| 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 | | 12.70 | 151.10 | 31.00 | 11.90 | 206.70 |
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| Adidas Tempo 6 Miles: 14.20 |
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| Night Sleep Time: 131.50 | Nap Time: 0.00 | Total Sleep Time: 131.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stationary bike for 72 minutes.
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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 | | 0.20 | 4.00 | 4.00 | 0.00 | 8.20 |
| Ran an 8-mile progressive run in 59:40. Started at an 8:27/mile pace and finished by running the last mile in 6:31. Not a lot of miles, but my strongest run since mid-November. Finished with a 0.2 mile cool-down.
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stationary bike for 8 miles (300 calories) in 30 minutes, and Precorr EFX for 4 miles (465 calories) in 42 minutes.
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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 | | 2.20 | 8.00 | 3.00 | 1.00 | 14.20 |
| Ran 14 miles in 109 minutes, including 1-mile at 6:39 and the last 6.7 miles in 50:30 (7:32/mile). Followed with a 0.2 mile cool-down.
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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 | | 2.50 | 6.00 | 0.00 | 3.00 | 11.50 |
| AM: Ran 5.5 miles on the TM in 45 minutes.
PM: Ran 6 miles at CHS including 6x800 repeats at 3:07, 3:05, 3:15, 3:07, 3:05, and 3:14. Felt a little tight but was happy with this speed workout. I feel like I'm at around 85% recovered from my stress reaction.
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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 | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles on the TM in 81 minutes, followed by a 0.3 mile cool-down.
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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 | | 0.20 | 10.30 | 0.00 | 0.00 | 10.50 |
| Ran 10.3 miles at an 8:25/mile pace, starting at a 1% incline and running every other mile at a 2.25%. Total of 750 vertical feet. Finished with a 0.2 mile cool-down. Also did core exercises for 20 minutes.
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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 | 1.70 | 4.00 | 0.00 | 5.70 |
| Road stationary bike, use the EFX machine, and ran 5.7 miles on a day for cross-training and running. Ran the first mile in 8:15, the next 4-miles in 29:15 (7:19/mile), and the final .7 mile at a 8 min/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 | | 0.20 | 11.00 | 3.00 | 0.00 | 14.20 |
| Ran 14.2 miles in 110 minutes on the TM. Ran the first 7-miles in 56:48, and the second 7-miles in 53:10, including 6-miles in 44:58. Finished with a .2 mile cool-down.
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| Adidas Tempo 6 Miles: 14.20 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Just 20 minutes of core exercises, 20 minutes on the stationary bike and 10 minutes on the stair-step machine.
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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 | | 2.30 | 8.00 | 1.50 | 1.00 | 12.80 |
| Ran 12.5 miles in 98 mins on the TM, while running uphill for 400 vertical feet. Ran miles 9 and 10 at 7:30/mile. Ran the last 2.5 miles in 18 mins, including one mile at 6:31/mile. Finished with a 0.3 miles cool-down.
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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 | | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles on the TM in 56:45. Had to stop due to urgent issue at work. I'll have to run a few more miles than planned on Friday.
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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 | 7.20 | 4.00 | 0.00 | 11.20 |
| Ran 11.2 miles in 81:30, including 8 miles in 57 minutes on the TM. Ran miles 3, 5, 7, and 9 at an average pace of around 6:53/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 | 2.70 | 4.00 | 0.00 | 6.70 |
| Ran 6.7 miles on the TM, including a 4-mile tempo run in 27:10. Ran the first 6 miles in 43:10, then finished with a 0.7 mile cool-down at around 8:00/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 | | 0.10 | 10.00 | 0.00 | 0.00 | 10.10 |
| Ran 10 miles in 83 minutes on the TM, followed by a 0.1-mile cool down. Before running, I raked and bagged 10 garbage bags full of leaves.
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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 | | 2.00 | 10.00 | 0.00 | 3.10 | 15.10 |
| Ran 10 miles with Wesley along the Arkansas River Trail on a beautiful day. We weren't planning to run the trail, but all the TMs were taken and it was an unseasonably nice day. So we took advantage of it and ran 10 miles in a little over 74 minutes.
In the evening, ran the ladder at CHS with the speed workout group. Ran the first 400m and 800m as a warm-up. Then ran the 1200m in 4:52, ran the next 1200m in 4:50, 800m in 3:05, and 400m in 86 seconds.
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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 | 6.40 | 0.00 | 1.30 | 7.70 |
| Lunch: Ran 7.7 miles on the TM in 56 mins, including two 4-minute intervals at an average pace of 6:13/mile. Overall average pace was 7:16/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 | 11.20 | 0.00 | 0.00 | 11.20 |
| Ran 11.2 miles in a little faster than 8:00/mile with Wesley along a hilly course on a cool day with a moderate wind. Ran down Lookout Drive which is about a 7% grade, and ran up Overlook Drive which is uphill about a 7% grade. Except for Overlook Drive, we average 7:45/mile. It was great running with Wesley and the hills were a good workout.
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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 | 16.50 | 0.00 | 0.00 | 16.50 |
| Ran 1/2 mile in my new Brooks Launch shoes to test them out. Then, ran with Wesley for 16 miles in 123+ minutes (7:43/mile) from Two Rivers Bridge to the Pinnacle Park Visitor's Center. The course includes two long gentile hills and one steep hill to the Visitor's Center, where we ran to the Overlook that has a terrific view of Maumelle Lake. It was a good workout and a great suggested course by Wesley.
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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 | 5.00 | 2.50 | 2.50 | 10.20 |
| Ran 10 miles on the TM in 70:40. Ran a 1.5 mile warm-up at an average 7:35 pace, then 5 x Progression (800m @ 7:24 pace, 800m @7:03 pace, 800m @6:18 pace), then 1-mile at 7:24 pace. Finished with a 0.2-mile cool-down. My interval running is done for this week.
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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 | | 0.30 | 10.00 | 2.00 | 0.00 | 12.30 |
| Met a group of about 14 runners at 4:55 a.m. in The Woodlands, where I was on business and the temperature was 53 degrees with nearly no wind. We split into three groups based on pace, and I ran with the middle group at a 7:14/mile pace. We ran the first mile in 7:30, then ran the next 2-miles at a 6:55/mile pace, then ran miles 4 - 7 at an average pace of 7:22/mile. That was the end of our group run, which was mostly on concrete roads.
I wanted to run more, but not on concrete. So I returned to the hotel, and ran 5 more mile on the asphalt roads of the neighborhoods behind the hotel. Ran that 5-miles in 38:18. Then cooled down by walking from Rayford Road to the hotel, which was 0.3 mile. Overall, 12.3 miles was a pretty nice way to start a Thursday.
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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 | | 0.20 | 8.00 | 3.00 | 0.00 | 11.20 |
| Ran 11 miles in 81:35. Ran the first 5-miles in 38:50 (7:46/mile), then ran the last 6-miles in 42:45 (7:08/mile) including a 3-mile tempo run for miles 7, 8 and 9 at an average 6:53/mile pace. Finished with a 0.2 mile cool-down.
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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 | | 12.70 | 151.10 | 31.00 | 11.90 | 206.70 |
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| Adidas Tempo 6 Miles: 14.20 |
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| Night Sleep Time: 131.50 | Nap Time: 0.00 | Total Sleep Time: 131.50 | |
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