| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.24 | 4.00 | 9.02 | 4.74 | 133.00 |
|
| 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 | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| Recovery run after work
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 1.74 | 7.00 |
| Workout at the track with Lia, Terry and Kent. They did their own thing, I did Billats X 22. Probably could have done a couple more but I was beat and didn't want to risk pulling something on my first real speedwork in months. Pace varied pretty widely but most of them were what I wanted or faster, and the legs functioned at high speed. Overall a very good workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| Afternoon double. Three miles at Mercy while T lifted weights, then 4 miles with the WAR peeps from Creekmore to mark National Running Day. Neither one was much fun. I swear Mercy's track is at least 10% long, and it was 90 out there this afternoon and I had no water, no headband and wearing cargo shorts (peer pressure got me). But it's done and no heatstroke.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| Hot and humid. Shut it down early. Not acclimating well at all.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Acclimitization not going any better. Plenty of walk breaks, still felt like I was dying.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
| Slow and humid with Kathy L. Five was all I wanted to do in that soup. It was freaking 80 degrees at dawn!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 1.12 | 0.00 | 7.12 |
| Treadmill run before work after missing yesterday with a bad headache/sleep deprivation and Saturday/Sunday with baseball. So I needed a hard run. Warmed up for 2, cranked it to BQP for 4, then finished out the hour at 8.0 mph, which wound up being 1.12 miles. So a solid 7.12 miles in that hour, which is only slightly below BQP average. Legs felt pretty good, as they should after that little "taper".
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 0.00 | 0.00 | 0.00 | 0.10 |
| I thought I'd get in another treadmill run before work. Then the phone buzzed on the way to the hospital. Ahmad wanted me to cover his pager because he was catching a 6:20 flight. I figured OK, I'll be at the hospital anyway and I can get my run done. Start the mill, run a whole minute and the pager goes off. Ir's a transfer from Sparks. I don't normally do transfers, so I had to kinda give that my full attention and figure out what needed to happen (didn't help that it took him four hours to get over here from four miles away). And the pager didn't slow down much. So there I am with a total run of one minute.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 2.50 | 0.00 | 9.33 |
| Progression for 15K on the mill at work, despite numerous interruptions. Took me forever to get the average below 10:00 thanks to all the beeping, then they left me alone for the last 45 minutes or so and I was able to crank it, including MP+ for the last 20 minutes. Good run after a rather bad week for running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| Nice and slow, 10:00 pace after work
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.00 | 5.23 |
| Bike trails at crack o' chickens. Just the gang, the humidity and the horseflies.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Race: |
Go! Mile (1 Miles) 00:06:55, Place overall: 187, Place in age division: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Took another crack at the road mile in Little Rock. Different course this time, same weather (sunny, 78 and humid). My warmup got me very warm. What it did not do is get me loose. The hammies were tight and definitely slowed me down, but I pushed for everything they could give me, and managed to break 7 and beat Lionel. With tight muscles, and minimal speed work, I thought that was OK. But I want to focus on this race for a few weeks next year after London, do the speed work I need to get below 6:30. Wasn't a bad run, just a little disappointing that I couldn't get loose.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| Slog in the soup. Too soon after the race to do 10+ I think.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Distance estimated on the dreadmill, which reset itself somewhere around the 3.5 mile mark (hate when that happens). I was working more on knee lift after watching Lalita's video of my duck run Saturday. We'll see if it starts to take hold.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 2.00 | 0.00 | 8.25 |
| Progression run on the mill, running through interruptions for once. Cranked it up to 7.6+ mph for the last two miles, then walkdown 0.25 while I returned the last three calls :) Walked outside to take my wet gear out to the car and hit a wall of humidity, as if I needed confirmation of the decision to run on the mill. Bleah.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Nice and slow on the mill with only one interruption.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 3.40 | 0.00 | 11.00 |
| Took yesterday off with a sore spot on my left foot, so made up for it with an 11-mile progression/tempo on the mill. Cranked it up to MP+ then 10KP+ for the last 26 minutes, I think, before a mile cooldown (some of that at 9:00). Good run. Needed it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| Actually outside for once. Cooler, but still soupy. Hips didn't want to loosen. Got over 1000 for the year today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Warm and soupy again. I saw a chart over the weekend that if you do your run in conditions > 75 degrees/>60% humidity (both true this morning), that the effort required to maintain a certain pace is equal to a pace 1:45 per mile faster in sub-55 temps. Which means my 10:00 pace this morning is equal to 8:15 in cool weather, which is BQ pace for me. And it felt like I was working that hard to do that fish. But I have a hard time slogging along at 11:45 pace, which is what I would have to do to maintain my recovery pace in this weather. I just don't want to stay out there that long. But maybe I should not push pace at all and do 10:45ish.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 0.00 | 2.00 | 7.04 |
| Speed work at SHS with a whole bunch of people. Even Don came over from Ozark for the predawn craziness. We all did our own thing, which in my case was 8 X 400 at mile pace with 200 walk recovery, plus warm and cool for a total of 7.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.24 | 4.00 | 9.02 | 4.74 | 133.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|