| 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 | | 68.05 | 90.50 | 16.40 | 0.00 | 174.95 |
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| Night Sleep Time: 132.50 | Nap Time: 3.00 | Total Sleep Time: 135.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles on the TM in a hotel fitness center where the air conditioning was not operating. The thermostat said the room temperature in the fitness center was 76 degrees, but it felt warmer. Ran 7 of those miles at 7:30 per mile. |
| 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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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After driving from the A-Kon conference in Dallas to Little Rock, ran 12 miles at an 8:05 min per mile pace around Two Rivers Park. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles on the Hot Springs Creek trail from Strawberry Park to a dirt road and back to Strawberry Park on a beautiful afternoon near Steamboat Springs, Colorado with temperatures in the mid-70s and very low humidity. What break from Arkansas. This seemed like heaven, and then I got to soak for nearly 6 hours in natural hot springs with my twin brother Larry and my brother Al who I only get to see once or twice per year. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Travelled over 200 miles from Steamboat Springs to Frederick, Colorado and then met with my brother's family before running 7.5 miles in 61 minutes. Ran approximiately 0.3 miles of that through corn fields in Dacono, Co before reaching County Road 13 where it was rolling hills at 7:45 per mile. It was a beautiful 65 degree evening with low humidity, and I would have run farther had I started earlier in the evening. |
| 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 | | 5.25 | 4.00 | 0.00 | 0.00 | 9.25 |
| Ran 9.25 miles from my brother Al's house to LoneTree Reservoir and back, taking a detour to the Grasslands Subdivision. It was another beautiful early evening for running in Northern Colorado. |
| Night Sleep Time: 5.00 | Nap Time: 1.50 | Total Sleep Time: 6.50 |
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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 at 7:30 per mile on the treadmill at the Westin Hotel in downtown Denver. |
| 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 | | 0.20 | 0.00 | 8.40 | 0.00 | 8.60 |
| Ran 8.42 miles in 60 minutes on the treadmill at the company's gym in The Woodlands, TX. Then ran a short .2 mile cool down. |
| 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| On an afternoon with temperatures in the mid to high 80's, Wesley and I ran 10 miles in approximately 7:45 per mile. We ran the first 5 miles at a pace about 10 seconds faster than the second 5 miles. It is good to be back in Little Rock. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| On another warm afternoon, ran 14 miles at an 8:28 per mile pace in just under 2 hours. Ran from the Two Rivers Bridge along the north side of the Arkansas River past the Skateboard Park by about 1/2 mile then turned back. Temperature was 88 - 90 degrees. I was just trying to see if I could run 14 miles without any pain from my adductor injury. I feel good after the run. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Ran 6.2 miles on the TM at 7:18 per mile, during my lunch break. |
| 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 | | 0.00 | 8.40 | 0.00 | 0.00 | 8.40 |
| Ran 8.4 miles at 7:33 per mile on the TM. |
| 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 | | 0.00 | 2.20 | 4.00 | 0.00 | 6.20 |
| Ran 6.2 miles with Steve on a nice Wednesday morning along the north side of the Arkansas River. Ran the first four miles at an average pace of 7:10 and the last 2.2 miles at an average pace of 7:40. Overall average pace was 7:21 per mile. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Started at 5:15 with Chris and ran 6 miles along the Arkansas River at 7:53 per mile. Averaged 7:38 per mile for mile 2 through 5. It was a clear but warm and muggy morning. After running 6 miles with Chris, went to the gym and ran 4 more miles on the TM at a 7:36 per mile pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 13 miles along the north side of the Arkansas River trail in a late morning with temps in the high 80's and a dew point of 70 degrees. It felt like 91 to 95 degrees. This was an easy run with a average pace of 8:29 per mile. |
| Night Sleep Time: 8.00 | Nap Time: 1.50 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 2.00 | 0.00 | 9.00 |
| Ran 9 miles with Wesley at approx at 7:20 per mile pace along the north side of the Arkansas River. It was a warm morning with temps in the high 70s and a dew point of 70 degrees. So it felt like temps in the low 80s. A great way to start the week. |
| 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 | | 0.00 | 7.20 | 0.00 | 0.00 | 7.20 |
| Ran 7.2 miles on the TM at a 7:24 per mile average pace. Wanted to run farther, but didn't have time due to work. |
| 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 | | 2.10 | 4.00 | 0.00 | 0.00 | 6.10 |
| Ran 6.1 miles with Steve along the north side of the Arkansas River on another warm morning. Average pace was 7:28 per mile. Ran miles 2 through 5 at 7:16 per mile. Steve ran strong and could have run faster, but my legs felt a bit like rubber. This was my third consecutive day of running, and except for some leg fatigue I feel fine. That's a good indication that I'm recovering from my adductor injury. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.50 | 0.00 | 0.00 | 10.50 |
| On the hottest morning so far this year, with the temp at 84 degrees and dew point at 73 degrees, ran 6 miles with Wesley and Steve at the following paces:
Mile 1: 7:47
Mile 2: 7:19
Mile 3: 7:11
Miles 4 and 5: Approx. 7:30
Mile 6: Approx. 8:10
Wesley and I ran on TMs afterwards. Wesley ran 5 miles at an average 7:24 pace and I ran 4.5 miles at an average 7:35 pace. My overall average pace for 10.5 miles was 7:35 per 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 | | 0.00 | 7.00 | 2.00 | 0.00 | 9.00 |
| Ran with Wesley on a beautify 70 degree morning with a low dew point. We ran 8 miles together at 7:18 per mile, and I ran an additional mile while Wesley ran 2 more miles. We ran on the south side trail of the Arkansas River. Because the weather was so nice, there were a lot of bicyclists on the trail. |
| 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 | | 68.05 | 90.50 | 16.40 | 0.00 | 174.95 |
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| Night Sleep Time: 132.50 | Nap Time: 3.00 | Total Sleep Time: 135.50 | |
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