| 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 | | 56.00 | 106.90 | 4.50 | 2.00 | 169.40 |
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| Night Sleep Time: 102.00 | Nap Time: 0.00 | Total Sleep Time: 102.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 14.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 miles in 141:04 (7:50/mile), including miles 9 through 16 in 60 minutes (7:30/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 | | 4.00 | 7.00 | 0.50 | 1.00 | 12.50 |
| Ran 12.5 miles on the TM. Ran the first 4 miles in an easy 34:40, then ran the next 8 miles in 58:50 (7:21/mile), including 0.5 threshold miles at a 6:44/mile pace and 1.0 VO2 Max mile at 6:22/mile. Finished with a .5 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 | | 2.50 | 8.50 | 0.50 | 1.00 | 12.50 |
| Ran 12.5 miles on the TM. Started with 2.5 easy, running the first 3 miles in 25:40. Then ran the next 9 miles in 68:04, including 0.5 mile threshold segment at 6:33/mile, and 1.0 mile at a VO@ max pace of 6:15/mile. Finished with a .5 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 | | 5.50 | 8.00 | 0.00 | 0.00 | 13.50 |
| Ran 13.5 miles mostly easy in 111:05 on the TM. .
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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 | | 4.00 | 5.00 | 2.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM, including miles 4 through 9 at 7:27/mile. Ran the rest of the miles easy. Got in two miles at 6:48/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 | | 2.80 | 3.50 | 0.00 | 0.00 | 6.30 |
| Ran 6 miles on the TM in 49:45, followed by a .3 mile walking 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 | 2.80 | 0.00 | 0.00 | 4.30 |
| Ran 4.3 miles on the TM at an easy 8:13/mi. Avg pace.
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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 | 3.00 | 0.00 | 0.00 | 4.50 |
| AM: Ran 4 miles on the TM at an avg pace of 8:16/mi. Then walked for .5 mile.
PM: Walked approx mile through airports, train stations andvto the hotel in Boston.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Boston Marathon (26.2 Miles) 03:48:07, Place overall: 13315, Place in age division: 679 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 16.20 | 0.00 | 0.00 | 28.20 |
| On a warm day, had a good time at the BM but ran pretty slow. Started good, running the first half in 1:39:53. But, I ate something on Saturday that didn't agree with my GI system, and was dehydrated from the start. I started crampng at mile 14, then dialed back my pace. Temps were in the 70s and the sun was strong. Consequently, the were a lot more spectators than last year. I took in the moment, and really enjoyed the event.
For food on Saturday, I had a slice of artichoke pizza at LaGuardia for dinner that upset my system. Then, had a Vege breakfast burrito at fast food chain I almost never go to that upset my system. However, I ate dinner on Sunday at CK's Shanghai restaurant in Newton that was highly recommendable. Also, had a burger and some chile at Walburger's on Monday that was good.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles out and back on the dirt roads of Colorado Route 3, in Larimer County. It was a beautiful cool morning for a recovery 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 | | 1.50 | 5.00 | 1.50 | 0.00 | 8.00 |
| Ran 8 miles in 60:42 on the TM at LA Fitness. Ran the first 3-miles easy in 25:06, then ran ran the next 5 miles in 35:36 (avearge 7:07/mile), as three progressive cycles between 7:24/mile and 6:39/mile.
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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 | | 2.20 | 4.00 | 0.00 | 0.00 | 6.20 |
| Ran 6.2 miles on the TM. My GI system has still not fully recovered from the bad food I ate before Boston, so I took it easy today.
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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 | | 2.30 | 5.00 | 0.00 | 0.00 | 7.30 |
| Ran 7.3 miles ont he TM. Five miles were at an average pace of 7:39/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 | | 1.80 | 6.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM. Only today have I fully recovered from the GI track issues I had at Boston. Felt pretty good. Ran 6.5 miles at an average pace of 7:42/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 | | 3.00 | 6.40 | 0.00 | 0.00 | 9.40 |
| Ran 9 miles in 60:50, including the last 6 miles at 7:34./mile. Finished with a .4 mile cool down.
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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 | | 3.40 | 6.00 | 0.00 | 0.00 | 9.40 |
| Ran 9/4 miles on the TM, including 6 miles at 7:40/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 | | 56.00 | 106.90 | 4.50 | 2.00 | 169.40 |
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| Night Sleep Time: 102.00 | Nap Time: 0.00 | Total Sleep Time: 102.00 | |
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