| 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 | | 60.30 | 90.80 | 36.90 | 0.00 | 188.00 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 3.00 | 0.00 | 6.00 |
| On a beautiful morning, ran 6 strong miles with Steve on the north side of the Arkansas River. Average pace was 7:12, including the first mile at 7:57. We ran a couple of miles in the 6:40 per mile range with a 10 mph wind to our backs. It was a good warm-up for the Firecracker Fast 5k that Steve and I are each running on Thursday morning. |
| 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 | | 0.00 | 4.20 | 0.00 | 0.00 | 4.20 |
| Ran 4.2 miles in 32 minutes on the TM at an average pace of 7:37 per mile. Just a short run the day for the Firecracker Fast 5k. |
| 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 | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
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Warmed up for the Firecracker Fast 5k by running 1.5 miles at 7:40 per mile. Then ran the 5k at an average pace of 6:34 per mile. This 5k is primarily downhill, so the average pace is typically much faster than a typical flat course. My splits were as follows: Mile 1 at 6:34, Mile 2 at 6:21, and Mile 3 at 6:57 and last 0.1 mile at a 6:14 pace.
I slowed down during the uphill section near the end of the run due to running out of energy. My running buddy Steve had a terrific run finishing at an average pace of 6:08 per mile. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 strong miles with Steve at an 8:17 per mile average pace on a nice morning. We ran along the north side of the Arkansas River Trail on a slightly muggy morning with temperatures between 71 and 74 degrees. This was Steve's first 14 mile run in 2013, just two days after he ran a 5k in 6:08 per mile, and Steve ran very strong. We ran mile 14 in approx. 7:40. |
| 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 | | 0.00 | 1.00 | 5.20 | 0.00 | 6.20 |
| Ran 6 miles with Steve on a 79 degree muggy morning. Ran on the north side of the Arkansas River and it was so hot there weren't many bicyclists out this morning. We ran the 6.2 miles in 42.32 for an average pace of 7:16 per mile. We ran miles 2 through 5 at an average pace of 6:59 per mile. Overall, another strong run on a hot July morning. |
| 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 | 8.70 | 0.00 | 0.00 | 8.70 |
| Woke up at 5:00 a.m. to catch a flight to Houston. The ran on the TM at 5:00 p.m. at the hotel for 8.7 miles at 7:24 per mile. I wanted to go farther, but my ASICS Lyte 33 were causing me to form a blister on the bottom of my left foot, so I stopped. I guess I need to use tape before running more than 6 or 7 miles in those shoes. |
| 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 | 2.70 | 5.50 | 0.00 | 8.20 |
| After work, ran on the TM for 8.2 miles in 58 minutes. Ran 5.5 miles consecutively at 7:03 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 | | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
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Ran during a short lunch break for 3.5 miles in 26 minutes on the TM. |
| 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 | | 0.00 | 14.50 | 0.00 | 0.00 | 14.50 |
| Ran 14.5 miles with Wesley along the north side of the Arkansas River at an average pace around 7:25 per mile. It was a nice morning with temperatures around 76 degree, the dew point in the 50s, and winds from the northeast at about 8 mph. My legs were slightly fatigued during the last mile since I haven't run that far at a moderately fast pace yet this year. But Wesley is just about the only person I know who can run at that pace for that distance. We should do this at least once a week so I can build my leg strength up to closer to a 7:15 pace for that distance. That's where I was before I injured my adductors last October. |
| 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 | 4.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles with Wesley and his brother Luke on U.S. Forest Service Roads (FSR) 152 and 132. Started around noon on a sunny day with temperatures in the high 80s to 90 degrees. It was pretty comfortable for Arkansas since the humidity was lower than average. The dirt roads we ran are not travelled by motor vehicles very much, so they are a big rough. The first 4 miles were almost entirely uphill. We averaged 9:00 per mile on the way out and approximately 7:45 per mile on the way back. Wesley ran very strong for someone who had already run 100 miles for the week. As a result of this run, I had my first 50+ mile week since my adductor injury in October. Just one more small milestone as I recovery. Wesley's brother Luke ran strong for a triathlete who has a one month old little boy. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles on the TM at lunch in 57:15. Just an easy run since I've been running a high percentage of fast miles in the past three weeks. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 4.00 | 0.00 | 6.00 |
| Ran 6 miles with Steve on an 80 degree morning with a dew point of 72 degrees and humidity of 90%. There were very few bicyclists or other runners on the Arkansas River trail this morning. Steve and I ran the 6 mile at an average pace of 7:13 per mile. Miles 2 through 5 were run at an average 7:02 pace. It was a good run for me since I am a bit sore from running 52 miles last week. Steve was very strong since he had not run at all during his trip to Chicago over the last weekend. |
| 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 | | 0.30 | 8.00 | 0.00 | 0.00 | 8.30 |
| Ran 8 miles on the TM at 7:35 per mile and .3 miles on the TM at in 150 seconds. |
| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran 13.5 miles north the Arkansas River. At 12.7 miles, I met up with Kevin who was walking on the trail with a friend. We walked together about 1.5 miles and Kevin gave me his Sobe, then I finished my run. I averaged 8:15 per mile, so this was an easy run. The temperature was 78 degrees when I started and 89 degrees when I finished. I really felt the temperature heating up. |
| 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 | 2.00 | 4.10 | 0.00 | 6.10 |
| Ran 6.1 miles with Steve along the north side of the AR River. It was a warm and muggy morning and I was sore from calf cramps a couple of hours after my 13.5 mile run on Saturday. So, Steve and I were good with our 7:25 per mile pace for the 6.1 mile run. |
| 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 | | 0.50 | 0.00 | 8.00 | 0.00 | 8.50 |
| Finally, got a good night of sleep. Ran 8.5 miles on the TM in 60:55, including the first mile at approx. 7:45. Ran the next seven miles at a 7:03 per mile pace. Wanted to run more, but had to get back to work. Felt good running in my Saucony Cortana shoes. |
| 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 | | 2.00 | 2.00 | 4.00 | 0.00 | 8.00 |
| Ran 8 miles in The Woodlands with an office colleague and three other runners. They were good runners and very nice, and this was an enjoyable run. Ran the first and last mile around 8:15, and alternated the middle miles between 7:10 for the fast miles and 7:45 for the slow miles. It was 80 degrees with humidity around 90% starting at 5:00 a.m. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the north side of the Arkansas River Trail in a light rain during lunch. The rain kept temperatures in the high-70's, which was unseasonably cool for Arkansas. This was an easy run since my other runs this week have been at a moderate to fast pace. Ran at an average pace of 8:00 per mile, with an average pace of 7:55 for miles 2 through 9. |
| 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 | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles on the north side of Two Rivers Park on a beautiful morning with temperatures in the mid-70s. Ran miles 3, 5, 7, 9, and 11 at between 7:35 to 7:50 per mile. Ran the other miles at between 7:56 and 8:13 per mile. Overall average pace was 8:01 per mile. A fairly easy medium-long run. Didn't want to run too far so that I can run again tomorrow. |
| 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 | 8.00 | 0.00 | 0.00 | 9.00 |
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Ran 9 miles along the north shore of the Arkansas River on a cool 72 degree morning. Ran the first mile in 8:36 and average 7:48 per mile for miles 2 through 9. It was a good run considering I was using an old pair of Saucony Cortana shoes that should have been retired. I probably have close to 500 miles on those shoes. |
| 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 | | 1.00 | 8.20 | 0.00 | 0.00 | 9.20 |
| Ran 9.2 miles on the TM on a wet morning. Ran the first mile in 8:00 and 8.2 miles at a 7:30 per mile pace wearing a pair of Saucony Cortana shoes. |
| 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 | | 1.00 | 7.50 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles on the TM at lunch. Ran the first 1/2 mile at an 8:00 pace, then ran the next 7.5 miles at a 7:24 pace, finished the last 1/2 mile at an 8:00 pace. Again, ran with my Saucony Cortana shoes. |
| 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 | | 60.30 | 90.80 | 36.90 | 0.00 | 188.00 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
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