| 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 | | 76.30 | 149.80 | 12.00 | 0.00 | 238.10 |
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| Night Sleep Time: 152.00 | Nap Time: 7.00 | Total Sleep Time: 159.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 11.00 | 0.00 | 0.00 | 13.50 |
| Ran 2.1 miles in the morning with Emmy. Then ran 11 miles on the TM at 8:06/mile, followed by a .4 mile walking cool down.
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 10.50 | 0.00 | 0.00 | 13.90 |
| Ran and walked 2.4 miles with Emmie and Hershey on a cool morning.
In afternoon, ran 11.5 miles on the TM at LA Fitness.
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 8.50 | 0.00 | 0.00 | 14.10 |
| AM: Walked Hershey and Emmie around the neighborhood for 1.8 miles on a cool and dry morning.
Afternoon: Ran 11.5 miles on the TM at LA Fitness after church.
PM: Walked Emmie and Hershey around the neighborhood for .8 miles.
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| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 8.20 | 0.00 | 0.00 | 11.30 |
| AM: Walked and ran with Emmie and Hershey for 1.5 miles.
PM: Ran 9.8 miles on the TM at LA Fitness averaging 7:47/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 | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran the first mile easy and then ran 6.5 miles at an average 7:45/mile pace 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 | 3.80 | 3.00 | 0.00 | 10.30 |
| AM: Met Nick at Scott Field at 6 am and ran the ladder. Averaged 6:50/mile overall for 3 miles of ladder repeats. I felt tight, but my endurance is solid.
PM: At lunch, ran 4.3 miles on the TM.
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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 | 6.40 | 0.00 | 0.00 | 6.40 |
| Ran 6.4 miles with Wade at 5:15 am up Rahling and back.
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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 | | 4.10 | 8.60 | 0.00 | 0.00 | 12.70 |
| AM: Walked Emmie and Hershey around the neighborhood for 1.8 miles.
Afternoon: Ran 9.8 miles on the TM at LA Fitness, including 7 miles at 7:41/mile.
PM: Walked Emmie and Hershey around the neighborhood for 1.1 miles.
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Ran 11.2 miles on the Boy Scout Trail at Burns Park with Steve and Loren. Averaged 13:10/minute on fairly technical trails. It was a cool morning and great way to start the week.
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| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 6.50 | 0.00 | 0.00 | 10.70 |
| Walked Emmie 2.1 miles.
Ran 8.6 miles on the TM at lunch.
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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 | | 1.40 | 5.50 | 0.00 | 0.00 | 6.90 |
| Early in the morning, ran 5.5 miles with Wade up Rahling Road at an average pace of 8:12/mile.
Walked Emmie for 1.4 mile, with about 1/4 mile of running, around the neighborhood at night. It was too hot for Emmie to run much. I need to run with her on Friday morning.
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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 | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran 6.5 miles at Scott Field, including one mile at 7:26 and four 800m repeats. The last 800m was at 3:11 and I really felt it. Ran about 3 miles with Wesley. It was good to talk with him. We haven't run together for a long time.
Evening: Ran and walked for 1-mile around the neighborhood with Emmie.
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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 | | 3.80 | 8.20 | 0.00 | 0.00 | 12.00 |
| AM: Ran and walked 3.8 miles in the morning with Emmie around the neighborhood. Emmie ran a couple of half-miles at a 7:30 pace, but stopped running to smell things and because she doesn't like running with a leash.
Afternoon: Ran 8.2 miles on the TM at LA Fitness at an average 7:51 pace, including 3-miles at a 7:18/mile pace.
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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 | | 8.80 | 4.70 | 0.00 | 0.00 | 13.50 |
| Met Eddie at Two Rivers Bridge and ran 4 miles easy with him. Then, ran 4 miles with Ty W. until I began to loose energy. So Ty continued with sub-8 min miles, and I slowed down to about an 8:45/mile pace. Think it was a combination of the humidity and the hard miles I ran yesterday.
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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 | 2.50 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles of the hills in The Heights with Kevin.
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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 | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles on the TM at lunch, with an average of 7:45/mile for the last 5.5 miles.
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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 | | 1.10 | 1.00 | 6.00 | 0.00 | 8.10 |
| Ran 8.1 miles at Scott Field on a dry and 68 degree morning. Ran a 2-mile warm-up, then ran 5-miles in 36:20, followed by a 1.1 mile cool down. My right hamstring and periformis are very tight, so I was just trying to loosen them up. I've been rolling them with a Trigger roller at night, and stretching them after running.
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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 | | 3.50 | 13.00 | 2.00 | 0.00 | 18.50 |
| AM:. Ran a .8 mile warm-up. Then ran 7.7 miles with Wade around neighborhood, through Pebble Beach, up Rahlin Rd to Chennai Pkwy, and back in 58 mins. Ran 2 threshold miles in the downhill return.
Then walked Hershey and Emmie for 2.2 miles.
PM:. Ran 7.8 miles on the TM at LA Fitness in 60 mins.
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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 | | 3.40 | 9.00 | 0.00 | 0.00 | 12.40 |
| AM:. Walked Emmie and Hershey for 1.8 miles.
PM:. Ran 10.6 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 | | 2.90 | 6.80 | 1.00 | 0.00 | 10.70 |
| AM:. Met Kevin and ran 7.8 miles of villain the Heights.
PM: Walked Emmie and Hershey for 2.9 miles.
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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 | | 0.70 | 9.00 | 0.00 | 0.00 | 9.70 |
| AM:. Ran up the Pebble Beach and Ranking Rd to Chennai and back route. Then ran to Reynolds Elem. and back. Ran with Wade and Chris. Everyone has a very strong run.
PM:. Walked Emmie and Hershey for .7 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 | | 3.00 | 5.80 | 0.00 | 0.00 | 8.80 |
| AM: Ran 6.8 miles in The Heights with Kevin, averaging 8:08/mile on a somewhat hilly course.
PM: Walked Emmie and Hershey around the neighborhood for 2 miles.
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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 | | 3.10 | 1.30 | 0.00 | 0.00 | 4.40 |
| AM:. Ran with Emmie and Wade and his dog Einstein for 3.3 miles. Later walked Hershey and Emmie for 1.1 miles.
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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 | | 76.30 | 149.80 | 12.00 | 0.00 | 238.10 |
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| Night Sleep Time: 152.00 | Nap Time: 7.00 | Total Sleep Time: 159.00 | |
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