| 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 | | 135.20 | 75.40 | 3.61 | 1.00 | 215.21 |
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| Night Sleep Time: 147.00 | Nap Time: 4.00 | Total Sleep Time: 151.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 1.00 | 8.00 |
| Ran 8 miles on the TM, including 6 fartleks for 50 seconds each starting at 6:18/mile and progressively faster to 5:56/mile for the 6th fartlek.
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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 | 5.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the TM. Ran the first mile in 8:30, then ran 4 miles in 29:45 (7:26/mile). Then progressively ran the last mile slower at .2 mile intervals from 7:13/mile and finishing at 8:00/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 | | 2.30 | 4.00 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles on the TM, including 4 miles at 7:41/mile.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
MacArthur Park 5k (3.11 Miles) 00:21:39, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 3.11 | 0.00 | 7.61 |
| Ran the Corporate Cup 5k in 76 degree weather with a gun time of 21:39 (6:59/mile). My Garmin showed that the course was 3.2 miles. The course was changed this year and I think it may be a little longer than it should be. Entergy won the Corporate Cup Challenge and three of the four Entergy team members took 1st place in our age groups. There were approximately 200 participants.
I warmed up at the gym for 2 miles and then ran 1.7 miles with Mark Hunt. After the race, I walked .8 miles as a 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 | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran 9.4 easy miles on the TM at LA Fitness.
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 easy miles on the TM after church.
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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 | | 8.00 | 1.50 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 mostly easy miles on the TM.
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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 | 3.40 | 0.00 | 0.00 | 7.40 |
| Tan 7.4 miles on the TM.
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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 | 7.50 | 0.50 | 0.00 | 8.00 |
| Ran 8 miles with Kevin in The Heights starting at LA Fitness. Ran down Lookout, up Cedar Hill, down Hill St., and up Kavanaugh.
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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 | | 26.50 | 0.00 | 0.00 | 0.00 | 26.50 |
| Ran 26.5 miles with the Traveller 100 training group.
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| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 5.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles in 82:30 on the TM, followed by 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 | | 3.30 | 7.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles on the TM in 80:55, followed by a .3 mile cool down. Ran the second 5 miles in 37:45 with my Hokas.
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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 | 4.00 | 0.00 | 0.00 | 10.40 |
| Ran 10 miles mostly easy on the TM, followed by 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 | | 3.50 | 8.00 | 0.00 | 0.00 | 11.50 |
| Ran 11.5 miles in 94 mins on the TM at LA Fitness.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the Boy Scout trails at Burns Park with Loren and Elizabeth. This was a pretty technical signle track trail.
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| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles easy on the TM.
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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 | | 3.20 | 5.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM.
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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 | | 3.30 | 5.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM at LA Fitness.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Race: |
Catsmacker Fun Run (21 Miles) 03:26:18, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| Ran the 21 mile Catsmacker fun trail run in 3:26:18. Finished 11th out of 63 runners. The course included the trek up to the trail to the top of the overlook. Otherwise, the new course was simply a run from FSR 132 to the top of Flatside, then down Brown's Creek Road, then on the paved road back to Lake Sylvia. A big loop of mostly Forest Service Roads. Hence, the times were fast. I think the top runners finished in around 2:44:00.
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| Night Sleep Time: 5.50 | Nap Time: 1.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the TM easy at LA Fitness.
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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 | | 3.70 | 6.00 | 0.00 | 0.00 | 9.70 |
| Ran 9.7 miles on the TM at the gym at work.
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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 | | 135.20 | 75.40 | 3.61 | 1.00 | 215.21 |
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| Night Sleep Time: 147.00 | Nap Time: 4.00 | Total Sleep Time: 151.00 | |
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