| 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 | | 34.40 | 1.00 | 6.00 | 0.58 | 41.98 |
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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 |
| Back at SHS for the first time in three months, and the first run period in three days. Took a while to get going, as usual, but felt pretty good for the last two miles of the fish. Tomorrow, with cool weather FINALLY having arrived, plan to do 16 or so. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Got in my last MLR. Intentionally picked a hilly course, one because I wanted some downhills like I might see in Utah; two, because after this run, the course in Logan will look really easy. Did two 8.55-mile loops. First one in 1:18, second in 1:13. Legs were really feeling in late in the run, especially because the last 1.7 is pretty much all uphill, but sucked it up and got 'er done anyway. Now I feel like the hay is in the barn. Couple more sharpening runs and 10-12 on Saturday and I'll be good to go. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.20 | 4.75 |
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Four easy miles on the mill, then back home for hill sprints on Duncan. I could tell I havent done hill sprints in a long time (not that I ever did them well), but they went OK. Total of 8.
So the plan is intervals tomorrow on the mill, a shortie Friday before or after I go to Tyler's doctor appointment, 10 or so on Saturday, drive to Little Rock, come back Sunday, and do a shortie Sunday. Or maybe not.
Ten days. And counting. I even started packing today, a little... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 6.00 | 0.00 | 10.00 |
| Intervals on the dreadmill. One-mile warmup, 3 at HMP, 1 easy, 1 at MP, 3 at sub-HMP, 1 cooldown. Total of 10 in 80:53. Darn near MP average. And that mile at MP felt ridiculously easy. Maybe I've actually gotten myself ready for a good race, in spite of a 115-degre summer. We'll find out in less than nine days now (yikes!) |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.68 | 0.00 | 0.00 | 0.38 | 5.06 |
| Five easy on the track at MAFC, with strides at the end (3/4 lap stride, 1/4 lap recovery). Felt pretty good. Doing 10 or so tomorrow, then its RACE WEEK. And I am ready. MY confidence is good, no niggles. I wish I'd dropped about 5 pounds, but oh well. |
| 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 | | 34.40 | 1.00 | 6.00 | 0.58 | 41.98 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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