| 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 | | 89.30 | 100.30 | 2.00 | 2.00 | 193.60 |
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| Night Sleep Time: 106.50 | Nap Time: 5.50 | Total Sleep Time: 112.00 | |
| | 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 .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 | | 0.20 | 7.90 | 0.00 | 0.00 | 8.10 |
| In a week where work has interfered with running, today I only ran 7.9 miles because I need to be strong for Heart of the Traveler this weekend. Ran 7.9 miles at an average 7:35/mile pace on the TM, followed by a .2 mile cool down. Ran the last 6.4 miles at 7:25/mile. Feel good for a couple of long trail runs over the 3-day weekend on hot and humid weather.
Also, saw Wesley running on the TM and he is close to fully recovered from the Leadville 100. Wesley was running strong, looked like some fast intervals.
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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 | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Ran the first run in Heart of the Traveler. Ran from Lake Winona to Rocky Gap to E-Tower to FSR 132-C and back in 5:06:00 (12:37/mile). It was a hot and humid morning for a long run.
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| Night Sleep Time: 5.00 | Nap Time: 1.50 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Easy is relative when it comes to running trails, but ran the 24-mile Smith Mtn. Run in 4:47:00, for an average pace of 11:59/mile. The Smith Mtn run starts at FSR 2 and FSR 114. Goes up to the top of the Powerline section of the Traveler 100 course, then goes down the Smith Mtn. trail. Thanks to some great work by volunteers last week, the Smith Mtn trail really looks clean. It was a hot day, 77 degrees at 6:30 am and 94 degrees at 11:00 am. Ran mile 22 at 9:31 but slowed down to not get too far ahead of the group I was running with. Overall, it was a strong run.
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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 | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran a progressive 10 miles in 77:06 on the TM, starting with 8:20 in the first mile and ending with mile 10 at 7:03. Finished with a .3 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 | | 0.30 | 8.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM. Ran the first mile in 8:30, then the next 7-miles in 53:36 (7:38/mile). Finished with a 0.3-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 | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| On a cool and sunny morning, ran from the Two Rivers Bridge to the Two Rivers Park and around the loop then to Maumelle Park and to Hwy 300. Then ran back to the Two Rivers Bridge. Because the temps were in the 60s and 70s, the traffic on Pinnacle Road was much worse than usual. I was just going for an easy 20 miles, but my Garmin showed that I still ran 6-miles (not consecutively) in under 8:30/mile, which I classify as marathon pace since that pace would qualify me for Boston.
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| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 8.20 | 0.00 | 0.00 | 8.50 |
| Ran 8.2 miles in 61:55 (7:33/mile), running the last 6.2 miles in 45:35 (7:21/mile). Finished with a .3 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 | | 0.30 | 9.20 | 0.00 | 0.00 | 9.50 |
| Ran 9.2 miles on the TM in 71:32. Taking it easy to try to get over a bad head cold due to allergies that kicked up when the weather got nice last weekend.
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran 17 mile near Lake Sylvia by running the "Figure 8". Parked about 4 miles up Brown's Creek Road. From the location of the Arkansas Traveller 100 Brown's Creek Road aid station where the Ouachita Trail crosses the road, ran for about 2.4 miles to the Flatside Pinnacle aid station location. Then took a right onto the OT running back to the cars. Refilled water and continued on the OT to the Lake Sylvia trailhead. Ran a total of 8-miles on the OT. Then ran down Hwy 324 to Brown's Creek Road and up to the cars.
We weren't trying to run for time. About 1/4 of this OT section has been bushwacked. The remainder of the trail has not been cleaned up, so there are several downed trees and other tripping hazards on the trail. We joked that Hal Koerner may not be happy with the condition of the trail.
Average 12:53/mile, but ran the OT with Ronnie Daniels and Chris Baldwin at a pretty good pace considering the conditions.
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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 | | 1.00 | 10.50 | 2.00 | 0.00 | 13.50 |
| Lunch: Ran 8 miles on the TM in 61:56, followed by a 0.3 mile cool down. Total of 8.3 miles.
PM: At CHS, ran 6 1000m repeats with 200m recoveries. Started with a 3-lap warm-up at an 8:20/mile pace. Ran the 1000 m repeats at an average pace of just under 7-min/mile. Last repeat was 1200m. Total of 5.25 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 | | 1.30 | 9.50 | 0.00 | 0.00 | 10.80 |
| Lunch: Ran 6 miles on the TM in 45:48, followed by a .3 mile cool down. Total of 6.3 miles.
PM: Ran at GO! Running. Started with a .8 mile warm-up around the shopping district in The Heights, then ran the 3.5 mile course at an average pace of 7:44.mile. Followed with a .2 mile walking cool-down. Total of 4.5 miles.
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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 | 9.50 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles from Powerline to Bahama Mamma and down to FSR 2 at a pace just under 13:00/mile. Most of the run was single track trail. Ran with Loren K. who I'm pacing next week for the last 32 miles of the Traveller 100. Loren had never run that part of the course, and I was able so show him about about 50 miles of the course by driving around on FSRs. I think Loren is ready for a good 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 | 4.50 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles on the TM in 62:38 (8:21/mile). Just wanted an easy run with my still Nike Zoom Lunar 6 shoes that I rarely use. Had a busy day so squeezed in this run with everything else.
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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 | | 1.00 | 1.00 | 0.00 | 2.00 | 4.00 |
| Ran 4 miles at CHS. 8 400m repeats at 89 - 92 secs each. 1 mile warm-up and walked 8 200m recoveries and 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 | | 0.20 | 6.00 | 0.00 | 0.00 | 6.20 |
| Ran 6 miles on the TM at 7:46/mile. Finished with a .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 | | 89.30 | 100.30 | 2.00 | 2.00 | 193.60 |
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| Night Sleep Time: 106.50 | Nap Time: 5.50 | Total Sleep Time: 112.00 | |
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