| 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 | | 51.00 | 133.80 | 9.00 | 8.50 | 202.30 |
|
| ASICS Lyte 33 Miles: 6.40 |
|
| Night Sleep Time: 123.00 | Nap Time: 0.00 | Total Sleep Time: 123.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles with Steve along Pinnacle Valley Road. Wore a new pair of Nike Zoom Elite 6 shoes that are very stiff. Used my heart rate monitor and averaged 139 bpm. Overall, average pace was 8:30/mile. It was great running with Steve. The last 6.25 miles were against a 20 mph wind.
|
| 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 | 8.50 | 0.00 | 0.00 | 8.80 |
| Ran 8.5 miles in 64:45 (7:37/mile) on the TM. Wore my HRM, and averaged 145 bpm. My maxHRM average range for a marathon is 151, so theoretically I should be able to average around 7:35/mile in a marathon. My maxHRM average range for a half-marathon is 157, so I will check out what pace that equates to tomorrow. Finished with a 0.3 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 | 7.50 | 0.00 | 1.50 | 9.00 |
| Ran 9 miles on the TM, with the first 8-miles in 58:18 (7:17/mile). Ran intervals of 0.3 miles at a 6:00/mile pace at the beginning of each mile from miles 3 through 7. Each time my HR rose to 164 bpm, and each time I recovered at a 7:41/mile pace and my HR lowered to 148 bpm. My calculated maxHR is 178 bpm. At 6:00/mile, I was still under that max.
|
| 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 | | 5.40 | 7.00 | 0.00 | 0.00 | 12.40 |
| Ran 12.2 miles on the TM, mostly easy. Ran 5 miles at a 8:49/mile pace, by runniing at that pace for 1- to 2-mile intervals. My heart rate rose from 126 bpm in the first interval to 141 bpm in the last mile at that pace. The other intervals were at 8:20/mile, including the last 3-miles when my heart rate rose to 148 bpm. Biomechanically, this was an easy run but in terms of heart rate this was a moderate run. So, I guess truly a easy would be slower than 9-mins/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 | | 0.40 | 4.00 | 0.00 | 2.00 | 6.40 |
| On a beautiful, sunny 60 degree day, ran 6.4 miles in 47:50 (7:29/mile). Ran miles 3 and 5 at a 6:35/mile pace.
|
| ASICS Lyte 33 Miles: 6.40 |
|
| 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 | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| On a moderately windy and cloudy morning, ran with Wesley from the Two Rivers Bridge to US300, and back. This is a great course that includes 6-miles of rolling hills. Ran the 17 miles at an average pace of 7:41/mile. Wore my HR Monitor and averaged 149 bpm, with a maxHR of 157 bpm. This was a solid 17 miles, but I have some endurance to build in order to maintain that pace for 26.2 miles.
It was great running with Wesley, who helped to motivate me while I was dealing with GI issues. Felt really strong up to about mile 14, when I started having gas and GI problems from taking Endurolytes and a gel at one time after mile 9.
|
| 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 | | 0.00 | 8.10 | 0.00 | 3.00 | 11.10 |
| Lunch: Ran 6.1 miles on the TM in 47:18 at an average 7:45/mile pace.
Evening: At CHS, ran 8x600m repeats. Averaged 6:32/mile for the first 3 repeats. Averaged 6:27/mile for the last 3 repeats. Averaged 7:49/mile in recoveries and 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 | | 5.80 | 10.20 | 0.00 | 0.00 | 16.00 |
| Lunch: Ran 10.2 miles on the TM at an average pace of 8:19/mile.
Evening: Ran 5.8 miles on the TM at an average pace of 8:43/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 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ran 13 miles with Wesley along the last half of the Little Rock Marathon Course, including the rollign hills by Governor's Mansion and Kavanaugh hill. Ran the first half at a 7:45 pace and the second half at a 7:25 pace on flat ground but against a moderate wind. I felt pretty good. Wesley ran really strong for someone who is burning very high milage every week lately.
|
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| A cross training day. 20 mins on the EFX machine, 20 mins on the lateral (groin) machine, 10 mins of reverse peddling in 10th gear on the stationary bike, 10 mins of forward peddling in 13th gear, 20 mins of complex core exercises, and 15 mins of pool exercises including high knees, skips and sprints.
|
| 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 | | 3.40 | 14.00 | 2.00 | 0.00 | 19.40 |
| Using a new pair of NB 890v4, ran 19 miles on the TM. Ran miles 3 through 18 at an average 7:49/mile pace, with miles 10 and 14 at 7:08/mile. Overall, it was a progressive long run, with the first 7 miles in 57:45, and the next 11 miles at an average 7:43/mile pace. Cooled down with a 0.4 mile walk at 4 mph.
|
| 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 | | 4.40 | 4.00 | 7.00 | 2.00 | 17.40 |
| AM: Ran 11 miles in 84 mins, with miles 5 through 10 at an average pace of 7:13/mile. Finished with a 0.2 mile cool-down.
PM. Ran 6 miles in 43:40, with miles 2 through 5 at an avearge pace of 6:55/mile, including miles 4 and 5 at 6:31/mile. Finished with 0.2 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 | | 2.80 | 8.50 | 0.00 | 0.00 | 11.30 |
| Ran 11 miles on the TM in 90:35 (8:14/mile) to get in some easy and MP miles for the week. Finished with 0.3 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 | | 1.20 | 7.00 | 0.00 | 0.00 | 8.20 |
| Work got in the way, do I could only run 8 miles on the TM today. So much for my "alternating Friday off". Ran the first 2-miles in 15:50, then the next 5.5 miles in 39:10 (7:07/mile), then finished the run in 59:10. Then did a 0.2 mile cool-down. Guess I'll be running on Saturday.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I haven't been running on Saturdays, do today just did 6 easy miles. Started with 2.5 miles in 35 minutes walking up a 2.5 % incline at 4.3 mph. Then, ran an easy 3.5 miles up a 1% incline at a 8:48/mile pace.
|
| 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 | | 2.30 | 12.00 | 0.00 | 0.00 | 14.30 |
| I wanted to run some short intervals during a long run, but since today was my 4th consecutive day of running I adjusted my plan. Started with 2 easy miles at 8:20/mile, then ran 12 miles in 86:21 (7:12/mile). Finished with a 0.3 mile cool down.
The rest of this week will be a mini-taper prior to the Little Rock Half Marathon next Sunday. I'm focusing on maximizing my muscle tension for next Sunday.
|
| 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 | 7.00 | 0.00 | 0.00 | 7.20 |
| Ran 7 fairly easy miles in 55.08 (7:53/mile) on the hotel TM, followed by a 0.2 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 | | 3.30 | 2.00 | 0.00 | 0.00 | 5.30 |
| Ran an easy 5.3 miles on the TM at the gym at our The Woodlands office. My right tibia is a little sore, possibly from running a lot of fast miles using mininal shoes. I paln to run tomorrow and then take a couple of days off before the LR HM.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Woke up at 4 am to run with the Thursday morning running group in The Woodlands. Ran an easy 7 miles in 30 degree weather with almost no wind.
|
| 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 | | 51.00 | 133.80 | 9.00 | 8.50 | 202.30 |
|
| ASICS Lyte 33 Miles: 6.40 |
|
| Night Sleep Time: 123.00 | Nap Time: 0.00 | Total Sleep Time: 123.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|