| 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 | | 137.16 | 28.28 | 3.11 | 0.43 | 168.98 |
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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 |
| Estimated mileage walking around Mississauga and Niagara Falls. I figured that was enough time on my feet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.43 | 3.76 |
| Shakedown tun along Etobicoke Creek with three minutes hard at the end. We'll see what I have for tomorrow. That old tight spot in the left hammy was there but didn't seem to slow me any.
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| | Race: |
Mississauga Marathon (26.219 Miles) 04:09:22, Place overall: 318, Place in age division: 57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.84 | 26.22 | 0.00 | 0.00 | 28.06 |
| Marathon 16 is done. Felt strong at the start under overcast skies. Started to slow after 9 miles, pretty much knew at the half that BQ wasn't happening. Then the right IT kicked in hard. Last seven or eight miles (OK, 14K) was a hobble. Fortunately, as usual, I found an attractive female to zero in on and eventually pass, and that helped me maintain what little pace I could manage instead of a complete punt. Still couldn't break 4 hours but was able to break 4:10. I have got to work on lower body strength this summer before the Frankfurt training cycle. Thighs and butt just aren't up to the stress of 3.5 hours at BQ pace. Or four hours at slower pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.31 | 0.00 | 0.00 | 0.00 | 2.31 |
| Recovery jog at the WAR meeting at Chaffee. Felt OK, although it was hotter than stuff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, but went to Mercy for weight work. Mandy filled me in on exercises I can do for my hip flexors, although they don't have any machines that specifically isolate the flexors. Some upper body work as well, but mostly legs, two sets of everything for glutes, quads, hammies and gastroc/soleus. We'll see if I'm sore tomorrow afterward.
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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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| 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 | | 6.53 | 0.00 | 0.00 | 0.00 | 6.53 |
| My back locked up on Saturday morning rum from Goldtrap with the peeps. They ran off and left me so I did my own course.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.06 | 0.00 | 0.00 | 6.06 |
| 54 minutes on the treadmill before work. Cranked up to MP+ for the last 16 minutes which felt pretty strong. Still had the left flexor/quad spot I felt in Canada but not enough to slow me down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Good run after work. Until I tripped on the sidewalk at 74th and Rogers a quarter mile from the end. Legs took a while to loosen but were fine for the last five miles or so.
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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 |
| Stayed upright this time for 6 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.11 | 0.00 | 8.91 |
| Treadmill run at work, went uninterrupted long enough to allow me to get in 5K at 7:30 pace. Which might have won Mary Jo's 5K in the morning, but that's OK. Got it done and don't have to worry about it now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Humid 9K slog after work. Legs felt like the marathon was three days ago, not 15 days. And the weather didn't help either. Had to work harder than I wanted just to keep pace below 11:00. But it's done. I did the run with my cellphone sitting in the restroom where I changed into running gear. Fortunately it was still there when I realized it and went back 90 minutes later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.04 | 0.00 | 0.00 | 0.00 | 7.04 |
| Crack o' chickens run with the gang. Sheri and Cindy have cut out the Gallowalking and they're proving a little tough to keep up with. I had to drop the hammer in the last mile to catch Sheri before I finished my 7 miles. Then I walked around Walmart for a while doing my grocery shopping, which makes a good post-run warmdown. I tried to stay away from others given my postrun sweatiness though. Decent run, better than yesterday. Still a humid slog 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 | | 9.16 | 0.00 | 0.00 | 0.00 | 9.16 |
| Pushed the pace this morning on the bike trail, 7 miles at sub-9 before a 0.4 cooldown. Felt pretty good. There was some guy with us, don't know his name, who took off ahead and that got my juices going. Then once I caught him I decided to keep going.
Then a 1.75 mile trail "run"/hike at Robin's place. Lot of rocks and roots out there so it wasn't much slower than a run, and a big hill to descend/climb.
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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 | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| Slow MLR with the peeps. Left hammy tightened up and I had to make a pit stop so the last 8 miles were solo and I did my own course to get to 13.
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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 |
| Recovery run between the 4 a.m. thunderstorm and the 8 a.m. thunderstorm. As humid as you would expect given those conditions. I'd done a little bit of yoga last night, mainly stretching. Not sure if it helped or hurt, although I seemed to loosen up a little quicker than usual. Maybe that was because of the humidity.
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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 | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| Easy progression after work. The calf niggle was gone. Very sharp pain for the first 200 meters in the left quad area, but that resolved quickly. No clue what led to that; hope it never happens again.
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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 |
| Bad, ugly slog. Humid, but that wasn't it. Just no energy at all. Walked probsbly 2+ 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 | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
| Felt a lot better this morning, able to maintain a mid-9 pace throughout even with a 90-second walk break. Today gets me to 15,000 miles since July 2007. Heckuva lot of rubber laid on the roads (and a bit of skin from time to time as well). Setting off on my next 15,000 now. Hoping to be a little more consistent this time.
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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 | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy progression in the rain. I liked it better when it was raining. When it stopped it got stifling QUICK.
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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 | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Another front came through overnight and it was cooler, down around 67 at the start with some breeze. So I decided to do the Zero loop, which I hadn't done in months, and which can only be done on weekends and holidays unless you like playing matador with 18-wheelers. Started slow, picked it up the last four miles or so and got under 10:00 average. Not a great run, but not bad, just piling up GA miles and rebuilding after Toronto.
Also signed up for the Go! Mile, which is in three weeks. Guess I need some speedwork somewhere in there.
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10:00 pace for 10 miles after work. Overcast, about 65, occasional drizzle. Could have been a lot worse. I'd thought about doing 12 but I kinda bonked at 8 and headed back for the car.
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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 | | 137.16 | 28.28 | 3.11 | 0.43 | 168.98 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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