| 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 | | 55.00 | 63.65 | 20.80 | 6.00 | 145.45 |
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| Nike Flyknit Lunar + Miles: 31.20 | Nike Lunaracer 3 Miles: 20.50 | Adidas Tempo 6 Miles: 18.95 | ASICS Lyte 33 Miles: 12.50 |
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| Night Sleep Time: 128.00 | Nap Time: 0.00 | Total Sleep Time: 128.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.80 | 0.00 | 0.00 | 7.80 |
| Ran 7.8 miles on the TM in around 61 minutes. Just ran out of time during lunch. Quads are a little sore, but overall felt and ran pretty good for having run 25.5 miles on Sat.
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| Nike Flyknit Lunar + Miles: 7.80 |
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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 | | 0.50 | 3.00 | 0.50 | 3.00 | 7.00 |
| Ran 7.0 miles at the Catholic HS track with about 20 other folks in an organized speed workout, with temps around 93 degrees on a sunny and humid evening. Ran 1.5 miles of progressive warm-up starting at an 8:15/mile pace in the first 400 m and ending at a 7:20/mile pace in the last warm-up 400 m. Then, ran 4x400 m with 200 m (or 220 yd) recovery intervals, running the 400s in 92, 87, 90 and 88 seconds. Then, ran a mile in 6:22. Then ran 4x400 m at 91, 89, 90 and 93 seconds, with 200 m recoveries. Then ran 1.5 mles of cool-down laps, starting at 7:20 and ending at with the last 400m at an 8:40/mile pace.
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| Nike Lunaracer 3 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| On a day that I was planning not to run, decided to do an easy 5-miles at 8:20/mile on the TM
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| Nike Flyknit Lunar + Miles: 5.00 |
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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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles in 85:01 on the TM at the hotel.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10,2 easy miles at a 8:20/mile pace on the TM.
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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 | 8.15 | 0.00 | 0.00 | 8.15 |
| After driving from the A-Kon convention in Dallas to Little Rock, through severe thunderstorms and road construction that stopped traffic on I-30 for almost an hour, arrived in Little Rock at 5:50 p.m.. West Little Rock has severe rain and wind on Friday afternoon, and we lost several branches from the oak trees in our front yard that I had to move. By 6:15, I was on the Two River Trail on a relative "cool" summer evening (only 73 degrees by high humidity). Ran 8.15 miles in 62:39, with the first mile in 8:16 and after that an average pace of 7:36/mile.
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| Adidas Tempo 6 Miles: 8.15 |
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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 | 9.20 | 0.00 | 0.00 | 9.20 |
| Ran 9.2 miles in 71.04 (7.43/mile) on the TM.
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| Nike Flyknit Lunar + Miles: 9.20 |
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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 | 3.50 | 0.00 | 3.00 | 6.50 |
| On a "cool" 79 degree summer evening, ran speed work at CHS. Ran 6.5 miles at a 6:52/mile pace, including 8x600 m repeats with 200 m walking intervals that are not included in the mileage. Ran a 2-mile warm-up, with the second warm-up mile in 7:12. Ran the 3 miles of 600 m repeats at a 6:13/mile pace. Ran a 1.5 mile cool-down at 7:30/mile. Overall, felt pretty good for my 56th birthday.
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| Nike Lunaracer 3 Miles: 6.50 |
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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 | | 1.20 | 1.00 | 7.00 | 0.00 | 9.20 |
| Ran 9 miles in 67:55 on the TM. Ran mile 1 at 8:22, mile 2 at 7:54, and miles 3 though 9 at an average pace of 7:23/mile. Not quite threshold miles, but much faster than marathon miles. Afterwards, walked 0.2 miles to bring down my heart rate.
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| Nike Flyknit Lunar + Miles: 9.20 |
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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 | 11.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles on a partly cloudy morning around the Cooper River Park in Collingswood, NJ. Averaged 8:04/mile for a fairly easy run.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Don't usually list walking, but was on vacation walking around Lower Manhattan. Went to the DSW Warehouse at Union Square for a new pair of running shoes for my daughter Brianna, and took the Tuesday night 9/11 Memorial Museum tour, which is free for people who obtain reserve tickets and for others based on availability. The 9/11 Memorial Museum just opened about a month ago and was very interesting, I a took some great photos.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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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 |
| Walked around Liberty Park and through Ellis Island and the Statue of Liberty. Then took the high-speed train and subway and walked up to 51st & Broadway in Manhattan to see Wicked at the Gershwin Theater. Walked to the subway and took the subway and train back to New Jersey.
Wicked is celebrating its 10th year on Broadway, and was a great performance.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Took the ferry from Liberty Park to Battery Park in Lower Manhattan. Then walked around Lower Manhattan and took the subway from the WTC to Penn Station. From there, we walked to the Empire State Building and went up to the 102nd floor observation tower. Then back to Liberty Park via the subway and ferry.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Took the PATCO high speed line from the Camden City Hall to 15th & Locust in Philadelphia. Then had a vege burger at the Marathon Cafe, before walking to 2207 Chestnut to do some family research at the Pennsylvania Geneological Society. Then walked around Rittehhouse Square back to 15th & Locust and took the train back to Camden.
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
| After 11 days of vacation and catching-up at work, I finally got to run this evening. Ran 7 miles in 52:30 (7:30/mile) on the TM in The Woodlands.
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| Nike Lunaracer 3 Miles: 7.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Woke up at 4:00 am to meet some friends and run 6 easy miles around the subdivisions of The Woodlands. Ran the first mile at around 9 mins, then averaged 8:15/mile for the next 5 miles. I could have run much faster, but the friends I was running with were sore from speed work and triathelon training earlier this week.
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| ASICS Lyte 33 Miles: 6.00 |
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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 | | 2.00 | 1.00 | 7.80 | 0.00 | 10.80 |
| On a rainy afternoon, ran 10.8 miles on the TM in 83:28 (7:44/mile). Ran the first two miles in 16:52 (8:26/mile), then progressively improved the pace to 6:58 in the last 0.8 miles. Ran the last 7.8 miles at a 7:31/mile pace. Due to my vacation, I've lost a few seconds in my pace but my legs feel pretty strong.
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| Adidas Tempo 6 Miles: 10.80 |
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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 | | 7.30 | 1.00 | 0.00 | 0.00 | 8.30 |
| Ran 3 miles around the loop at Two Rivers Park with Hershey, who ran most of the time off her leash. I only used her leash when we were passing other dogs. On a beautiful summer morning with temps in the mid-70's, all Hershey could run was 3-miles. Then took Hershey home, and went to the Two Rivers Bridges to run another 5.5 miles at 8:15/mile. This was something of a recovery run from a pretty hard run on the TM yesterday. Also, this was my 4th consecutive day of running and I plan to run on the OT with Steve tomorrow.
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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 | 1.00 | 5.50 | 0.00 | 6.50 |
| Ran 6.5 miles on the TM in 46:35 (7:16/mile). Ran the first mile in 8 mins. Then ran 4-miles in 27:50 (6:58/mile). I could have run faster or longer, but wanted to taper a bit in advance of a Run for Freedom 10K on Friday in Lenexa, KS. My legs have loosened up and I felt pretty good today.
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| ASICS Lyte 33 Miles: 6.50 |
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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 | | 55.00 | 63.65 | 20.80 | 6.00 | 145.45 |
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| Nike Flyknit Lunar + Miles: 31.20 | Nike Lunaracer 3 Miles: 20.50 | Adidas Tempo 6 Miles: 18.95 | ASICS Lyte 33 Miles: 12.50 |
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| Night Sleep Time: 128.00 | Nap Time: 0.00 | Total Sleep Time: 128.00 | |
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