| 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 | | 106.05 | 17.01 | 7.00 | 1.13 | 131.19 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 4:1 progression recovery run. |
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| | Race: |
Toad Suck Daze 10K, Conway, AR (6.21 Miles) 00:51:27, Place overall: 129, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.04 | 6.21 | 0.00 | 0.00 | 7.25 |
| My first 10K on the road. Overall went very well. Warmed up for a mile at the Conway High track; warming up was needed, because it was very cool and windy (wish marathon day had been this cool). Plan was to run 8:00 miles. Had a little bad patch midway through and walked 100 yards or so, but was able to resume 8:00 pace at that point. I had hoped to run around 52 minutes, turned out I finished in 51:27 even with walking. Fourteenth in my division, 129th overall. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Recovery run on the TM. Very happy with my PR yesterday, although I needed to pace better and/or push through the discomfort a little harder. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.25 | 0.00 | 3.50 |
| LT intervals tonight, maybe a little ambitious so soon after a hard 10K, but got through them OK at paces in the 7:30 range. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Recovery time |
| 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 | | 2.93 | 1.50 | 0.00 | 0.00 | 4.43 |
| Hill intervals X 3 at GMP, which by now, by the way, is 8:00; after my run in Conway, I'm seriously thinking about shooting for a BQ in Memphis, and Memphis is definitely my target race. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.15 | 0.00 | 2.25 | 0.00 | 3.40 |
| Pfitz and Hal Higdon both call for doing your long runs on tired legs to try to simulate the strain of the last six miles of the marathon. I have been generally taking off Friday and running on Saturday morning, but I decided to try it this time. So a tempo run at right around GMP tonight, then run at Maumelle in the morning. |
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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 |
| So I did a tempo run last night, finishing around 9 p.m., and nine hours later I'm on the road at Lake Willastein. Uh, no. Did. Not. Work. At all. Legs absolutely dead. Had to walk within the first three miles, and the last six miles didn't go any better. Even Hobbit asked me if I was all right. Truthful answer would have been no, but I said I was OK, just feeling the effects of a hard run last night. That part was true, anyway. Don't think I'll do that again for a while. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.86 | 0.00 | 0.00 | 0.00 | 4.86 |
| Recovery run today, making up in part for yesterday's bad run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.55 | 4.00 | 0.00 | 0.00 | 4.55 |
| Hard GMP run of four miles in 35:55 plus a cooldown. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.05 | 0.00 | 0.00 | 4.05 |
| More GMP tonight. I'm distracted. My 91-year-old grandmother, the last grandparent I have left, is on the brink of death. I kinda thought this might happen after her sister died around Christmas; thought she might not have the strength to live much longer. And it appears that's the case. |
| 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 | | 3.87 | 0.00 | 0.00 | 0.00 | 3.87 |
| Recovery run. Grandma has died. Funeral will be Saturday morning. I think it will work out where I can run, shower, change and get to Hot Springs for the funeral. And I think I need that run to help get me through a difficult day. I spent a lot of time with her; we had Sunday dinner with her seemingly three out of four weekends when I was a kid. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 0.00 | 0.00 | 3.46 |
| Decided to give the Friday-Saturday back to back runs another chance, getting up early for a fartlek run around the neighborhood. Then another Friday slam at work, then go to Hot Springs for visitation at the funeral home, then tomorrow's run and funeral. Yuck. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Showed up at the River Trail, turned on my Garmin, started running and never looked at the watch again. Spent the whole 10 miles thinking about Grandma, and all those Sunday dinners, and all the other family members I've lost. I'm lucky in that my parents are still alive and well; not every 47-year-old can say that, but I'm all out of grandparents now. The visitation was not easy last night. I know it's hard on my dad to finally lose his mom at age 69. And there's the family tension between the Merle/Brandy faction and Dad and Mom, with Robert on the fringes. Anyway, I just ran and remembered, and when I got back to the car, I'd averaged 9:00 on the dot. Now hit the showers and put on my suit and go to Bryant to join the family for the trip to Hot Springs. This will be Tyler's first funeral, and not sure how he'll handle it. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Recovery run. I need emotional recovery now as much as physical. Nice service, but tough on me, especially to see my dad in tears and my son struggling with feelings he's never had to confront before. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 1.13 | 4.25 |
| Decided to do some all-out hill intervals to find out what my real MHR is. I've been operating with the lame 220-age formula, which only has a 95% chance of being in the ballpark, much less being accurate. So did a warmup jog on the treadmill, then set it on about 6% and hauled butt, with the Garmin HR monitor in place. Turned out the old lame formula is pretty accurate in my case. The MHR I got is within three beats of the formula number. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Tried out a new course outdoors, from the apartment down Fairway to the Old Mill, around the lake and back up here. Very hilly, but a nice run. Took it easy on the pace. It's late May now and starting to get quite warm and humid. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
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Recovery from yesterday's recovery. My plan now is to build my mileage up to 30 or so MPW and then start a 24-week training plan based on Pfitz 24/55 in late June. In the meantime, at the suggestion of Jim2, I'm kinda doing a training plan for 5Ks and 10Ks based loosely on Higdon's Personal Best program. I hope to run the Firecracker Fast 5K on July 4 and that will give me a benchmark for where I am starting the marathon program. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Despite taking Thursday off, legs were DEAD this morning. Lot of walking. I think this Friday-Saturday combination just doesn't work well for me. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| A humid Saturday morning with the Crackheads. Murray Park is such a boring place to run, even when you go over BDB. Kept the pace around 10:00, which is OK. |
| 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 | 0.00 | 0.00 | 4.00 |
| Four slow miles on the TM. |
| 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 | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
| Tempo run at just under 8:00 pace tucked into a five-miler on the TM. Not bad, considering how dead my legs have been lately. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 1.25 | 0.00 | 0.00 | 5.00 |
| Pretty tough 3:1 run. Good pace on the TM, then put the hammer down for last 1.25 miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.37 | 0.00 | 0.00 | 0.00 | 4.37 |
| Recovery run. Wore the HRM and got average HR of 141, which is OK for me; tells me I'm not overdoing it. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fartlek run on the TM, just throwing in surges of various lengths. Time was 38:25. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Back on the River Trail with the Crackheads. About a 9:15 average for 11 miles. Not too bad to cap off the month. |
| 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 | | 106.05 | 17.01 | 7.00 | 1.13 | 131.19 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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