| 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 | | 120.71 | 12.67 | 4.05 | 2.10 | 139.53 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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White River 4-mile Classic (4 Miles) 00:35:09, Place overall: 91, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 4.00 | 0.00 | 0.00 | 5.40 |
| Bleah. The worst AG award I've ever won. Walked three times and still beat all but one (once the top 3 were moved up to Grandmasters). Only about 70 degrees, but very humid, very hilly and bright sun. Fortunately much of the course was shaded; I'd hate to think how it would have been with no shade. No wind either though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.02 | 0.00 | 0.00 | 7.02 |
| Seven on the mill before work, cranked up to 8:00 for the last mile-ish. Needed to get back in the saddle after missing two days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Often-interrupted mill run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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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 | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
| 82 degrees at 5 a.m. and I'm trying to slog 12+. Didn't happen. Rest of the chickens ran off and left me and I turned around at 4 miles. Felt like the HI was more like 102. Whatevver acclimation I had to the heat is long gone, and probably too late to get it back. I need miles more than anything, so I think I'll be sticking mainly to the mill until Mom Nature decides to cool things down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.43 | 1.60 | 1.40 | 0.00 | 8.43 |
| Eight + on the mill before work. Five miles slow, finished the first hour at MP, then 12 minutes at MP+ before a five-minute cooldown walk. Amazing how much easier it is when the HI is in the 60s instead of the 80s or 90s. Also broke in the new green Altras. The old ones had definitely lost their cushion; I can tell a huge difference.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 1.75 | 0.25 | 0.00 | 6.40 |
| Progression run on the mill. Four miles easy, MP then MMP+, and 0.4 cooldown. took an hour even with interruptions.
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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 | | 6.76 | 0.00 | 0.00 | 0.00 | 6.76 |
| Outside run, interrupted by GI issues, but weather and legs were OK.
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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 | | 4.60 | 0.00 | 2.40 | 0.00 | 7.00 |
| Treadmill run. 9:40 pace for 44 minutes, then cranked to MP+ for 19 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 | | 15.15 | 0.00 | 0.00 | 0.00 | 15.15 |
| Took the weekend off then got out at 5:15 for a solo 15. No breakfast. Bad move. Bonked at about 11 and just struggled home from there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| Slow and humid
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.94 | 0.00 | 0.00 | 0.18 | 5.12 |
| Slow 5 with hills at the end
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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 | | 9.33 | 0.00 | 0.00 | 0.00 | 9.33 |
| Progression run. Chickens left without me, which worked out OK because I could run my own pace and not worry about keeping up/leaving people behind.
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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 | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Pretty sore after yesterday's progression, so it took 3+ to get loose.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.88 | 0.00 | 0.00 | 1.92 | 7.80 |
| Billat intervals at the track X 24, running to and from the track to warm/cool. Pace about 6:30. Some of the recovery intervals got extended by a tad but overall achieved what I wanted.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skipped today because of sleep deprivation/first date with Veronica/niggle in the left hammy. Of the three, sleep deprivation was the main factor. I was whipped before I even got to work.
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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 | 0.00 | 0.00 | 4.00 |
| Treadmill run at work; pager cooperated for once. Started before midnight, finished after, so will be continued on Tuesday's log. 7 miles at 9:00, 4 at MP+, half-mile walkdown. Thigh niggle was still there but didn't slow me and loosened. Overall a good run.
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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 | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| The rest of Monday/Tuesday's treadmill run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Bit of a progression run after work, got down to high-8 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 | | 6.00 | 0.30 | 0.00 | 0.00 | 6.30 |
| Another progression run after work, was in the high 7s for the last 0.3. Weather has been pretty darn good for August, 60s, some breeze, today was overcast for the most part so no solar heating.
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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 | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| PLanned to do 15, felt like crap and left hammy was tight, so cut it off at 8.
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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 | | 120.71 | 12.67 | 4.05 | 2.10 | 139.53 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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