| 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 | | 123.97 | 12.77 | 9.00 | 1.04 | 146.78 |
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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 | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Progression run with the chickens. I was still really stiff from Tuesday's intervals for the first three miles or so, plus it was really humid. Then a nice breeze picked up (and it rained like crazy about 45 minutes after the run ended), so I felt like going faster. Reeled in Kent and eventually passed him on that loop, plus I did short loops before and after to get to a total of 8.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| Got on the treadmill after work since the rehab room was closed for the holiday. I was a little tight in the hips, wasn't sure what I was going to do. After 10 minutes started throwing in surges, first one minute, then two, and realized I felt pretty good. So after seven miles I decided to do 10 and crank the last three miles up to MP. Which I did. Could have gone farther, but at some point I needed to sleep.
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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 |
| Nice and slow with Kathy, Erica and Tieu. Saw a bunch of others out there, including (shock) Tiff actually running with Chris! It rained overnight, so it was cooler, but very very humid. Kathy had me going faster than I really wanted to go, and I wasn't really keeping up with her anyway. I went a little faster after the turnaround because I wasn't taking walk breaks any more even though I wasn't actually running as fast.
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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 | | 5.70 | 0.70 | 0.00 | 0.00 | 6.40 |
| Progression run on the mill before work. Took the IT bands forever to loosen, it seemed, but finally got to where I could crank it to 9:00 and then 8:00 for the last five or six 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7 miles, 90% humidity, sub-10:00 pace which felt like 5K pace. I was literally bending over and grabbing my shorts at the end like I used to when Willie Tate made us run gassers till we puked. Now I need sleep.
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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 |
| Slow and humid
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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 | 4.00 | 0.00 | 12.00 |
| Tempo run on the mill, got up to 8.2 mph
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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 | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
| Wiped out for four days with the 18-in-21 work stretch and the Kansas City Gold Cup trip (very glad we did it; atmosphere was unreal). Back in the saddle today for not quite 5 with the chickens.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 1.04 | 5.07 |
| Speed wrk at Southside. Waited an hour too long to get out there and paid for it; it was 85 when I finished at 9:00. Good pace on 8 200s, but I don't think I could have done any more reps. And I definitely was getting the lungs burning. Some football players were out there running sprints and doing pushups but not a fullblown workout yet.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Memorial run for Brent Morrison out at Wells Lake. I'm estmating 400 runners, so a pretty impressive turnout at 6:30 in the morning. David E. even drove over from Morrilton. Lots of orange, that being Brent's favorite color, including my Cottonwood shirt. Orange balloons released at the site of his death too, along with flowers stacked at a makeshift memorial. After the 5K jog, I did three laps around the lake and ran back to my car to get to 6.
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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 | | 9.00 | 4.11 | 0.00 | 0.00 | 13.11 |
| Progression 13.1 on the mill, starting at 6.6 and going up to 7.3. Total time exactly 1:57:00. I'd planned to do 6, but I felt good, I had time and the alternative was to get up at 4 a.m. or something and come back to do 13, so I decided to get it over with. Then coffee and dinner with Rainey. So far so good on that front.
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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 |
| Easy 7+ on the mill without too many beeping interludes. Legs were a little sluggish, more than tired or sore, but I had no trouble maintaining 9:40 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 1.20 | 0.00 | 0.00 | 9.00 |
| Progression run on the mill; only two interruptions. Cranked it up as high as 7.8 in the last 10 minutes, then warmed down for a mile.
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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 | | 5.34 | 1.26 | 0.00 | 0.00 | 6.60 |
| Easy 6+ on the mill at work despite distinct sleep deprivation (awake at noon, never went back to sleep). Part of what kept me awake was a weird sharp twinge behind my left knee, felt like more in the skin than anything else but there's no bite or pimple or anything. Still a little tender but did not bother me when running. What did bother me when I started was the left Achilles which was quite painful for the first 3-4 minutes before it loosened up. I was able to crank it up to MP+ for the last 10 minutes before a 6-minute jog out.
Cooked up my training plan for Frankfurt tonight. Pfitz based with some Hudson and Anderson mixed in. Pfitz got me my BQ; time to try it again, I guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 1.50 | 0.00 | 0.00 | 7.25 |
| Progression run on the mill, cranked down to MP for 1.5.
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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 | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Tempo run on the mill with 5 miles at 7:30 pace.
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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 | | 7.11 | 0.00 | 0.00 | 0.00 | 7.11 |
| Easy 70 minutes on the mill.
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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 |
| Late night easy 5 on the mill. I'll try to get up early enough tomorrow to do some light speedwork at the track before it gets stoopid hot. Gina wants to come over this evening so a late run isn't happening. Which is perfectly fine with me.
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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 | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| Slow crack o' chickens slog. Very very slow
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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 | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 5K on the mill at the hotel in Batesville. No fan, no circulation. Which reminds me why I don't run on the mill at Mercy.
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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 | | 123.97 | 12.77 | 9.00 | 1.04 | 146.78 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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