| 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 | | 164.93 | 13.57 | 7.36 | 3.54 | 189.40 |
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Started the new year with a group run at the WAR room, with Lionel, Sheri, Pattie, Ronda, James, David, Kathy, Logan and others. We did 7 (at least David and Kathy did) then I did another 3 solo. The cold rain started during the extra 3. Not cold enough to freeze yet but it may get there.
Right now my plan/resolution is to do at least 300 days this year and average 8.5 or so. That would get me a 50-mile weekly average and the mileage PR. Hoping also that consistent, higher volume training will help get a BQ along 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 | | 8.17 | 0.00 | 0.00 | 0.00 | 8.17 |
| Cold and rainy all day; finally wound up hitting the mill at the hospital around 9 pm for a steady 80 minutes.
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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 | | 7.60 | 2.06 | 0.00 | 0.00 | 9.66 |
| Treadmill progression run, only one day off the schedule after taking Saturday off (sleep and stoopid cold weather). Took a nap before going to the gym and felt pretty groggy at first, but legs felt strong during the MP segment. HR was 142 according to the treadmill HRM, which sounds about right. I'm sure it would have crept up if I'd kept going at MP or faster.
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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 | | 7.87 | 0.00 | 0.00 | 0.00 | 7.87 |
| 4 p.m. run after a morning in the dentist chair. Legs actually felt pretty good after last night's progression run and I maintained low 9/high 8 pace. One week from now I'll be on the way to Colorado. Wow.
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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 | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| A very cold 8 this morning after work, Legs were very heavy. Short turnaround got me I guess.
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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 | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| Started out cold, got colder and windier. But it was either do it today or do it indoors tomorrow, so I knocked out my 14 miler. Then I went to get my TB test done. Now I can shower and sleep. I've done 57 miles so far in 2015 with a day off. Keep that average up, I can get close to 3000 miles this year.
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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 | | 6.82 | 0.00 | 0.00 | 0.28 | 7.10 |
| Slow 7 with hill sprints. Legs were still too tired from yesterday's 14 for it to be easy.
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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 | | 8.25 | 2.20 | 0.00 | 0.75 | 11.20 |
| Good treadmill run after work, since it was in the teens and the gang wasn't starting until 8 anyway. Two mile warmup, bumped up the pace with 25 seconds of fartlek at ~6:40 pace per mile, then marathon pace before and after the last fartlek segment. Total of 11.2, exactly 100 minutes, and felt much better after the finish than before I started. Gotta love those endorphins... Making up for skipping yesterday due to lack of sleep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery run on the mill after work, since it was freezing rain outside.
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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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Moderate progression run on the mill at 1 a.m., bumping up to BQP+ for the last two miles. Legs were a tiny bit heavy (17 hours since last run) but maintained/progressed with no problem. Plan remains to do a short run every day on the trip, whether on the hotel 'mill or on the roads, but we'll see how the best-laid plans go. I seem to be making some progress on the weight loss front; I'll have to try to avoid the temptation to pig out in Colorado.
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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 | | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| Treadmill run in Avon at 7300 feet. Altitude a bit of an issue, long hours in the car more so. Skiing tomorrow; we'll see how that goes -- and when I feel like running again.
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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 | 1.08 | 0.00 | 0.00 | 8.08 |
| Finally got out with Kathy, Lo, Erica and Hobe after five days off. Legs felt like I was still on the mountain in Vail, but I was able to crank up to BQP for the last mile plus anyway. Just needed to get back out there. Probably should have run Sunday but I was too groggy and never even left the house.
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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 | | 7.22 | 0.00 | 0.00 | 0.00 | 7.22 |
| Recovery run before work. GI tract decided not to cooperate. Really not cooperative at all. Last 3.5 miles were ... messy. Even after that, I felt queasy and like it was about to happen again, which persisted after I got home and got cleaned up.
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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 | | 10.52 | 0.00 | 0.00 | 0.00 | 10.52 |
| Progression run after work. Legs kinda heavy after running at 4 p.m. yesterday but finally got loose in the last 3 miles.
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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 | | 5.15 | 0.00 | 0.00 | 2.25 | 7.40 |
| Hill repeats on the treadmill after cold rain zapped me this morning and lack of sleep zapped me this afternoon. Actually was left unpaged for the 37 minutes it took to do the actual repeats/recoveries. The warmup/cooldown? Another matter. Reps were one minute at 5KP with jog recovery; I put them at 2/3 of 5KP for 1:30 so the distance was roughly equal.
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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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy recovery run on the mill right before work. So close in fact that I showered at work and swiped my badge right at 7, before I even got my socks and shoes back on. I was still pretty stiff after last night's hill repeats but loosened up 3-4 miles in. Easy run tomorrow prior to the hour run.
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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 | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| Easy run between hoops game and work. Hip flexors still quite sore from hill reps Thursday night. I've got to get them stronger between now and Mississauga, and I think that will require some weight work, or at least plyometrics. Worked on knee lift for the last half mile which may also help there.
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| | Race: |
One Hour Track Run (7.36 Miles) 01:00:00, Place overall: 56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 7.36 | 0.00 | 10.36 |
| Tempo run today disguised as a race. Worked overnight, got five hours sleep, got up. drove 90 minutes to Danville, arrived with not enough time for a warmup prior to the race (and wasted some of that waiting for a restroom). Once the race started, I was doing about 2:02 laps with twinges in both thighs left over from the hill repeats the other night. The twinges weren't getting any better. After four miles, I walked about half a lap to let the twinge subside, then when I resumed running it was more comfortable and I could run faster. Last couple of miles were faster than the rest. My goal was to top my 7.52 miles from 2013; I was about 275 yards short of that but topped my finish from last year. Then I did 10 laps slow to warm down. Weather was about 50 and quite windy, into the wind on the finish side, downwind on the opposite side, and I found myself getting quite warm on the downwind side. I finally ditched my T-shirt while walking, down to the singlet underneath, and was much more comfortable. I didn't need that extra shirt, basically.
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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 | | 8.16 | 0.00 | 0.00 | 0.26 | 8.42 |
| Went out the door at 8:45 intending just to do an easy 4 to get out the kinks and not skip a day. Lo and behold, I got out there and my legs felt better than I thought. So I wound up doing 8 and even threw in hill sprints on 58th Street on the way back. That wore me out, which is good. Maybe I'll get back on a normal sleep schedule tonight.
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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 | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| Easy and way too warm -- 72 and sunny in January? |
| 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 | | 6.11 | 6.23 | 0.00 | 0.00 | 12.34 |
| Regular sleep schedule? Ha! Slept in two three-hour shifts yesterday. Wound up not running at all, but I did a strength workout at 2 a.m. Today up at 4:15 to run with the crazies. There was a tight spot in my right hammy and it took almost two miles to get going -- just about the start of the big uphill to the amphitheater. I kept mid-8 pace basically back to the shelter, then did 5 more on my own. I don't know if I'll get 21 more miles this month to get to 200, but it's at least plausible now. And the MP work felt pretty good once the hammy loosened.
Now back to sleep...
Note: this run actually took place on the 29th but I'm too lazy to change it. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| See entry for Jan. 28 for run that actually happened today. |
| 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 | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
| Some of this run may turn out to have been marathon pace. Or faster, since I averaged under 9:30 for 11 miles with multiple walk breaks. Temp right around 40, darn near perfect. I did walk/run with the FSM group for three miles or so, dropped the hammer downhill on the bike trail, then did 4.6 solo after they left. Didn't seem like I was going all THAT fast and I took two brief walk breaks in the solo portion but I still finished in 1:45
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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 | | 164.93 | 13.57 | 7.36 | 3.54 | 189.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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