| 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 | | 97.20 | 48.00 | 7.20 | 1.00 | 153.40 |
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| Night Sleep Time: 152.50 | Nap Time: 0.00 | Total Sleep Time: 152.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day. |
| 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 | 6.00 | 1.00 | 0.00 | 8.00 |
| Ran 8 miles with Wes along the north side of the Arkansas River Trail at a pace of 7:36 per mile. We started at 1:40 p.m. and I hadn't eaten since breakfast, so I was a little low on energy. Ran the first mile a bit fast at 7:25, then ran the second mile at 6:36. I took an energy gel 25 minutes before we started running, but was a little low on energy when we started. So the fast start took some wind out of my sails. But the overall pace was what I wanted to accomplish for the run. |
| 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 | | 2.50 | 4.00 | 2.00 | 0.00 | 8.50 |
| Ran 8.5 miles including 3 laps around the Metropolitan Bank Building and 8.1 miles on the Arkansas River trail on the north side of the river. Ran 4.07 miles with Wes and Kevin in 31.29 for an average pace of 7.44 minutes per mile. Ran the second 4.07 miles in 30.01 for an average pace of 7.24 minutes per mile. Overall pace for 8.1 miles was 7:33 minutes per mile. Ran mile 6 in 7:05 and mile 7 in 7:08. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Worked out for 30 minutes at the gym. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day to be ready for pacing in the AT100. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had planned to be a pacer in the AT100, but my running buddy dropped after just 42.6 miles. He had completed the AT100 at least three previous times, but this year the Leadville 100 and Bartlett 50 miler proved to be too much prior to the AT100. The weather was cold and rainy - which added to the already difficult course. I helped out with the event through Sunday. |
| 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 | 1.00 | 1.00 | 0.00 | 6.50 |
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Helped out at the AT100. Ran 6.5 miles afterwards, including the Rawling Road hill and some hills around my neighborhood. Started a little stiff but warmed up after about 1.5 miles. Didn't run very far because I plan to run Monday morning. |
| 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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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Morning: Ran 5 miles in 40 minutes on the treadmill at 1% incline. Busy Sunday night due to travelling out of town on Monday, and cool and wet morning in Little Rock.
Evening: Ran 5 miles up and back on Oakhurst and Maplewood Roads in The Woodlands. Beautiful evening about 75 degrees. Nice way to end a busy day. |
| 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 | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Ran 6.7 miles down streets called Oakhurst, Maplewood and Patsy after work on a beautiful evening in The Woodlands. Continuing to run this week at an easy pace with 5 miles at between 8:08 and 8:42 per mile. People here have been very polite -- driving their cars around me and waving as they pass by. The roads here are mostly pavement over concrete and concrete (without an asphalt cover), so they are quite a bit harder than I'm used to. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| 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 | 6.00 | 0.00 | 0.00 | 7.00 |
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Ran 7 miles with Wesley north of the river at an average 7:41 per mile pace in light to moderate rain with temperatures in the high 70s. We probably ran a little farther, but my Garmin 405 doesn't work well in the rain due to water hitting the bezel.
Wesley ran great today considering he is recovering from having been the overall winner of the Sleeping Bear Marathon in 40 degree weather with 30 minutes of downpouring hail. I'm still a bit stiff, with sore hamstrings from all the hard running I did in September. But this was a great way to start a weekend of running to get back on track with running at a solid weekly base. |
| 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles with Kevin north of the river. Kevin wanted to run at an 8:00 min/mile pace, and we averaged 7:58. Kevin has built his weekly base up to over 50 miles. It was 81 degrees and muggy this afternoon, but it felt cooler than some of the conditions we ran in a month or so ago. |
| 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 | | 14.50 | 4.00 | 0.00 | 0.00 | 18.50 |
| Ran 18.5 miles north of the river and at Two Rivers Park in 2:30:17 for an average pace of 8:07. Ran miles 8 through 11 at an average pace of 7:48. Was stiff when I started running the first two warm-up miles in 9:00 and 8:58. Also, cooled down the last 3 miles at 8:14, 8:22 and 8:32. Overall, it was a pretty good long run, but I really felt the need to increase my weekly base milage back to 60 miles or above. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| 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 | | 5.00 | 5.00 | 1.00 | 0.00 | 11.00 |
| Ran 11 miles with Chris north of the river. Ran 6 miles in 7:36 and 5 miles in 8:15. Chris is still recovering from having run the Arkansas Traveler 100 one week ago. Ultramarathons are a very different type of endurance running from road marathon training, so it will take a few weeks for Chris to recover and get back his road legs. Overall, it was a beautiful morning for running in the low 60s with few clouds. |
| 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 | 3.00 | 2.20 | 1.00 | 10.20 |
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10.2 mile progressive run north of the river with Chris. Ran 1 mile at 6:50. 2.2 miles at 7:27, 3 miles at 7:41, and 4 miles at 8:05. It was a beautiful moring for running, around 60 degrees with the dew point around 55. Chris was much stronger this morning than yesterday, maybe because it is the 10th day since the AT100 and he is beginning to recover.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| 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 | 7.00 | 0.00 | 0.00 | 21.00 |
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Ran 21 miles with Wesley on a beautiful but windy day. We ran the first 10 miles against a steady wind from the west that ranged between 15 and 25 mph. We started fast (7:47 mile) then running against the wind slowed our pace down to an average 8:12 per mile for the first 10 miles. We ran along the Arkansas River trail taking a detour to run around some soccer fields at Burns Park then ran over the BDB and turned around after running through the Two Rivers parking lot. With the same level of effort, we ran the second half of the run at a pace approximately 30 seconds per mile faster than the first half of the run, with miles 13 - 19 at a pace primarily between 7:30 and 7:45.
This run was a great confidence builder for me because I felt great after 19 miles and believe I could have maintained the 7:40 pace for another 7 miles. It was also good because I'm getting close to refining my plan for food, fluids, salt and gels during the Memphis St. Jude Marathon. I plan to keep one long run per week on my schedule for the next three weeks, with six weeks to go before the Memphis St. Jude Marathon. I still need to determine what my optimal pace will be for that race.
We had a great run and extended it to 21 by running over a bridge near the River Market. Running with Wesley is a lot fun. Wesley is full of encouragement and he ran very strong today. His pace could easily have been better than a minute or more per mile faster. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day. |
| 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 | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| Ran a 16 mile progression north of the river at an average pace of 8:04. Ran the first 8 miles against the wind at an average pace of 8:17 per mile; ran the second 8 miles with a 4 mile section at a 7:55 pace and miles 13, 14 and 16 at an average pace of 7:35. Had two ten minute breaks to talk with friends who I saw along the run. Overall, I felt strong at the end of the run and feel like maybe running 16 miles again tomorrow morning. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Ran north of the river with Chris and Tim. Tim ran for 6 miles since he is tapering for a half-marathon on Saturday. It was good to run with Tim. Chris ran the 5k with Tim last week. Tim took a year off from running, and now he is improving rapidly.
Chris and I ran for progression 16 miles, averaging an 8:20 per mile pace. We ran 3 miles at 8:00, 5 miles at 8:15, 5 miles at 8:25 and 3 miles at 8:30. Chris is running well having completed a 100-mile run just two weeks ago. This run was a confidence booster for Chris, who knows that when he is fully recovered, his long runs will likely be at a sub-8:00 per mile pace.
My fast switching motor units probably got a work out this morning. Overall, I probably slowed Chris down by 5 seconds a mile, but I feel good and am ready for a 6-mile tempo run tomorrow. |
| 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 | 3.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 mile run with Chris north of the river with an early 5:15 start. Average pace was 7:56 per mile on a nice 66 degree morning. Ran miles 2 through 4 at a 7:40 pace, but Chris was suffering from leg fatigue after running 16 miles yesterday. I ran behind Chris during part of the way back to watch his form and see if a change in his running form might improve his speed.
I felt better on this third consecutive day of running than I did yesterday. I've run 58 miles since Friday, so probably should take a day off. |
| 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 | | 97.20 | 48.00 | 7.20 | 1.00 | 153.40 |
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| Night Sleep Time: 152.50 | Nap Time: 0.00 | Total Sleep Time: 152.50 | |
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