| 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 | 152.80 | 6.30 | 0.00 | 248.40 |
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| Night Sleep Time: 153.50 | Nap Time: 0.00 | Total Sleep Time: 153.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 1.00 | 0.00 | 0.00 | 3.30 |
| Ran 3.3 miles around the loop at Two Rivers Park. Ran the second mile in 7:58 and averaged 8:20 for the other 2.3 miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Little Rock Marathon (26.2 Miles) 03:33:20, Place overall: 159, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.50 | 0.00 | 0.00 | 26.50 |
| Ran 26.5 miles to complete a 26.2 mile marathon in wet but decent conditions. Temps dropped suddenly, about 6 degrees in the last 30 minutes of my run to approximately 40 degrees. After I finished, temps continued to drop to about 34 degrees and sleet began. Race conditions were nasty for people who finished after 4 hours.
No cramps and no wall. Official marathon time was 33:20 for another BQ. Had some GI problems and took a bathroom break at mile 11 that consumed about 3.5 minutes. Garmin read 7:58/mile pace. Official split was 1:46:14 at 13.1 miles. In second half of marathon course, I slowed down for two hilly sections. Also ran farther than needed to avoid puddles and run around walkers.
Placed 7th in my age group (M5559) and 159 overall out of 1743 runners. Feel almost fully recovered the next day, Will take it easy this week, at least until Thursday.
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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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Ran 8.1 miles in 67:34 (8:20/mile) on the TM. Felt like I could easily have run further, but I ran out of time and had to prepare for a business meeting.
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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 | | 0.10 | 8.00 | 0.00 | 0.00 | 8.10 |
| Ran 8 miles in 64:00 on the TM. 4 miles at an 8:10 average pace, and 4 miles at a 7:50 average pace. Ran 0.1 miles at a 8:34 pace for a quick 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 | | 4.20 | 4.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM in 65:49 (8:05/mile). Ran 2 of those miles at 7:47/mile, which is MP - 13 seconds.
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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 | 4.00 | 0.00 | 0.00 | 11.00 |
| I'm in southern New Jersey, visiting my Aunt and Uncle. Ran 3 times around the Cooper River Park (3.5 miles per lap) in 66:20 (8:13/mile). Ran pretty easy for the first 7 miles, and then picked up the pace and averaged 8:02/mile for the last 4 miles. The snow was still on the ground, but the temperature rose from 38 degrees when I started to 43 degrees when I finished. So, most of the snow should melt today. I have a very busy day tomorrow, so I doubt I'll be running until Monday.
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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 | | 14.20 | 1.00 | 0.00 | 0.00 | 15.20 |
| Took AMTRAK from Philadelphia to Washington, DC, then ran 15.2 miles in 2:08.36 (8:28/mile) by running 7 times around the National Mall. It was a nice afternoon in Washington. There were several good runners running around the Mall today, and lots of college students on Spring Break.
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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 | | 1.00 | 7.40 | 0.00 | 0.00 | 8.40 |
| On a gorgeous day in Washington, DC, after a long meeting, ran to the National Mall and then ran around the Mall 4 times. It was approximately 67 degrees and sunny, with very little wind. A beautiful afternoon at 5:30 p.m. Averaged 7:50/ mile running 8.4 miles in 65:75. Then went to the Hamilton House for great dinner with friends from another electric utility.
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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 | 7.40 | 0.00 | 0.00 | 7.40 |
| On a very busy day at work, ran 7.4 miles on the TM in 58:43 (7:56/mile) while runing up an incline for 310 feet.
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles with Wesley on a blustery Spring day with swirling winds and gusts of approx 30 mph. We ran from downtown to the Clinton Presidential Library, to the wooden pedestrian bridge before the Burns Park Golf Course and back downtown. Took me a few miles to warm up, then we ran four miles in under 7:30/mile and we averaged 7:36/mile for the 10 miles. Wesley's left knee is swollen from a fall running at Pinnacle a couple of weeks ago, so we maintained a moderate 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 | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| Ran 10 miles on the south side of the Arkansas River in 76:37 (7:39/mile). Then took our black Lab, Hershey, to Lake Sylvia and ran 5 miles on forest service roads. Hershey ran the first 2.5 miles uphill in 26:05, then she ran downhill for 2.5 miles in 23:42. There were very few people out at Lake Sylvia, even though it was a nice afternoon.
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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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM and up 400 ft of incline on the TM in 82:14 (8:13/mile). Really fighting sinus drainage from allergies that kept me from running yesterday.
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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 | | 2.20 | 6.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles in 61:22 on the TM. Ran the first two miles in 16:16, then ran the next 6 miles in 43:36 (average 7:16/mile pace). Then ran 0.2 miles in 1 min 30 secs. Also ran up an incline of 136 feet. Just ran out of time. I've had bad allergies all week and saw a doctor this morning to get a prescription. So I didn't have time to run 10 miles, which I normally would have done.
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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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM in 81:18 (8:09/mile) and up an incline of 365 feet.
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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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles and up an incline of 100 feet in 98:24 (8:12/mile pace) on the TM. Four miles at 8:20/mi, 4 miles at 8:13/mi, 2 miles at 8:06/mile, and 2 miles at 8:00/mi.
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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 | | 1.00 | 11.50 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles in 99:20 (7:57/mile) at Two Rivers Park. Twice around the loop and twice from the Two River Park parking lot to the Two Rivers Bridge and back.
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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 | | 5.50 | 7.00 | 4.00 | 0.00 | 16.50 |
| On a sunny but windy afternoon, ran 11 miles with Wesley at an average pace of 7:03/mile. Included mile intervals at 6:46, 6:43, 6:41 and 6:39, and a final 400 m in around 93 seconds. Then we ran to Wesley's house where some cold ones were waiting. Then took our black lab, Hershey, to Lake Sylvia and ran 5.5 miles in 53:47 (9:46/mile). The course is an out and back that climbs approximately 350 vertical feet in 2.75 miles. Hershey ran uphill at 10:00/mile and downhill at 9:30/mile with no rest breaks. She continues to improve her running each time.
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Ran 10.2 miles and up an incline of 510 feet on the TM in 82:24 (8:05/mile). Ran the last six miles in 46:42 (7:47/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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 easy miles on the TM.
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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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles and up an incline of 225 feet in 77:26 (7:45/mile) on the TM. I think the air conditioning in the gym was off and it was hot from people running. I wore my new Adidas Tempo 6 shoes and they felt pretty good, but I prefer the NB 890 v4 shoes.
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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 | 9.00 | 2.30 | 0.00 | 11.30 |
| Ran 11.33 miles at Scott Field in 85:26 (7:32/mile) with about a 14 mph wind and a dozen casual runners to run around. Ran a 1 mile warm-up in 7:57. Ran 9.03 miles at 7:28/mile. Ran a 1.3 mile cool-down in 10:07 (7:47/mile). During the 9-mile segment, ran 3 repeats of 1200 meters hard followed by 800 meters easy. My 1200 meter times were around 6:50/mile, hence miles 4, 5 and 6 were in 7:24, 7:21 and 7:10.
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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 | 8.00 | 0.00 | 0.00 | 17.00 |
| Ran 11.1 miles in 89:20 around the loop and down the path to the bridge twice at Two River Park, with 5 miles under 8:00/mile, 3 miles between 8:00 and 8:10, and 3 miles over 8:10. Overall, a pretty easy run. Then ran with Hershey at Lake Sylvia for 5.9 miles at an average pace of 9:26/mile. Hershey average 9:02/mile on the downward return, which is her fastest pace thusfar.
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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 | | 89.30 | 152.80 | 6.30 | 0.00 | 248.40 |
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| Night Sleep Time: 153.50 | Nap Time: 0.00 | Total Sleep Time: 153.50 | |
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