| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 46.41 | 5.95 | 1.77 | 0.25 | 54.38 |
|
Night Sleep Time: 38.50 | Nap Time: 0.00 | Total Sleep Time: 38.50 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 this evening at 9:21 pace. Felt much easier than a slower pace did yesterday, even from the beginning in the 17-miler. Glad the legs snapped back quickly, although they usually do if I give them a chance (ice bath, stretching, good night's sleep, etc.). |
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unscheduled rest day today. Business dinner at Doe's was followed by a bear encounter. Decided to give the GI tract and the legs a break and bag the run, since this is a stepdown week anyway. Went to bed early, too. Will resume the quest tomorrow. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 5.95 | 0.00 | 0.00 | 11.95 |
| As good a run as I've had in a loooong time. Legs felt pretty good after last night's URD. Had planned to do 8-9 easy when I left the house, but soon decided it would be a shame to waste a favorable night like this on a slow run. Warmed up with 4 at a moderate pace, up to Shiloh Rehab and starting back, and cranked the pace on the return trip. Turned back into JBH, still at sub-GMP, and kept that going for four laps of the short loop, total of 5.6 or so at sub-GMP, almost fast enough to be considered a tempo run.. Slowed then for "recovery", briefly, but darn if the last three-tenths weren't back under GMP. Total of 11.95 at 8:24 average pace. An 8:24 average pace at Memphis would be sub-3:40 -- darn close to my 2011 BQ. And I would have easily broken two hours for a half-marathon. Again, it amazes me that I'm not out of breath in the least as I type this a couple of minutes after coming in the door. If my leg muscles were in as good a shape as my cardiovascular conditioning, I'd be going sub-3, much less BQ in the Ancient Flatus division. |
Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.54 | 0.00 | 0.00 | 0.00 | 7.54 |
|
Easy walk/run tonight. The walk came first; my wife decided to venture out of the house for some rare exercise and asked me to accompany her, which I gladly did. About 150 yards down the sidewalk, turn around and return. It was dark and Pam doesn't know the neighborhood sidewalks yet, so my night vision/sidewalk experience helped her; there are a couple of places you could trip if you don't avoid the hazards. Dropped her off back at the house and left for a solo recovery run. Solo, that is, except for the reappearance of the crazy black dog in the park. He's going to bite me sooner or later, unless I get a rock, some pepper spray or a .22 pistol. I wish it did any good to call animal control, but they're not going to go out in a park at 9:00 at night, and he's not out there during daylight hours.
Legs were still quite heavy from last night's MP/tempo run. I thought they'd loosen tonight after a few miles, but they didn't. Still managed to maintain a mediocre 9:50 pace without any visits from the walk monster.
Couple of days before I return to central Arkansas, rejoin the Crackheads for a morning, and celebrate Mumber and Pupe's 50th wedding anniversary. Sheesh, fitty years is a LONG time. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.18 | 0.00 | 1.77 | 0.25 | 8.20 |
| Another good run tonight. Warmed up for 18 minutes, then started intervals, or fartlek surges, whatever you wanna call them, two minutes each with 5 minutes or less in between. Ran them on the short loop at JBH, which is fairly flat but has one significant dip with an equal rise afterward. Last time I did this run, I planned it where I was jogging through the dip. Tonight, all six surges went through and out of the dip. Paces of the surges were 7:27, 7:00, 6:59, 6:39, 6:29 and 6:28. Completely unplanned, but I couldn't have planned it any better -- each surge got faster. Early but short day at work tomorrow, then T and I head for Bryant in the afternoon. Dunno if I'll get up early for a short jog or run when I get back. Considering I'm batchin' it tonight since Pam's already down there, I'm leaning toward an early 3 or 4 before work. |
Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Up early today, only 10 hours or so after finishing last night's intervals, for a quick 4 before I went to work and then driving to central Arkansas for my parents' 50th wedding anniversary. Don't know exactly how long I took, but it seemed to be a pretty quick pace, and I was back at the house about 10 minutes before 7 after leaving at 6:08 or so. It was windy and chilly, but fortunately the rain didn't start until later. May not be so lucky tomorrow in Maumelle with the Crackheads. |
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.89 | 0.00 | 0.00 | 0.00 | 15.89 |
|
Back in Maumelle today, rejoining the Crackheads after about a six-week absence. I was worried about time because I was supposed to be back in Bryant at my brother's house by 9:30, and had to run 16 plus drive back to Saline County, shower and change. That helped inspire me to run a little faster, I guess, and the result was a pretty good time -- finishing 15.9 in less than 2:30, even with some pit stops along the way.
Started out slowly with Pat and Chris, and the first mile was over 10 minutes. Then, after the first pit stop, I picked up the pace for 2 and 3. Mile four again slower due to rather prolonged pit stop. Then I started stringing together low-9-minute miles. Short walk break on an uphill pushed mile 10 back up to 10:00 pace, then picked it up the rest of the way, and the last two miles were sub-9 pace.
Now anniversary festivities for my parents for the rest of the day, with some football and probably a nap in there somewhere, and back to NWA tomorrow. |
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 46.41 | 5.95 | 1.77 | 0.25 | 54.38 |
|
Night Sleep Time: 38.50 | Nap Time: 0.00 | Total Sleep Time: 38.50 | |
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|