| 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 | | 84.10 | 24.64 | 5.50 | 1.75 | 115.99 |
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Progression run with the chickens, finished just before the rain started (brief, scattered shower). Legs felt OK, as they should as much time off as I've given them. Got to buckle down now with 82 days to go. Jenny left town this morning until Friday so that excuse/distraction is gone. Going to go get a massage from Tiff in a few minutes. Maybe I can get her to work on the glutes.
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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 | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Treadmill tempo run after four-hour mini-shift at work. Developed a stitch in my side for the first time in like forever, so broke the LT portion into two 1.5-mile segments at 7.8 mph. That went OK. I didn't want to overdo it with a race Saturday morning but it was a good reintroduction to tempo work. And the mill does kinda force me to keep the legs turning over.
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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 |
| Easy at Southside after dark.
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| | Race: |
River Trail 15K (9.321 Miles) 01:25:35, Place overall: 186, Place in age division: 17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.85 | 9.32 | 0.00 | 0.00 | 12.17 |
| Struggled through the 15K. Ran better than in Pine Bluff but way, way behind too many people.
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
| An hour on the treadmill before work. Did not want to do 6. Did not want to do 3. But got it done anyway and it got better as I went along. Now if I could just get those 20 pounds to get better as I go along...
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Kinda pushed it on the mill tonight. 7 miles in 66 minutes then walked a 400 to cool down. Gotta keep getting stronger and only 68 days to do it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 2.21 | 0.00 | 0.00 | 10.01 |
| Back on the mill this morning and actually felt pretty good, so I stretched it to 10 and cranked up the pace for the last 2.2. Legs could have gone farther but the rest of me needed sleep. Good run, though, much needed with 71 days to go before London.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Mill run while watching the Gunners come back to beat Leicester. I was so jacked up after the winning goal in the 96th minute, I could have run for another hour. But I also needed to sleep.
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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 | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| Easy recovery run down to the Athletic Club on a beautiful sunny afternoon.
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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 | | 3.55 | 0.00 | 0.00 | 1.75 | 5.30 |
| Speed work at SHS, 7 x 400 at roughly 7:00 pace with David, Terry and Kent. We were all doing our own thing; David did 4 x 2000 or something stupid like that.
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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 | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| Easy run to Southside and back. A little warm for my taste -- 66 and sunny -- but a beautiful day nonetheless.
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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 and slow at Southside. There was a soccer scrimmage going on the whole time and I ran more than they did -- more a comment on their activity than mine. Back off now for Texarkana.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Hoofed it down to Starbucks to catch a ride with Ron to Texarkana. Figured that was enough for one day.
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| | Race: |
Run the Line Half Marathon (13.109 Miles) 02:25:27, Place overall: 311, Place in age division: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.72 | 13.11 | 0.00 | 0.00 | 14.83 |
| Well, that was a clusterfk in the soup. I was cooked within the first three miles at 9:00 pace and it went way downhill from there. Ended up just trying to avoid being caught by the 2:30 pace group. Fortunately managed to achieve that anyway. Not that it's much consolation. Temp in the 60s, 87% humidity and no wind. Bleah.
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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 | 0.00 | 0.50 | 0.00 | 6.50 |
| Progression run on the mill. 5.5 building up, 0.5 at 8:00 pace, 0.5 cooldown. Went OK. Legs seem to have recovered from Sunday.
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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 | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 4 x 800 on the mill after work. Pretty good in spite of being very sleepy. Total of 6 miles in all.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 after work. Mid-10 pace was all I could manage and had to do a little extra work to keep that.
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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 | | 2.03 | 0.00 | 0.00 | 0.00 | 2.03 |
| Easy run with the WRA group. Long run in the morning.
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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 | | 84.10 | 24.64 | 5.50 | 1.75 | 115.99 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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