| 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 | | 62.10 | 0.00 | 0.00 | 0.00 | 62.10 |
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| Night Sleep Time: 67.00 | Nap Time: 1.00 | Total Sleep Time: 68.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ran 8-miles with Wesley and Kevin. It was a beautify morning with temperatures and dew point in the low-60's.
My Garmin said we averaged 7:42 per mile. We ran the 7th mile in 7:36. Considering I ran approximately 18-miles of hilly forest service roads on Saturday, I felt good about how fast we ran today.
Wesley and Kevin could have run much faster, but they consistently hold up for me. They each have great attitudes and their helping to improve my running speed and endurance. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I only run every other day, with occasional exceptions. I use different cardio machines on days when I don't run, and I record the calories I burned. Today, I burned 362 calories in 30 minutes on the stationary bike and 400 calories in 30 minutes on the elliptical machine.
A running buddy has asked for an explanation of dew point. Dew point is an important factor when planning runs, especially on hot summer Arkansas mornings. Dew point is the temperature at which water vapor (gaseous state of water) condenses into water liquid on a solid surface. The same dew point can be viewed in the opposite direction -- evaporation of water from a liquid state to a gas state, which occurs at the same temperature as the dew point. The higher the dew point, the hotter our sweat has to get before it will evaporate, that is, transform from liquid to gas. Evaporation of sweat is one way our bodies keep cool when we run. Hence, if the dew point is high and the temperature is high, our sweat has to be hotter before it will evaporate and cool us down. So we risk the potential of overheating due to our bodies trying to cool down internally when the dew point is high, unless we drink cool fluids and/or slow down when we run.
If anyone has a better explanation of how dew point affects runners, I would be interested in your comments. Thanks. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run at 5:40 a.m. for 8-miles with Sam and Wesley, north of the Arkansas River. The temperature was in the 60's with a fairly low dew point. It was our first time running with Sam and he did great. Tonight I am stretching and doing yoga poses. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off from running. Took the spin class with Travis at the gym. My first spin class in years. It was fun.
Feeling good this week from having a sprained foot three weeks ago. Plan to run some trails in New Mexico this weekend. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Travelled to New Mexico. Sort of slept an hour on the plane to my lay over at Denver. Hiked up to Spence Hot Springs, an undeveloped hot springs west of the Valles Caldera near Los Alamos, NM |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| My buddy Dave and I hiked two miles along the loop at the ancient Tsankawi Cliff Dwellings. Hiked 1.5 miles around the ancient Frijoles Canyon cliff dwellings and the Long House at Bandelier National Monument. Then ran 5.8 mile each way to and from San Antonio Hot Springs with my Soloman Crossmax trail running shoes and my 45 ounce Camelbak hydration pack. The water at the San Antonio Hot Springs was 102 degrees F. We met some really nice people and stayed there for about 4-hours. It was great! |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Walked around the annual Jemez Pueblo Arts and Crafts Fair held each year over Memorial Day weekend. Took the long tour of the ancient Puye Cliff Dwelling in the Santa Clara Pueblo near Espanola. The tour requires about a 1000 feet elevation climb to see cliff dwelling, a Kiva House, and petroglyphs dating from around 900 AD to 1580 AD. |
| 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| Very easy day. Traveled to Taos. Hiked 1.0 mile around Chimayo and the El Santuario (Lordes of North America), 1.5 miles around the Rio Grande Gorge, 2 miles including the walking tour through Taos Pueblo, 1.0 miles around the town of Arroyo Seco, and 1.5 miles from hotel to and around Taos plazas. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another easy day in Taos area. Hiked 2 miles around Stagecoach Hot Springs near the Rio Grande Gorge, approximately 600 feet to the river and back up to the road, 1 mile to the Arroyo Hondo Hot Springs, 2 miles from the hotel to the Toas plazas and back, and 2 miles from the hotel to the Love Apple Restaurant.. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Very easy day. Hiked 1.5 miles around the Randall Davey Audubon Center in Santa Fe, and 2 miles around various plazas in Santa Fe including the Palace of the Governors. |
| 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 |
| Worked out in the hotel fitness center, burned 500 calories. Hiked 1 mile around the town of Madrid on the Turquoise Trail. Then, took the Sandia Tram and ran 4 miles from the High Finance Restaurant to the Kiwanis Cabin and the Sandia Crest and back to nearly the start of the trail near the tramway where I met up with my friend Dave D. Then hiked the 4.5 miles to the Kiwanis Cabin and the Sandia Crest again, this time with Dave D. |
| 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 | | 62.10 | 0.00 | 0.00 | 0.00 | 62.10 |
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| Night Sleep Time: 67.00 | Nap Time: 1.00 | Total Sleep Time: 68.00 | |
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