| 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 | | 77.35 | 104.60 | 37.70 | 5.75 | 225.40 |
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| Nike Lunaracer 3 Miles: 37.00 | NB 890v3 Miles: 36.50 | Nike Flyknit Lunar + Miles: 46.10 | Brooks Pure Connect Blue Miles: 8.10 | ASICS Lyte 33 Miles: 37.80 | Adidas Tempo 6 Miles: 11.10 |
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| Night Sleep Time: 115.50 | Nap Time: 15.00 | Total Sleep Time: 130.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.30 | 0.00 | 0.00 | 7.30 |
| Woke up at 4:05 a.m. and ran 7.3 miles with some friends along the streets and running paths of the west central section of The Woodlands. It was a beautiful morning with temps around 50 degrees, low dew point, no wind. My running buddies nearly all had a triathelon they are competing in on Saturday, so they did not want to push this run very fast. That's OK since I haven't done nearly enough easy runs lately.
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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 | 6.25 | 4.00 | 1.25 | 11.50 |
| Ran 11.5 miles in 82:51 (7:12/mile) around Scott Field. Ran a 1.75 mile warm-up, then ran 10X200m repeats, with 200m recovery intervals. Then ran two miles at 7:14/mile as a recovery, followed by a 4-mile tempo run at 7:00/mile. Finished by running 1.5 miles at a 7:11/mile pace.
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| Nike Lunaracer 3 Miles: 11.50 |
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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 | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| On a cool morning, ran 11 miles with Steve from the east side of Pinnacle Mountain to Two Rivers Park and back, along Pinnacle Valley Road. We maintained an easy 8:15/mile pace along the rolling hills of this course.
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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 | | 10.10 | 4.00 | 0.00 | 0.00 | 14.10 |
| Ran 6.5 miles in the a.m., 3 of which were very easy with Hershey arount the loop at Two River Park. Then drove to Scott Field and ran 3.5 miles at 7:20.mile. Then went to Church, and after Church did about 3 hours of yard work. Then, while the temperature was in the low-90s, ran 7.6 easy miles at Two Rivers Park to start acclimating my body for warm weather running.
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| Nike Lunaracer 3 Miles: 6.50 | Nike Flyknit Lunar + Miles: 7.60 |
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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 | | 1.25 | 4.75 | 2.50 | 0.00 | 8.50 |
| Ran 8.5 miles at the Catholic HS track in the evening with temps around 85 degrees. Ran a 1.5 mile warm-up at a 7:24/mile pace. Next, ran 10x400m with 200m recovery intervals at approx an 8:30/mile pace. Averaged 90 seconds per 400m. Then ran an easy 7:33 mile, followed by a 7:10 mile and finished with a 7:42 mile.
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| Nike Lunaracer 3 Miles: 8.50 |
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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 | | 2.00 | 2.00 | 0.00 | 1.00 | 5.00 |
| Ran 5 miles on the TM. Mile 1 @ 8:20, Mile 2 @ 8:00, Mile 3 @ 7:20, Mile 4 @ 6:30, and Mile 5 @ 7:41. Just trying to stay loose but not use too much glycogen in advance of the Corporate Cup 5K tomorrow night.
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| Brooks Pure Connect Blue Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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MacArthur Park 5k (3.11 Miles) 00:21:34, Place overall: 16, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
| Ran 1.5 easy miles on the TM, then 2 easy miles at MacArthur Park to warm-up for this 5k, which included the Corporate Cup. It was a warm evening (7:00 pm start time) with a high dew point since it had rained on and off all day. I don't generally run short races, but this is the annual "Corporate Cup" at MacArthur Park, named after General Douglas MacArthur who was born in Arkansas. Our team for Entergy Arkasas took 1st place and won the trophy. To participate on a Corporate Cup team you have to be a ful-time employee and have worked at least 1000 hours for that company in the previous calendar year. Our team ran the four 5k's in a cumulative total time of 88:32 (7:07/mile avg. pace for team) and the individual results were as follows:
Wesley Hunt -- 18:30 -- 2nd place overall -- terrific sub-6:00 average pace
Heather Hendrickson -- 24.37 -- 1st place female 30-34 division -- 7:56/mile; each corporate team had at least one female runner
Mark Hunt -- 23:51 -- 3rd place men 55-59 division -- 7:42/mile; Wesley's dad
Dave Mundorff -- 21:34 -- 1st place men 55-59 division -- 6:57/mile
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| Nike Lunaracer 3 Miles: 3.50 | Brooks Pure Connect Blue Miles: 3.10 |
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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 along the south shore of the Arkansas River. Ran a couple of miles with a runner named Bill at a 7:20/mile pace, but most of the other miles were run between 7:40 and 8:10/mile. It is getting warmer in the mornings, so there were fewer people running on the river trail than in recent weeks.
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| Nike Flyknit Lunar + Miles: 10.00 |
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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 | | 0.00 | 3.00 | 4.00 | 0.00 | 7.00 |
| Since my family is celebrating Mother's Day by going out to dinner, I ran at Scott Field shortly after church. On a sunny, 83 degree humid afternoon with a moderate breeze, ran 2x1200m and 3x800m repeats with 800m recovery intervals. Ran the 1200m repeats in 5:18 and 5:05, then ran the 800m repeats in 3:23, 3:26 and 3:28. Pretty slow, but the heat was getting to me, I hadn't eaten for over 5-hours, and I was generally taking it easy.
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| Nike Lunaracer 3 Miles: 7.00 |
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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 | | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 mile on the TM. First 8-miles in 61:20, then 0.3 miles at an 8-min pace for a cool down. Also, ran up a slight incline for 125 vertical feet. Wanted to run more, but ran out of time.
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| ASICS Lyte 33 Miles: 8.30 |
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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 | | 0.50 | 3.00 | 7.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM in 73:57. First 3-miles in 23:21 (7:47/mile), then next 7-miles in 50:36 (7:14/mile). Last 0.5 mile cool down at an 8:34/mile pace.
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| Nike Flyknit Lunar + Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 easy miles on the TM.
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| ASICS Lyte 33 Miles: 6.00 |
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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 | 13.00 | 0.00 | 0.00 | 17.00 |
| On a cool morning and afternoon, started by taking our dog, Hershey, for a 6-mile run out at Lake Sylvia in 51:04, then took Hershey home and ran 11 miles around Two Rivers Park in 87:02. Ran the first 3-miles at Lake Sylvia up the 350 foot incline at a 9:10/mile pace. Ran the second 3-miles down the incline at a 7:46/mile pace. After each mile, I stopped to let Hershey catch-up.
Then, ran 11 miles at Two Rivers Park, starting with a warm-up mile, and then 10 miles at a steady average of 7:51/mile pace.
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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 | 0.00 | 10.10 | 0.00 | 11.10 |
| Ran 11.1 miles on a cool afternoon at Scott Field. Ran the warm-up mile slow at 8:31, and the 2nd mile at 7:33. Then ran 3-miles at an average pace of 7:17/mile, followed by a recovery mile at 7:39. Then ran 5.1-miles at an average pace of 7:18/mile.
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| Adidas Tempo 6 Miles: 11.10 |
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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 | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles on the TM in 54:26.
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| ASICS Lyte 33 Miles: 7.00 |
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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 | 4.00 | 0.00 | 3.50 | 7.50 |
| On a nice 85 degree evening at the Catholic HS track, ran 7.5 miles in 55:22. Ran a 2 mile warm-up. Ran 5x800m repeats with 200m recovery walks, running interals of 3:08 to 3:14. Then ran 4x400m repeats, with 200m recovery walks, running intervals of 87, 89, 91 and 94 seconds. Then ran a 2 mile cool-down.
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| Nike Flyknit Lunar + Miles: 7.50 |
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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 | | 3.00 | 13.00 | 0.00 | 0.00 | 16.00 |
| 16 Miles with Wesley on a hot day around 90 degrees, but it felt hotter running on the black asphalt. Ran from downtown Little Rock to the Big Dam Bridge on the South side of the Arkansas River, then ran back east along North River Trail. Hiked up to the NLR Cliffs, which are pretty spectacular looking at least 300+ feet over the Arkansas River.
Wesley ran very strong in the heat. I went through two energy gels, 30 ounces of Gatorade and water, six electrolyte capsules, and splashed cold water over my face and head twice to cool down. No problems with cramping, but it was hot.
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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 | | 5.00 | 3.50 | 0.00 | 0.00 | 8.50 |
| First, this morning pushed my wife in her wheelchair and walked our daughter and her Cocker Spaniel "Lady" in the Ruff on the River parade. Later, on another hot afternoon with the heat index at 90 degrees, ran 8.5 miles around Two Rivers Park. Stopped twice to dowse my head with cold water and drank 20 oz. of Gatorade.
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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 | | 3.50 | 7.00 | 0.00 | 0.00 | 10.50 |
| Ran 3.5 miles in 35 mins with Hershey at Two Rivers Park starting at 6;30 this morning. The temperature and dew point were 67 degrees when we started, but that was still pretty warm for a labrador. So I took Hershey home after 35 minutes. Then I returned to Two Rivers Park with the temperature in the low to mid-70s and ran 7 miles in 55 minutes.
My leg muscles are feeling fatigued, so I'll take a break from running until Tuesday night speed work at Catholic High School.
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| Nike Flyknit Lunar + Miles: 10.50 |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM in 61:32 (7.40/mile) because rain kept me away from track workout.
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| ASICS Lyte 33 Miles: 8.00 |
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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 | 1.50 | 7.00 | 0.00 | 8.50 |
| Ran 8.5 miles on the TM. Ran the first mile in 8:06, then ran the next 7 miles at a 7:23/mile pace. Ran the last half mile in 4:00.
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| ASICS Lyte 33 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
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| | Race: |
Catsmacker Ultra (25.5 Miles) 04:48:00, Place overall: 34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 2.00 | 0.00 | 0.00 | 25.50 |
| Ran the Catsmacker ultramarathon in 4:48:00, including a wrong turn that added 1.9 miles to my run. Ran the first 4 miles slow but steadily increasing speed so that I ran miles 5 and 6 with PT at an 8:12/mile pace. The Catsmacker allows runners to choose between the full ultra called that Cat and a shorter course called the Kitty. At mile 7 I caught up with Cliff and Stacey and ran with them through mile 21. The course includes about 3 miles of single person trails on the OT which was very slick, in part because we ran the segment in a torrential rain. It's been raining all week, so the course was muddy and the rocks were slick. Stacey and Cliff are both very good single trail runners, and I felt good that I stayed with them through that entire segment.
At mile 21, my right hamstrings started to cramp, probably due to my diabetes. So I stopped and took 3 Endurance Amino capsules and a Ca-Mg-Zn tablet. About 3-minutes later, I was running at full speed. Towards the end, I took a wrong turn but the cramping was over so I enjoyed the additional 1.9 miles.
Overall, it was a fun and good training run - although I'm not sure what I'm training for. it was great seeing a bunch of running buddies who I haven't seen much over the past year. I spent an hour catching up with friends after the run.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.35 | 104.60 | 37.70 | 5.75 | 225.40 |
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| Nike Lunaracer 3 Miles: 37.00 | NB 890v3 Miles: 36.50 | Nike Flyknit Lunar + Miles: 46.10 | Brooks Pure Connect Blue Miles: 8.10 | ASICS Lyte 33 Miles: 37.80 | Adidas Tempo 6 Miles: 11.10 |
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| Night Sleep Time: 115.50 | Nap Time: 15.00 | Total Sleep Time: 130.50 | |
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