| 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 | | 56.35 | 13.91 | 0.25 | 0.00 | 70.51 |
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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 |
| Slow 5 on the mill. It was a struggle. I've clearly lost a lot of fitness, and I won't get it back before Pine Bluff. Slog through that and get ready for London, is about all I can do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| An hour on the mill. Felt less out of shape than in Tuesday's run, which is nice. So I've got that going for me.
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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 |
| Back at it after work. Legs had ceased to be, shuffled off the mortal coil, joined the choir invisible, etc. Long slog, in other words. I think more stretching is advised. Now to do it...
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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 |
| Ugh. Just ugh. I'm starting to wonder if I can finish 13.1 Saturday.
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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 |
| Went to Springfield to visit Jenny on her work trip and got in a hilly 5 behind the hotel after she went to work. Legs weren't bad considering. Then drove back to the Casa. Down to Little Rock tomorrow, Pine Bluff/Bryant Saturday and so on from there,.
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| | Race: |
CASA Half-Marathon (13.109 Miles) 02:04:01, Place overall: 127, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.59 | 13.11 | 0.00 | 0.00 | 13.70 |
| Humid, warm, and out of shape is a bad combination for a race. I would not have been surprised to need well over 10:00 per mile, Wound up at sub-9:30 instead, which isn't bad. Only walk breaks were at water stops. Fortunately there was a bit of breeze which kept the humidity from being completely intolerable. Course was OK, basically flat except for a dip down to a lakefront pavilion at the 3-mile/10-mile water stop. Otherwise resembled a pancake; even flatter than Frankfurt. If I were in shape, a PR type course. I'll have to keep that in mind if I'm ever in good shape again in December.
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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 |
| A little XT this morning, five miles on Jenny's elliptical. I've never done that much elliptical before and was surprised what a strain it put on my thighs; more knee lift than I'm used to, even though my feet never leave the pedals. Plus the back and arms get involved too. I'll have to incorporate that into my program this winter, particularly on bad weather days to add a little extra demand.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Treadmill before work. Which is not cooperating with either my running or my sleep this week. Bleah.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.25 | 0.00 | 3.30 |
| Recovery run at SHS. Thought I was pushing the last 400 hard. It was 8:00 pace. Sheesh. Got to work on knee lift, which means working on the flexors.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.80 | 0.00 | 0.00 | 5.25 |
| Progression run on the mill before work. Time to get going. London is in 18 weeks. I'll start Pfitz 18/55 tomorrow tweaked up to 60, using the first few weeks to build up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 3.04 |
| Easy run at SHS. I'd planned to do a tempot run but the glute would not loosen, and, worse, I felt like I was post-marathon in terms of pure fatigue. So I bagged the tempo run for later in the week (Christmas morning?)
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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 |
| Hills around Jenny's house. She'd described them as monsters. She wasn't kidding. Joined by a friendly loose dog for the last mile and a half or so, which turned out to be a good thing later when we encountered some other loose dogs who were considerably less friendly. But they concerned themselves with my canine companion instead of me. Wound up with a 10:30ish average including an extended hike to the hop of the worst hill.
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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 | | 56.35 | 13.91 | 0.25 | 0.00 | 70.51 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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