| 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 | | 50.84 | 9.21 | 0.00 | 0.00 | 60.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 0.00 | 0.00 | 0.00 | 6.29 |
| Finally got out of the chair and down to the mill for an hour. And for once the pager cooperated; not a single beep. Worked my way up to sub-9 pace for the last mile-ish, total of 6.29 in 60:00. Legs were OK, as I guess they should be after 10 days of almost total rest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
| Progression run after work. Hips were a little tight but loosened eventually and I got pace down around 9:00 for the last three miles. Overall just under 10:00 average for the 10K
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| Treadmill run at 2:30 a.m. Originally planned to do 5.5 but the pager cooperated and the legs felt good so I kept going, then cranked it up to MP at the 7 mile mark, followed by half mile cooldown.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| 5 miles of nothingburger except for the return of that twinge in the left hammy. May take tomorrow off to let it heal. Need to run at Spa, nothing else of significance right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| Slow 7 with the FSM group. They did 12, I didn't. Legs just not there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| Mill run at work. Just getting the legs going again, slightly.
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| | Race: |
Spa 10K (6.214 Miles) 00:53:43, Place overall: 112, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 6.21 | 0.00 | 0.00 | 6.91 |
| Cold, windy and rainy at Hot Springs this morning, especially the first two miles. And I knew I wasn't going to be very fast with my lack of training this month. But got through it with a decent finish anyway, and didn't walk over the mountain. Lionel walked three times and still beat me, which was annoying, but he's in better shape than I am right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Slogged out 8 with the FSM group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.84 | 9.21 | 0.00 | 0.00 | 60.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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