| 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 | | 52.36 | 5.10 | 0.00 | 2.98 | 60.44 |
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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 | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
| Supposed to be up at 6 to go run at 7. Well, the alarm went off -- and I slept through it for 55 minutes. Woke up, threw on running clothes and headed to Wells Lake; I only got there 15 minutes late. We set off on two five-mile loops. I put the hammer down on the second loop, hoping to finish before I got called to work (I did). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 5.10 | 0.00 | 0.00 | 17.10 |
| 17.1 on a new course. Even with net uphills on the last half, I negative split that puppy, with last 5.1 under 9:10. Right now, that qualifies as MP. Let's see if it will actually be MP in 27 days in Corndog City. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| Met Sheri Nicholls at the Two Rivers Bridge in Little Rock for an easy Christmas morning run. We crossed the bridge, which I'd never run before, into the park, and then out toward Pinnacle on roads I had run before with the Crackheads. Kept the pace slow, around 10:00, which was fine after yesterday's 17 and Sheri's recovery from surgery. It was about 33 degrees and raining. I'm gonna have to leave shortly after Christmas dinner and hope the snow doesn't come in earlier than expected. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.27 | 0.00 | 0.00 | 0.00 | 12.27 |
| At the WAR room this morning with George and Coffelt. As usual, had trouble keeping up early, then George put the hammer down for the last mile. Still wound up with about a 9:19 average, taking out a shoetying/potty stop and a brief stop to decide which way to run. So it went OK. We'll see if I have anything left for speedwork tomorrow. |
| 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 | | 7.27 | 0.00 | 0.00 | 2.98 | 10.25 |
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Intervals at the track, in the snow (too warm to stick, but snowing nonetheless). Warmed up for 3 miles. Plan was 4X1200 at 5K pace. That pace used to be 7:00; right now, it's not. As usual, had a tough time getting up to speed. First rep at 7:30 pace. Jogged 700m. Next rep, 7:25. Another 700 recovery. Third rep, 7:20. Getting closer, not quite there. REcovered for 600 this time. Last rep, 7:11. That would actually qualify as decent 5K pace. Jogged for 3 miles to complete the workout.
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| My back was really stiff this morning when I left the house to meet Kathy L. for a shortie. She's just getting over a fractured ankle, so I knew she would be going slow. Just what I needed. Took my back a couple of miles to loosen, and we never did speed up much. We did 3 together, then I ran back home to finish my 4.5. Running with Rose, Jessie and Jill tomorrow. All three of them may run off and leave me, but that's OK. Just get the 20 or so done, which will put me at 70ish for the week.Very good way to finish off 2012 from a running standpoint. So much so that I'll take NYE off (which is what's on the schedule anyway). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.36 | 5.10 | 0.00 | 2.98 | 60.44 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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