| 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 | | 81.40 | 158.40 | 10.00 | 2.00 | 251.80 |
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| Night Sleep Time: 133.00 | Nap Time: 2.00 | Total Sleep Time: 135.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 4.00 | 1.50 | 0.50 | 10.20 |
| Ran 10 miles on the TM, including 6 miles in 44:25. Finished with a .2 mile 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 | | 4.30 | 5.50 | 0.00 | 1.50 | 11.30 |
| Ran 11 miles in 86:56. Ran the first 4 miles in 34:40, then ran 7 miles in 52:16 (7:28/mile). Ran on the TM at LA Fitness.
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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 | | 5.40 | 6.00 | 0.00 | 0.00 | 11.40 |
| Ran 11.4 miles on the TM, pretty easy including 5.3 miles in 41:30 (7:50/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 | | 7.30 | 7.00 | 0.00 | 0.00 | 14.30 |
| Ran 14 miles on the TM at LA Fitness in Cherry Hill, NJ. Ran the first 4 miles and the last 3 miles at an average pace of 8:30/mile. Ran the other 7 miles at an average pace of 8:06/mile. Finished with a .3 mile 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 | | 1.30 | 6.20 | 0.80 | 0.00 | 8.30 |
| Ran 8 miles. On the TM that showed a trail in New Zealand asI ran.
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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 | | 4.30 | 6.30 | 1.70 | 0.00 | 12.30 |
| Ran 12 miles on the TM. Ran the first 4 miles easy in 34:40. Then ran the next 8 miles in 60:15 (7:32/mile). Finished with a .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 | | 4.50 | 8.00 | 0.00 | 0.00 | 12.50 |
| Ran 12 miles on the TM. Ran the first 4 miles in 34:45, and the last 8 miles in 61:45(7:39/mile). Finished with a .5 miles 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 | | 3.00 | 14.50 | 0.50 | 0.00 | 18.00 |
| Ran 18 miles with Steve along Pinnacle Valley Road in 2:27:00 (8:10/mile). Ran two out and backs from the turn towards Maumelle Park to Highway 300.
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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 | | 3.40 | 8.00 | 0.00 | 0.00 | 11.40 |
| Ran 11.4 miles on the TM. Ran the first 4 miles in 35:05, then ran the next 7 miles in 53:15 (7:36/mile). Finished with a .4 mile jogging cool down.
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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 | | 3.40 | 8.00 | 0.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM. Ran the first 4 miles in 34:35, then ran the next 7 miles in 53:43 (7:39/mile). Finished with a .4 mile jogging 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 | | 6.40 | 5.00 | 0.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM, mostly easy. Ran the first 6 miles at an average pace of 8:37/mi., and the last 5 miles at an average pace of 7:57/mi. Finished with a .4 mile walking 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 | | 3.90 | 5.50 | 2.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM. Ran the first 4 miles in 35:00, then ran 7 miles in 50:45, including 2 miles at 6:39/mile.
Ran the first 8 miles in Mizuno Ronin 5s, the ran the next 3.4 miles in Nike Zoom Streak 5s. Ran one threshold pace mile with the Ronin 5s, and the other with the Streaks. I'm comparing them to determine what shoes to wear for the Boston Marathon. The key differences were that the Streak causes me to plant my forefoot or mid-foot slightly more than the Ronin 5, and the Ronin 5 fits more comfortably than the Streak. The Ronin 5s enable threshold pace running slightly more naturally, but both shoes are fast. I'm leaning towards wearing the Ronin 5s.
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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 | | 1.00 | 18.10 | 0.50 | 0.00 | 19.60 |
| Ran 19.6 mile in 2:38:42 (8:06/mile), running twice from Maumelle Park to Highway 300 and back and from Maumelle Park to the road to Two Rivers Park twice, then running completely around the Maumelle Park campground. Ran the first 9.1 miles with Bob at an average pace of 8:11/mile, which was easy since Bob is recovering from an IT band strain. Ran the next 10.5 miles at 8 mins/mile, including mile 17 in 7:14.
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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 | | 6.40 | 6.00 | 0.00 | 0.00 | 12.40 |
| Ran 12 miles easy on the TM, finishing with a .4 mile 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 | | 4.40 | 5.00 | 3.00 | 0.00 | 12.40 |
| Ran 12 miles on the TM. Ran the first 3 miles easy, then ran 8 miles in 58:10, followed by a 1.4 mile cool down at 8:13/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 | | 4.50 | 7.50 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles on the TM in an easy 98:40, including 6 miles at a 1% incline and 2 miles at a 0.5% incline, for a total elevation gain of 350 ft.
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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 | | 5.40 | 13.00 | 0.00 | 0.00 | 18.40 |
| Ran 18.4 miles from Maumelle Park to Highway 300 and back twice, then to the road up to the Summit of Pinnacle Mtn and back, then around the Maumelle Park campground for a cool-down. Ran with Bob, Don, Scott and Tom for the first 7 miles, then they ran on flat road to TRP while I continued to run the hills of Pinnacle Valley. Ran the first 17 miles in 2:21:00, then ran the 1.4 mile cool-down at 9:03/mile. Felt really good throughout the run.
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| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 7.50 | 0.00 | 0.00 | 10.40 |
| Ran 10 miles on the TM at an average pace of 8:12/mile. Ran the first 3 miles easy, then ran 7.5 miles just under 8 min/mile.
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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 | | 2.90 | 9.30 | 0.00 | 0.00 | 12.20 |
| Ran 12 miles on the TM in 95 minutes. Ran the first 4 miles in 34:35, then ran the next 8 miles in 60:25 (7:33/mile). Finished with a .2 mile 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 | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM. Ran the first 4 miles in 34:44, then ran the next 6.5 miles in 49:37 (7:38/mile).
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| 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 | | 81.40 | 158.40 | 10.00 | 2.00 | 251.80 |
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| Night Sleep Time: 133.00 | Nap Time: 2.00 | Total Sleep Time: 135.00 | |
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