| 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 | | 84.00 | 99.00 | 3.50 | 2.50 | 189.00 |
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| Night Sleep Time: 93.50 | Nap Time: 3.00 | Total Sleep Time: 96.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 5.00 | 0.00 | 0.00 | 8.40 |
| Ran 8.4 miles on the TM, most between 7:41 and 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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| After leading a water station at the Run for Hunger 5k, ran 12 miles in 95 mins on the TM at LA Fitness. Ran the first 4 miles in 35 mins, and the final 8 miles in 60 mins, including 2 miles at 7:08/mile.
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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 | | 3.30 | 6.00 | 0.00 | 0.00 | 9.30 |
| Ran 9 miles on the TM in 74 mins, followed by 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 | | 2.30 | 5.00 | 1.00 | 0.00 | 8.30 |
| Ran 8 miles on the TM in 63 mins, followed by a .3 mile cool down. Ran 1 mile at 6:49/min.
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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 | | 2.80 | 4.50 | 1.00 | 0.00 | 8.30 |
| Ran 8 miles in 64:15, including one mile at 6:45 and another mile at 7:19. 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 | | 4.50 | 5.50 | 1.50 | 0.00 | 11.50 |
| Ran 2 miles with our 6-month old puppy "Emmie", a Vizsla mix, at Two Rivers Park. Ran the first mile in 9:54 and the second mile in 8:10, including 1/3 mile at 7:30. Emmie didn't know she could run that fast for that far. She seemed to like it, but we had to stop for a minute so she could catch her breathe.
Ran 9.5 mile on the TM at LA Fitness after church. Ran my typical progression, starting very easy, peaking at 6:41/mile and running the lat 1.5 miles very easy.
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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 | | 4.20 | 3.50 | 0.00 | 1.50 | 9.20 |
| Ran 9.2 miles on the TM at the hotel in The Woodlands. Started at 9:13/mile and progressed to 8:34/mile in the first 2-miles. Then ran 2-miles progressing to 7:30/mile, followed by a mile at 6:41, a recovery mile at 7:47, then a half mile at 6:27/mile, followed by a recovery pace at 7:30/mile. Finished with 2.2 miles at 8:34 and 8:57 per mile.
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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 | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
| Ran 2 miles with Emmie (Vizsla mix) at Two Rivers Park averaging 7:34/mile. Ran 8 miles on the TM at the gym at work in 65:50. Followed with a .3 mile cool down.
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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 | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Ran 13.3 miles with Deb and Cliff, parking at Crossroads and running the lake to lake on a warm morning.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.50 | 0.00 | 0.00 | 12.50 |
| Ran 3 miles in the am with Emmie at Two Rivera, Ran 9,5 miles on the TM at LA Fitness in the pm.
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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 | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
| Ran 3 miles in the morning with Emmie at 7:50/mile, which means that Emmie probably ran under 7 min/mile since she chased squirrels and birds as we ran.
Ran 8.5 mile on the TM in an easy 67 mins in the afternoon.
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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 | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 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 | | 3.50 | 10.00 | 0.00 | 0.00 | 13.50 |
| Ran 3 miles at Two Rivers Park early this morning with Emmie at approx. 7:45/mile.
Ran 10.5 miles on the TM at LA Fitness in 85:50.
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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 | | 5.50 | 5.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM at LA Fitness. Ran the first 2.5 miles and the last 3 miles easy.
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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 | | 9.00 | 4.00 | 0.00 | 1.00 | 14.00 |
| Starting at 6 am, ran 7 miles around Two Rivers Park with Steve at an easy 9:09/mile pace. We were going to run further, but opted to stop since Steve had not yet acclimated to the humidity and heat. We had both this morning.
In the afternoon, ran 7 miles on the TM at an averge 7:45/mile pace at LA Fitness. Ran two 1/2 mile fartleks at 6:18 and 6:15 per mile paces.
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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 | | 5.30 | 6.00 | 0.00 | 0.00 | 11.30 |
| Ran 11 miles on the TM followed by 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 | | 2.80 | 5.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 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 | | 2.80 | 5.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM at lunch.
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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 | | 84.00 | 99.00 | 3.50 | 2.50 | 189.00 |
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| Night Sleep Time: 93.50 | Nap Time: 3.00 | Total Sleep Time: 96.50 | |
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