| 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 | | 136.33 | 2.21 | 4.97 | 0.00 | 143.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Easy run on the dumpster dive route with the crack o' chickens crew.
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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 | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
| Pushed the pace on a solo long run, averaging 9:12. Felt harder than that only 11 days after Boston.
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Recovery run after work with Kathy, Lionel, James, Logan and Jennifer F., with about a third of it on the I-49 southbound lanes.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Indoor run at Mercy, since it was 93 out there today. Not a lot of fun and some twinges, but got it done at 9:31 average
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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 |
| 85 degree outdoor run at 6 p.m. on the SHS/Country Club loop. About as much fun as most 85-degree runs are, although with some shade and high clouds it was better than it could have been. Felt better than the last 10 miles at Boston for instance. Worked my way down from a 10:36 first mile to a 9:55 average.
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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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Crack o' chickens run with Sheri and Cindy, 10 hours after my last run. Sheri wasn't feeling well and had to walk early. I just went ahead and did an extra loop. Warm and humid but enough breeze to make it tolerable, and the sun wasn't an issue at dawn.
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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 | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
| Blah run in the drizzle with Kathy and Rose. Shutting down at 3 seemed to be the best call. So I did.
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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 | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| Sunny. sweaty run on I-49 with Logan, Tieu, Kathy, Jill, and Jennifer F. Good thing I had company; there was no way I'd hav done 10 miles solo today, maybe not even 5. Weather reminded me a lot of Boston, maybe even warmer.
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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 | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| In the rain after dropping Jen off on the freeway
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| With Kathy, David and Jill from the storm shelter. Legs felt pretty good after three days off due to work, rain, lack of sleep and taking Jen to pickup duty.
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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 | | 11.34 | 0.00 | 0.00 | 0.00 | 11.34 |
| Road Dog run this morning, then looped back to pick up stragglers. Run was OK, dropped the hammer in the last two miles. Couldn't hang around to get my Road Dog shirt/name, since I drove to Cass directly from work and hadn't slept a wink. So I went home to 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 | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| Three chocolate miles. Need I say more?
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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 | | 5.00 | 1.21 | 0.00 | 0.00 | 6.21 |
| Ran the bike trails at the crack o' chickens. Felt pretty good the last mile and a half and dropped the hammer.
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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 and humid at Ben Geren with Kathy, Jill and David. We'll see if I have any speed tomorrow
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| | Race: |
Rock Run 8K (4.971 Miles) 00:42:23, Place overall: 110, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.86 | 0.00 | 4.97 | 0.00 | 8.83 |
| Ugh. 70 degrees, sunny and humid. I had to walk three times. Couldn't maintain even 8:00 pace. Somehow still got top 10 AG, partly because only 14 were entered in 50-54. It was BAD. About what I expected, given lack of training and lack of sleep. I gotta get the sleep figured out and get the training routine going.
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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 |
| Waited until after the Indy 500 to run. Bad move. It was 86 with HI of 89 when I finished. Managed decent pace the whole way, in spite of feeling like a rotisserie chicken roasting on all sides (first shirtless run of the summer; hide the women and children). Best I can say is I got out and got it done in spite of the weather.
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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 | | 12.03 | 0.00 | 0.00 | 0.00 | 12.03 |
| Two humid, miserable hours. But got it done despite a bonk. 9:50 average even with the bonk.
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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 | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| Got the run done after dropping Jen on the highway. Then had to go back and get her when te thunderstorm hit. Just a muggy, sultry morning to do 6.
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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 | | 5.26 | 1.00 | 0.00 | 0.00 | 6.26 |
| Dragged myself out for a progression run with Kathy, Tieu and David. They dragged me faster at the start than I really wanted to go, but once I got warmed up I was fine in spite of having worked all night. Last mile would qualify at MP and I could have easily gone faster but didn't want to leave Tieu. Then a cooldown walk. I think I need more runs like this where I push the pace a bit. Should have gotten to the track at some point this week, but maybe I can do that Monday.
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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 | | 8.12 | 0.00 | 0.00 | 0.00 | 8.12 |
| Wells Lake run with the gang at 8 a.m. Legs were fine. Rest of me was asleep. Or worse. Got through at decent pace though with a good progression.
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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 | | 136.33 | 2.21 | 4.97 | 0.00 | 143.51 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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