| 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 | | 77.00 | 163.25 | 22.60 | 0.00 | 262.85 |
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| Night Sleep Time: 167.50 | Nap Time: 0.00 | Total Sleep Time: 167.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Woke up at 5:00 a.m. to a light rain that was cooling things off. So I decided to sleep and run, rather than running in the rain. I must have been tired because I did.t wake up until 8:50 a.m. So I got ready and started running at Two Rivers Park at 9:45 a.m. when the temp was 81 degrees and ran until 10:59 when the temperature was 86 degrees. Although I ran at a very easy pace, I felt very good and could have gone considerably faster. However, I'm going to be running a lot of easy miles over the next two months as I ramp up mile weekly mileage.
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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 | | 1.00 | 8.50 | 1.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM. Ran the first 10 miles in 75:15, then ran the last half mile at a 8:00 pace. Busy day at work, so had to cut the run short. Saw Wesley running on the TM and he was cruising - running some very fast intervals.
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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 | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles along the Arkansas River trail in 1:17:03 for a 7:41/mile average pace. Ran miles 7, 8 and 9 at a 7:30/mile pace. It was a cool morning at 72 degrees and there were more people than usually on the trail.
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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 | | 2.50 | 6.00 | 7.00 | 0.00 | 15.50 |
| On a beautiful morning, ran 15.5 miles with Wesley along the north and south sides of the Arkansas River. Average pace was 7:38 per mile for a total time of 1:58:01. Ran miles 5. 6 and 8 at an average pace of 7:16 per mile. Ran miles 11 through 14 at an average pace of 7:26 per mile. The course crosses the Big Dam Bridge and the Broadway Bridge, which each involve elevation increases of at least 100 vertical feet.
Wesley ran great considering he had very little sleep last night, due to his baby boy who needed some love and care from his dad.
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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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on a beautiful Saturday morning in 80:13 (8:02/mile) for an easy recovery run. Started at a normal recovery pace around 8:10/mile, then ran the second 5-miles at an average pace of 7:52/mile. Met some good runners and ran for a couple of miles at 7:40/mile with a 20-year old named Jacob. Overall, it was a good recovery run.
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| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles at an average pace of 7:49/mile. Started slow then finished strong with an average pace of 7:39 for miles 7 through 10. Started along the Arkansas River trail at 8:00 a.m. when the temp was 76 and finished at approx. 9:20 when the temp was 84 degrees. Despite the strong finish, I really felt the heat after the temperature rose above 80 degrees. Was wearing an older and worn pair of Saucony Cortana shoes, which probably slowed me down. However, the old Cortanas still have a lot of cushion, which I need as I increase my weekly base.
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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 | | 2.20 | 3.00 | 0.00 | 0.00 | 5.20 |
| Ran 5.2 miles on the TM. Ran the first 5 miles in 39:13 and the last 0.2 miles at a cool-down pace in 1:40. Just wanted to add some miles on a Monday, when I'm taking a break from serious running.
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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 | | 3.00 | 5.00 | 2.50 | 0.00 | 10.50 |
| On a warm 76 to 80 degree morning, ran 10.5 miles in 81:31 (7:44 / mile pace) along the north side the Arkansas River. The time does not include three brief stops to prevent overheating. I made the mistake of taking my diabetic medicine (Metphormin) last night and a side-effect is that the Metphormin in combination with Zyrtec increases my sensitivity to heat.
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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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Ran 10 miles in 76:27. Ran 7 miles on the TM at an 8:00 pace (56 minutes), then ran 3 more miles at a 6:49/mile pace. Overall, average pace was 7:39/mile, which seems to be my running pace these days. I've run 61.2 miles in the past 6 days, so time to take a day off from running.
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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 | | 0.20 | 10.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles in 77:16 (7:44) on the TM then cooled down by running 0.2 miles at an 8:00 pace.
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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 | 6.00 | 4.10 | 0.00 | 10.10 |
| Ran 10.1 miles with Steve from the Two Rivers Bridge parking lot to Maumelle Park and back in 75:34 (7:30/mile) on an unseasonably cool morning with low humidity. Ran a fairly even split with a 7:32 pace for the first 5 miles and a 7:28 pace for the second 5.1 miles. Steve was running with fresh legs, but 10 miles was as far as he wanted to run. Since we ran faster than I thought we would, I decided to stop at 10 miles and run a longer distance 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 | | 3.00 | 13.00 | 0.00 | 0.00 | 16.00 |
| Ran 16 miles in 2:06:47 (7:55/mile pace). Ran at an easy pace for the first 10 miles averaging 8:03/mile from the Two Rivers parking lot south to the turn-about and back, then over the Two Rivers bridge and up the path. Felt good and ran the last 6 miles at an average pace of 7:44 per mile around the loop at Two Rivers Park and back to the Two Rivers parking lot. No problem with calf cramps and would have run farther but needed to get ready for church. I think the main reason for being able to finish strong was the weather, with temps in the 60's, a low dew point and wind around 8-10 mph. Overall, outstanding conditions for September in Arkansas.
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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 | 7.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles in 94:21 (7:52/mile) on a beautiful morning along the north shore of the Arkansas River. Ran the first 6 miles as a recovery run from yesterday in 48:05 (8:01/mile), but felt great and ran the second 6 miles on 46:16 (7:43/mile), including miles 9, 10 and 11 each around 7:30/mile. The last mile over the Broadway Bridge was at 8:10, so miles 7 - 11 were at 38:10 (7:38/mile). After running over 48 miles in 4 days, I'm ready to take a day off from running.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles in 91:49 (7:39/mile) along the north side of the Arkansas River. It was warmer than expected and muggy this morning. Started and ended somewhat easy, but ran miles 3 through 7 at a 7:26/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 | 7.50 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles in 52:53 (7:32/mile) on the TM. Wanted to run farther, but had to cut my run short for a last minute conference call at work. Will run farther 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 | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM in 83:58. Ran the first warm-up mile in 8:00 and the last cool-down mile in 8:10, and the other 9 miles in 67:48 (7:32 /mile). It rained all day so had to run indoors.
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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 | | 12.00 | 5.55 | 1.00 | 0.00 | 18.55 |
| Ran 18.55 miles in 2:30.10 (8:06 average pace) on a beautiful 56 - 60 degree morning with little wind. Ran the first 11 miles with Steve P at an 8.19/mile pace. Steve was tired after runnning 9 miles yesterday, but as we returned to the Two Rivers parking lot we met up with Joe C. Joe and Ithen ran together for 7.55 miles in 58:36 (7:46 pace) over the Two Rivers Bridge to and around the loop and back to the parking lot. Ran mile 18 at 7:03 and the last .55 miles including the bridge at a 7:27 pace. Joe ran very strong considering he ran 12 miles yesterday.
I would have run farther with Joe, but had to get ready to usher at church.
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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 | | 4.00 | 8.45 | 0.00 | 0.00 | 12.45 |
| Ran 12.45 miles on the north side of the Arkansas River in 1:40:13 (8:03) for a nice recovery run from yesterday. Ran the last 6.45 miles at an average pace of 7:56, including an 8:10 pace over the Broadway Bridge. It was another cool morning (62 degrees) without much wind.
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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 | 8.00 | 4.00 | 0.00 | 12.00 |
| Ran 12.0 miles with Wesley in approximately 87:24 (7:17/mile). Ran miles 5 through 10 at a 7:13/mile pace on a beautiful 70 degree morning. Ran against an 8 - 10 mph breeze for most of the first 6 miles, but had the wind to our backs for miles 7 through 11. It was great running with Wesley. I don't know anyone else who can run at that pace for 12 miles. I had a conference call so had to cut short the run, otherwise we both could have gone 14 miles without any problems. Wesley ran striders on the TM afterwards while I got ready for my meeting.
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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 | | 1.10 | 12.00 | 0.00 | 0.00 | 13.10 |
| Ran 13.1 miles in 1:40:40 (7:41/mile) along the north side of the Arkansas River. It was warmer and more humid this morning than it has been over the last two weeks. I just wanted to do an easy run because I plan to run on four consecutive days to add some miles onto the month of September. Then, I'll take a break in the first half of October.
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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 | 9.25 | 0.00 | 0.00 | 9.25 |
| Ran 9.25 miles in 1:13:33 (7:57/mile) by running 3-times around the loop at Two Rivers Park. For a mid-morning run in 72 degree weather with 90% humidity, ran fairly consistently between 7:50 and 7:59/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 | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| The weather forecast said we had an 80% chance of rain. But I prepared to run this morning just in case the forecast was wrong, which it was.
I decided to run some easy miles, which are needed over a period of time to develop my slow switching nerves. So, with temps in the low to mid-70s and nearly 100% humidity, I ran 17.00 miles in 2:222:26 (8:23/mile pace). Ran 10.25 miles along the south side of the Arkansas River, then met Joe C. and Tina C and ran 6.75 miles around Two Rivers Park. Except for miles 8, 9, 10 and 11 that I ran at an 8:01 average pace, most of the miles were between 8:20 and 8:40.
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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 | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM. Half mile warm up at a 8:20 pace, followed by 10 miles at 7:41/mile, and ending with a half-mile cool down at a 8:20 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 | | 77.00 | 163.25 | 22.60 | 0.00 | 262.85 |
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| Night Sleep Time: 167.50 | Nap Time: 0.00 | Total Sleep Time: 167.50 | |
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