| 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 | | 25.00 | 115.05 | 64.10 | 13.75 | 217.90 |
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| Nike Flyknit Lunar + Miles: 11.00 |
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| Night Sleep Time: 166.00 | Nap Time: 0.00 | Total Sleep Time: 166.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 6.00 | 0.00 | 10.00 |
| Ran 10 miles in 75:34 up an incline of 200 feet. Ran the first 2 miles at 8:20/mile. Ran miles 3-8 in 42:54 (7:05/mile) including 2.5 miles at 6:40/mile. Ran the last 2 miles at 8:00/mile. Feeling pretty good.
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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 | | 2.00 | 7.00 | 1.10 | 0.00 | 10.10 |
| Ran 10.1 miles and up an incline of 340 feet in 80:31. Ran the first 2 miles at an 8:20 pace with the incline at 0.5%. Ran miles 3 through 9 at an 8:00 pace, with 800m intervals switching between 0.5% and 1.0% inclines. Ran the final 1.1 miles at 7:03/mile with a 0.5% incline.
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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 | 9.10 | 0.00 | 0.00 | 9.10 |
| On a beautiful afternoon, ran 9.1 miles on the south side of the Arkansas River at 7:59/mile. Ran with the wind to my back at 7:43/mile for 3 mile and into the wind for 3 miles at 8:09/mile. The wind was intermittant for the other 3 miles that I ran just slower than 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 | | 0.00 | 4.00 | 6.10 | 0.00 | 10.10 |
| Ran 10.1 miles in 74:22 (7:22/mile). Ran the first 2 miles in 15:40, then ran the next 8.1 miles in 59:42.
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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 | 5.20 | 2.00 | 7.20 |
| Ran 7.2 mileswith Wesley in the rain at Scott Field in 49:35 (6:53/mile). Ran Yasso 800's: I ran 4x800 repeats with 400m intervals at 3;15, 3:17, 3:20 and 3:17. Wesley ran 5x800 repeats at 3:00/min and faster (he ran great although he's not fully recovered from his knee injury).
We averaged 7:00/mile for our slower miles, which isn't much slower than my 800s.
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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 | 7.20 | 3.00 | 0.00 | 10.20 |
| Ran 10.2 miles in 76:31 (7:32/mile pace) along the south side of the Arkansas River from the Two Rivers Bridge to the Winrock International Building and back. Ran miles 2 through 4 at an average pace of 7:17/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 | 5.00 | 6.20 | 0.00 | 11.20 |
| Ran 11.2 miles in 84:52 (7:35/mile) on the TM, and up an incline of 200 feet. Started easy by running the first 3 miles in 25 mins. Then ran the next two miles in 16 mins. So after running 5 fairly easy miles in 41 minutes, proceeded to run 6.2 miles (10K) in 43:52 (7:05/mile). Ran a couple of miles at a 6:53 pace and didn't feel like I was pushing very hard.
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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 | 14.50 | 0.00 | 0.00 | 14.50 |
| Ran 14.5 miles in 80 degree heat in 7:46/mile along the north side of the Arkansas River from downtown to the Big Dam Bridge and back. It was the first warm day of running this year, and my body still needs to adjust to the heat. I drank 32 ounces of gatorade and water during the run.
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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 | 11.00 | 0.00 | 0.00 | 11.00 |
| Ran 11.03 miles in 85:23 on a 77 degree sunny afternoon with steady 20 mph winds around Two Rivers Park. Ran the warm-up mile in 8:29, then ran faster even miles and slower odd miles. Averaged 7:31/mile for the even miles from 2 through 10 and 7:48/mile for the odd miles 3 through 11. Had to run into a 20 mph wind that affected approximately half the course, but I didn't get most of the benefit of having the wind to my back because the hill next to the Maumelle River bank blocked the wind by the river. I'm still acclimating to warm weather and drank about 30 ounces of water and Gatorade during the run.
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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 | 5.70 | 2.00 | 2.00 | 10.70 |
| Ran 10.7 miles in 80:02 (7:29/mile) on a cloudy afternoon at Scott Field with temps around 73 degrees and a moderate 6 - 12 mph wind from the southwest. Ran 5x800 m repeats with 400 m recovery intervals. The 800 m repeats were at 3:12, 3:15, 3:13, 3:15 and 3:17. Then ran miles 9 and 10 at 7:09/mile. Some Catholic HS track team members were running a ladder work out from 200 to 800 m, and their coach made some suggestions to improve my 800 m times.
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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 | 3.40 | 2.00 | 2.00 | 7.40 |
| Ran 7.4 miles on nice 60 degree evening around the track at Catholic HS. Averaged 7:24/mile for the 7.4 miles, with miles 3 through 6 at a 7:06/mile pace. For miles 3 through 6, ran 2x1000m repeats at around 4:00 minutes each, and walked a 220 between them. Ran that with runners in Bill Torrey's group. Then ran 2x600m in 2:22 and 2:24 with a slow 400m recovery interval. Then ran 600 m of recovery with Steve P at approximately a 8:40/mile pace, and finished the last cool-down mile at 7:24 after Steve had finished.
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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 | 3.00 | 2.50 | 2.50 | 8.00 |
| Ran 8 miles in 58:20 on the TM. First three miles in 23:15 (7:45/mi), next 2.5 miles at 6:49/mile, then finished with 2.5 miles at 7:13/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 | 3.00 | 8.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM in 80:00. Ran the first 2-miles in 16:00, then ran the next 8-miles in 56:20 (7:02/mile). Finished with a cool-down mile in 7:40.
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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 | 5.00 | 0.00 | 0.00 | 13.00 |
| On a beautiful morning, ran 13 miles around Two Rivers Park and over to the Big Dam Bridge in 1:47 (8:15/mile). Treated this a something of a recovery run after several fast runs earlier 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 | | 3.00 | 5.60 | 0.00 | 0.00 | 8.60 |
| Just wanted to have an easy run, so ran 8.6 miles in 66:54 (7:47/mile) on the TM after work. Ran the first 3-miles in 24:37 and the next 5.6 miles in 42:17.
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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 | | 1.00 | 2.20 | 5.80 | 0.00 | 9.00 |
| Ran 9 miles on the TM in 65:18 (7:15/mile), including 6 miles in 41:18 (6:53/mile). Wesley also ran on a TM at the same time and ran really strong.
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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 | 2.00 | 5.70 | 0.00 | 7.70 |
| Ran 7.7 miles on the TM in 57.40 (7:29/mile). Ran the first 2-miles in 15:45, then ran the next 5.7 miles in 41:55 (7:21/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 | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the TM in 46:30. Ran the first 2-miles in 16:30, then ran the next 4-miles in 30:00.
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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 | 7.35 | 0.00 | 3.75 | 11.10 |
| On a sunny afternoon with temps in the mid-70s, met Wesley at the Scott Field track. Ran 11.1 miles, including a 2.5 mile warm-up, 3x1200m repeats with 800m recovery intervals and 6x400m repeats with 400m recovery intervals. Over the entire 1200 and 400m repeats, I averaged a 6:28/mile pace and Wesley averaged a 5:32/mile pace. Wesley's pace might have been faster, but his PureConnects caused a large blister to form on his foot, so Wesley ran the 400m repeats barefoot. It was a pretty good workout for each of us.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| On a nice morning, took our dog Hershey to Lake Sylvia and ran 6 miles with her. The dirt roads climb the Ouachita Mountains about 350 feet in elevation in 3 miles. So it is a good workout for a dog, and Hershey and I averaged a 9:33/mile pace. Hershey likes running without a leash and she has become very familiar with the forest service roads.
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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 | 0.00 | 4.50 | 0.00 | 5.50 |
| Ran 5.5 miles in 41:00. Ran the first mile at 8:20 and ran miles 4 and 5 at a 6:59/mile pace. Then the rain started coming down harder and I didn't want my shoes to be soaked since I'm taking them to Texas, while going on a business trip I have next 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 | | 0.00 | 1.50 | 6.00 | 1.50 | 9.00 |
| Met some running buddies at The Woodlands High School track north of Houston, TX at 4:50 a.m. and ran 9 miles at an average pace of 7:34/mile. Ran 1-mile on the TM at the hotel, then a 2.5-mile warm-up at the track, and then ran 6x400m repeats with recovery intervals of 90, 60, 45, 30 and 15 seconds. Next, ran a 1-mile recovery, a 2-mile tempo at just under 7:00/mile, and a 1-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 | | 0.00 | 11.50 | 0.00 | 0.00 | 11.50 |
| Woke up at 4:40 a.m. and ran 11.5 miles on the TM at the hotel in 85 minutes.
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| Nike Flyknit Lunar + Miles: 11.00 |
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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 | | 25.00 | 115.05 | 64.10 | 13.75 | 217.90 |
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| Nike Flyknit Lunar + Miles: 11.00 |
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| Night Sleep Time: 166.00 | Nap Time: 0.00 | Total Sleep Time: 166.00 | |
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