| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.90 | 68.25 | 42.40 | 0.00 | 158.55 |
|
| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.00 | 0.00 | 3.50 |
| As part of a day with two work outs burning a total of 1500 calories, ran 3.5 miles on the TM. Ran 1.0 mile at 8.8 mph, and warmed up and cooled down at a 7.6 mph rate. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.60 | 0.00 | 4.60 |
| Before running a 5k at 7:00 per mile for a total 21.44 time, warmed up at the gym on stationary bike and then running 1.5 miles on the TM. Ran 0.5 mile warm up and cool down at 7.6 mph, and 0.5 mile at 8.4 mph. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 4.00 | 0.00 | 9.25 |
|
On a 45 degree morning with a 12 - 14 mph wind, ran with Wesley on the south shore of the Arkansas River Trail. Ran compound of 2 mile warm up, 2 miles at lactate threshold, 3 mile steady interval, 2 miles at lactate threshold and 0.25 mile cool down. Lactate threshold miles were as follows: 2 miles with tailwind at 6.52 and 6.49; 2 miles against the wind at 7:13 and 7:04. The 2 miles against the wind required more overall effort that the first set of threshold miles. Averaged 7:34 per mile for the 9.25 miles.
Wesley and I will do more compound runs in the next few months as I try to improve my lactate threshold now that my adductor injury is healing more. I'm up to being able to run a maximum of 12 miles at a time, and that will increase by 2 miles per long run per month. The compound approach is good because it enables Wesley and I to run some miles at close to Wesley's MP. My Physical Therapist also wants me to slowly take up my LT miles and not to exceed more than 5k continuous runs at my LT through at least July. So tempo runs will continue to be at 20 seconds slower than my LT through July. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles north of the Arkansas River with Chris. It was 81 degrees with a dew point of 55, so the weather was a little warm but quite good. We compouned with 2 easy miles, followed by 2 fast miles at 7:25 and 7:32, followed by 2 easy miles, follwed by 1 mile at 7:25, then an 1 easy mile, then 1 mile at 7:45, and finally 1 easy mile. Chris is running a lot of miles and his legs and hamstrings are feeling fatigued. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 4.50 | 0.00 | 0.00 | 5.80 |
|
4.5 mile on the TM. 1 easy mile at 7:50, followed by 3.5 miles at 7:19. This was pretty good since I was running in old Nike shoes that I use for the gym and that shouldn't be used for running.
Ran another 1.3 miles on the TM at the end of my evening work out. Ran .3 miles at 8:00 and 1 mile at 7:19. Just for the fun of it. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 3.00 | 0.00 | 0.00 | 3.20 |
| After a 45 min spin class, ran 3.2 miles on the TM at an average 7:35 per mile pace. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles north of the river with Kevin. Humid but cool (64 degrees) with 5 mph wind made conditions pretty good. Even got a little light rain for the last 20 minutes. Kevin is recovering from a sprained foot and a smashed toe. We ran about 45 seconds per mile faster than Kevin thought he would be able to run. Kevin felt good afterwards and we'll probably run on Sunday afternoon with Wesley. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 hilly miles with Wesley and Kevin, starting at Wesley's house. The course included a steep 8% grade decline for approximately 3/4 mile, a steep 12% incline for about 1.25 miles followed by a shorter steep 10% incline for about 1/3 mile. The second incline was most challenging. The vertical elevation change from the run was approximately 1500 feet. Wesley and Kevin ran great, but I need to develop more hill endurance. Fortunately, we had a great 70 degree sunny day with a 40 degree dew point. A beautiful day for a run with good friends. |
| 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 | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| On a sunny and hot afternoon, ran 9 miles with Wesley on the north side of the Arkansas River. Maintained a 7:25 pace for the first 8 miles. I was still a little soar from running hills on Sunday. It was good to run with Wesley since on my own I wouldn't have pushed so much. This was a good run to help improve my LT. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 5.00 | 0.00 | 6.00 |
| Ran 6 miles north of the river with Steve. Ran the first three miles at a 7:03 pace, and the last mile in 7:40. Steve is a good Ultra and road runner, who usually runs at a 6:50 to 7:00 per mile pace. We'll probably run more together through the summer. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 5.80 | 0.00 | 8.00 |
| On a rainy day, ran 8 miles on the TM, of which 5.8 miles were at 7:08 per mile. Several friends were running on the TM, including Wesley who ran even faster. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 6.00 | 0.00 | 0.00 | 10.25 |
| Ran 10.25 miles with Steve along the south side of the Arkansas River from Verizon field to I-430 and back. Steve is recovering from a serious knee injury and so made this an easy run. Ran the first 6 miles at a 7:33 pace and the final 4.25 miles at an 8:06 pace, for an average of 7:47 per mile for the entire run. Steve went to a jazz concert last night, so we started at 10:00 and it was good to sleep in. It was a warm, humid, cloudy morning without much wind, and a lot of people were outside. Overall, it was a good run for each of us. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 5.00 | 1.00 | 0.00 | 12.20 |
|
Ran 12.2 miles from Two Rivers Park to the round-about past Rebsemen Park Golf Course and back to Two Rivers Park for an average pace of approx. 7:50 per mile. Ran the first 6.1 miles with Wesley at an average pace of 7:33 per mile, primarily against a 12 mph wind, 86 degree heat, and a dew point of 70.
Wesley ran very strong and without a water bottle. After I turned back, Wesley ran up at least 2000 feet vertical elevation for almost 4 miles and continued to maintain the 7:30 pace we started with.
I ran the second 6.1 at an average pace of 8:11 per mile with the wind to my back but in 88 degrees. I stopped for about two minutes in the shade at 7 miles, then ran miles 8 and 9 just under 8:00 per mile. I ran out of fluids after 9 miles, and ran miles 10, 11 and 12 at an average pace of 8:24 per mile. It was a good course because mile 11 and 12 included a lot of shade, which help cool me down. Overall, this is what I wanted to do in order to acclimate myself to hot temperatures that will dominate the months of July and August.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 4.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM at an average pace of 7:06. Ran slow miles at a 7:19 pace, and fast miles at a 6:46 pace. Ran three miles at a 6:44 pace, but slowed down to 6:49 for the fourth fast mile due to my adductors feeling strained. I don't want to re-injure myself. If not for adductor pains, I probably could have run the fast miles around 6:39 per mile. Maybe I'll be able to do that in another month. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 4.00 | 0.00 | 9.00 |
| Ran 9 miles with Wesley on a rare 70 degree afternoon in late May along the Arkansas River. Averaged 7:10 per mile, with 4 miles under 7:10 and 5 miles between 7:10 and 7:24 per mile. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 easy miles around Two Rivers Park on a beautiful 78 degree afternoon in Little Rock. Averaged just over 8 mins per mile. There were a lot of people riding bikes and running in the park, all taking advantage of the unseasonably cool weather. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.25 | 5.00 | 0.00 | 10.25 |
| Ran 10.25 miles with Wesley at Scott Field on a 83 degree afternoon that felt like 90 degrees on the black track. Ran combinations of one miles easy followed by one mile fast. Averaged 7:42 on the easy miles and 6:55 on the fast miles for an overall average of 7:19 per mile. I don't know many people locally who would run that hard in such hot weather and make it look as easy as Wesley does. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles along the river with Wesley on a sunny 85 degree afternoon with a 12 to 15 mph wind from the southeast. Averaged under 7:40 per mile, with several miles under 7:30 per mile. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 9.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM, 9 of them at 7:08 per mile. Could have run longer, but ran out of time and had to return to work. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.90 | 68.25 | 42.40 | 0.00 | 158.55 |
|
| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|