| 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 | | 206.26 | 12.05 | 0.55 | 0.00 | 218.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.68 | 0.00 | 0.00 | 0.00 | 8.68 |
| First frost of the fall and I got out in it with the FSM group. Joined them after about three miles I think; they started at 6:30 and I was still at work. Run went OK. Cold was not an issue at all with shorts and gloves. Forgot my headband, didn't need one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.72 | 0.00 | 0.00 | 0.00 | 8.72 |
| 90 minutes easy in beautiful weather. 69 this week (and since my birthday; I think I'll track mileage in my 55th year).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Slept most of the day yesterday and awoke with a headache, so bagged the day. Decided to run for Jacob Wells today, starting with the CoC crew and then doing 7 miles plus on my own, winding up with 13.5. Every bit of it in the rain. Temp about 60, and there was briefly a pretty fierce headwind that fortunately didn't last long. I was able to pick up the pace decently at the end of the CoC leg and the last three miles or so overall.
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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 | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| Creekmore run with Jill, David, Kathy and Glen. No shirt for Jacob, of course. Felt pretty good once I got going and picked up the pace coming in, particularly on the downhill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.70 | 0.00 | 0.00 | 10.02 |
| Up at crack o' chickens for the Schoolhouse gang. Kept going after that for a total of 10; actually cranked it down to MP for about 6 minutes. No shirt and 42 degrees really felt pretty good, but I wish I'd brought gloves. Once the hands were warm though I was fine.
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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 | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
| A very somber run this morning. All of us had run GP races and knew Jacob or at least knew of him. I struggle to make sense of this. Why take someone younger and fitter than me and leave me here? Just saying it was his time doesn't help. Why?
We're going to do a run in his memory Sunday afternoon. Lots of shirts off, to be sure.
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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 | | 7.00 | 1.02 | 0.00 | 0.00 | 8.02 |
| Cruised 7 this afternoon then hammered the last mile. Thought a lot about Jacob, and living every day as though it's your last, because it could be. Took quite a while to get loose, but I finally got there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
| WAR group met at Ben Geren for a run in memory of Jacob. You could run whatever distance you wanted but most of the crew did 13ish. I added some twists and turns and got up to 15 miles. Thought about him a lot, since with my twists and turns I was running alone. I maintained a decent but not great pace and took a couple of short walk breaks; it was in the 60s, dry and breezy so I felt I was dehydrating a bit even with two water stops. Got it done though. Had a thought during the run that Three Bridges should be renamed in his honor, and posted that on the 3B26 page when I got home. We'll see if anyone shoots or salutes...
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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 | | 5.75 | 3.30 | 0.00 | 0.00 | 9.05 |
| Good run after work, went to the amphitheater the back way. By the time I got there, my legs felt good and I dropped the hammer down the hill and all the way back to Mercy Ortho. So I can run that fast for 3+ miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Easy run in the cold wind with WC in the teens. Handled it OK except it felt like my cheeks would fall off. Found a new way to negotiate the Phoenix/Old Greenwood area without ever going over or under the freeway, involving 46th Street (at FedEx) and Savannah. I went over the freeway, then left on OG and left on Savannah to get back to Phoenix. Ah, the joys of exploration... Kept it slow, 10:10 average, and that was fine.
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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 | | 10.00 | 0.28 | 0.00 | 0.00 | 10.28 |
| Nice late afternoon progression run, Got hammered at work so decided to sleep instead of a dawn run. Good choice, I think, Legs felt strong, it was cold but not bitterly so, and I was able to maintain a good pace and then build on it. This run felt a lot more manageable than a lot of slower runs I've done. Weather helps, but I'm stronger too. Now if I can just get rid of this spare tire...
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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 | | 2.32 | 0.00 | 0.00 | 0.00 | 2.32 |
| Treadmill run on either side of midnight. Got in 2+ before the witching hour, got a drink, then got back on to finish...
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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 | | 5.54 | 0.50 | 0.55 | 0.00 | 6.59 |
| Treadmill run straddling midnight. After a water break at the witching hour, got back on at 6.3 for 36 minutes, then started cranking it. Did four minutes at GMP then the last four at >GMP. Treadmill shocked me repeatedly, which I've never had happen in seven years of winter treadmill sessions. I know it's dry and stuff, but like I said, I've run in plenty of dry rooms with nary a spark. Just annoying, really. I ended up grabbing the handles for a good bit of the run just to keep the static from building up.
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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 | | 8.25 | 0.25 | 0.00 | 0.00 | 8.50 |
| Late Sunday night treadmill run. Got back from the LSU game at 12:30, got to sleep around 4, got up at 12:30 and it was already spitting sleet/snow. So I decided to wait for the mill. Not too many interruptions from the pager, a couple from my GI tract, but got a decent run done in about an hour and a half total including hiatuses. Cranked it to MP for the last two minutes just to get it over.
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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 | | 8.25 | 2.00 | 0.00 | 0.00 | 10.25 |
| Frosty 8-mile run with Lia and Terry. They were taking it "easy", I was struggling to keep up. But the legs responded better than I thought. I made up 100 yards on Lia in the last miler and a half and was under MP for the last two. Then a two-mile warmdown after they left.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.12 | 0.00 | 0.00 | 0.00 | 16.12 |
| Did 5 with the crack o' chickens crew and just kept going and going, up to the amphitheater, around the lake, down the bike trail and back to MP. Briefly thought about stretching it to 18 but the legs were sore enough at 15.3, then walked another .8 to warm down (plus walking around the grocery store after that). Now for a nap, basketball tonight with T, and we'll see about tomorrow (probably not 5:15 again though). Went over 1700 miles today with six weeks left in the year. I think I can average 50 for those six weeks if my legs and the weather cooperate
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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 | | 13.48 | 0.00 | 0.00 | 0.00 | 13.48 |
| Breezy morning but about 15 degrees warmer than it has been. T-shirt and shorts very comfortable. Started out thinking 10, wound up with 13.5. Nice and slow. Left IT band took about six miles to loosen 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 | | 7.54 | 0.00 | 0.00 | 0.00 | 7.54 |
| Slow. Rain. Lots of rain. Pouring for the last 15 minutes. Oh well. Getting me ready for the football game.
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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 | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Late afternoon run before 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 | | 9.36 | 0.00 | 0.00 | 0.00 | 9.36 |
| More or less a double, 13 hours after yesterday's pre-work 9-miler. And it felt like a double for the first 5 or 6 miles. Nice and chilly too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 4.00 | 0.00 | 0.00 | 8.04 |
| Pushed it on a chilly Thanksgiving morning. Dropped the hammer coming down from the amphitheater and just maintained all the way back to the hospital. I think the legs needed a refresher course in MP, and they got about 33 minutes of just that. Now for a shower and some sleep before T gets here for Thanksgiving dinner at a restaurant to be determined.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Frequently interrupted treadmill run at work so that I can get on the road to Misery at 5:30 a.m. without missing a day of running. They left me alone for the last 30 minutes plus though. I've done almost 25 miles in the last 36 hours so the legs are a little heavy, but it went OK. We'll see when I get home and if I'm up to a Saturday morning run with the peeps.
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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 | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| Wore myself out on the trip to Missouri (staying up 29 straight hours will do that). Slept most of the day Saturday, took Jen out to dinner, worked, then hit the mill this morning when I realized that the dawn temp was 63 (on November 30???) Run went OK, Got in 15K in 89 minutes, not pushing at all, just cruising. One month left in the year and 225 miles left to get to 2000. Can't afford to miss many days and need quite a few 10-milers. Now that football road trips are over (possible exception of bowl), less reason to consider skipping days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 206.26 | 12.05 | 0.55 | 0.00 | 218.86 |
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