| 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 | | 93.32 | 0.00 | 5.51 | 1.50 | 100.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
| Intervals at SHS after the WAR meeting. 6 x 400 at sub-7:00 pace. Not bad all things considered. Nathan joined me and helped keep my pace honest; I think he was taking it easy to stay with me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Knee still a bit twingey but manageable.
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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 |
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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 |
| Easy, slow 6 on the mill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Another Thursday night with WRA, 2.55 with the crew and another 2.55 with Lionel.
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| | Race: |
Chase Race and Paws (2 Miles) 00:16:13, Place overall: 165, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.18 | 0.00 | 2.00 | 0.00 | 3.18 |
| Able to push it more than I thought I would at the Chase Race. Ran the first mile in 8:25, cranked it down to 7:48 for the second. Could I have run the first in 7:48? Because of traffic and the slight net uphill, doubtful, but maybe 8:10 or so.
I looked up my time for this race last time I was here, in 2013. Ran it two minutes faster. But was still 6th in AG with the faster time. Two minutes faster this year would have been fourth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Easy progression after work. Legs were better than I thought.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 0.00 | 0.00 | 5.04 |
| Easy 5 after work in perfect running weather.
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| | Race: |
Spring Fling 5K (3.107 Miles) 00:25:45, Place overall: 124, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 3.11 | 0.00 | 6.17 |
| First 5K of the year at Cabot. Hadn't run the course before; basically a lollipop out and back with some undulations. it was 40ish and windy, but not bad. Sun finally popped out late in the race. I was able to maintain the pace from last week's 2-miler for a 5K, more or less. Now just stretch that to 26.2... Not a great race but an improvement, I think,.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 5K at sub-10 with the WRA advanced group, then another slow 5K on my own. Breezy and about 60, so not bad running weather, Enough to work up a sweat but not suffer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| Kent, and a 20-mph headwind on the westbound leg, made me work on Phoenix this morning. First mile was about 9:00 pace until I noticed it and squawked. Even so we wound up under 10:00 pace even with a two-minute walk break.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.98 | 0.00 | 0.40 | 0.00 | 9.38 |
| Easy 10K to SHS and back with a kick at the end. Forgetting that I was supposed to lead the group at WRA three hours later. Instant doubles! And my legs are telling me about it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Slow, warm recovery run. Could have used some of that wind from yesterday. Tomorrow trying 16-18. Can I get there?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.26 | 0.00 | 0.00 | 0.00 | 17.26 |
| Got there. Barely. Way too many hills. My legs weren't ready for 17, much less 17 with hills. Got it done in 3:22 though. Or something around that number.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| Slow one after work. Legs not cooperating.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Treadmill before work, possibly extended to make sure I get 100 miles for March :/
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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 | | 93.32 | 0.00 | 5.51 | 1.50 | 100.33 |
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