| 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 | | 115.50 | 115.50 | 11.50 | 0.00 | 242.50 |
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| Night Sleep Time: 147.50 | Nap Time: 3.25 | Total Sleep Time: 150.75 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.50 | 0.00 | 7.50 |
| Ran 0.7 miles on the TM at a 7:13 /mile pace at a hotel in The Woodlands. Then ran with some friends 6.8 miles at a 7:10 per mile pace. Most of the run was at 6:55 to 7:05 per mile down Lake Woodlands Drive. Wore my NB 890 v3 shoes which worked great.
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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 | 14.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles in 1:51:13 (7:57/mile) on the TM late in the afternoon. Ran approx. half the distance at 8:00/mile and the other half at 7:53/mile. Wanted to keep the pace easy since I plan to put on some miles this weekend.
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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 | | 11.05 | 2.00 | 0.00 | 0.00 | 13.05 |
| Ran 13.05 miles along the south side of the Arkansas River and over to Two Rivers Park in 1:47:23 (8:13/mile). There was a drizzle of rain for about half the run and a strong burst of rain for about three minutes, just enough time to get everything wet. With temperatures in the mid-70s, it was humid and a little warm.
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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 | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
| Watched Wesley finish a 100 mile run with significant vertical relief (several thousand vertical feet) in just over 18 hours, despite several hours of rain and sleet, and high dew points with temperatures from the mid-70s to the mid-40s. Then congratulated my buddy Chris, who finished the same 100 mile run about six hours after Wesley. Then, took a nap and ran 16 miles in 2:09:40 (8:06/mile). Ran miles 1 - 3, 13, and 16 at an average pace of 7:49/mile. The weather this afternoon was great for running. Wish Wesley had had the today's weather yesterday for the Arkansas Traveller 100.
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| Night Sleep Time: 5.00 | Nap Time: 1.25 | Total Sleep Time: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| After staying up until 4:00 a.m. with my brother, ran 4 miles in 28:32 on the TM at the fitness center where my brother Larry lives. Ran the first 2-miles at 7:00/mile, the 3rd mile at 7:10, and the fourth mile at 7:22.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Visited my brother Al in Loveland, CO. On a sunny afternoon in the low-70s, ran 8-miles from Al's house to Lonetree Reservoir and back at an average pace of 7:56/mile. Ran the last three miles at an average pace of 7:40/mile. Started slow since my brother Larry and I stayed up until 4:00 a.m. on Tuesday morning talking and drinking beers, then last night Larry, Al, Uncle Al and Chip Parker stayed up until midnight talking and drinking beers. On a positive note, I can still drink and run just like I did at least two weekends a month 30 years ago.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles through three laps around a 2.3-mile loop in the subdivision where I'm staying in Colorado. It was an easy run (8:25/mile pace) but included two hills, each with about a 100 foot elevation increase.
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles along the same loop in the subdivision of Westminster, where I'm staying with my Great Uncle. Average pace was an easy 8:15. The weather in Colorado has been in the low 60's, and great for 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 | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| On a beautiful 39 degree morning with sunny skies, ran 11.4 miles. Ran a loop west on 113th Avenue, north on Quivas Way, west on 116th Avenue, around Country Club loop and back on 116th, Quivas Way and 113th. The total distance of the loop was 3.2 miles, which I ran 3-times, then I ran half of the loop for the final 1.8 miles. Average pace was 8:25 per mile, which was pretty good considering that Country Club Loop contains a 7% for about 80-100 vertical feet.
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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 | | 0.20 | 13.00 | 0.00 | 0.00 | 13.20 |
| A.M. On the TM, ran 7.5 miles in 58:30 (7:48/mile).
P.M. On the TM, ran 5.5 miles in 41:43 (7:35/mile), then ran 0.2 miles at a 9:00/mile pace.
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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 | 8.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.0 miles in 58:48 (7:21/mile) on the TM, which was set at an unadjustable downhill angle of approximately 3%. Then ran 0.2 miles at 9:00/mile to 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 | | 2.70 | 7.00 | 0.00 | 0.00 | 9.70 |
| Ran 9.7 miles in 77:13 (7:58/mile).
Ran 4.2 miles in 32.21 (7:42/mie) on the TM around noon. Stopped due to an upset stomach from lack of food. I was fine when I ate lunch after the run.
At 6:00 p.m., ran 5.51 miles in 45:00 (8:10/mile) around the neighborhood and up Rawling Road, a course that includes several good hills.
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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 | | 14.10 | 6.90 | 0.00 | 0.00 | 21.00 |
| Walked with my 19 year old daughter in the 20th annual Komen 5k Walk for a Cure. Walked pretty fast and my daughter did very well by keeping up and not complaining.
Then, after a 2-hour nap, ran 17.9 miles in 2:26:11 (8:10/mile). Ran the last 6.9 miles at exactly a 8:00/mile pace. Didn't want to run too hard because I'm running 15 miles with Steve tomorrow, and last week he ran a 5k in 18;06.
Overall, I'm feeling pretty good about the White River Marathon on November 23.
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| Night Sleep Time: 7.50 | Nap Time: 2.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 9.00 | 0.00 | 0.00 | 15.25 |
| On a beautiful sunny 65 degree afternoon, ran 15.25 miles in 2:01:29 (7:58/mile) with Steve around the Two Rivers Park Loop and then out and back from the Two Rivers parking lot to Burns Park and back. Ran the final 1.6 miles at a 7:15/mile pace, with the final 0.6 mile at a 7:01 pace. Steve ran very strong and has made significant progress towards getting ready for the 3-Bridges marathon in December.
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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 | | 5.80 | 9.50 | 0.00 | 0.00 | 15.30 |
| Lunchtime: Ran 10 miles in 76:46 (7:41/mile) on the TM, then ran 0.2 miles to cool down.
After work: Ran 5 miles in 41:06 (8:13/mile) on the TM, then ran 0.1 miles to 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| On a beautiful afternoon ran 12 easy miles on the north side of the Arkansas River. I felt really tight and didn't warm up until mile 5 with my marathon pace miles at mile 10 and 11. I think that's an indication of over-training. After this week I will probably take a couple of consecutive days off from running next week.
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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 | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM, 8 miles at an average pace of 7:53/mile. |
| 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 | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| Ran 13.01 miles in Two Rivers Park and along the north side of the Arkansas River, including 10 miles at an average pace of 7:52/mile and 3 miles at 8:15/mile. With temperatures in the low 60s, cloudy skies with light rain, and an 8 mph wind, the conditions were excellent.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| On a wet day with constant light rain ran 10 easy miles along the south side of the Arkansas River at an 8:25/mile pace.
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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 | 18.10 | 0.00 | 0.00 | 18.10 |
| A.M.: Ran 12.3 miles on the TM in 97:10 (7:54/mile). Felt good after taking off a couple of days from running.
P.M.: At 2:00 p.m., took a late lunch and ran 5.8 miles in 45:53 (7:55/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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM in 67:05 (8:11/mile). Felt very stiff for the first mile, running it in 8:30. But then ran most of the other 7.2 mile at an 8:06/mile 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 | | 115.50 | 115.50 | 11.50 | 0.00 | 242.50 |
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| Night Sleep Time: 147.50 | Nap Time: 3.25 | Total Sleep Time: 150.75 | |
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