| 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 | | 30.97 | 6.29 | 0.00 | 3.00 | 40.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.29 | 0.00 | 0.00 | 0.00 | 10.29 |
| Easy run on the FF/Old Greenwood/Phoenix/74th/Rogers loop. Legs felt heavy, but got it done at 9:26 average. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Intervals tonight on the mill. Went to the track first, but there was a JV football game or something. So went to MAFC instead. Warmed up with 2, then a mile at 8.6 (5K pace), four minutes recovery, then 440s at 5KP with 1 minute recovery. Worked out to be almost exactly 8 miles. And 5KP felt easier than I remembered it being in a while. Maybe I actually have a fitness base now. And maybe I can lay down a good 10K on Saturday. Drove the course today; it's undulating but not horrible, and I think I can sustain a good pace, plus the last quarter mile is straight downhill. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.44 | 0.00 | 0.00 | 0.00 | 4.44 |
| Easy golf course loop at Ben Geren. Haven't run there since April. It's still the same. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day today, easy 4 tomorrow, then the race. |
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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 |
| Easy 4 with strides on Phoenix. Let's see if I have anything tomorrow morning. |
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| | Race: |
Survivors' Challenge 10K (6.21 Miles) 00:49:16, Place overall: 48, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.23 | 6.29 | 0.00 | 0.00 | 13.52 |
| Negative split by a minute today in the 10K. Which is bad news, because it means I dogged the first three miles. Well, maybe that's too harsh. It took me three miles to warm up. Tried dynamic stretching today instead of an extended warmup jog. Shoulda done the jog. Or maybe done both. First 2.5 miles, I wasn't even maintaining marathon pace, and I knew it. Got on Cliff Drive, and the uphill coming up off Old Greenwood kinda got me going. That, and I did what I usually do during races -- just try to pass as many people as I could. I didn't pass all that many, but I darn sure didn't get passed by anybody. Really felt strong for the last mile and a half, and ran decent splits. Not decent enough even to get my goal if I'd run them all morning, but better. Wound up 47th overall, 8th in AG. Not sure how many entered. I think there were 800 something, but that was 5K and walkers too. Unfortunately, the walkers really clogged things up for the last mile or so and I was having to weave through them. I don't think it slowed me that much, but it didn't help. Then I decided I hadn't tortured myself enough, so I ran the whole course again. Ten minutes slower this time than the first time, but I still ran it in under an hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.97 | 6.29 | 0.00 | 3.00 | 40.26 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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