| 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 | | 38.64 | 1.02 | 6.21 | 0.00 | 45.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.62 | 0.00 | 0.00 | 0.00 | 8.62 |
| Planned 16 didn't happen today. It was 77 degrees, humid, 20 mph wind, bright sun so it felt even warmer, and the IT band was acting up. Decided to shut it down after 8ish and come back tomorrow when it's 35 degrees cooler. If it's like this in Memphis, I'm not running. Period.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.02 | 0.00 | 0.00 | 16.02 |
| Finally got out for that 16 I intended to do yesterday. Weather cooperated and cooled off by 30 degrees. And I pushed it. Sub-9 every mile after mile 7, last mile was at MP. Wasn't sure the legs were going to cooperate; I had a banana for breakfast, no gels and only a splash of water during the run. But they held up with the aid of that downhill on 58th Street. The uphill to get there was a bit of a struggle (OK, I walked about 100 yards). But even with that I got the average under 9:00. Time to taper -- and I'm ready.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| 5 a.m. run from the Boys Club with Kathy, Tiffany M, Khoung and Logan. Low 40s and breezy but after the first mile I was fine in singlet and shorts. Knee was a little achier than usual but no biggie. Big concern was lack of sleep; Benadryl grogged me but I didn't sleep well at all. Good thing I can get in a morning nap after I retrieve the garage door opener from the rentacar place.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run before leaving for Bryany/Hot Springs. Or it felt easy, even if my pace was low-9. Maybe that means I'm ready for a good 10K tomorrow.
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| | Race: |
Spa 10K (6.214 Miles) 00:47:24, Place overall: 68, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 6.21 | 0.00 | 7.91 |
| Very pleased with the race. More details to follow.
Spa morning dawned around 40 and windy, but not bad enough that I needed anything beyond WR gloves. In fact I did wind up with some sweat in my eyes, Mile1 was OK on the flat. Struggled a bit with mile 2 but decided to push the climb up West Mountain and see how many people I could pass. Answer was a lot. And I don't think anyone passed me on the downhill. Mile 3 was about 8:00 pace, mile 4 coming down mountain was 7:39, then I really got fast on the flats, with 7:19 and 7:06. If I'd done miles 2 and 4 a little better I maybe could have threatened my PR. As it was, a course PR by three minutes, 4th in a state championship race in AG and salted away my top 10 AG finish for the year. Does this mean I can do something good in Memphis? Sure doesn't hurt my confidence. People were coming up to me afterward that I didn't know (I'd passed them, basically) congratulating me on my run, which felt nice.
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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 | | 38.64 | 1.02 | 6.21 | 0.00 | 45.87 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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