| 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 | | 64.59 | 3.62 | 1.30 | 0.00 | 69.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 3.12 | 0.00 | 0.00 | 6.24 |
| 10K progression run, with the return leg at well under MP. Total average exactly 10:00. Felt pretty good actually, even as tired as I am after a rough night at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 0.00 | 0.00 | 0.00 | 2.17 |
| 3.5K, pushing the pace before the WAR meeting. It was a tad warm so I cut it off from 5K to 3.5K
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| 10K with the Chickens
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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 |
| Road Dog run. Took it nice and slow on a beautiful, cool morning which became a very hot afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.50 | 0.00 | 0.00 | 5.25 |
| After a few days off, treadmill before work. Mostly 10:00 pace, cranked down to 9:00 and then 8:00 for the last 800. Went OK. Walked 400 to cool down. Off to San Antonio tomorrow; we'll see if I get in street runs or treadmill. My guess is the latter, although there is a 5K Sunday morning if I can get a spot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 5K sweatfest on the treadmill at the hotel in San Antonio. Bleah. Now I remember why I don't run in hotel fitness rooms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 1.30 | 0.00 | 5.31 |
| Hill run with the Chickens from Z-mart, and as usual I blasted it back down the hill on Old Greenwood to the finish. Which I really need to do since I got into St. George yesterday. I have 4 months plus to get in marathon shape and get my quads in downhill shape, so I'll need a lot of runs like today.
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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 |
| Foggy 8 at dawn, 3/:30 walk/run, still maintained a decent pace and blasted it for the last two miles or so.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| Slow and sore after what amounted to a tempo run yesterday. And warm too. High 60s but sunny and humid, felt a lot warmer.
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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 |
| Humid and slow after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.64 | 0.00 | 0.00 | 0.00 | 4.64 |
| Soupy after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Didn't feel too bad until I got out in it. 60ish but muggy and the sunshine made it feel 10-15 degrees warmer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.59 | 3.62 | 1.30 | 0.00 | 69.51 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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