| 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 | | 100.07 | 32.83 | 8.21 | 1.01 | 142.12 |
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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 | | 5.27 | 0.00 | 0.00 | 0.00 | 5.27 |
| Pushed it a bit today after a day off following Tuesday's wonderfully sleepless night
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
| Cruised for 51 minutes with race tomorrow. Then driving to Bentonville to see V. I'm hoping for a memorable weekend :)
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Chile Pepper Cross Country Festival (6.214 Miles) 00:52:24, Place overall: 169, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.39 | 6.21 | 0.00 | 0.00 | 6.60 |
| Didn't get to the course in time for a decent warmup, largely thanks to my insistence on eating breakfast (wish I could blame V but she was not at fault in any way). So I spent two miles warming up and two miles with heavy legs after that. Finally in the last 4K I got loose enough to push it a bit. Averaged 8:27 including at least 30 seconds lost tying a shoe at about 6K. Thanks to a shortage of folks in the 55-59 Grand Prix AG, I got second place points, although I was 15th in my actual 50-54 AG thanks to outsprinting a guy from Colorado in the last 200 meters.
I'd say basically it was a marathon pace run. I'd have to beat that average for the full 26.2 in Frankfurt to get BQ. Who's to say that that's not possible with favorable weather and enough sleep, but I'd have to say it's not likely. But we'll see how it goes. Maybe start at 8:35 pace for 4 or so, see how I feel and if I can pick it up from there.
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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 | | 10.10 | 0.40 | 0.00 | 0.00 | 10.50 |
| Progression run on the mill thanks to a lull in the beeping. Only two interruptions in 100+ minutes. This was the run I'd intended to do yesterday if I'd gotten decent sleep. Next Monday will be my last 20.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy 55 minutes before work. Pretty comfortable throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Slow 4.5 after work. Only 12 hours since last run so did not push in any way.
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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 | | 5.50 | 0.00 | 2.00 | 0.00 | 7.50 |
| Fartlek run on the mill at 2:30 a.m. Did 200m, 400m, 600, and 2000m at 7:30 pace. Beeper largely behaved for once. Overall a good run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Often-interrupted, slow 7 on the mill at work. Legs were kind of heavy for a while so the slow pace was welcome. Beeps weren't. A few hours sleep after work, then to Tulsa for the concert with T and V. Hope (a) everyone has fun and (b) T and V hit it off. Not sure if I'll spend the night up there or come home; numerous variables come into play there. So Saturday's running plans are a bit in question. I'm guessing a mid-afternoon treadmill session might be the call, but we'll see.
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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 | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| Long, slow slog. I was OK for the first 13 or so but bonked quickly after that. Legs very, very heavy. It went slightly better than my last 20 but not much, as in 3:44. Doesn't do much for my confidence going to Germany. Had a weird weekend though, not much sleep until Sunday when I slept all day. Got up at 3:45 today to run, so unless I get a nap at work tonight I'll be up for 27+ hours straight. Anyway, it's taper time now. I don't know how I could have any more madness than I already have though. My life is kinda nuts now, in a good way because V is a lot of it, but still it makes focusing on training even more difficult. It'll be nice to let things settle down in November and December before I crank it up after NYD.
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Slow hour on the mill. Legs still felt yesterday's 20 so took it easy. I went to bed at 7:30 this morning and woke up at 6:26 p.m. I'd say I needed it. And I still feel like I need a nap now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.74 | 0.00 | 0.00 | 1.01 | 5.75 |
| Lactate stackers at the track, one minute at sub-5KP with two minute recoveries. Pace generally in the high 6s, so not bad. Got in a total of a mile at pace. Didn't want to overload with the 10K on Saturday, but wanted some quality work.
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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 |
| The track workout recorded for Wednesday was done today; Wednesday was a URD.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
| Easy 5+ in the rain, Cool front brought in the rain and temps dropped 10 degrees in 45 minutes. Felt really nice out there. Hips were sore from yesterday's track work but not too bad.
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| | Race: |
Survivors Challenge 10K (6.214 Miles) 00:51:02, Place overall: 56, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.56 | 0.00 | 6.21 | 0.00 | 7.77 |
| Didn't know what I was going to get today. Mid-taper, sore hips from Thursday's track work (which I somehow logged on Wednesday), hilly course. But the weather was ideal, cool and overcast, and I had a good running partner in Lia who was dogging it after running Chicago on Sunday. She beat me by a few seconds but we stayed close and she helped me stay motivated on those darn uphills. The hip soreness worked out a little and I was able to maintain better pace. I think I actually negative split; of course two big downhills in the second half helped. Sixth in calendar AG, 2nd in Grand Prix AG, so some nice points. I would have liked to break 50, but overall I'm happy with the run. Now what I do in Frankfurt in eight days is another issue.
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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 |
| Easy 5 in the new Altras. 48 hours to departure! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Up early for an easy 4 before going to the airport. In 18 hours I'll be in Germany! |
| 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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| Guessing on the mileage since the Garmin isn't cooperating this morning. I did the Pretzel Run from the Messe to shake the kinks out. Weather was very much like it will be tomorrow, cool and damp. Lots of people in tights and ski caps. I was fine in shorts and worked up a good sweat despite the slow pace. There were way more runners than the narrow course could handle, leading to bottlenecks where you just had to walk to avoid running over people. Did manage to pick up the pace in the last 800 or so before starting the carbload, And I have a shiny new pretzel medal to show for my efforts. Now to the soccer game
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| | Race: |
Frankfurt Marathon (26.219 Miles) 04:22:26, Place overall: 7074, Place in age division: 448 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.49 | 26.22 | 0.00 | 0.00 | 27.71 |
| Wheels fell off at Frankfurt, exactly as expected. I could not go slow enough to keep that from happening, not with the bad training I had this cycle. I resisted the temptation to walk a lot more than I did and got home with a 10:00 average, actually found something resembling a kick in the last mile or so. It's done, #17 in the books and country #4. More details to come.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.26 | 0.00 | 0.00 | 0.00 | 1.26 |
| Started year 56 with a very slow recovery run (18 minutes) around the pond between the hotel and the Messe. Gorgeous day. If I sit around, I get stiff, but moving isn't bad. Unfortunately I don't have the strength or energy for a lot of moving, which I will need tomorrow. Can't remember the last time I actually ran this slow, but that's what I have 25 hours after a marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy and slow with the chickens. Sorta. They left me, which was OK because I wasn't going to keep up anyway.
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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 | | 100.07 | 32.83 | 8.21 | 1.01 | 142.12 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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