| 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 | | 60.25 | 110.65 | 45.70 | 8.50 | 225.10 |
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| Nike Lunaracer 3 Miles: 42.00 | Adidas Tempo 6 Miles: 13.00 | Nike Flyknit Lunar + Miles: 26.80 | ASICS Lyte 33 Miles: 6.50 |
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| Night Sleep Time: 147.50 | Nap Time: 2.50 | Total Sleep Time: 150.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.30 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the TM. Felt very strong and ran at a 7:32/mile pace. Pretty good way to celebrate exactly 4 weeks since my gall bladder removal.
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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 | | 0.00 | 0.00 | 7.50 | 0.00 | 7.50 |
| Felt strong again and ran 7.5 miles on the TM at a 7:12/mile pace.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.50 | 0.00 | 7.50 |
| After Church, ran 7.5 miles on the TM at a 7:22/mile pace.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 3.00 | 0.00 | 8.50 |
| On a 93 degree evening, ran with the speed drill group at Catholic High. Ran a ladder of 2-400m, 2-800m, and 2-1200m repeats with 200 m intervals. Also ran a 2-mile warm-up and 2.5 mile cool down at 7:45/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 | 8.20 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM at the gym at work in 7:39/mile.
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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 | | 0.00 | 0.00 | 7.20 | 0.00 | 7.20 |
| Ran 7.2 miles on the TM at a 7:08/mile pace. Ran 3 miles at a 6:58/mile pace. Feeling pretty good about my surgery recovery.
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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 | 10.30 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the TM at a 7:53/mile pace. Took it easy because I planned to run 16 miles the next day with Steve.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Met Steve at 6 a.m. and ran on the south side of the Arkansas River Trail then back and ran the 7-mile loop around Two Rivers Park. Average pace: 8:35/mile. I really felt the distance after 11 miles, but did not have cramps.
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM during lunch at a 7:50/mile 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 | | 0.00 | 3.00 | 0.00 | 3.50 | 6.50 |
| Ran 6.5 miles at Catholic High with the Tuesday night speed drill group. Ran a one mile warm-up, (5) 1000m repeats with 200m recovery intervals, then finished with a one mile cool down. Ran the 1000m repeats at an average pace of 6:20/mile. With the warm-up and cool down, but not including the 200 m recovery intervals, I averaged 7:00/mile for 5.5 miles.
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| Nike Lunaracer 3 Miles: 6.50 |
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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 | | 0.00 | 3.00 | 3.00 | 0.00 | 6.00 |
| Ran 6 miles after work on the TM in 45:27. Ran the first 3-miles in 23:45, and the last 3-miles in 21:42.
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| Adidas Tempo 6 Miles: 6.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 miles on a beautiful August morning with Steve between Lake Sylvia and Lake Winona. At the end of the run, we took a dip in Lake Sylvia and then spoke with Wesley's wife and son, Diana and Evan, and gave his dog Charlie some well-appreciated attention.
There were a lot of people running in the forest day. Saw Deb, Katie and Jimmy.
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| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 10.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 79:30 (7:57/mile). Then walked 0.2 miles aty 4 mph to cool down. This was an easy recovery run, since I'm a little sore from running 18-miles yesterday.
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| Nike Flyknit Lunar + Miles: 10.30 |
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| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.60 | 6.00 | 1.50 | 9.10 |
| Ran 9.1 miles on the TM in 67:15. Ran the first 4.1 miles in 31.04; ran the last 5-miles in 36:11, including 1.5 miles at a 6:31/mile pace. Feel pretty good for having run 18-miles on Saturday. Wasn't quite the speed work out I have been doing on Tuesdays, but I had a lot left and could have run at the 6:31 pace for at least a mile longer. Maybe I'll run a couple a few fast miles tomorrow.
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| Nike Lunaracer 3 Miles: 9.00 |
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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 | | 0.50 | 2.00 | 5.00 | 2.00 | 9.50 |
| Ran 9.5 miles on the TM. 9 miles in 63:45, followed by a 0.5 mile cool down at 9:00/mile. Run included 2 continuous miles at 6:31/mile and 1 mile at 6:40/mile. Much of the run was at a 6:58/mile pace. Now I'm ready for a slow long distance run up Mt. Nebo on Saturday.
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| Nike Lunaracer 3 Miles: 9.50 |
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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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Since I plan to run the Mt. Nebo Fun Run tomorrow, I just ran an easy 10 miles on the TM in 80 minutes.
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| Nike Flyknit Lunar + Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Mt. Nebo Trail Run (14 Miles) 02:37:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| On a clear but warm day, ran the Mt. Nebo "Fun Run" with Steve. I'm not training for any race, so I decided to run with Steve, who is training for the Chicago Marathon. Mt. Nebo is the second highest elevation mountain in Arkansas and has spectacular Arkansas views. The course is fast for the first 10.9 miles, then follows the road up from the base to the top of the mountain (a 7.9% average incline gradient) for 2.6 miles. With a 0.5 mile warm-up, my Garmin showed 14 miles by the end of the run.
I ran with my Brooks PureGrit shoes and ran a few stretches at close to 7:00/mile, then walked for a while to wait up for Steve. There was a fairly good amount of shade on the course, but it was still hot and I drank over 40 ounces of watered down Garorade. I felt great after the run. I needed a slow long distance run after doing a lot of hard and fast running earlier this week. I think I might register for a 5k next weekend to see how close I can get to the 20 minute threshold.
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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 | 12.00 | 0.00 | 0.00 | 12.30 |
| Ran 12 miles on the TM in 93 mins, then ran a 0.3 mile cool down at a 9:00/mile pace. Felt very good in part because I took it easy running the Mt. Nebo Fun Run.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 3.25 | 1.50 | 1.50 | 7.00 |
| On a warm 94 degree evening that felt like 100 degrees, ran at the Catholic HS track with the Rock City Running crew a ladder of 400, 800, 1200, 1200, 800 and 400 m repeats with 200m recoveries. Ran both 400m repeats in 92 seconds, the first 800m in 3:12 and the second 800m in 3:21, the first 1200m in 5:15 and, after a short rest, the second 1200m in 5:04. Steve ran very strong tonight and named me in the Ice Bucket Challenge, which I plan to do tomorrow.
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| Adidas Tempo 6 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 | | 0.00 | 8.00 | 5.00 | 0.00 | 13.00 |
| Total of 13 miles in 97:56.
AM: Ran 6.5 miles on the TM in 48:04, including 5 miles in 35:54.
PM: Ran 6.5 miles on the TM in 49:52.
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| Nike Flyknit Lunar + Miles: 6.50 | ASICS Lyte 33 Miles: 6.50 |
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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 | | 2.50 | 14.50 | 0.00 | 0.00 | 17.00 |
| It was forecasted to be a 72 degree morning, but instead the low temperature was 76 and quickly rose. The high humidity, the heat index was warm as Wesley and I met by the State Capital at 6:30 a.m. Wesley had already been running since a little after 3:00 a.m. I had arrived at the gym at 5:45, so ran 2.25 miles before I met Wesley.
We ran the Arkansas River Trail loop at a pace of around 8:00/mile. We ran very strong, and I felt good but didn't consume enough fluids. Then the water pressure on the North Little Rock side of the trail was too low to fill my water bottle. So I got dehydrated at mile 14.5, and walked 1/2 mile while I drank the rest of my 16 oz bottle of watered-down Gatorade. The helped a lot, and I ran the final 2-miles back to the gym.
I also had my first energy gel since having my gall bladder removed on July 4th, and didn't have any problems with it. It was great running with Wesley.
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| Nike Lunaracer 3 Miles: 17.00 |
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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 | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Ran 9-miles around Black Swan Lake on a warm 83 degree Sunday morning that felt like 90 degrees in the Kansas City area. This was an easy run around 8:30/mile because I have a the Leawood Labor Day 5K tomorrow.
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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 | | 60.25 | 110.65 | 45.70 | 8.50 | 225.10 |
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| Nike Lunaracer 3 Miles: 42.00 | Adidas Tempo 6 Miles: 13.00 | Nike Flyknit Lunar + Miles: 26.80 | ASICS Lyte 33 Miles: 6.50 |
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| Night Sleep Time: 147.50 | Nap Time: 2.50 | Total Sleep Time: 150.00 | |
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