coincidentally that's what I'll see in Utah. Hmmm. Felt much better at the finish than I did at the start or at the water stop. Alyza texting me at 2 a.m. didn't help any; kinda messed up my sleep. Hopefully this sets me up for a good run in Dogtown Saturday morning. Short and easy tomorrow, maybe 4 indoors or something.
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| | Race: |
ARK 5K (3.107 Miles) 00:23:10, Place overall: 85, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 3.11 | 4.61 |
| Started a little stronger and held on better today than I did at Hope. And almost caught Jenny at the line. I think my chip time would have been faster than hers because she started ahead of me but I just couldn't find enough acceleration to catch her at the end. Top 5 in AG works; hoping that will move me up into top 10 and I should make up some points next weekend at Batesville. Then I roasted at the football game for five hours. Sheesh.
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| 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 | | 38.96 | 0.00 | 6.00 | 3.11 | 48.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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