| 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 | | 63.90 | 133.80 | 17.70 | 3.90 | 219.30 |
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| Night Sleep Time: 143.50 | Nap Time: 8.00 | Total Sleep Time: 151.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.00 | 0.00 | 0.00 | 12.50 |
| Ran an easy 12.3 miles in 103 minutes on the TM. Ran miles 4 through 10 at 8:03/mile. Started and ended slow in an effort to run more easy miles in January and February while training for Boston. Finished with a .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 | | 1.20 | 6.60 | 0.00 | 2.40 | 10.20 |
| Ran 10 miles in 75:34 on the TM, followed by a .2 mile cool down. Ran the first 2 miles in 17:14, then ran the next 8 miles in 58:20 (7:17/mile). Ran 2.4 miles of .3 and .4 mile intervals at an average pace of 6:24/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 | | 1.20 | 7.00 | 0.00 | 0.00 | 8.20 |
| Ran 8 miles on the TM in 65:10. Ran the first two miles in 17:10, then the next six miles at 8:00/mile. Finished with a .2 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 | | 2.70 | 5.50 | 0.00 | 0.00 | 8.20 |
| Early in the morning, ran 8 miles in 65 miles, followed by a .2 mile cool down.
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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 | 5.00 | 0.00 | 0.00 | 11.00 |
| Ran 10.8 miles in 90 minutes on the TM, followed by a .2 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 | | 2.50 | 9.30 | 0.00 | 0.00 | 11.80 |
| Ran 11.3 miles on the TM in 91:20, including 3 miles at a 1% upward incline. Ran the last 4 miles at a 7:57/mile pace. Finished with a .5 mile cool down at a 8:41/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 | | 1.00 | 6.00 | 2.50 | 0.00 | 9.50 |
| Ran 9.5 miles around Two Rivers Park and then to the BDB and back with Steve and Nick. Ran the third, fifth and at least half of the seventh miles at an average pace of 6:51/mile. Nick ran really well but began to fade slightly during mile 8. This was the hardest run for Steve in several months. Overall, average pace was 7:44/mile.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.40 | 0.00 | 0.00 | 6.60 |
| Ran 6.6 miles in 54:30 (8:15/mile). Wanted to run farther, but work got in the way.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles of the back half of the Little Rock Marathon course with Nick. Averaged 8:00/mile, which felt pretty easy.
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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 | | 3.00 | 2.60 | 3.50 | 0.00 | 9.10 |
| Ran 9 miles on the TM, running 3 miles easy, 3.5 miles at an average pace of 6:53/mile, and 2.6 miles around 7:47/mile. Finished with a 0.1 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 | | 3.50 | 4.80 | 1.70 | 0.00 | 10.00 |
| Ran 10 miles on the TM in 79 minutes. Started with 2.5 miles easy, then 2.5 miles at 7:41/mile, then 1.7 miles at 6:45/mile, then back to marathon pace, and finished with a mile easy.
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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 | | 4.20 | 4.00 | 1.00 | 0.00 | 9.20 |
| Ran 9.2 miles on the TM, including 4 miles at 7:30/mile and 1 mile at 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 | | 3.20 | 6.80 | 0.00 | 0.00 | 10.00 |
| Ran 9.8 miles on the TM in 79:50 (8:08/mile), followed by a .2 mile cool down.
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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 | | 2.70 | 5.00 | 1.50 | 0.00 | 9.20 |
| Ran 9 miles in 70:40 on the TM followed by a .2 mile cool down. Ran the first 3 miles in 26:10, then ran 6 miles in 44:30 (7:25/mile) including 1.5 miles at 6:53/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 | | 3.20 | 6.50 | 2.00 | 1.50 | 13.20 |
| Ran 13 miles in 99:10, followed by a .2 mile cool down. Ran the first 2 miles in 17:35, then ran 10 miles in 73:00, then ran the final mile in 8:35. During the 10 mile segment, ran 1.5 miles at an average pace of 6:20/mile, and 2 miles at an average pace of 6:43/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 | | 4.00 | 9.70 | 0.00 | 0.00 | 13.70 |
| Ran 13.2 miles in 106:25 (8:03/mile). Ran the first 4 miles in 34:48 to run some easy miles, then ran 9.2 miles in 71:37 (7:47/mile). Finished with a half 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 | | 3.20 | 6.00 | 1.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 80 mins. Ran the first 5 miles easy in 42:37, then ran the next 5 miles in 37:23, including one mile at 6:49. Finished with a .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 | | 3.00 | 6.20 | 1.00 | 0.00 | 10.20 |
| Ran 10.2 miles along the back half of the LR Marathon course in 80:53 (7:56/mile). Ran miles 1, 5 and 10 at an average pace of 8:43/mile to get in some easy miles, and 7.2 miles at 7:36/mile. Ran mile 7 at 7:02.
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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 | | 4.00 | 10.90 | 1.00 | 0.00 | 15.90 |
| Ran 15.9 miles in 2:06:39 (7:58/mile) along the back half of the Little Rock Marathon course with Nick.
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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 | | 2.30 | 4.50 | 2.50 | 0.00 | 9.30 |
| Ran 9 miles on the TM in 68 mins. Ran the first 3 miles easy at 25:25, then ran 5 miles in 34:35 (6:55/mile). Finished with a .3 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 | | 4.30 | 6.00 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles with Nick along the River Trail on the LR side. Ran up and down Overlook Drive too.
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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 | | 63.90 | 133.80 | 17.70 | 3.90 | 219.30 |
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| Night Sleep Time: 143.50 | Nap Time: 8.00 | Total Sleep Time: 151.50 | |
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