| 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 | | 45.61 | 1.50 | 3.75 | 0.00 | 50.86 |
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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 | | 9.96 | 1.50 | 0.00 | 0.00 | 11.46 |
| No run last night due to GI issues, so going for a double today. Easy 5 before dawn up to SHS. Quads took a while to loosen, but last couple of miles felt pretty good. Could have done a couple more miles no problem, but there were time constraints. Probably another 5-7 miles tonight. Tomorrow, WAR has a run/meeting at Creekmore. Might see if KK wants to go.
If I'm gonna get to my yearly PR, I need to average 275 miles for the last three months. I can do it, but that's a bunch. Lots of doubles, I suspect, and maybe a few Pfitz midweek MLRs. And no break after CIM, either.
To SHS tonight for a 10K, and I found myself running at sub-MP for the last six laps. Total of 11.5 today, plus 11 hours of work. Think I'll sleep late tomorrow...
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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 | | 4.41 | 0.00 | 0.00 | 0.00 | 4.41 |
| Easy run with the WAR crew at Creekmore before a short club meeting tonight. Not too many there, which was good. Legs were a little stiff after the hard MP push at the track last night. I did 1.75 to warm up before the meeting, then we did four laps around the park perimeter. I'll be back there in 18 days for the 10K, if not sooner to run with KK. |
| 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 | | 3.50 | 0.00 | 3.75 | 0.00 | 7.25 |
| Intervals at roughly 10K pace on the mill today. And it was HARD. Still a little sore for some reason, took a while to get loose, and the legs didn't want to turn over that fast. And yeah, when I finished the third rep (3 X 2000m), I was out of breath. But I got it done. Another session or two like that might actually get me ready for a decent 10K on the 22nd. |
| 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 | | 8.68 | 0.00 | 0.00 | 0.00 | 8.68 |
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Planning a double today. AM run was a little variation on one I've done before, ROUD style, and it wound up being 6.23 miles (which is exactly what mapmyrun said it would be, so I guess the Garmin was accurate for once). Warmer than I would have liked, and sunny to boot, so a bit of a struggle in that respect -- plus the hills on Free Ferry and Old Greenwood.
Tonight, a shortie at the park with KK. Plan is to get her to do four laps tonight. She doesn't think she can. I know better; she's plenty fit. Addendum: We did four laps, with one brief walk break at the 2-mile mark. She was having some asthma problems, but got it done anyway. I recommended she take a hit of her inhaler before running to head that off. Also may have talked her into letting me take her out for her birthday on the 17th, which is progress.
Between now and the 10K, I'll do two long runs on Mondays, probably two more interval sessions, then back off for a couple of days. That course is fairly hilly, but I have yet to run a 10K that wasn't (never ran one on the RT at Little Rock, unfortunately). Certainly Toad Suck has its undulations. |
| 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 | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| 93 laps at MAFC at what I would term moderate pace, after some XT, mainly upper body and abs. Did the 7.02 in 1:01. Not scintillating, but decent after a double yesterday and not much sleep last night. |
| 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 | | 12.04 | 0.00 | 0.00 | 0.00 | 12.04 |
| New route for me today. I was supposed to go run with Lorna in Van Buren at 6:15, but I overslept. So I woke up at 6:30 and headed out at 7. Decided to do the Okie run, then added a few twists on the return trip (motivated by a detour to MAFC for a bathroom break). From MAFC, went to Dodson, to Greenwood, back on Dodson to Old Greenwood, then to Country Club, and came up on 58th. Wound up being almost exactly 12 miles, and felt like twice that (many, many hills). Glad that 10K wasn't this morning! So now a shower, a nap, brunch with T, then head for Fayetteville and beat those cheatin' so-and-sos from Allbarn! I will so enjoy winning this one! |
| 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 | | 45.61 | 1.50 | 3.75 | 0.00 | 50.86 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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