| Location: Little Rock,AR,United States Member Since: May 21, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Longest Ultra: White Rock Classic: 6:34:00, 33.4 miles, Ozark Mtns., AR
Marathon: 3:25:06, Boston Marathon, April 20, 2015
Half-Marathon: 1:33:27 (Gun Time), Little Rock Half-Marathon, March 1, 2015.
10K: 43:10, Lenexa Freedom Run, Lenexa, KS, July 4, 2015
5K: 20:23, Firecracker Fast 5K, Little Rock, AR, July 4, 2013 (Mostly downhill course) Short-Term Running Goals: Run another marathon in 3:25 or better.
2 to 3 Marathons per year - Goal: 3:30 or better
1 to 2 Half-marathons per year: 1:32 or better
1 to 2 Ultra Runs per year: At least one 50K
Have fun running and stay injury-free Long-Term Running Goals: Run Boston when I'm 60 years old Personal: Married to Kimberly - 23 years
Daughter Brianna - 21 years old
Three dogs: Hershey, Lady, Emmie
Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. (2 Corinthians 4:16-18) Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.25 | 110.65 | 2.00 | 0.00 | 237.90 |
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| Night Sleep Time: 191.00 | Nap Time: 0.00 | Total Sleep Time: 191.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles on the Ouachita Trail (OT) with Chris and his dog, Gilley. Ran slow (3 hours 25 minutes) since there are a lot of leaves covering tripping hazards (rocks and roots) on the trail. Ran out and back from the Spillway Road entrance of the OT to the access road where the main aide station is located during the OT 50. It was a great way to start the year, and we plan to do it again on January 18.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 easy miles on the TM. Also road the upright stationary bike for 20 minutes. It was too cold to be running, but tomorrow should be a warmer day.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| On a cloudy afternoon, with temps in the low to mid 40's and a 15-18 mph wind, ran an easy 11.6 miles on the south side of the Arkansas River. Ran from the Two Rivers Bridge parking lot to the Verizon entrance closest to Cantrell and back.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran an easy 4.5 miles in 37:34 (8:21/mile) on the TM at home. It was a cold and windy day, so decided to run indoors.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Busy day at work, so couldn't run at the gym. So ran 4.6 miles this evening on the TM at home.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 8.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM. Miles 2 - 8 in 51:38 (7:23/mile). Wanted to run longer but ran out of time. Did a quick .2 mile cool down at an 8:40/mile pace.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Work has been very busy, so only had 45 minutes to run. Ran 5.5 miles on the TM at an average pace of 8:09/mile.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Another busy day at work. Had only around 40+ minutes to run and ran 5.3 miles in 42:20, mostly at a 7:53/mile pace.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.20 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 78:10 (7:49/mile) by running 2 mile intervals at 7:35 -7:41 (faster intervals) and 7:53 - 8:00 (slower intervals). My sprained foot was pretty sore after 10 miles. After10 miles, ran .2 miles at an 8:34/mile pace to cool down. I will try to run further tomorrow but at a slower pace so I can run heal to toe and with mid-foot plants.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 3.00 | 0.00 | 0.00 | 11.30 |
| Ran 11.3 miles on the north side of Arkansas River Trail in 1:34:20 (8:21/mile). It was a sunny afternoon with temps in the high-50's and with a 20 mph wind from the northwest. Averaged 8 minutes/mile going east and 8:40 per mile going west. Had a high calf cramp that slowed me down when I was running to the west (second half of run).
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.50 | 0.00 | 0.00 | 14.50 |
| Ran 8.5 miles from the Two Rivers Bridge parking lot across the Big Dam Bridge and along the north side of the Arkansas River. Ran the first mile in 8:22, then ran miles 2-4 at an average pace of 8:06/mile against a 12-15 mph wind. Ran miles 5-8.5 at an average pace of 7:37/mile with the wind partly to my back. The last 1.5 miles were at 7:28/mile.
Then ran 6 miles with our Lab Hershey on the OT. It was Hershey's first time on the OT and she had a blast.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 1.00 | 0.00 | 5.00 |
| Ran 5 miles at the track at Catholic High School with Bill Torrey and several other local runners. Ran with my Brooks PureConnect shoes for the first time in at least 5 months. Ran the warm-up mile in 7:37, mile 2 in 7:13, mile 3 in 7:22, mile 4 in 7:24 and mile 5 in 7:44. There was a pretty good wind that slowed me down. It was good to stretch out my stride.
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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 | | 3.00 | 6.50 | 0.00 | 0.00 | 9.50 |
| 9.5 miles on the TM in 77:27 (8:09/mile). Ran 6.5 miles at lunch and 3 miles on the TM at home after work. Was a little stiff at lunch and started with the first mile at 8:45, but sped up from there. This evening was not stiff and ran a consistent 8:06 pace for three miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles on the TM in 58:02, 6 of the miles at 8:13/mile. Busy day at work and that was all I had time for. Hopefully, I'll have a more decent run tomorrow.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.10 | 0.00 | 0.00 | 5.10 |
| On another busy day at work, only had time to run 5.1 miles in 39:55 on the TM. Ran the first mile in 8:22, then averaged 7:45/mile after that warm-up mile.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 11.50 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles along the north shore of the Arkansas River in 98:20 (7:52/mile). It was a warm 60 degree afternoon with a 20 mph wind from the SW, gusting up to 30 mph. Ran directly into that wind or against a diagonal cross-wind for the first 6.25 miles at an average pace of 8:10/mile. Since I ran an out and back, that same wind was to my back for the second 6.25 miles, which I ran at an average pace of 7:34/mile. Ran miles 9-12 at an average pace of 7:26/mile. Overall, ran stronger today than I have in month, despite the fact that I have run 5 consecutive days.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| On a beautiful 60 degree afternoon, ran 14.25 miles in 1:59:13 (8:22/mie). This is my sixth consecutive day of running, and after running hard against the wind yesterday, I decided that an easy run would be good. Ran around the loop at Two Rivers Park, then over the Two Rivers Bridge, out to the entrance of Rebsamen Gof Course, and back to the Two Rivers Loop.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 4.00 |
| I wasn't going to run today, but I got home a little earlier than normal. The weather was 68 degrees with no wind, so I ran 4 miles from my house up Rauling Road and back. That's all I could do before it got too dark to run safely on the road. Started running up Rauling Road at 8:38 and 8:22 for miles 1 and 2. Then ran mile 3 at 7:04 and mile 4 at 7:18.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.25 | 0.00 | 0.00 | 5.25 |
| Ran 5.25 miles on the TM in 40:14 (7:40/mile). Ran miles 2 and 3 at 7:13/mile.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| Ran most of the last 17 miles of the Little Rock Marathon course with Wesley. Those are the hilliest 17 miles of the marathon course including the 2 mile run up Kavanaugh. Ran the 17 miles in 2:20:24 (8:15/mile) Started slow in downtown Little Rock, but ran the last 10 miles at an average pace of 8:03/mile. Significant negative split.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles along the River Trail at an easy 8:30/mile pace
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 easy miles out at Lake Syliva with our Black Lab Hershey. It was all for slow switching muscles, but Hershey ran as fast as she could and gave her best effort.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 7.00 | 0.00 | 0.00 | 8.40 |
| Ran 8.4 miles on the TM, with the first 8 miles in 63:00 minutes (7:50/mile pace). First mile was in 8:28, next 7 miles were at 7:47/mile.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 8.00 | 0.00 | 0.00 | 9.60 |
| Ran 9.6 miles on the TM. First mile in 8:28, then 3 miles at 7:59/mile pace, then 5 miles at 7:47/mile pace, and finished with 0.6 miles at a 8:34/mile pace.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 easy miles on the TM at 8:13/mile.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.60 | 0.00 | 0.00 | 16.60 |
| Ran 16.61 miles with Wesley along the Little Rock Marathon course in 2:11:53 (7:5/mile). It was a beautiful day with temps in the high-40s and a modest 6-10 mph wind from the south. Ran the first 4-miles each between 7:52 and 7:58 (consistent), ran up Markham and Kavanaugh (3.1 miles) at approximately an 8:20/mile pace, then ran the last 9.5 miles at a 7:50/mile pace. I felt strong at the end and we ran the last .5 miles at a 7:31/mile pace.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.25 | 110.65 | 2.00 | 0.00 | 237.90 |
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| Night Sleep Time: 191.00 | Nap Time: 0.00 | Total Sleep Time: 191.00 | |
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