| 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 | | 44.45 | 4.00 | 0.00 | 3.51 | 51.96 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.93 | 0.00 | 0.00 | 0.40 | 10.33 |
| Progression run with Langford from the WAR room, cut short due t being up late and need to work later. Started really slow, hammered the last half mile. Not bad, but not the 16 I wanted.
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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 |
| Recovery jog. That is all. Other things on my mind, much more important than running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Getting the long run done I didn't do Sunday. A little cooler but still soupy and I chose a course for the last 10 miles with plenty of hills. In spite of that, managed a bit of progression and wound up with 9:56 average and a fastest mile of 9:11. But basically it was just getting 16 miles in the books with 32 days to go.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 4.00 | 0.00 | 0.00 | 9.06 |
| I'm kinda guessing about the marathon pace part, because I forgot my watch, but I was definitely pushing the pace on a 4 mile route. It could have even been sub MP. Felt much better after I finished, so much so that I might do a shortie indoors this afternoon.
Went back and got that double done, with some weight work before and after. I didn't even notice pace, just tried to keep the HR below 130 (mosty succeeded but not entirely). Got the new Vittaras, my race shoe for St. George, and took them for a test spin. So far OK. I'll get in one LR in them at least before the trip.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 4.53 |
| Note: the miles listed for WEdnesday the 4th were run on Thursday the 5th.
Out to the Necessary Loop this morning for a recovery run, to shake the kinks out before I drive to Batesville. Kathy and David ran off and left me; I was doing 10:00 pace and they dusted me while Gallowalking. I got a little faster as I went on, averaged 9:15 overall, but I never did catch them, and I didn't see them again once they topped the hill going down to Crimson.
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| | Race: |
Sara Low Memorial 5K (3.107 Miles) 00:23:36, Place overall: 54, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.93 | 0.00 | 0.00 | 3.11 | 6.04 |
| The Last Lap for Sara today. They're not doing this race any more. And I was one second from getting a trophy. He wasn't GP, so I didn't know him and I couldn't come up with a kick to pass him or anyone else. Or maybe I just didn't. I was very disappointed when I saw the results, and I was more disappointed when I saw that Sara's father was handing out the awards. I didn't have much life in the legs, and the course was very, very hilly, but I did a good job of hanging on. Splits were 7:31, 7:30 and 7:37; last mile had a big uphill. Actually it shows I did kick, but not enough. Good GP points; I'll get 16 for third place.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.45 | 4.00 | 0.00 | 3.51 | 51.96 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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