| 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 | | 82.75 | 117.60 | 23.00 | 0.00 | 223.35 |
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| Night Sleep Time: 125.50 | Nap Time: 0.00 | Total Sleep Time: 125.50 | |
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Lenexa Freedom Run 10K (6.3 Miles) 00:43:10, Place overall: 47, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 6.20 | 0.00 | 9.70 |
| Ran the Lenexas Freedom Run 10K for the first time. Wasn't feeling real good due to indigestion issues, but still ran pretty good. It was a cool morning with temperatures in the low-60s. The course consists of mild rolling hills, and is not particularly fast. There is a 5k and a 10k, and the 10k course requires a double-loop that causes runners to pass by the slow 5k participants at three different stages of the 10k course. There were approximately 900 5k participants and 330 10k runners.
Finished second in may age group, only 11 seconds behind the first place runner at 43:10. My Garmin showed that I ran 6.3 miles at 6:51/mile. I should have kicked it in more at the end. But I spoke with the guy who placed first, who was gracious and nice, and who does not run much farther than half-marathons. So I felt good about competing with someone who almost exclusively runs for speed instead of distance.
So it was a fun way to end a light running week. I'll spend the next month focusing on ultra training runs.
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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 | | 0.00 | 7.30 | 0.00 | 0.00 | 7.30 |
| Ran 7.3 miles of hills around Black Swan Lake at approximately an 8 min/mile pace.
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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 | | 0.20 | 2.00 | 6.10 | 0.00 | 8.30 |
| Ran 8.1 miles on the TM in 59.12 (7:19/mile). Ran the first two miles in 15.50, and the last 6.1 miles in 43:22 (7:07/mile). Finished with a 0.2 mile cool-down.
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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 | | 4.70 | 0.00 | 5.00 | 0.00 | 9.70 |
| Ran 4.7 miles with Sam G from downtown to the Governor's Mansion to the Capitol and back. Then ran 5 miles on the TM in 35:56 (7:11/mile). Had to cut my TM run short due to work. Finised with a 0.2 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 | | 0.20 | 7.80 | 1.20 | 0.00 | 9.20 |
| Ran 9 miles on the TM in 68:24, with the last 4-miles in 28:34 (7:08/mile) by alternating between a 7:30 pace and a 6:49 pace. Finished with a .2 mile cool down.
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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 | | 19.75 | 5.00 | 0.00 | 0.00 | 24.75 |
| Ran 24.75 miles with Cliff on Forest Service Roads and trails. Ran the large corkscrew loop, with an additiona detour of 1 mile on FR 132C to see what condition it is in. It was very wet and somewhat overgrown and needs some clean up before Labor Day. We then ran a 9 mile loop from the electric tower to the road to Winona and back via Rocky Gap. We made great time for the first 21 miles (11 min/mile), but slowed down after that due after that to 92-94 degree temps, bright UVs, high humidity, and depleted fluid supplies. I took some photos of the vistas, and we saw several deer and a black snake but no bears. I drank over 70 ounces of diluted PowerAde. My hydration pack was 1/3 ice to start, and the contents were warm after about two hours.
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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 | | 1.30 | 11.00 | 0.00 | 0.00 | 12.30 |
| Completed a 12-mile recovery run in 96:15 on the TM at LA Fitness. Ran the first 3-miles in 25:20 and the last 9 miles in 70:55 (7:53/mile). Finished with a 0.3-mile cool down. Feel pretty good after running almost 25 miles in the hills west of Little Rock yesterday.
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| 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 | | 1.20 | 9.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles in 79:35 on the TM. Warmed up with 2 miles at 17:35, then ran 8 miles in 62 minutes (7:45/mile). Finished with a .2 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 | | 0.20 | 10.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 76:57. Ran the first mile in 8:15 and averaged 7:38/mile after that. Finished with a 0.2 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 | | 0.30 | 8.10 | 0.00 | 0.00 | 8.40 |
| Ran 8.1 miles in 60:05 on the TM, with 7 of those miles at 7:19/mile. Finished with a 0.3 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 | | 22.00 | 2.00 | 0.00 | 0.00 | 24.00 |
| Ran 24 miles with Deb and Cliff in just under 3-hours on FSR 132 running on the Full Moon Course 50K course.
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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 | | 3.00 | 6.20 | 0.00 | 0.00 | 9.20 |
| Ran 9.2 miles on the Arkansas River Trail with Steve. Ran the first 3-miles easy, then sped up to marathon pace. Steve ran 15 miles yesterday and did pretty good today. He's getting back into shape pretty quickly.
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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 | | 1.80 | 10.00 | 3.00 | 0.00 | 14.80 |
| Ran 8 miles in 59:25 (7:26/mile) on the TM, followed by a 0.2 mile cool-down. Most of the run was at 7:19/mile.
PM: In 93 degress temps with a heat index of 105, ran 3 sets of 2x400 m and an 800 m at CHS. Ran a total of 6.6 miles with the warm-up and cool-down averaging 7:43/mile. Ran the 3 miles of intervals at an average pace of 6:45/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 | | 5.60 | 9.20 | 0.00 | 0.00 | 14.80 |
| AM: Ran 9 miles in 69:10, followed by a .2 mile cool down.
PM: Ran 5.8 easy miles on the TM.
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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 | | 21.80 | 0.00 | 0.00 | 0.00 | 21.80 |
| Ran from Lake Winona to Rocky Gap to Club Flamingo and back to Lake Winona. Met Steve and two other friends at 4:30 am and drove to Lake Winona. I was a warm morning and we had to run through a bunch of spider webs, but we had a lot of shade on this course. It was a good easy morning run on a day when the temps exceeded 100 degrees with a head index of 118.
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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 | | 0.20 | 8.50 | 1.50 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 75:28 (7:33/mile), followed by a 0.2 mile walking 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 | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles on the TM in 81 mins, followed by a .3 mile walking cool down. Just an easy run during an easy week.
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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 | | 0.20 | 8.00 | 0.00 | 0.00 | 8.20 |
| Ran 8 miles on the TM in 64 mins, followed by a 0.2 mile walking 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 | | 82.75 | 117.60 | 23.00 | 0.00 | 223.35 |
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| Night Sleep Time: 125.50 | Nap Time: 0.00 | Total Sleep Time: 125.50 | |
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