| 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 | | 41.34 | 9.52 | 0.00 | 0.24 | 51.10 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran with Lionel today from the Schoolhouse. Hammy niggle was still there but eased as the run went on. Then as a diversion we did about a half mile on I-49 around Massard. Pavement is down, rolled and smooth, no construction traffic, so we peeled off Massard, down the off ramp the wrong way, ran under Massard to the westbound off ramp, back up to Massard and finished the run. So now I can say I've run on the Interstate. We averaged 9:20 for the bulk of the run, with a half-mile walk/jog cooldown after the 10-mile main run. Got 53 for the week, over 85 for the month. Hoping to get close to 250 for the entire month.
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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 | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Easy morning run from Marketplace with D. Langford. That's about all I can say about 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 | | 5.93 | 0.00 | 0.00 | 0.24 | 6.17 |
| Wiped out from work and Moose's nocturnal shenanigans Tuesday, so I decided to make that my rest day and run Wednesday. Then I almost didn't run today either, but finally got out the door at 4 p.m. for an easy 6 with hill sprints. I did 8 on the hill on Duncan shortly after Vickie passed me and put up a pic on FB. Felt fairly strong on the sprints but maybe not as much as last time. Then again, last time was the hill on Burnham which is not as steep, so maybe that played a role. Got it done before dark, barely.
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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 | | 5.02 | 7.25 | 0.00 | 0.00 | 12.27 |
| Showed up with the crazies at 5:15. It was 30 degrees and felt even colder. I even wore tights (shocking, I know). It was just Jamie, Terry and David. I did OK at keeping up for the first two miles, but lagged some on the uphill and then my shoe came untied at the amphitheater. After that, the rest of the run was solo. With the hill and the shoe, third mile was 8:40. First mile was 8:32 while I got going, but the rest was low 8/high 7s, which was the idea. Overall average 8:15, which qualifies as MP. I'd take an 8:15 at Memphis right now. I decided to do that rather than try to run tempo intervals, even faster and completely alone in the dark. I guess for now hill sprints are my speed work. Debating going out this afternoon for 3-4 slow miles since I didn't do a cooldown jog today. It'll be much warmer to do that.
Wound up doing 5 easy on the gravel trail around the Ben Geren tennis courts. And who do I see out there on the trail but Jill and her daughter! Good 12 mile day. And nice to have weather where I can think about doubles.
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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 | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| Gallowalk with the Langfords, winding around eastern Fort Smith. Don't ask me to duplicate this course; I couldn't. I was also having to slow them down. They were getting down around 9:00 pace on the run segments, and I didn't want to go that fast. About 9:45 was more like it. And I was feeling all of those three runs in the preceding 40 hours, too. Got eight done, though. I'm gonna be ready to start the taper after Sunday.
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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 | | 5.84 | 2.27 | 0.00 | 0.00 | 8.11 |
| Patched together a new course this morning. Out 58th, down the hill instead of toward SHS, under the freeway, along Phoenix to Leigh, up the hill, left to AB, down to Country Club, up Valley to SHS, then home. I felt pretty good after going up Leigh and decided to push the pace, and the run home from SHS was all at or below MP. I think that's what a progression run is supposed to be. I don't get many runs like this and I enjoyed it. MP felt really comfortable.
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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 | | 41.34 | 9.52 | 0.00 | 0.24 | 51.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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