| 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 | | 150.24 | 15.25 | 0.00 | 1.44 | 166.93 |
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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 | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Progression run after the basketball game. Game was good. Run was OK. Now need to get to work ASAP...
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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 | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| Got out to SHS tonight for a run after dark. The roads were clear so I thought the track might be. Nope. But traction was pretty good, and if I was a bit careful on the slick spots, which I was, I could run at a decent pace on the sleet atop ice (the ice only spots were where it was slick). Didn't wear a watch so not sure of the pace, but I think it was somewhere around 10:00.
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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 | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Ran Phoenix after the WAR meeting. First half at 10:00 pace, second half at 9:00 average. Ice is pretty mcuh gone. We'll see if I feel like 15-16 tomorrow.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Planned to do 16 today, but developed a twinge in my left foot at about 6.5 and decided to shut it down after one of he 8-mile loops due to my normal paranoia. Legs didn't feel that good anyway, and it was almost 60 degrees (waited too long to start). So I shut it down and will try again over the weekend.
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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 | | 7.19 | 0.00 | 0.00 | 0.00 | 7.19 |
| At the Boys Club with the crack o chickens crew today. Parked at Mercy which added two miles plus to what the group ran. Foot still a bit tender but didn't hurt during the 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 | | 15.10 | 1.30 | 0.00 | 0.00 | 16.40 |
| Started out from the bank with Kathy L, Jill, Sheri, Tammy, James, Erica and some other woman I didn't know. Legs did not really want to work for the first three miles. They were a little better after that, but what kicked them into gear was going up the amphitheater hill. After that, I was low-9, high-8, and for the last 1.3 I was down around MP. Legs hurt like heck, as you'd expect for my first 16-miler since... October? Got it done, and the progression was encouraging.
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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 | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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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 | | 6.87 | 0.00 | 0.00 | 0.00 | 6.87 |
| Cliff Drive loop today. Legs were really heavy after taking yesterday off, but was able to progress as usual once I got to ABF.
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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 | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| After that miserable excuse for a basketball game, I had time to run 4 at moderate pace. So I did. That's about all I can say about that. Temp in mid 60s but not bad with a breeze.
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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 | | 0.19 | 6.90 | 0.00 | 0.00 | 7.09 |
| Ran with Jamie, Debbie, Chris and later Brett after work. I hadn't had any sleep and my legs felt like it. About all I could manage was 8:30 pace and they ran off and left me. By the time I finished 7 all I wanted to do was sleep, so I went home and did just 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 | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| Cold and rainy all day, so went to Mercy and did five miles indoors. It sure seems like a mile there is longer than a mile at MAFC. Clicked off 71 laps though before the gym closed at 5.
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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 | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| A double today. Six this morning with the crack o' chickens crew, then five this afternoon on my own. I'd hoped to do some tempo work this afternoon but legs weren't up to it. So I just ran 9:20ish pace this afternoon. It was 75 and windy, so you know I loved that (sarcasm alert). Now getting ready to go to my fundraiser. Hoping for a nice turnout and a nice take but you never know.
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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 | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| Six with Sheri, Jill and Mark C. at Creekmore. Pace decent, mid 9ish for most of it.
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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 | | 2.00 | 7.05 | 0.00 | 0.00 | 9.05 |
| Back out at Ben Geren with Jamie, Terry and Debbie. Jamie and Terry ran off and left us as usual, but Deb and I had a good run. I'd leave her on the uphills, she'd catch and pass me on the flats. With a little over a mile to go she was probably 150 yards ahead of me and I decided I had to reel her in. I did. Caught her with about 400 yards to go; ran that last mile at 7:35 pace. We went up and back on the bike trail west of Massard, and in between did the amphitheater loop the hard way. So lots of steep hills up and down. I needed a run like this to rebuild my confidence. Can I run 3:28? Dunno. Can I run decently? Yeah, I think 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 | | 7.11 | 0.00 | 0.00 | 0.00 | 7.11 |
| Predawn run, capped off by Kathy's face plant. Banged her face and knees from what I can tell; had a cut near her right eye. Run itself went OK, although it took about five miles to loosen up after yesterday's mountain climbing session with Jamie and Debbie.
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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 | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Progression run this morning. Did the first 8.6 with Kathy, who was doing pretty well in spite of the bandages on her eye and her knee. That loop went up Massard and included the amphitheater section (fortunately the easy way). Then I went down Phoenix solo and picked up the pace, hammering the return trip. I got down to 8:29 for the last mile after going 10+ with Kathy. Legs were complaining the last six miles, which I guess is what Hanson training is all about.
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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 | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Did a new loop today from the storm shelter. Sheri said it would be 7 or 8. Uh, no. Try 10 on the dot. And if I'd done a couple of detours they did, it would have been 12. Debbie joined us and hammered me for the last four miles, so I got my workout in. Good run though. Nice weather, good company. James kinda hobbled some but he finished 10 too.
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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 |
| Ran with Kathy and Virginia at dawn after work (that still sounds weird). Kept it slow
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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 | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Ran to work today; it was the only way I was going to get a run in. At 75 degrees, not a lot of fun. Ran to the fitness center, showered there and then had to jog over to Mercy to not be late. But I arrived.
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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 | | 7.44 | 0.00 | 0.00 | 0.00 | 7.44 |
| Since I ran to work yesterday, I had to run home today. With no time constraints, took a longer route, 7.44. Legs were fine, rest of me is screaming "Go to bed! Now!" So I will. May try to do intervals tomorrow morning if work isn't too bad.
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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 | | 5.63 | 0.00 | 0.00 | 1.44 | 7.07 |
| Barely squeezed in Billat intervals at the track between nap and work. 18 X 30 seconds. Went OK considering I haven't done them in too long. Ran to and from the track to home. Probably could have done a few more if time had allowed; I barely got to work on time as it was.
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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 | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| Seven sluggish, hot (77 degrees) miles. Have I mentioned recently that I hate running in the heat? Boy, it sucks. I hate heat. July and August should be replaced by December 2 and January 2.
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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 | | 150.24 | 15.25 | 0.00 | 1.44 | 166.93 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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