| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 130.70 | 9.00 | 0.00 | 160.40 |
|
| Night Sleep Time: 141.00 | Nap Time: 2.00 | Total Sleep Time: 143.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.00 | 0.00 | 0.00 | 6.30 |
| Ran 6 miles in 45:50 on the TM, followed by a .3 mile cool down. Ran the last 5 miles at 7:31/mile.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.00 | 0.00 | 0.00 | 6.30 |
| Ran 6 miles in 46:40 on the TM, followed by a .3 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 8.00 | 0.00 | 0.00 | 8.30 |
| Ran 8 miles on the TM, running the first mile in 8:55, and the next 7 miles 53:17 (7:37/mile). Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.50 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles with Steve in 84 mins. Ran the first mile in 8:55 and the second mile in 8:33, then ran the next 8.5 miles at an average pace of 7:50/mile. It was a very good run for Steve, who ran a slow 18.5 miles yesterday.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 7.00 | 0.00 | 0.00 | 8.20 |
| Went to LA Fitness and ran on the TM early in the morning. Ran the first two miles in 17:25, and the next 6 miles in 45:18 (7:33/mile). Finished with .2 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran 4.5 miles around downtown by the Govenor's Mansion and past the Capitol Bldg with Sam Garcia. Averaged 8:59/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 8.30 | 0.00 | 0.00 | 8.50 |
| Ran 8.3 miles on the TM at LA Fitness in 64:44. Ran the first 2 miles in 17:10, then ran the next 6.3 miles in 47:34 (7:33/mile). Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 8.00 | 0.00 | 0.00 | 8.20 |
| After church, ran 8 miles in 60:50 on the TM at LA Fitness. Ran the first two miles in 16:55, then ran the next 6 miles in 43:55 (7:19/mile). Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.30 | 0.00 | 0.00 | 4.30 |
| On a busy day in The Woodlands, ran 4.3 miles after work in 32:51, followed by a .2 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.30 | 0.00 | 0.00 | 6.60 |
| Ran 6.4 miles on the hotel TM in the morning in 50 mins. Ran the first two mile in 16:55, and the next 4.4 miles in 33:06 (7:31/mile).
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| After work, ran 5.5 miles on the TM at the Entergy gym in New Orleans. Ran the first mile in 8:55, then ran the next 4.2 miles in 30:28 (7:15/mile).
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| After volunteering at the Three Bridges Marathon, ran 10 miles on the TM at LA Fitness. Ran the first 1.4 miles in an easy 12 mins. Then ran 8.1 miles in 60 mins (7:24.mile), then ran the last .5 miles at a 7:47/mile pace.
|
| Night Sleep Time: 4.00 | Nap Time: 2.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 6.30 | 1.00 | 0.00 | 7.50 |
| Ran 7.3 miles on the TM in 54:40 (7:29/mile). Ran the frst mile in 8:55, then ran the next 6.3 miles in 45:45 (7:15/mile). Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 9.00 | 0.00 | 0.00 | 9.30 |
| Ran 9 miles on the TM in 71:55. Ran the first two miles in 17:40, then ran the next 7 miles in 54:15 (7:45/mile). Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | 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 in Maumelle with Loren K. from Leisurewood to Odom, up the trail on Odom to the trail behind the lake by the Library, then back to Leisurewood. Loren ran really strong on this hilly course and we averaged 8 min/mile, after running the first mile as a warm-up in 8:41. Finished with a .2 mile cool-down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 2.00 | 5.00 | 0.00 | 7.20 |
| Ran 7 miles on the TM in 50:55. Ran the first mile in 8:35, the second mile in 7:40, and the final 5 miles in 34:45, for at an average pace of 6:57/mile. Finished with a .2 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles on the River Trail with Loren. Ran the first, fifth and ninth miles easy.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.30 | 0.00 | 0.00 | 9.30 |
| On a rainy Sunday, after driving the Church van, ran 9 miles on the TM in 70:55. Ran the first two miles in 17:05, then ran the next 7 miles in 54:50 (7:41/mile).
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.20 | 0.00 | 0.00 | 9.20 |
| Based on my training plan for Boston, I need to run more easy miles. So today I ran 9 miles in 73:06 (8:07/mile) on the TM. Finished with a .2 mle cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 1.00 | 0.00 | 0.00 | 5.20 |
| Ran 5.2 miles on the trails at Camp Robinson with Loren at a average pace of 8:45/mile. Ran the 5th mile at 8:09. The trail was nicely maintained chipped stone, with a number of drainage ruts.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 6.00 | 3.00 | 0.00 | 10.30 |
| Ran 10 miles in 74:40, including 7 miles in 50:15 (7:11/mile) on the TM. Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 130.70 | 9.00 | 0.00 | 160.40 |
|
| Night Sleep Time: 141.00 | Nap Time: 2.00 | Total Sleep Time: 143.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|