| 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 | | 118.53 | 3.65 | 3.36 | 3.01 | 128.55 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Worn out after work this morning, decided to run before work tonight. With HI of 90, decision to go indoors was easy, and I got there just in time to do 5 on the track before they closed. So, I did. For some reason indoor runs there are more boring than at MAFC. Maybe it's lack of scenery or music.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| 94% humidity at 7 a.m. And that may be low. All you need to know about this run. Bleah.
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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 | | 10.29 | 0.00 | 0.00 | 0.00 | 10.29 |
| Marking National Running Day with a double. At 5 a.m. with Kathy, Khuong, Logan and Tiffany M. They went farther, but I was having GI issues and bailed when we looped back by the cars at 5.3. Six hours later, still having GI issues. Plan is to do the Creekmore run this evening and then join the group at La Huerta. Hope the tummy cooperates.
The tummy cooperated, the weather didn't. Heat index of 97, zero breeze, zero shade, sun beating down on me. Felt like Boston only 20 degrees worse. It was bad. Really bad. Barely finished.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 1.00 | 0.00 | 0.00 | 5.05 |
| Indoor fish at Mercy once I finally dragged my carcass out the door at 4 p.m. for errands and a haircut. Managed to push the pace for the last mile although dragging a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
| Ran at 7 before going to the eye doctor. Didn't feel like being out there and cut it off at 4 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.82 | 1.20 | 0.00 | 0.00 | 15.02 |
| Pushed it a bit on the schoolhouse route, having gotten separated from Kathy, Jill and Erica early this morning and thus just did my own thing (I think they did the Wells Lake loop but not sure). Pace around 9 even with all the hills on the bike trail and Massard. Running tonight with Meagan if the thunder permits (there was widely scattered rumbling this morning but mostly I just got wet). Total of 7.2 this morning. Last 1.2 at MPish.
Ran with Meagan and Leslie, her MIL, tonight. They wanted to push the pace, and we did; sub-9 for the six-miler on Phoenix. My legs really didn't want to go that fast, and I went numb at the 62nd Street crossover. Pushed it on home anyway. Wound up with 15 for the day with an extra 1.8 before and after the run with the ladies.
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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 |
| SHS and back at 9:30 pace. Steamy. Very steamy. Not very warm, but very humid. 73 degrees and 80+% humidity. Not a dry thread on me by the time I got home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.45 | 0.00 | 0.00 | 6.45 |
| Couldn't stay awake after work, or get up in late morning, to get my planned morning run in. So I hit the rehab treadmill for the first time. Wasn't bad, although I couldn't get the overhead fan engaged. Ran at 9:30ish for the first 5 miles then cranked it up to MP for the last 12 minutes, which turned out to be 1.45 (it went into heart rate mode so I couldn't tell how far I was running until it cut off at the hour mark). So I see that an hour is the limit, at least on that one. No midnight 20-milers, not that the pager would let me go that long. I got six pages; answered three while running, last three came in a cluster at 57 minutes and I just let 'em sit for five minutes.
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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 | | 4.59 | 0.00 | 0.00 | 2.00 | 6.59 |
| To the track after work for my first session of Yasso 800s. I did 4 reps, and wasn't sure I could get through the fourth. but it went OK. Not sure I could have completed a fifth, but didn't try. It wasn't as bad as I thought it might be. Weather was overcast and not too terribly humid. There was a sprinkle or two; I could have stood for a little more rain but 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 | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Run at Ben Geren with Jill and Kathy. As usual with Kathy, we got faster as we went along. Wound up with basically 10:00 in spite of walk breaks. I felt OK although there was no chance for a nap at work last night. Sleeping later in the afternoon is definitely the way to go on this schedule.
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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 | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
| Took my time this morning from the schoolhouse. Ran with Kathy the whole way, joined Sheri and others for a few miles in the middle. Kathy wanted about 10:30 pace which was fine with me. Work was brutal last night and I was feeling it. Even at that slow pace, the legs were feeling it to some extent.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Morning run in the soup. 77 degrees, 82% humidity at the finish. Not much breeze either. Wish I'd taken a water bottle, not that it woulda helped all that much.
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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 | | 3.13 | 0.00 | 0.00 | 0.75 | 3.88 |
| Planned 800s at Southside became strides and drills when they had football players running laps. That's probably OK. It was too darn hot to run hard 800s anyway. But I think I tweaked something in left medial thigh doing dipsy-doos. I'd planned to run tonight with Meagan, or at Creekmore, or both, but we'll have to see how the leg feels this afternoon. Then again, a slow jog might help 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 | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| Took yesterday off for the twinge in my thigh, then tried it this morning. No sign of twinge on the SHS route, so I guess I'm good for the 5K tomorrow. Sure was hot though. Running hard for 3.1 in this heat will not be fun.
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| | Race: |
Splatter Me Colorful 5K (3.107 Miles) 00:24:33, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.11 | 0.00 | 3.11 |
| First 5K of the year. My training hasn't been consistent, next to no speed work, and I was pacing Meagan and Leslie, so didn't expect much. But with this small field, I figured hitting my goal pace would probably win AG. It did. So would walking the course backward; I was the only 50-54 male entered. I was seventh overall, and three people ahead of me were a teenaged boy and two UAFS cross country girls. So I was fourth adult. Meagan dropped back after the first mile. Leslie stayed closer but wound up like 42 seconds behind me, which was still only one spot back of me in the overall, and Meagan got 10th. Both of them won AG too, and they had actual competition. Race time temp was 88, humidity probably 65% down by the river in VB. And I felt every bit of it. It was a struggle to keep going (plus I needed to go to the bathroom), but I kept going. Mile splits were 7:48, 7:54 and 8:07. But the overall average was 7:54, which is pretty much exactly what I had targeted. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run 11 hours after a hard 5K? Bad, bad idea. But I did it. First 8 miles were OK. However, at that point I had no energy, no remaining water, 85% humidity to swim through, and four miles left. And that four took a LONG 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 | | 5.25 | 0.00 | 0.25 | 0.00 | 5.50 |
| Loop from the WAR room with Kathy and Jill. Had a little niggle in the left calf which hurt before and after the run but not during (?). It rained overnight and sprinkled this morning, so it was cooler but even more humid than yesterday. Able to bust it for the last quarter mile or so, then walked a quarter to recover. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.26 | 0.00 | 0.00 | 0.26 | 7.52 |
| Calf niggle settled down enough to test with a run, then seemed to disappear completely. So I did eight Hudson hills at the end of my 7-miler. Didn't feel very speedy on the sprints but got them done with no further complaints from the gastroc. Now for shower, sleep and then dinner date with Jen.
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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 | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| Very slow with Kathy after my little GI mishap. Still felt like a lead weight in the tummy but no mishaps. Very, very humid, like 80/80.
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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 | | 118.53 | 3.65 | 3.36 | 3.01 | 128.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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