| 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 | | 169.87 | 28.79 | 4.26 | 0.00 | 202.92 |
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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 | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| Ice and snow finally melted, leaving only occasional puddles. Tonight's 6 was a lot easier even though it was faster than I was running in the slop. Still pretty sore though; may need another recovery day 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 | | 9.33 | 0.00 | 0.00 | 0.00 | 9.33 |
| Left hip was really sore when I started; I considered just bagging today as if it were an injury, because I've never quite had a pain like that. Fortunately, it worked out quickly and I was able to do 15K with some progression. Also had some comic relief. Turned onto Waldron at the 3/4 mile mark and a fellow was getting off the bus there. Looked like he was going home from work; I noticed he was wearing big work boots. He decided to run with me, jabbering all the way. He informed me (about three times) that those were steel toed boots that weighed about four pounds, that he was 38, and that he would run with me to the Seasons Inn. I told him I had six more miles to do after that (I underestimated; it was 8.3). Sure enough he stopped at the motel and I kept going. Nice fellow; he was African-American but had a thick white Southerner accent which was interesting. He kept me entertained for a few minutes and then thinking about it afterward and chuckling. Good run. The hip behaved. I broke out the old Adios, thinking I may still want to go back to those for race shoes, and did OK with them for nine 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 | | 5.80 | 0.51 | 0.00 | 0.00 | 6.31 |
| Back on the treadmill after two days off for a twinge in the left hammy (plus three inches of snow last night which melted very quickly). Twinge recurred briefly then went away within a half mile, and I was able to pick it up to MP at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.52 | 0.00 | 0.00 | 8.52 |
| Eighty minutes on the mill -- 7 miles slow, MP+ for the last 12 minutes. Felt comfortable at 7.5 mph and no twinges at all. HR was in the low 120s until I cranked it up in the last 12.
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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 | | 4.73 | 1.88 | 0.15 | 0.00 | 6.76 |
| Treadmill run, ranked up to MP+ for 15 minutes and to 9.1 mph for one minute. Felt pretty good, especially given lack of 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy recovery run on the mill at work. Took a while to get loose
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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 | | 7.50 | 1.31 | 0.00 | 0.00 | 8.81 |
| Pushed one in the rain with MP at the end and then a jog warmdown
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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 | 1.17 | 0.00 | 0.00 | 8.17 |
| Crack o' chickens run with the gang. Very sore and slow for first two miles, finally got loose toward the end. It was high 40s but foggy and humid.
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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 | | 4.12 | 0.00 | 0.00 | 0.00 | 4.12 |
| Slow and easy in the rain.
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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 | | 5.59 | 2.50 | 0.00 | 0.00 | 8.09 |
| Planned to do 14 hard. Not enough sleep to do that, or legs either. I did 2.5 hard and had to shut down even before I got to amphitheater hill. After the first 5 mile loop I let Lia and Terry go on and I did another 3 slow. Maybe will do 20 easy on Monday morning. Or 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 | | 6.00 | 1.62 | 0.00 | 0.00 | 7.62 |
| Warm afternoon progression. Too warm. Finished in time for NCAA selection show though.
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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 | | 20.04 | 0.00 | 0.00 | 0.00 | 20.04 |
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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 | | 1.52 | 0.00 | 0.00 | 0.00 | 1.52 |
| Tried to get a run in at work but too much beeping to continue. I'll try to run in the morning instead.
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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 | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
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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 |
| Treadmill run at work after a day off for rest/too busy at work.
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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 | 5.00 | 0.00 | 0.00 | 9.00 |
| 9 on the mill with 5 at MP or more. Actually went 50 minutes without getting paged, enough to get the MP work done and then some. Legs aren't great but since I haven't gotten to the track for intervals lately, needed to do something beyond GA/recovery level.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Slow recovery run on the treadmill.
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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 |
| 10:00 pace on a 75-degree afternoon. That was plenty thank you
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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 | | 9.49 | 0.00 | 0.83 | 0.00 | 10.32 |
| Fartlek run at 5:15, 12 intervals at 10KP lasting 30 seconds each, spaced out about five minutes after a three mile warmup. Wound up doing 10.3. Legs felt pretty good considering I ran at 7 p.m. last night.
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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 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 | | 4.06 | 0.00 | 0.00 | 0.00 | 4.06 |
| Slow, wet and windy with the chickens crew.
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| | Race: |
Run Bentonville Half Marathon (13.109 Miles) 01:48:16, Place overall: 192, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.88 | 13.28 | 0.00 | 0.00 | 18.16 |
| Decided to run Bentonville as a training run at BQP for 13 miles on a tough course, and tack on some mileage before and after to get into long run territory. Worked perfectly. I averaged 8:15, just what I'll need to get a safe BQ time in Canada, and that in spite of the last four miles being uphill. The course in Mississauga is not nearly that tough. Weather was around 40 and occasionally rainy but not much wind. If I can get weather similar to that in five weeks I'll be happy. All in all a very successful run. And I still finished 7th in age group despite taking it easy. If I'd raced it I might have gotten an AG award. Or I might have blown up. Yes, I have to go double that distance in Canada at the same speed, but I'll have tapered on an easier course with net downhill.
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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 | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy 9 wth walk breaks on a 65-degree afternoon. Still very stiff after yesterday's race, and the old niggle in the right glute came back in the final half-mile. I hope this is just temporary, although I can deal with it. Wound up at just under 11:00 pace overall. Wound up with 52 this week and well over 520 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 | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| Midday easy 8, having failed to get out the door while the temps were in the 40s...
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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 | | 6.72 | 0.00 | 3.28 | 0.00 | 10.00 |
| Ten miles on the treadmill. Wasn't sure I'd do any; when I got on there was a really sharp pain in my left hammy which I'd never felt before. I got off, stretched a bit, walked at 4 mph for about a half mile, then bumped it up to a slow jog, then up to 9:40 pace, and after 50 minutes I felt pretty good and started throwing in 3:00 bursts at 10KP. Amazingly the beeper cooperated for the most part (or I could wait until after a burst to return the call) and I got 8 reps done and finished the 10 at a jog. Very little out of breath, surprisingly, three minutes at that pace didn't do it and two minutes recovery seemed to be enough. I could have kept going with that workout longer but I needed to get back to work at some point.
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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 | | 169.87 | 28.79 | 4.26 | 0.00 | 202.92 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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