| 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 | | 38.88 | 4.00 | 0.00 | 2.00 | 44.88 |
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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 | | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| Actually outside for once. Cooler, but still soupy. Hips didn't want to loosen. Got over 1000 for the year today.
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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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Warm and soupy again. I saw a chart over the weekend that if you do your run in conditions > 75 degrees/>60% humidity (both true this morning), that the effort required to maintain a certain pace is equal to a pace 1:45 per mile faster in sub-55 temps. Which means my 10:00 pace this morning is equal to 8:15 in cool weather, which is BQ pace for me. And it felt like I was working that hard to do that fish. But I have a hard time slogging along at 11:45 pace, which is what I would have to do to maintain my recovery pace in this weather. I just don't want to stay out there that long. But maybe I should not push pace at all and do 10:45ish.
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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 | | 5.04 | 0.00 | 0.00 | 2.00 | 7.04 |
| Speed work at SHS with a whole bunch of people. Even Don came over from Ozark for the predawn craziness. We all did our own thing, which in my case was 8 X 400 at mile pace with 200 walk recovery, plus warm and cool for a total of 7.
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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 | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| Progression run with the chickens. I was still really stiff from Tuesday's intervals for the first three miles or so, plus it was really humid. Then a nice breeze picked up (and it rained like crazy about 45 minutes after the run ended), so I felt like going faster. Reeled in Kent and eventually passed him on that loop, plus I did short loops before and after to get to a total of 8.
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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 | 4.00 | 0.00 | 0.00 | 11.00 |
| Got on the treadmill after work since the rehab room was closed for the holiday. I was a little tight in the hips, wasn't sure what I was going to do. After 10 minutes started throwing in surges, first one minute, then two, and realized I felt pretty good. So after seven miles I decided to do 10 and crank the last three miles up to MP. Which I did. Could have gone farther, but at some point I needed to sleep.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice and slow with Kathy, Erica and Tieu. Saw a bunch of others out there, including (shock) Tiff actually running with Chris! It rained overnight, so it was cooler, but very very humid. Kathy had me going faster than I really wanted to go, and I wasn't really keeping up with her anyway. I went a little faster after the turnaround because I wasn't taking walk breaks any more even though I wasn't actually running as fast.
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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 | | 38.88 | 4.00 | 0.00 | 2.00 | 44.88 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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