| 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 | | 76.55 | 74.65 | 20.70 | 6.50 | 178.40 |
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| Night Sleep Time: 106.50 | Nap Time: 1.00 | Total Sleep Time: 107.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 3.25 | 6.00 | 3.00 | 13.50 |
| Ran approximately 8 miles with Wesley mainly on the Arkansas River Trail. Maintained a sub-7:00 pace (probably 6:40 - 6:45/mile) for 6 miles, but we didn't have our Garmins with us. Ran the other two miles in just a little slower than 7 min/mile.
In evening, ran 12 400m repeats with Loren and the CHS running group. Ran the 400m in 88 to 94 seconds each, with most in the 88 - 91 second range. Loren ran the 12th 400m in 84 secs. With the warm-up, recoveries, and cool-down ran a total of 5.5 miles.
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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 | | 0.20 | 8.50 | 0.00 | 0.00 | 8.70 |
| Ran 8.5 miles in 65 minutes (7:40/mile) on the TM. Walked a 0.2 mile cool-down.
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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 | | 0.30 | 0.00 | 6.20 | 0.00 | 6.50 |
| After a very busy weekend at the A-KON conference in Dallas, ran a 10k in 43:20, including 4.2 miles in 28 minutes (6:40/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 | 6.50 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles around part of the Secluded Hills neighborhood, then up Rawling Road to Chenal Blvd and back in 92 degree heat. Drank 14 ounces of diluted Gatorade. My brother is visiting from Colorado, so I couldn't run very long.
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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 |
| Hiked with my brother, daughter and neice over 5-miles around the Sylamore River and Blanchard Springs caverns.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hiked to two overlooks at Petit Jean State Park, then from Mather Lodge to Cedar Falls and back.
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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 | | 0.30 | 7.70 | 0.00 | 0.00 | 8.00 |
| Ran 7.7 miles in 60 minutes on the TM, 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 | | 1.20 | 9.00 | 1.00 | 2.00 | 13.20 |
| Lunchtime: Ran 7.3 miles in 1-hour, followed by a 0.2-mile walking recovery on the TM.
PM: At CHS, ran 9 300m intervals with 100m recoveries in 3-sets of 3, with 400m recoveries between the sets. Ran the 300m intervals between 65 and 70 seconds each. Aftwards ran 1.25 miles at a 6:40/mile pace. Started the evening with a 1.5 mile warm-up jog/run and ended with a 0.5 mile cool-down 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 | | 0.10 | 7.70 | 0.00 | 0.00 | 7.80 |
| Ran 7.7 miles on the TM in 60 mins. followed by a 0.1 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 | | 16.00 | 2.00 | 1.00 | 0.00 | 19.00 |
| Ran the Lake Sylvia to Flat-Top Wilderness to Brown's Creek Loop with Cliff and Heidi, averaging about 10:30/mile. That was slow for me but a solid pace for Cliff. I pushed the pace at miles 12 - 14, running mile 12 in 7:11 and miles 13 and 14 at a 7:40 pace. Cliff and Heidi ran those miles at around an 8 min/mile pace.
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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 | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| Ran 16 miles with Chris Baldwin from Lake Sylvia to Lake Winona and back, including a short adder run from the trailhead to Lake Sylvia to take a quick dip in the lake after the run. Walked about 0.7 miles, and ran 15.3 miles at an average pace of 9:49/mile. This was a much faster run than yesterday, but I could easily have run faster.
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| Night Sleep Time: 5.00 | Nap Time: 1.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 10.00 | 3.00 | 0.00 | 13.30 |
| Ran 8.1 miles in 60 minutes on the TM at lunch.
After work, in 99 degree weather with a dew point over 70, went to CHS and ran a ladder of 400m, 800m, and 1200m and the reverse for a total of 3 miles, with 200m and 400m recoveries. Average pace for the ladder was 6:55/mile. Including a 0.8 mile warm-up and a 1.5 mile cool-down. Average pace for the 5.3 miles was 7:24/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 | | 0.20 | 8.00 | 0.00 | 0.00 | 8.20 |
| Ran 8 miles in 60 minutes. Ran the last 6 miles in 44 minutes. Had to cut it short due to work. Finished with a 0.2 mile 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| Ran 30 miles with the Arkansas Traveller 100 training group. Ran a combination of the Kitty Loop and the Catsmacker, much of which included the Traveller course. Ran approximately 25 miles and walked approximately 5 miles. Could have run faster with less walking, but had to stay with a group of six runners with varying abilities.
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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 | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| Ran an easy 7.5 miles with Steve along Pinnacle Valley Road on a cool late June moring. We started slow, but ran the last 3.5 miles at an 8:10/mile pace. Steve hasn't run much lately, but he is going to step-up his running miles now that a major project at work has completed.
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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 | | 0.20 | 5.00 | 3.50 | 1.50 | 10.20 |
| Ran 10 miles on the TM in 73:45. Ran the first 5-miles as a warm-up in 39:05, and the second 5-miles in 34:40 (6:56/mile). Was a little stiff from the 30 mile run/walk last Saturday, but feel ready for a good 10K in Lenexa, KS this Saturday. Finished with a 0.2 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 | | 76.55 | 74.65 | 20.70 | 6.50 | 178.40 |
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| Night Sleep Time: 106.50 | Nap Time: 1.00 | Total Sleep Time: 107.50 | |
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