| 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 | | 149.23 | 17.95 | 8.27 | 1.89 | 177.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Estimated mileage today; treadmill decided to reset itself in midrun at about 6.9. Came in at 6, did 5.5, clocked in, finished the run with only two beeping interruptions. A couple of the thigh twinges from last night but very brief and did not persist.
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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 | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| Only got in 30 minutes on the mill before I had to go to ER.
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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 |
| Slow achy 6 miler. I could have done it this morning after work but waited for the front to move through. Considerably less humid now but also windier. And I was stiff from sleeping, I guess. Got it done in 10:30 average 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 | | 9.10 | 1.25 | 0.00 | 0.00 | 10.35 |
| Ten with the peeps this morning. Gallowalked with them for 3, felt pretty good, pushed the pace with company from one of Tieu's friends, and ran the last 7+ well under 9:00 with some at MP. Felt pretty strong in spite of no sleep and running at 5:30 yesterday. Wound up with 55+ this week.
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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 | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| Hilly and slow this morning. 74th Street, Free Ferry, Old Greenwood to Gary, then downhill to the hospital. Cool and rainy, which was OK. Not much traffic out there on Easter morning, which was OK 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 | | 5.94 | 0.00 | 0.00 | 0.10 | 6.04 |
| Slow, hot and humid. Tried to do hills and quickly got a twinge in the right hammy so shut that down before doing any more damage.
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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 | | 5.90 | 0.00 | 2.35 | 0.00 | 8.25 |
| Ladder intervals at Ben Geren. Right hammy behaved itself, but ladders are never easy, and these weren't either. Humidity didn't help although it was in the mid-60s.
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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 | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
| Easy 6 with the chickens. Still around 70 and humid so it was a sweatfest. I'll be glad when that front comes through later. Hopefully the rain will be gone by the morning. I'll probably start at chicken time again, if not earlier, to try to finish before the sun gets real warm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.22 | 0.00 | 0.00 | 0.00 | 22.22 |
| Managed to get quite a few hills in on my final long run, including the amphitheater loop. The idea is for Mississauga to feel like a piece of cake after what I've been doing in training. I ran the first 13.1 in less than two hours, then slowed down quite a bit in the final nine miles, but even for that I was well under 10:00 average pace. I hit 22 at 3:24:19 then walked two-tenths to cool down, and still got in under 3:30. I'm sore but not horribly so. Chocolate milk, ice bath, then probably a late breakfast and a nap, I'm ready for some tapering after this one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Walked a mile and a half, jogged 4.5 to work out the kinks. Which there were lots of.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.86 | 0.00 | 0.00 | 0.30 | 6.16 |
| Six miles in the rain with 10 hill sprints. Yesterday skipped due to thunderstorms in KC, stomach upset and lack of sleep due to stomach upset. That's better fortunately.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.54 | 1.68 | 0.00 | 0.00 | 8.22 |
| Tried to do 9 with 6 hard descending to MP. Thigh twinge, then lack of sleep, then nausea all got in the way. Bleah. Shut down the hard run after less than 15 minutes when that twinger just wouldn't go away
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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 | | 8.40 | 1.02 | 0.00 | 0.00 | 9.42 |
| Humid progression run after work; really should have been shirtless and considered it a couple of times. The thigh niggle behaved; it was there but felt like a tight spot instead of pain, and I could run without limitations. Cranked it down to BQP+ for the last mile and felt pretty good. Then I slept pretty well which is just as good. Rain/thunder all day tomorrow; fortunately I have the rehab lab available all day. I'll probably run right after work. Question is whether I'll wake up early to watch the Gunners in the FA Cup at 11:20. I'll probably watch the second half anyway.
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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 | | 5.75 | 0.00 | 0.56 | 0.00 | 6.31 |
| Hour on the mill after work, cranked it up for the last four minutes including sub-7 pace at the very end.
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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 | | 2.04 | 8.00 | 0.00 | 0.00 | 10.04 |
| 10 after work with 8 at MP. Took me a while to get the legs going but once I did I was able to maintain faster than MP, particularly with a bit of breeze in my face to cool me off. Because it was humid as heck. Shirt came off at the halfway point; Jacob would have approved (although he wouldn't have had the shirt on to begin with). Good confidence builder two weeks out. Yep, in 14 days I'll be charging toward Lake Ontario. Hopefully finish shortly after 10 a,m. Arkansas time.
A bunch of my friends are in Boston, mostly to run, some to watch. It's killing me not to be there. I enjoy that weekend so much. Hopefully in 14 days and an hour I will have earned the right to return.
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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 | | 5.14 | 0.00 | 0.00 | 0.00 | 5.14 |
| Beautiful, sunny, cool morning after work for an easy fish. In the first half mile I saw a car with Massachusetts plates. It's Patriots Day. Coincidence? Not a chance! I'll be back in Hopkinton next April. I watched the race online after my run and found I knew where the runners were better than the announcers did. They weren't sure the women were on HBH. I knew. I knew when they were about to go under Mass Avenue. I did not expect that. I've never watched the race online before and I've run it twice.
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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 | | 5.95 | 0.00 | 0.00 | 0.15 | 6.10 |
| Easy 6 with some hill sprints. Felt a tiny twinge in the groin nd didn't push past four hills, but the turnover was good (the whole point here). Weather forecast is better (warmer but no rain). On the plane in nine days...
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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 | | 4.25 | 0.00 | 3.86 | 0.00 | 8.11 |
| Tempo intervals at BGP. Left IT band was tight and took quite a while to loosen, plus the first mile of the interval was dead into the wind. Finally got to the pace I wanted though (and possibly beyond). Survived it, maybe the mitochondria will be a little stronger in 11 days. Now for a first encounter with Robin. We'll see how that goes.
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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 | | 5.78 | 0.00 | 0.00 | 0.25 | 6.03 |
| Easy 6 with strides among the sprinkles. Since last post we lost a cat and may have gained another one. Cici had melanoma and had to be put down. But my lunch date Robin is thinning out her cat herd and offered us Haven. I think we'll take her if Haven and Wormy don't kill each other on sight. Anyway, run felt pretty good after the first mile, picked up the pace downhill from Southside and felt up to some strides in the last 0.6. Road Dog run tomorrow; we'll see if I feel up to MP work then.
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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 | | 4.70 | 6.00 | 0.00 | 0.00 | 10.70 |
| 10 miles with the Road Dogs with 6 miles at 8:08 average, then a 0.7 cooldown afterward. Enough terrain on that run to make it challenging, but none of the miles were slower than 8:22, and 8:22 miles will get me a BQ. I was very pleased with it. Hank was the only Dog that beat me. He was in sight when I shut down the MP work at 8 miles, but that's fine. I accomplished what I wanted, and he's faster than me anyway.
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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 | | 5.04 | 0.00 | 0.00 | 0.00 | 5.04 |
| Easy and slow. Both IT bands pretty tight after yesterday's MP/Road Dog run. Needed three miles to get loose. Sunny and warmed up quickly, so plenty of sweat. Tried out the stick-on nipguards. They seemed to be OK and I'll likely use them next Sunday since NuSkin has not been entirely reliable and they're already pretty chafed.
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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 | | 4.91 | 0.00 | 0.00 | 0.09 | 5.00 |
| Easy 8K with four hill sprints. Pace felt a lot easier than a slower pace felt yesterday, which means the legs are coming around. Dress rehearsal in the morning, weather permitting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.49 | 0.00 | 1.50 | 1.00 | 4.99 |
| Dress rehearsal at Southside. Weather was probably very much what I'll see in Canada -- 49 and sunny with a bit of wind. Warmed up, 800 at 5KP, minute recovery, 1.5 at MP+, minute recovery, another 800 at 5KP, easy run back to the car. Tomorrow I'm on the plane -- and hopefully sleeping on 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 | | 149.23 | 17.95 | 8.27 | 1.89 | 177.34 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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