| 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 | | 210.54 | 13.37 | 0.00 | 6.15 | 230.06 |
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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 |
| Crack o' chickens run with Sheri and the gang. Better than yesterday but still not back in the swing.
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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 |
| Ran the north VB loop with Meagan and Leslie tonight. We went down instead of up the main hill, not that the way we went wasn't plenty challenging. Averaged 9:30 for 6 then walked .3 to cool down. Weather wasn't bad, high 70s and not horribly humid. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Beautiful July day -- mid-60s, bit of a breeze, not horrible humidity. So I stretched our 7 miler out to 15. Bonked at the end, of course, but got it done at about 10:15 average.
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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 |
| "Recovery run" with Kathy, David, etc., on the Survivors Challenge course. SC is not a recovery run course, and I knew that. So when they were going faster than I wanted to go, I just let 'em go. Weather was nice but not as nice as yesterday, a few degrees warmer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.51 | 0.00 | 0.00 | 0.00 | 7.51 |
| First run in the new Altras, which arrived this afternoon. Me likey! Very cushiony, not very heavy. I seem to be handling the heat better. Run was at dusk, so little direct sunlight, but mid-80s, HI in high 80s, and not much breeze. I noticed on the uphill coming back that the HR was about 160, which didn't surprise me given the heat and the steepness (and being at mile 6). Very happy with the new kicks and might have to consider lighter version for Big Cottonwood.
Also cruising up on my seven-year anniversary and 13,000 miles in those seven years. Won't quite get there by the anniversary though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.11 | 0.00 | 0.00 | 0.00 | 7.11 |
| Slow and easy. I was quite stiff after yesterday's late run and took probably 3 miles to get loose. Also waited too long to run this morning and let it warm up too much. But I chugged along at my slow recovery pace on the horseshoe loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| Tempo/MP run on the treadmill at work. Despite frequent interruptions, managed to get in four good miles, then my half mile cooldown was interrupted twice. Probably would have been better to wait until after midnight, but that would break my streak... Dentist in the morning, so tomorrow's run will be PM or back on the 'mill. Might come in at 5:45 p.m. to do it before I'm on the electronic leash
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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 |
| Ninety-six degrees in late afternoon so I started my eighth year of running with 84 laps at Mercy. Boring as heck but got it done before work. Hard to believe I've run the equivalent of halfway around the world in the last 2557 days.
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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 |
| Ran with Jill and David at the storm shelter. Nobody felt like going fast or far, so we didn't. Tomorrow should get me to 13K. |
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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 in the rain, put me over 13,000 miles in the last 2560 days. Slow and muggy despite the rain, but the milestone is reached.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.00 | 8.50 |
| Sneaked in a Yasso 800 workout on the treadmill at work, thanks to Liza taking my pager for an hour and a half. Warmed up for 2 miles, did 6 reps at 3:30 with 3:30 recovery in between, and warmed down for 2. Treadmill is not ideal for this (especially when it locks on HR mode and you can't see mileage) but I got it done. Endorphins are flying, legs are feeling it. Most of this run was done after midnight, so it counts for two days :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.92 | 2.52 | 0.00 | 0.00 | 7.44 |
| Treadmill progression run after work with last 20 minutes at MP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another treadmill run at work, this one with interruptions. Since it was a recovery run, didn't mind that too much. Took me 78ish to do the 8, even with three or four pages (walked while I talked). I'm feeling stronger, like I've pushed off the plateau I've been on for a while. BC is two months from yesterday, so I'd better be getting off that plateau if 3:3x is going to happen, much less 3:2x.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| Outside at 10 a.m. It was 74 but felt warmer and I was really draggin'. Got it done though. Now for afternoon in the dentist's chair. Bleah.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.04 | 0.00 | 0.00 | 0.00 | 18.04 |
| A cool July morning around here is as rare as a snowball in the same time frame, but we got one this morning and I took advantage. Averaged 9:24 even with Gallowalking with the peeps for the first six miles. Last 10+ were solo. My last gel hit the tummy hard and forced a short walk but other than that I ran the last 12 basically.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
| Crack o' chickens with the peeps. Really sore after yesterday's 18 and it took about four miles to get loose.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.27 | 0.00 | 0.00 | 2.13 | 7.40 |
| Out with the 5:15 crazies this morning. They did a tempo run, I did Billat intervals. Funny how those intervals are a lot easier when I'm in better aerobic shape, even though they're anaerobic. I think I was going faster than my last set of intervals too. Total of 26 reps, which I think was my high for Billats, and I was doing more jogging for recovery and less walking. Warmed up with the crazies, two miles on the horseshoe, then cooled down on the track. Another encouraging workout, two days after my 18.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Progression run today with Sheri, Mary Jo, James and other peeps. I hung with the crew for the first five miles then kicked it into gear on the Old Greenwood segment over the freeway, wound up finishing 5-6 minutes ahead of everyone else. Put me over 100K for the week, which hasn't happened in a long time. The cool spell has re-energized me, I guess, and the legs feel pretty good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| Easy 7 in the soup. Waiting until 10:15 was a tad too long; it had warmed up into the 70s with no decrease in humidity. I kept the pace leisurely on purpose, and for once I stayed there. Averaged just a tad over 10:00 which was just fine. I had a twinge in the left hip when I started but I suspected it was just stiffness, and it worked out quickly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.99 | 0.00 | 0.00 | 1.02 | 6.01 |
| Added a new form of torture to the repertoire this morning: Lactate stackers. They sound simple -- go just about all out for a minute, jog for two minutes to recover, rinse and repeat. May be simple, but they're brutal. Especially if you wait until it's almost 80 degrees to start them. Legs were a little heavy, not nearly as much life as for last week's Billat intervals (which I did at just about the same speed). HR was maxing out at about 160 on the last four reps.
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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 | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| Easy 8 after work. First 3.5, downwind with the sun on my back, was pretty brutal. Back into the wind, some cooling occurred, I felt much better and the planned 6 was stretched to 8.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Warm. Humid. Sweaty. No wind. Bleah. Got it done though before the heat index hits 100+ this afternoon. HI was 83 anyway. AHR somehow stayed below 130 in spite of heart rate creep and a semi-decent pace (9:40).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| Working out the kinks, mainly just keeping the streak going.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| Slow and sweaty after work. Three-plus with Jill and Kathy, last bit by myself
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| Treadmill run at mid-afternoon, five at MP, 3.5 warm/cool. Could have gone further but treadmill was bumping against time limit so I figured 8.5 was good place to stop. Now for a brief nap before work, then a morning jog to work out more kinks.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 on the mill after work. Did 6.3 for four miles, 6.4 for four.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.75 | 0.00 | 0.00 | 6.36 |
| Treadmill run at work, progressing to MP+ for last six minutes. As soon as I finished the run, all hell broke loose in ER, so the timing was good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Out with the crack o chickens crew after a very long Monday -- run, work, moving Tyler into his new place, driving to and from Springdale. Crashed at 8:30 and didn't want to get up at 4:15, but I did. Got into the run as I went along, but I wasn't going to go past 7ish and I didn't. Just getting in the miles. We did manage a progression, largely trying to keep up with Cindy. I'm over 1000 miles for the year now, aiming for about 2100ish. If I hadn't had 74 days off in the first half of the year I might threaten my record. Or maybe not. I'd need a higher daily average even if I ran 340 days this year instead of <280.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.10 | 0.00 | 0.00 | 7.10 |
| Mid-afternoon progression in the rain after I slept until noon (and needed it!). Last 1.1 was at MPish. Even able to attack the hill on 58th at decent pace. I've run every day in July so far; one more to go to get the month streak. I would never have guessed of any month to run every day,. it would be July, but we mostly caught a break with the weather, I've felt fairly strong and I've been motivated to get out there and get it done even when I didn't feel quite so strong. Will I streak August too? Doubtful, but we'll see. Toughest part may be Saturday after I get back from KC.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.36 | 0.00 | 0.00 | 0.00 | 11.36 |
| Crack o chickens with the ladies for 5.2, then another 6+ on my own in the rain. All of this on about two hours of sleep. I realized I was awake at 3:45, wasn't likely to get back to sleep, and the crew would be meeting in 90 minutes. So I got up and had what passes for a leisurely breakfast at 4 a.m. Legs got a little heavy but I ran the last 3.25 in under 9:00 pace anyway. I'd thought about doing 18 this morning, but with the rain, that would have risked some major blisters, and I don't think the legs were up to another 6+ miles anyway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 210.54 | 13.37 | 0.00 | 6.15 | 230.06 |
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