| 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 | | 49.26 | 0.00 | 0.00 | 0.00 | 49.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.12 | 0.00 | 0.00 | 0.00 | 12.12 |
| Progression run at the WAR room with Rose and Lionel. I hadn't planned to do any progressing; low and slow would have been just fine. But Rose kept getting faster, and we accelerated to keep up, and for the last mile and a half I just put the hammer down to get through. Wound up with a 9:24 average after starting out at 10:30 pace. Believe me, I could still feel West Mountain (and still can, 12 miles later). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 6+ with the 5:15 gang on Phoenix. Took yesterday off with soreness and a full day of work, so this was a nice recovery run at a decent pace. Then we gabbed for a half hour afterward. Got up to 100 miles for the month with 10 days left; still will have to step it up to get to 1500 by NYE. But I should be |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 0.00 | 0.00 | 5.28 |
| Easy 5 after work. SHS was locked up, so drove back home, ran two laps around the mall and stretched it out around the neighborhood to get to 5. Ran by McDonalds for the first time since my nosedive, and darn if I didn't stumble again in almost exactly the same spot. Maintained my balance this time, though. I've concluded there are two bad seams on that sidewalk and the nighttime lighting makes them darn near invisible. I think I'll stay off that sidewalk, at least northbound at night, for a while. Anyway, up early tomorrow for 11 before work, including the Thanksgiving Day 5-miler from Maybranch. I'll run over there, do the fish, then run home. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.27 | 0.00 | 0.00 | 0.00 | 11.27 |
| Early 11 before breakfast. Ran over to Maybranch Square to join the fun run, did 5 with them, then ran back home. That was plenty. Glad I don't have a rounding list today so I might get a bit of a nap. Pace was 9:40ish, a little faster than I intended.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.19 | 0.00 | 0.00 | 0.00 | 4.19 |
| Easy 4 with Kathy L.Now off to the LSU game. Alone :( |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
| Did the interstate run with Rose, Kay and Randy. Left the Casa, downtown, across the Garrison bridge to Mobilehoma, then retraced our steps.Had to leave them behind because I'm working 1.5 shifts today, which I learned at about 7:15. Good run. They enjoyed the course. Hilly, but not horrible, different than their usual run. Weather was cold, clear and great for running, even if I did break out the tights for the first time. As usual, thought of Jen while running by Northside. |
| 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 | | 49.26 | 0.00 | 0.00 | 0.00 | 49.26 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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