| 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 | | 86.60 | 185.10 | 21.70 | 3.25 | 296.65 |
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| Nike Flyknit Lunar + Miles: 21.70 | Nike Lunaracer 3 Miles: 17.45 | ASICS Lyte 33 Miles: 23.70 |
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| Night Sleep Time: 170.00 | Nap Time: 1.50 | Total Sleep Time: 171.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.50 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles in 68:39 (8:05/mile) on the TM. Wanted to run farther but work got in the way. Felt good with not much sleep since we saw Phantom of the Opera in Memphis last night.
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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 | | 1.20 | 9.00 | 0.00 | 0.00 | 10.20 |
| Ran 10.2 miles on the TM in 77:56. Ran the first 6-miles in 48:04 and the last 4-miles in 29:52 (7:28/mile). Felt good afterwards and walked 0.2 miles to cool down.
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| Nike Flyknit Lunar + Miles: 10.20 |
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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 | | 6.00 | 11.30 | 0.00 | 0.00 | 17.30 |
| Ran 17.3 miles on a nice morning in 2:22:30 (8:14/mile). Ran along the south side of the Arkansas River from the Two Rivers Bridge to Verizon and back, and then around the loop at Two Rivers Park. There was a moderate wind around 10 mph from the northwest, which was nice as it started to get a little warmer.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran 20 miles along the Little Rock 3B26 Marathon Route. The weather was perfect from 8:00 am to 9:30 a.m., but the wind increased after that which made the run a little more work. This was a good easy run for me, but a 4-hour marathon pace was a hard run for Joe. We ran the 20 miles in 3:05:00 or 9:16/mile.
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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 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 10-miles on the TM in 78:45 (7:53/mile) and followed with a 0.3 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 | | 2.00 | 0.75 | 1.50 | 1.50 | 5.75 |
| On an 86 degree evening, took advantage of the warm weather for some speed drills with the training group at Catholic HS. Ran the first warm-up mile with Steve in a slow 10 minutes. Steve is running Chicago on Sunday and just showed up to run a slow warm-up and a few easy laps. Then ran Bill T's favorite warm weather speed work-out -- the ladder - 400m, 800m, 1200m, 1200m, 800m, and 400m. Averaged 6:19/mile for the 400 and 800m intervals, and 6:42 for the 1200m intervals. Finished with a 1.75 mile cool down at a 7:50/mile pace. Didn't want any diabetic cramps afterwards, so I didn't push it. Think I might do some serious speed work on Friday or Saturday morning.
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| Nike Lunaracer 3 Miles: 5.75 |
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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 | | 5.00 | 5.30 | 0.00 | 0.00 | 10.30 |
| Ran an easy 10.3 miles on the TM as a progressive run. First 2-miles at 8:27/mi; next 2-miles at 8:20/mi., mile 5 at 8:13; mile 6 at 8:06; miles 7-8 at 8:00/mi.; miles 9 through 10.3 at 7:53/mile. Average pace was around 8:10/mile. I needed some easy 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 | | 0.00 | 3.00 | 8.00 | 0.00 | 11.00 |
| Ran a moderate tempo run on the TM for a total of 11 miles in 81:20. Ran a 2 mile warm-up in 15:47. Then 8-miles in 57:33 (7:12/mile). Followed by an 8:00 mile cool-down. Feel good. Working today, so that is all I had time for.
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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 | | 2.30 | 12.00 | 0.00 | 0.00 | 14.30 |
| Ran 14.3 miles on the TM on a cool and damp day. Ran 14 miles in 1:56:26 (8:19/mile), then easily jogged for a 0.3 mile cool down. Just an easy run to recover from yesterday's run.
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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 | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| Ran 12 miles in 97:33 (8:08/mile) by running 9-miles at an easy 8:40/mile pace, and 3-miles through four 0.75-mile threshold intervals at a 6:31/mile pace.
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| ASICS Lyte 33 Miles: 12.00 |
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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 | 4.50 | 0.00 | 0.00 | 11.70 |
| Ran 11.5 miles on the TM in 95:48, with a 0.2 mile cool-down. This will be a scheduled easy running week.
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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 | | 3.30 | 8.50 | 0.00 | 0.00 | 11.80 |
| Ran 11.5 miles on the TM in 94:50 (8:15/mile), with a 0.3 mile cool-down. Another easy-paced run.
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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 | | 1.20 | 9.50 | 0.00 | 0.00 | 10.70 |
| Ran 10.5 miles in 87:30, 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 | | 2.40 | 12.00 | 0.00 | 0.00 | 14.40 |
| Ran 14.2 miles, including 7-miles with Wesley at Scott Field on a beautiful 60 degree morning. Wesley is running very strong for someone who completed a 100-mile run less than two weeks ago. During half of the 7-miles with Wesley, we ran at around an 8-minute mile pace. Also ran 7.2 miles on the TM at LA Fitness at an average pace of 8:06/mile, followed by a 0.2 mile cool-down. I feel great having finished a week of marathon-pace and easy runs. I need to do weeks like this one every three weeks or so until I select a pre-Boston Marathon to run.
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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 | | 13.20 | 9.00 | 0.00 | 0.00 | 22.20 |
| Ran 22.2 miles in 3:00:52 (8:15/mile). Ran the first 15 miles with Joe along the north shore of the Arkansas River as an out and back from the Two Rivers Bridge parking lot. Then ran 7 miles at an average pace of 7:49/mile, with a 0.2 mile cool-down.
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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 | | 1.70 | 10.00 | 0.00 | 0.00 | 11.70 |
| Ran 11.5 miles on the TM in 91:12. Started at an 8:27/mile pace for the first mile, then ramped to 8:00/mile until mile 6. Ran miles 7 - 10.5 at a 7:30/mile pace. Finished with a 0.2 mile cool-down. Wesley ran very strong on another TM at the gym.
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| ASICS Lyte 33 Miles: 11.70 |
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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 | | 1.00 | 4.00 | 1.20 | 0.00 | 6.20 |
| Ran 6.2 miles on the TM, including the last 1.2 miles at about a 7:08 pace when the tread rolled, caught the heel of my left shoe and I tripped face-first onto the tread. My face looks worse than it feels. But will rest a day and let my head heel before running again.
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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 | 5.00 | 5.00 | 0.00 | 10.00 |
| Ran 10 miles at noon with Wesley on a beautify day along the north side of the Arkansas River. Neither Wesley or I wore our Garmins, but we think two or three of the miles may have been around 7:00/mile or a little faster. Overall, our pace was in the low-7's, which was really strong for Wesley considering he ran very fast yesterday.
Also, I stayed up to watch the AMAZING Royals beat the Giants. I lived in KC for three years and met my wife there. Still go there 3-5 times per year. It's long overdue for the Royals to shine!
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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 | 12.50 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles in 103 minutes on the TM. Just an easy run to recover from pushing fairly hard yesterday with Wesley.
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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 | | 3.20 | 9.00 | 3.00 | 0.00 | 15.20 |
| Ran 15 miles in 118:25, followed by a 0.2 mile cool down, on the TM at LA Fitness.
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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 miles in 114:10 (8:09/mile) in a late morning run with Steve, who ran 10 of those miles. Miles 4 and 7 were at 7:40/mile, which was faster than usual for Steve. Ran from Two Rivers parking lot across the Two Rivers bridge, then around the bridge, back over the Two Rivers Bridge, down to the Big Dam Bridge which we ran over and back, then back to the Two Rivers Bridge that we ran over and back again. Finshed by cooling down from the parking lot past the underpass and back.
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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 | 10.50 | 0.00 | 0.00 | 11.70 |
| Ran 11.5 miles on the TM in 87:20. The rain interfered with my track speed drill today. Ran the first 5.5 miles in 43:40 (7:56/mile), and the next 6-miles in 43:40 (7:17/mile), including the last 2-miles at a 6:53/mile pace. Finished with a 0.2 mile cool down.
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| Nike Lunaracer 3 Miles: 11.70 |
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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 | 11.50 | 0.00 | 0.00 | 11.70 |
| Ran 11.5 miles in 95:50 (8:20/mile) on the TM. It was an easy run, but I classified it as a Marathon pace since that pace would still qualify me for Boston. Finished with a 0.2 mile cool down.
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| Nike Flyknit Lunar + Miles: 11.50 |
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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 | | 4.00 | 7.25 | 0.00 | 1.75 | 13.00 |
| Ran 13 miles in 100 minutes (7:45/mile). Ran 5 miles, mostly at Scott Field, when Wesley met me at the track. We ran six (6) 400m repeats betwee 88 and 93 seconds, then Wesley ran a couple of 800 m repeats while I ran another 400m. It was great running with Wesley, who has recovered from the AT100.
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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 | | 86.60 | 185.10 | 21.70 | 3.25 | 296.65 |
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| Nike Flyknit Lunar + Miles: 21.70 | Nike Lunaracer 3 Miles: 17.45 | ASICS Lyte 33 Miles: 23.70 |
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| Night Sleep Time: 170.00 | Nap Time: 1.50 | Total Sleep Time: 171.50 | |
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