| 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 | | 39.05 | 12.00 | 3.00 | 0.25 | 54.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.48 | 0.00 | 0.00 | 0.00 | 8.48 |
| Slow with Kathy M. and Lalita, their last "long run" before Memphis.Kathy is in fullbown taper madness, which is funny i f you know the symptoms. Legs took a while to loosen up in low-30s temps, but finally felt pretty good. Now to go to work and get slammed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 3.00 | 0.00 | 8.05 |
| Speed work.Ran to SHS, did 3-mile tempo run at 7:40ish pace with Don Edge, then ran home, all in the dark. First tempo run in a long, long time, and it went OK. I'd planned to do up to 4 but wasn't sure I was up to it after no tempos for months and months. In retrospect, glad I cut it off at 3 tempo miles. Still a good workout, but I wasn't just totally obliterated and had some life in the legs running home. Plus I'm running with Sheri at 5:45 in the morning... |
| 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 | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
| Dark and early with Sheri and May. And cold. I have no idea where she was taking me, other than I went under the freeway twice at an underpass I didn't know existed. Kept it nice and slow, which was good after last night's tempo run; I was still quite sore 11 hours later. |
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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 |
| MLR, did the same loop twice. Garmin and Mapmyrun agreed on the distance of the first loop but not the second (they were identical), so I'm going with that distance: 6.06 X 2. Time for first loop was 57:xx; overall time was 1:51:14, so it was at least a 3-minute negative split. Felt pretty good. I overdressed for the first loop (tights, long sleeves, gloves, headband) and ditched all of those after the first loop for shorts and a short sleeved tech shirt, and was quite comfortable on the second loop. Maybe, just maybe, I'm getting back in gear. |
| 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 | | 4.95 | 0.00 | 0.00 | 0.25 | 5.20 |
| Easy 5 with Kathy L., threw in some hill sprints at the end just for the heck of it, because I haven't done any in ages. They went OK. We'll see if I pay for them later. Kathy's still having trouble with that ankle and may need an MRI to see why it's still swelling. But she seemed to get through today all right. We'll do another 4 or so Sunday unless it swells again. |
| 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 | | 3.00 | 12.00 | 0.00 | 0.00 | 15.00 |
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Dark and early at the WAR room with George, Rose, Jamie, Jessica, Jesse P. and Nathan. I hadn't planned to run anything faster than 9:30. Hah! I found myself having to run 9:20 just to stay within visual range. Then in the second loop, I ran even faster, and hammered the last two miles in well under 9:00. If I maintained today's average pace for 26.2, I'd run a 4:01 in Baton Rouge. Felt good to ask my body to do something difficult and it responded, like hammering those last two miles. Even George felt those last two miles. Kinda nice to see him grabbing his shorts after we finished... Today took me over 1300 for the year. If I continue to follow Pfitz reasonably closely, 1500 for the year shouldn't be a problem. I have 30 days to get 190 miles.I really hope this month goes well enough that I abandon the 4:00 goal for BR and start thinking like 3:45, but we'll just have to see. I have to stay injury-free and not get sick, for one thing. Going back and looking at the splits yesterday, 12 of the 15 miles were within 10 seconds of 4:00 pace (or a lot lower). So, really, that was an MP run. I will try to do another one next Monday, just a little bit harder, and see if I can realistically aim for maybe a 3:45. A BQ ain't happening, not until I get this weight off. I have to find another race, maybe late spring. Hopefully by then Jen can come with me, but I'm not gonna hold my breath on that one.
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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 | | 39.05 | 12.00 | 3.00 | 0.25 | 54.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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