| 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 | | 116.93 | 2.33 | 0.00 | 2.00 | 121.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.18 | 0.00 | 0.00 | 0.00 | 10.18 |
| Actually stayed awake after work long enough to run 10 with the Sheris, Pattie, May and her daughter. Did the out and back to Towson on Phoenix. Forecast had said low 50s. Forecast was wrong. Upper 30s and the outward leg was into 15 mph wind. Sherrie said my skin looked like a Christmas ham running into the wind. Amazingly that went away when we ran with the wind. I felt like I'd been up for 18 hours and missed too many runs, but got it done without to much trouble.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Snowed for much of the day on top of slush, so running outside not much of an option. I braved Rogers to drive to the gym and did four miles indoors. Left IT band was acting up so not a very comfortable run, but got it done at about 10:00 pace.
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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 |
| Waited too long to run indoors at Mercy, so I went to MAFC and did 8 on the track followed by bench press, curls, abs and glute work. Did better on the bench than I thought, 15 reps at 95 pounds. I didn't want to push it too hard because I didn't have a spotter. May try 115 next time. Run was OK, a good progression, 1:13:48 for 106 laps.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.87 | 0.00 | 0.00 | 0.15 | 7.02 |
| Nice and chilly 7 with WC around 10. Did the horseshoe behind SHS. Six hill sprints on Burnham. Legs didn't have much snap left so not sure how much benefit, but the glutes did burn a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| Back out after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| Pushed it a bit at 7 a.m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 2.33 | 0.00 | 0.00 | 6.63 |
| Lorna joined me for my AM run after work. We ran together for four miles, she decided to walk and I decided to drop the hammer. Did 2.3 miles at MPish, most I've done in a while. Like since Utah. Had to work harder than I wanted to maintain that pace but maintained it. Have nine weeks to learn to maintain it for 209 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Out at 5:15 with Sheri, Cindy, Elaine and the rest of that crew of crazies, then did eight more miles on my own up and down Massard and the bike trails. Lots of hills in there. With 62 days to go, the kind of run I needed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| Recovery run on the SHS/Country Club loop. Easy to keep it slow; I was quite stiff from yesterday. Barey under 10:00 average. Stiffness finally worked out though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went to bed early and got up early, so decided to go run five with the crew at the Boys Club. Then maybe I'll get in some intervals this evening after I get a massage from Tiff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.93 | 0.00 | 0.00 | 0.00 | 9.93 |
| Ran at the WAR room with the Sheris, May, Mary Jo and Pattie. Lots of others out there as well. Just kept it low and slow through Springhill Park and around Chad Colley. Still felt it for the last hour or so.
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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 | 0.00 | 0.00 | 0.00 | 7.00 |
| Decided to wash my sheets this morning. Not like they didn't need it (weeks ago), but in putting them back on the bed after drying, I kicked crap out of the ottoman with the left fifth toe. It hurts and its a bit swollen, and wearing shoes and socks makes it hurt more. But running didn't make it hurt more, so I got out for an easy 7 miler. Yes, it hurt every step of the way but I didn't do any damage, and the run itself was OK. Now to soak it in icewater...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| Took Monday off with my bruised toe. Felt a lot better today although still sore and I managed an easy 7 on the SHS/horseshoe loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.08 | 0.00 | 0.00 | 1.85 | 4.93 |
| Billat intervals x 24 at the track. Cut the cooldown short because it was getting late and I needed to get home and get ready for work. Legs felt pretty good but I don't think I could have held the pace much longer. Toe was OK but still sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.36 | 0.00 | 0.00 | 0.00 | 9.36 |
| Hilly miles, starting on the Free Ferry/74th Street loop. After track workout yesterday, I didn't have much left for those last three miles or so, but got 'em done. Kinda scary that I'm running 26.2 fast in, what, 53 days? Lotta work to be done in that time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.76 | 0.00 | 0.00 | 0.00 | 6.76 |
| Easy, slow and sore. Really tempted not to run at all, but got out and did it. As usual, the first half mile was the worst.
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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 | | 116.93 | 2.33 | 0.00 | 2.00 | 121.26 |
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