| 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 | | 198.03 | 1.03 | 0.00 | 1.50 | 200.56 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Back at it this morning after three days off for sleep and a mysterious thigh twinge. No twinge today but I could tell I'd taken three days off. 9:30 pace was a struggle. Got it done though. Now for some sleep.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Humid and slow. Cool weather is supposed to move in later today. Can't wait!
|
| 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 | | 5.56 | 0.00 | 0.00 | 1.50 | 7.06 |
| Intervals at the track while the SHS band was berated by their director over the PA. In fact, I could pretty much hear him all the way around the horseshoe on my cooldown run. I did 6 x 400, could have done more I think but didn't want to push it so soon after a marathon. Pace was just about 5K pace, or what I wish was 5K pace. Cold front came in with thunderstorms and other fun things and it was about 20 degrees cooler this morning. Cooler still overnight and tomorrow. I think I'll do a MLR to celebrate.
|
| 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 | | 11.12 | 0.00 | 0.00 | 0.00 | 11.12 |
| A lovely 43 degrees when I emerged from work this morning, so I set out on an 11-miler around behind the golf course, up Old Greenwood and back to the hospital. I ran the first half in about 53 minutes and the second half in under 50, so that was a nice progression. Not much sweat at all, legs felt good. Main issue was I was fighting a bad case of heartburn, probably from my coffee sloshing up, But eventuallly that subsided too. Once I got onto Phoenix I pretty much dropped the hammer. Average pace overall was 9:15; slowest mile was 9:33, fastest was 8:39.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
| Eight this morning after work. Kept it slow for the most part. Legs a little tight but loosened quickly.
|
| 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 | | 9.19 | 0.00 | 0.00 | 0.00 | 9.19 |
| Out in the fog this morning after overnight thunderstorms. Just kept a 10:00 pace overall, slower early then somewhat faster as I got loose, and stretched the intended 8 to 9+.
|
| 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 | 0.00 | 5.04 |
| Out early with Sheri and the gang. For some reason I woke up with some stiffness in my left knee and the left IT band was also acting up. It took at least 4 miles to loosen a little and is still sore, and I was very very slow. I'm glad I already have an appointment scheduled with Tiffany for a massage this afternoon. Very good timing for that. First, lunch with Jen, first time I've seen her since her birthday. She's got birthday dinner tonight with her work group while I go to the WAR meeting.
|
| 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 | | 3.12 | 0.00 | 0.00 | 0.00 | 3.12 |
| Stoopid warm and humid for mid-October. Jill and David did a three-mile loop than came back to get Mark and I didn't want to go any further after that loop. So I didn't. Legs were very tight and it was a struggle even without the humidity.
|
| 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 | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
| Out with the crack o' chickens crew through the fog. I actually loosened up for the first time since Monday and decided to keep going. Wound up with a decent 11-mile progression. That's probably the kind of runs I need to keep doing while I'm in this base building period, how ever long that lasts.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slow and humid, finished just before a big thunderstorm blew in. Apparently several more T-storms will follow in the next 36 hours. Hope it slacks off enough to get a football game in -- or that the rain gives Bama the dropsies. I was really, really sore after yesterday's combination of 11 miles and golf. Took at least 4 miles to get really 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 | | 10.16 | 0.00 | 0.00 | 0.00 | 10.16 |
| Cool and misty this morning and I felt good, so I pushed it a bit. Started around 9:30 pace and picked it up from there. By the end I was under 8:30 pace.
|
| 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 | | 7.00 | 1.03 | 0.00 | 0.00 | 8.03 |
| Progression run after work. Legs felt pretty good and I hammered it after getting to the top of the hill on Cliff. Actually picked up the pace significantly after the turnaround then really hammered the last mile-ish.
|
| 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Did the amphitheater loop from work. Wasn't as tough as I thought; maybe I'm a little stronger, and I wasn't pushing the pace quite as much as I used to do with the 5:15 crazies. I was probably going 9:20 pace or faster at that point though. Weather was really nice, upper 40s, no wind, clear.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Joined Kathy, Logan, David and Jill at Wells Lake for most of their 6-miler, then did another 3+ on my own to get to 9. Kinda cruised it, walked with them and a couple of short walks on my own, but still averaged 9:38. I'm thinking I'll have to average 7+ for the rest of the year to get to 2000, so I need some longer days because I'm not going to streak the last 75 days of the year.
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5 am run with Kathy and Logan. Legs kinda heavy until I went up hill on McClure which shook them out. Felt pretty good after that.
|
| 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 | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| ROUD became my long run this week. Weather was nice and I felt good, so I turned left at Old Greenwood and Phoenix and did the golf course loop, plus some twists and turns to get up to 14. Didn't have any gels, and stopped twice at C-stores for a drink, but got through OK except for really heavy legs. Which didn't surprise me. Weather was OK, high 50s/low 60s with a bit of a breeze and mostly overcast. It felt a lot warmer when the sun peeked out, too.
|
| 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 | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Recovery run at Wells Lake with David, Kathy and Lo. They ran off and left me, as I expected. Initial plan was a 5-mile loop, then I did another 3. They did some more too but I have no idea how much. They drove past me as I was finishing up.
|
| 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 | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| Up before dawn for a run. With 11:00 kickoff at RRS, I need to be in Springdale by 9ish, so the run started at 6:05 on the horseshoe loop. Very slow up to SHS and then got loose; the downhill didn't hurt either. I figure I need to average about 7.3 for the rest of the year to get to 2000, so adding extra tenths every chance I get. Maybe some year I'll average 7.3 for the year. Anyway, I'm getting a decent base built. Might need to throw in some intervals or tempo soon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Took my birthday off out of sheer laziness, I think, then got out for 10+ this morning. Picked a route I hadn't run in a year or so and then remembered why: Because it has a lot of traffic, not much in sidewalks and a ton of hills. Legs felt heavy and never did get loose, but I picked up the pace decently from SHS on home. Now for a nap before the resumption of vampire duty.
|
| 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 | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
| Progression run after work. Felt pretty good in spite of a tight spot in the left hammy that eventually loosened up. Ran from Mercy down Phoenix to Towson, then extended the return leg to get up to 11 miles. Last mile was 9:01. Now I'm officially tired. Goodnight.
|
| 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 | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| Ugh. Weather was great (high 40s, calm). Legs were horrible. From the start I felt like I was at mile 25 of a marathon after I'd bonked, minus the pain. Just heavy, heavy, dead legs. Ended up walking a good bit of it; 5 took me 1:13ish. Hopefully they'll come around.
|
| 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 | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
| Very good run. Legs felt good, weather was very nice, slept well yesterday. Started out planning 10, then just kept adding to it all the way to 15. Now I can do 9.9 tomorrow and get to 200 for the month, which didn't seem likely after I skipped my 8th day of the month due to birthday laziness. I'm even starting to think about a late spring race, maybe another shot at Bayshore or Newport or perhaps Denver-Colfax or Green Bay or Cleveland.
|
| 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 | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Well, I managed to get 200 miles this month in spite of skipping one-fourth of the month. Did a very slow loop around the airport, including running down the shoulder of Zero at rush hour. Not the smartest thing I've ever done, but no close calls. Now I need to average 220+ per month to get to 2000 this year.
|
| 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 | | 198.03 | 1.03 | 0.00 | 1.50 | 200.56 |
|
| 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):
|