| 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 | | 129.15 | 56.70 | 14.15 | 0.00 | 200.00 |
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| Night Sleep Time: 142.00 | Nap Time: 0.00 | Total Sleep Time: 142.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 easy miles on the TM at 8;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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| On a cold wet day, drove through the wintry mix to the gym, and ran 10 miles on the TM in 80:56. Ran the first mile in 8:33 and ran the next 9 miles at an average pace of about 8:03/mile. Wore my new Nike Flyknit Lunar+ shoes that seem to be great recovery run shoes.
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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 | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| After coughing half the night so I got little sleep, worked today and ran late this afternoon on the TM. Ran 9.5 miles in 74:40. First mile in 8:22. Ran next 8 miles at 7:45/mile. Ran last .5 miles at 8:36/mile. Felt pretty good about running, but still pretty conjested with a head cold.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.50 | 0.00 | 0.00 | 6.50 |
| On a cold and sleeting day, ran in the late afternoon on the TM. Ran first mile in 8:17, and ran next 5.5 miles in 43:55 (7:59/mile).
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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 | 1.00 | 7.00 | 0.00 | 9.00 |
| Ra 9 miles on the TM in 67:46, with the first mile in 8:12, the last mile at 7:46, and the 7 miles in between at 7:24/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 | | 9.20 | 0.00 | 1.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 81:14 (8:07/mile) by running 9 miles at 8:13/mile and 1 mile at 7:18/mile. Cooled down with 0.2 miles at 10:00/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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| With snow on the ground and sub-30 degree temps, decided to postpone my long run until tomorrow and instead ran an easy 8.3 miles at an 8;34/mile pace on the TM.
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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 | | 19.50 | 1.00 | 0.00 | 0.00 | 20.50 |
| On a nearly 40 degree day, took Hershey to Two Rivers Park and ran around the loop 1.5 times for a total of 4.25 miles. Hershey (our Black Lab) did very well running 2 of the miles at 9:30/mile. But for her that was a fast pace and she quick;y tired. Overall we averaged around 10:00/mile, which is a serious slog but a pretty good pace for our family dog.
Then, I met Steve P and a couple of ultra buddies and ran 16.3 miles from Lake Sylvia to Lake Winona and back. The scenery was spectacular with snow and icicles on the trees that could be seen in the valleys for mile. I wish I had taken my phone to snap some photos. We tried taking the scenic Auto Tour route on FR 132, but too many trees had broken onto the road and it was not really passable. We did see a pick-up on that section of 132 that someone had abandoned and that was sliding down the mountain, being held up only by a tree that has a trunk less than 6 inches diameter. It's going to snow tomorrow and none of us thinks that tree will hold the weight of the truck for long before it slides down the hill.
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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 | 6.30 | 0.00 | 0.00 | 9.30 |
| Ran 9.3 miles in 75:48 on the TM. Started easy with first three mile in 25:12. The ran the next 6.3 miles at an average pace of 8:02/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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Rough night with stomach sickness. Probably something I ate. Ran 7.2 miles on the TM late this afternoon at a 8:13/mile pace.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM at an 8:27/mile pace. Could have run much further at that pace, but ran out of time and had to go back to work.
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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 | | 10.00 | 2.00 | 2.00 | 0.00 | 14.00 |
| Ran 14 miles from the community garden at Two Rivers Park, around the 3-mile loop, and south over the Two Rivers Bridge and down to the Rebsamen Park clubhouse and back. Ran the first 10 miles at an easty 8:15/mile pace, then met up with Drew Short on the trail and we ran miles 11-12 at a 7:56 pace and miles 13 and 14 at a 7:17 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 | | 8.00 | 2.00 | 1.00 | 0.00 | 11.00 |
| On a warm 70+ degree afternoon, ran 11 miles (mostly easy) from the Two Rivers parking lot to the Big Dam Bridge and back, then ran arross the Two Rivers Bridge, tuned right to go under the bridge to the loop, ran the 3-mile loop, then returned to the parking lot by running under the bridge. Ran mile 9 in 7:52, mile 10 in 7:47 and mile 11 in 7:21. The last mile included the Two Rivers Bridge. Overall, averaged 8:03/mile for the 11 miles.
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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 | | 4.25 | 2.40 | 2.75 | 0.00 | 9.40 |
| Went to a track where a friend from work does her speed work with about 15 other runners on Tuesday nights. Ran 4 warm-up miles starting at 8:20 for the first mile and averaging 8:02 for all 4 warm-up miles. I ran the last two warm-up miles with a guy named Travis at an average pace of 7:45/mile.
Then ran eleven 440 yard dashes with 220 cool down intervals. Averaged about 91 seconds for the 440 yard dashes, which ranged from 87 to 94 seconds. The cool-down 220 were run at about a 9:00/mile pace.
Finally, ran a 1-mile cool-down at 7:58/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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Ran 7.6 easy miles on the TM because ran pretty fast on Tuesday night.
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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 | 13.00 | 0.40 | 0.00 | 13.40 |
| Ran 13.4 miles along the back half of the Little Rock Marathon course with Wesley on a warm and moderately windy day. Averaged 7:51/mile and felt strong. We ran shirtless since it was so warm, which was good because we haven't had many warm days for training runs. Now it's time to taper and run around 30 miles next week prior to the Little Rock Marathon on March 2.
Wesley is running extremely strong and it was good to run with him.
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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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| On a beautiful 70+ degree afternoon, ran 5.6 miles out at Lake Sylvia with our Black Lab mix, Hershey. I've been running with Hershey for the past month, and this was her best run. She averaged 10:25/mile going up hill for the first 2.8 miles and 9:50/mile going down hill on the way 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 | | 10.00 | 3.50 | 0.00 | 0.00 | 13.50 |
| Ran 13.5 miles at an average pace just under 8:30/mile. Ran 10 miles with Josh and Joe around Two Rivers Park at an average pace of 8:44/mile. Then ran and out and back for 3.5 miles between the Two Rivers parking lot and the Big Dam Bridge parking lot at an average marathon pace of 7:59/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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM at an 8:27/mile pace and at a 1 to 1.5 percent incline. Total vertical distance was 450 feet.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles on the TM at 8:27/mile at a 1% incline for a vertical climb of 350 feet.
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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 | | 4.50 | 2.00 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles on the TM up 175 vertical feet of incline. Two miles at a 7:53/mile pace. Overall, 6.5 miles in 53:38 (average pace of 8:15/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 | | 129.15 | 56.70 | 14.15 | 0.00 | 200.00 |
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| Night Sleep Time: 142.00 | Nap Time: 0.00 | Total Sleep Time: 142.00 | |
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