| 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 | | 83.30 | 22.50 | 16.30 | 0.00 | 122.10 |
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| Night Sleep Time: 118.50 | Nap Time: 0.00 | Total Sleep Time: 118.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Ran 9 easy miles with Chris along the Arkansas River at an average 7:55 per mile pace. |
| 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 | 4.00 | 4.00 | 0.00 | 9.00 |
| Ran 9 miles with Wesley along the Arkansas River on a beautiful noon-time day at 7:13 per mile. Felt good after 3 days of just working out in the gym Tues -Thurs. |
| 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the South side of the Arkansas River with Chris. Average pace was 8:05 per mile on a warm Sunday morning with temps around 80 degrees. |
| 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 | 0.00 | 4.00 | 0.00 | 8.00 |
| Ran 8 miles on a windy day with Wesley. First 4 miles averaged 7:06 per mile. Miles 5 - 7 averaged 7:51 per mile running partially against 20 mph wind gusts. Overall, first 7 miles averaged 7:26 per mile. |
| 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 | 4.00 | 2.00 | 0.00 | 6.00 |
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Ran 6 miles in 44:08 with Wesley on a windy day with temperatures in the low 50s along the Arkansas River.
The wind takes the wind out of me. I've burned over 9,000 calories per week for each of the past five weeks and my body needs some rest.
Wesley is running strong and should do very well at Boston on Monday. |
| 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles at an 8:20 per mile pace around Black Swan Lake during a windy 57 degree afternoon in Kansas. Started very slow running the first two miles at 9:30 per mile. But after warming up, I felt pretty good. The vertical elevation difference from the high point around that lake to the low point is about 140 feet, and I ran 10 times around the one-mile perimeter of the lake. Overall, a pretty good work out. |
| 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles in 62 minutes on a windy day along the Arkansas River. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles in 54 minutes on another windy day along the Arkansas River. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles along the south shore of the Arkansas River in 93 minutes. Ran 7:35 per mile with the wind to my back and 7:55 per mile with the wind blowing right at me. Felt good afterwards. I could probably have run the 12 miles about 25 seconds per mile faster, but ran it easy to avoid straining my recovering tendon tear. |
| 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles at 7:30 per mile on the TM. |
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles in subdivisions on the south side of I-45 in The Woodlands at a 7:50 per mile pace. A nice evening run but the 82 degree temperature was a bit warm. I need to climatize for the hot summer ahead. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles in 59 minutes for a nice evening run within subdivisions on the south side of I-45 in The Woodlands. The temperature was easily 15 degrees cooler than yesterday, but I still ran shirtless. My 7th mile was at a 7:24 pace and the last half-mile was at a 7:04 pace. I feel good for having run three days in a row and having burned over 1300 calories through a combination of workouts in the gym and running each of the past 6 days. |
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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Ran 10 miles with Wesley along the Arkansas River trail at a 7:25 per mile pace, excluding the warm-up and cool-down that averaged 7:52 per mile. Ran miles 2 - 5 at a 7:17 per mile pace, with the wind to our backs. Ran miles 6 - 9 at about a 7:27 pace against a slight wind.
I felt pretty good, and ran a couple of the miles at a 7:10 pace. Wesley has fully recovered from Boston and is running very strong. It was good to run with Wesley. |
| 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 | | 1.00 | 0.00 | 6.30 | 0.00 | 7.30 |
| Ran 7.3 miles with Josh on the Pinnacle side of Two Rivers Park in Little Rock. We averaged 7:21 per mile, despite running the first mile (warm up) in 7:54. Hence, we averaged 7:16 per mile from miles 2 to 7.3. Josh is running stronger than I've ever seen him run before. On Saturday, he ran a 5k in 6:02 per mile. This morning was cool at about 56 degrees and the dew point was in the 50s for perfect running weather. |
| 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 | 6.50 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles in 59:34 on the TM at the Jackson conference center. Would have run farther, but started too late at 6:30 p.m. Felt good afterwards, and have a better idea of how to warm up for the run this Friday night. |
| 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 | | 83.30 | 22.50 | 16.30 | 0.00 | 122.10 |
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| Night Sleep Time: 118.50 | Nap Time: 0.00 | Total Sleep Time: 118.50 | |
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