| 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 | | 35.02 | 1.27 | 6.00 | 0.00 | 42.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| My five-mile recovery run after work turned into a long run when I got worried about forecast freezing rain overnight. The rain was holding off and I felt OK, so I left Southside after 16 laps and did another 7+ running around south Fort Smith. By the end the left knee was hurting pretty good but it calmed down quickly so we'll see. I'll likely do what I always do and suck it up and run anyway. Good pace over a lot of hills, 11.1 in 1:46:xx.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Recovery run at SHS. To vary the scenery a bit I ran the whole thing in lane 8, figuring 19 laps out there would be more than 20 laps in lane 1. Turned out to be roughly equal to 21 laps, plus 200 meters or so running back to the car. Pace was a little quicker than normal recovery run as I focused on more knee lift than usual for my shuffle runs. Knee pain not an issue, perhaps because the extra knee lift seemed to lessen the pounding.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.11 | 0.00 | 6.00 | 0.00 | 11.11 |
| Ran to and from SHS for mile repeats on the track. Five reps ranging from 7:37 to 7:22. As usual, the first one was the slowest; even 2.5 miles didn't get me warmed up. Probably could have done a sixth rep, but why? Don't overdo it with 10 days to Memphis, but give the muscles something to adapt to and reinforce last Saturday's race effort.
Today took me over 12,000 miles since I became a runner again 6.5 years ago. If you had told me then I'd run halfway around the world in this time, I would have been dumbfounded. Or told you you were nuts. Yet here I am. The body has held up pretty well. So has the motivation for the most part.
From here on I just take it easy before Memphis. Will I go 3:2x? Doubtful. But I'm going to try.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Did the Go!bbler Trot in Hillcrest/theHeights this morning, but it wasn't easy. First, I found myself at sub-9 pace on the paved portions, which I was feeling after yesterday's mile repeats. Second, there was a mile or so of trails off Ozark and in Allsopp Park and I was not ready for those. I just hoped I didn't break an ankle, or my face, on the rocks and roots. Managed not to do either, so I guess I'm OK. Worked up a nice sweat as I had too many layers on the upper body, even for temps in the high 20s. I was amazed at how many people showed up. I guessed 500 and that might be on the low side. Gary said there were runners from 22 states (comment on the Arkansas economy; all those people left home to get real jobs and came back for Thanksgiving with the folks?). Anyway, on to Memphis now. Everything will be easy except for dress rehearsal Tuesday and maybe a hard burst Friday to start the carbloading.
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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 | | 7.00 | 1.27 | 0.00 | 0.00 | 8.27 |
| Finally got out the door at 12:30 for a progression run after taking yesterday off for sleep, travel and finally a niggle in my left thigh. No niggle today and I tried to push the pace. Put the hammer down at Hardscrabble and went sub MP the rest of the way.
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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 | | 35.02 | 1.27 | 6.00 | 0.00 | 42.29 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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