| 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 | | 32.95 | 182.55 | 41.00 | 0.00 | 256.50 |
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| Night Sleep Time: 136.00 | Nap Time: 0.00 | Total Sleep Time: 136.00 | |
| | Race: |
Little Rock Half-Marathon (13.1 Miles) 01:33:27, Place overall: 52, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.80 | 13.50 | 0.00 | 14.70 |
| Ran 13.1 miles at an average pace of 7:08/mile, and placed 1st in my age group. I thought there was a problem with the initial results that showed Tom Stuart finishing a minutes ahead of me when I knew he finished just a few seconds behind me. I passed him at about 1.5 miles to the finish line. But I was OK with the race because it was just a pre-Boston training run. Then, tonight I saw that the results had been corrected with the time I saw at the finish line (Gun TIme) and that my Garmin recorded that I started with the Gun Start.
It was a cold and wet run, on a hilly course. There were 101 runners in my Age Group. I feel great and will be back on my training schedule on Tuesday. Also, prior to the race, I warmed up on the TM at the office gym by running 1.6 miles starting at 8:48/mile and increasing my speed by 0.3 mph every 0.2 miles so that my last 0.2 miles were 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 | | 0.30 | 9.00 | 0.00 | 0.00 | 9.30 |
| As a recovery run, did 9 miles on the TM in 75 minutes, followed by a 0.3 mile walking 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 | | 2.30 | 10.00 | 0.00 | 0.00 | 12.30 |
| Ran 12 miles in 94:15 on the TM wearing my Mizuno Ronin 3s. Ran the first 7 miles in 56:50, and the last 5 miles in 37:25 (most of that at 7:19/mile). Finished with 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 | | 2.30 | 2.00 | 6.00 | 0.00 | 10.30 |
| Ran 8.05 miles in 60 minutes on the TM at LA Fitness in Cherry Hill, followed by a 0.25 mile cool-down. Later walked around the Philadelphia Art Museum to see the Kano ink on gold sketchings, and around Philadelphia's Chinatown district.
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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 | | 3.50 | 12.00 | 0.00 | 0.00 | 15.50 |
| Ran 5 mles on the TM at LA Fitness in Cherry Hill in 38:35 at 6:00 a.m., followed by a 0.3 mile cool down. Then ran 7 miles on the TM in the afternoon at LA Fitness in Washington, DC. Briskly walked 1 mile from Union Station to Metro Center to McPherson Station and then to the hotes; walked 1.5 mles from the hotel to LA Fitnss and back, and briskly walked from the hotel to Whole Foods Market. Bought a 6-pack of Flying Dog Blood-Orange Ale to take back to Arkansas.
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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 | 12.50 | 3.50 | 0.00 | 16.00 |
| AM: Ran 8.5 miles on the TM in 67:33 (7:57/mile) at 5:30 a.m. at the hotel, wearing Brooks Launches.
PM: Ran 7.5 miles in 54:30 (7:16/mile) on the TM at LA Fitness in Little Rock. Most of the run I repeated 1/2 mile at 7:30/mile followed by 1/2 mile at 6:58/mile, wearing NB 890 v4s.
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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 | | 0.00 | 9.50 | 2.50 | 0.00 | 12.00 |
| AM: Ran 6.5 miles in 48:20 (7:25/mile) on the TM, wearing Mizuno Ronin 3s. Had to cut my run short due to work.
PM: Ran 5.5 miles in 46.23 (8:26/mile) on the TM, wearing Nike Free 4.0s.
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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 | | 0.30 | 12.50 | 0.00 | 0.00 | 12.80 |
| Ran 12.5 miles on the TM in 98:30, folowed by a .3 mile cool-down. Two of the miles were at an 2% incline.
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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 | 16.00 | 0.00 | 0.00 | 20.00 |
| Ran 16 miles up a 0.5% incline on the TM at LA Fitness in 2:15:30. Then ran 4 miles at an easy 8:57/mile. I took an Endurolyte capsule at mile 6, then had to take a bathroom break at mile 8, after which I took a gel. No GI issues after mile 8, and took another gel at mile 16. I'm still working on running a marathon without a bathroom break.
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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 | | 0.50 | 6.50 | 6.00 | 0.00 | 13.00 |
| AM: Ran 7 miles in 52 minutes, with 5 of those miles in 36 minutes. Then finished with a 0.3 mile cool down.
PM: Ran 5.5 miles on the TM in 45:40, followed by a 0.2 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 | | 1.50 | 12.50 | 0.00 | 0.00 | 14.00 |
| A.M. Ran 9 miles on the TM in 70:20 with the last 7-miles at an average pace of 7:41/mile. Followed by a 0.3 mile cool down.
P.M. Ran 5.5 miles on the TM in 43:20 with the last 4-miles in 31:08. Followed by a 0.2 mile cool down.
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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 | | 0.25 | 8.25 | 6.00 | 0.00 | 14.50 |
| Ran 14.25 miles in 108 minutes (7:35/mile), followed by a 0.25 mile cool down. Ran 8.25 miles at an average pace of 7:54/mile, and 4x1.5 miles at an average pace of 7:08/mile.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 20.25 | 0.00 | 0.00 | 20.60 |
| On a rainy Sunday, ran 20.25 solid miles in 2:42:35 (8:02/mile) on the TM at LA Fitness. Ran the first mile in 8:18, then the next 18.25 miles at 8:00/mile, then that last mile at 8:27. Finished with a 0.35 mile cool down.
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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 | 14.50 | 0.00 | 0.00 | 15.50 |
| Ran 9 miles in the morning beginning at 5 a.m.in The Woodlands running around St. Luke Hospital and LoneStar College. Ran the 9 miles in 69 minutes.
Then, at lunch, ran 6.5 miles on the TM at the gym at work in 50:30.
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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 | | 0.30 | 13.40 | 0.00 | 0.00 | 13.70 |
| Started with a 0.7 mile warm-up on the TM. Then ran with Wesley along the north Arkansas River Trail, out and back for 13 miles in 1:40:01 (7:42/mile). Averaged a 7:55/mile pace for the first 6 miles, but averaged a 7:24/mile pace from miles 8 through 12. Wesley and I have run a lot of long runs in the past three weeks, and the endurance training has caused a little fatigue.
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| After taking a cold bath last night, I felt a little less fatigued. So at lunch, I ran 10 miles in an easy 85 minutes, followed by a 0.2 mile walking cool-down. It took me 6 miles just to warm-up.
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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 | | 0.70 | 6.60 | 0.00 | 0.00 | 7.30 |
| On a rainy morning, ran 7 miles in 56 minutes on the TM, followed by a 0.3 mile cool-down. Ran the first 0.4 miles at an 8:41/mile pace or slower. Ran most of the miles at 7:53 and 7:47 per 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 | | 1.50 | 9.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.2 miles on the TM in 81:57 (8:02/mile). Once again, it was slow warming up. Ran the first 3.2 miles in 26:18. Then a softer TM became available, so I moved to it and ran 7 miles in 55:39. Finished with a 0.3 mile walking 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 | | 3.55 | 7.25 | 3.50 | 0.00 | 14.30 |
| AM: Ran 8 miles on the TM in 65 minutes. Started slow (8:49/mile pace) for first half-mile, and ran the last mile in 7:13 (including 0.3 miles at a 6:49 pace).
PM: Ran 6 miles at Scott Field in the evening with the Bill Torrey running group on a hot (for Spring) 79 degree evening. Ran a 1 mile warm-up, then the Ladder (in meters: 400, 800,1200, 1200, 800, and 400) and an 800 m with Steve Preston who showed up late. Average pace for these repeats was 6:38/mile, with 200m recoveries. Then finished with a 3/4 mile cool-down. Overall average pace including warm-up and cool-down was 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 | | 32.95 | 182.55 | 41.00 | 0.00 | 256.50 |
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| Night Sleep Time: 136.00 | Nap Time: 0.00 | Total Sleep Time: 136.00 | |
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