| 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 | | 35.50 | 2.00 | 5.00 | 0.00 | 42.50 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Indoors at MAFC. Legs still a bit heavy after Saturday's 12 plus football, but I got it done in 2:28, possibly with a bit of negative split. Back to work tomorrow. We'll see how that goes. |
| 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 | | 5.72 | 0.50 | 0.00 | 0.00 | 6.22 |
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Every once in a while you get one of those runs where you feel better after you finish than you did before you started. Sometimes it's a long run, sometimes a solid set of intervals. Tonight it was just a recovery run. Legs were still kinda stiff when I got on the mill tonight, but they didn't stay that way long. I resisted the temptation to start cranking up the pace early, bumped it to 9:00 pace after about four miles, then put it on MP for the last half mile and cruised in. Felt really energized after I finished, which probably means I'll have trouble sleeping (again), but it was definitely a good run.
I've put in my app for Stockholm now, and she's working on flights and the London side trip and all that stuff. I'll need to pay for the flights pretty soon; thank goodness the new card will be here in the next couple of days. And the deposit has already been put down. About to check to see if my passport app was received today, and T is working on his passport app. Also figured out the schedule issues; I'll need to swap about four days to pull this off, minimum, more if I give myself some extra cushion for jet lag. |
| 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 | | 3.79 | 1.50 | 0.00 | 0.00 | 5.29 |
| Moderate progression run at MAFC, with the last 20 laps(ish) pushed at MP or below. Felt pretty good, especially given my recent sleep deprivation. So gonna eat and crash early. Hope to get in intervals tomorrow, like 4 X 2K at 10K pace. |
| 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 | | 3.77 | 0.00 | 5.00 | 0.00 | 8.77 |
| Specific endurance intervals on the mill at MAFC: 4 X 2K at 10K pace with 3:00 "active recovery", which to me means slow jog. Plus 1.5 warm/cool. Total 8.77 in under 75:00. Went pretty well; feel like I might actually be able to run a decent 10K on the 22nd. We shall see. Finished at 10:15, which is the latest I've ever been up there. Practically had the place to myself. I can imagine how empty it is at midnight. |
| 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 | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| 10K after work at SHS. Kept it slow. That is all. |
| 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 | | 35.50 | 2.00 | 5.00 | 0.00 | 42.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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