| 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 | | 117.70 | 133.10 | 5.10 | 6.00 | 261.90 |
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| Night Sleep Time: 148.50 | Nap Time: 2.00 | Total Sleep Time: 150.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 3.00 | 0.00 | 0.00 | 16.30 |
| Ran 16.3 miles from Lake Sylvia to Lake Winona with Chris and Stacy. It was a cooler than average morning with a dew point around 60. Nice run.
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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 | | 2.00 | 9.60 | 0.00 | 0.00 | 11.60 |
| Ran 11.6 miles at an average pace of 8:25/mile with Steve from the BDB to the baseball fields at Burns Park and back. Ran the first mile in 9:11, then ran progressively better. Averaged approx. 8:05.mile after mile 4.
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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 | | 0.20 | 8.00 | 0.00 | 0.00 | 8.20 |
| Ran 8 miles on the TM in 60:20, followed by 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 | | 3.50 | 1.50 | 0.00 | 0.00 | 5.00 |
| Walked 3.5 miles at 4.4 mph up a 3% incline on the TM, and ran 1.5 miles at 8 mpm up a 1% incline.
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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 | | 0.20 | 10.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 76:25. Ran the last 5-miles in 37:20. 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| On a morning when I had planned to run 30 miles, I cut the run short to 19 miles to prevent serious over-heating. It was like running in a steam bath. Heat index well over 100 degrees. Ran from Lake Winona to Club Flamingo and back, then to the entrance of Rocky Gap and back. I had planned to run to E-Tower and am glad I turned around. Two runners stopped when we first returned to the Lake Winona. Three other runs tried to run to E-Tower but turned around about 1.5 miles from the E-Tower gate on FSR 212. 30 miles was just more than any of us could do that morning.
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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 | 10.50 | 0.00 | 0.00 | 11.00 |
| Ran 10.5 easy miles in 86 mins, with a .2 mile walking warm-up and a .3 mile walking cool-down. Still feelng the effects of over-heating from running out a Lake Winona yesterday.
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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 | | 0.20 | 3.00 | 5.10 | 0.00 | 8.30 |
| Ran 8.1 miles on the TM, with the last 6-miles in 43:10 (7:10/mile). Finished with a .2 mile cool down.
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran 7.2 miles on the TM easy, with 1 mile at a 3% upward incline.
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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 | 10.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 79:30, followed by 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 | | 27.30 | 3.00 | 0.00 | 0.00 | 30.30 |
| Ran 30.3 miles in 5:36 (11:06/mile) with Cliff near Lake Winona west of Little Rock. Ran three loops of the "corkscrew", which is a route on forest service roads with some pretty serious hills. It was a cool for August morning with temps in the mid-60s to start the run. Wesley ran with us for the first 20+ miles (two loops), which we finished in approximately 3:40.
Overall, we ran 11 miles under 10 min/mile. The sun came out during the third loop and that slowed us down a little. But fortunately, the about 70% of the third loop had some shade.
It was great to run with Wesley, who is running strong and is ready for his 100 mile run next week. After Wesley left, Cliff and I both said we hope Wesley has a chance to join us in a couple more runs maybe in September. Cliff and I ran the last mile at a 9:08 pace and felt like we could have run another loop, but it would have been ugly slow.
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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 | | 9.20 | 3.00 | 0.00 | 0.00 | 12.20 |
| Steve bailed due to a migrane, so I slept in and ran at LA Fitness on TM. Ran 12 miles in 105 minutes, followed by a 0.2-cool down. Ran the first 5-miles at 8:57/mile, then progressively improved the pace until I finished at 8 min/mile. Stopped at 12 miles to avoid over-training, but felt like I could have run further. Overall, happy with the miles this weekend.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.80 | 0.00 | 3.00 | 11.80 |
| AM: Ran 7 miles on the TM in 55:15. Started slow but ran the last 3.5 miles at 7:41/mile/
PM: Ran 4.8 miles at CHS, running six 800 m repeats between 3:06 and 3:25. Averaged 3:16 per 800 m. Jogged and walked 200m recoveries. With warm up and cool down, averaged 7:06/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 | | 1.70 | 3.00 | 0.00 | 0.00 | 4.70 |
| Ran 3 miles at 8:20/mile, and 1.7 miles at a 3% incline at 4.2 mph. Just an easy day instead of an off day.
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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 | 14.20 | 0.00 | 0.00 | 14.20 |
| Ran 14.2 miles at a little slower than 8 min/mile on the Arkansas River Trail. It was a beautiful, cloudy morning with a nice light breeze and temps in the high 60's. One of the nicest mornings we have had in a couple of months. There were a lot of people on the River Trail, especially bikers. I ran this easy because I plan to run around 20 miles tomorrow morning 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 | | 14.10 | 3.00 | 0.00 | 0.00 | 17.10 |
| Ran 17.1 miles with Steve in 2:38:06 (9:15/mile). Ran from Two Rivers Bridge along the south side of the Arkansas River to the Broadway Bridge then back along the Arkansas River Trail. Started strong but slowed down due to rain and lightning. After the rain stopped, ran miles 13 and 14 at approximately 8:30/mile. At mile 16, Steve had the dry heaves, so we walked for a quarter mile. Then Steve said he could run slowly, which we did until we finished. Overall, this was the longest road run for Steve in several months.
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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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 |
| Because it rained on and off all morning, and I ran in the rain yesterday, I ran on the TM at LA Fitness. This was an easy 11 miles in 93 mins.
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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 | | 1.70 | 8.50 | 0.00 | 3.00 | 13.20 |
| AM: Ran 6.2 miles, with the first mile in 9 mins, and the next 5 miles at an average 7:47/mile pace. Finished with a .2 mile cool-down.
PM: Ran 5.5 miles, with a 1.5 mile warm-up and a mile cool-down at an average 7:53/mile pace. Ran 12 400 m repeats in 93 to 95 seconds each, averaging 6:16/mile, with 200 m recoveries. 7 miles total with recoveries.
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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 | 11.00 | 0.00 | 0.00 | 12.20 |
| On the TM, ran 12 miles in 95 minutes. Ran the last 10 miles in 77:30, followed by a 0.2 mile cool-down.
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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 | 13.00 | 0.00 | 0.00 | 14.20 |
| Ran 14.2 miles on the TM at LA Fitness, running 13 miles at an average pace of 7:53/mile. Warmed up with 1 mile in 8:35 and cooled down by walking .2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| The pace was easy but the effort hard as Steve and I ran 14 miles on the OT from Spillway Road to the service road and back in 3:33:00. The first 7 miles were pretty strong, but the second 7-miles were hard due to temps in the mid-80s and high humidity.
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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 | | 117.70 | 133.10 | 5.10 | 6.00 | 261.90 |
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| Night Sleep Time: 148.50 | Nap Time: 2.00 | Total Sleep Time: 150.50 | |
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