| 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 | | 53.80 | 145.80 | 6.50 | 0.00 | 206.10 |
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| Night Sleep Time: 125.50 | Nap Time: 8.00 | Total Sleep Time: 133.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Paced Loren for the last 32 miles of the Arkansas Traveler 100, on a beautiful but cold night. It was Loren's first 100 mile run and he had to hike and shuffle along for most of the last 32 miles. It was fun, and as cool as it was, I should have signed up for the whole 100 miles myself.
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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 | | 1.00 | 1.00 | 3.50 | 0.00 | 5.50 |
| Ran 7 800 m repeats at CHS, a cycle of with 200 m recoveries for two 800's followed by a 400 m recovery. My 800s were at a moderate pace ranging from 3:15 - 3:20, except for the last 800 with Missy that was at 3:40.
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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 64:53. followed by a .2 mile cool down. Would have run farther, but ran out of time.
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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 | 7.00 | 0.00 | 0.00 | 7.20 |
| Ran 7 miles on the TM in 56:42, followed by a 0.2 mile cool down. Ran the first 2 miles in 17:10 and the next 5-miles in 39:32. Overall, a fairly east run.
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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 | | 9.00 | 1.20 | 0.00 | 0.00 | 10.20 |
| Ran 10.2 miles, mostly easy, with Steve along Pinnacle Valley Road. Finished with the last 1.2 miles at 7:10/mile for mile 10, and 6:44.mile for the last .2 miles. Thought a little speed would help stretch Steve's muscles and get him running a little smoother. We stretched afterwards. Steve has three more weeks of Tulane Alumni football in New Orleans, then he can refocus on getting his running times back.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 3.00 | 0.00 | 6.00 |
| Ran the ladder at CHS, with an average pace for 6 miles of 7:32/mile. Ran most of the ladder between 6:08 and 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 | | 0.20 | 8.50 | 0.00 | 0.00 | 8.70 |
| Ran 8.5 miles on the TM in 70 minutes, followed by a .2 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 | | 0.40 | 6.70 | 0.00 | 0.00 | 7.10 |
| Ran 6.7 miles on the TM in 54:35, followed by a 0.4 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 | | 2.00 | 16.00 | 0.00 | 0.00 | 18.00 |
| Ran 2 miles with Hershey around the neighborhood at slow 12 min/mile pace. It was Hershey's first time this Fall running with me on roads, which is hard on her canine paws.
Ran 16 miles around Two Rivers Park and along the south side of the Arkansas River Trail in 2:17:00 (8:34/mile). Ran two miles with a CHS Tennis Player and his runner Mom at around 9:00/mile. It was nice to meet them and the teenager boys mother was the better runner. She had run the Boston Marathon in 2005.
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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 | | 1.00 | 11.50 | 0.00 | 0.00 | 12.50 |
| On a beautiful early afternoon, ran 12.5 miles around Two Rivers Park, over the Two Rivers Bridge, past the Big Dam Bridge and back in 1:47:35.
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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 | | 0.20 | 9.00 | 0.00 | 0.00 | 9.20 |
| Ran 9 miles on the TM in 71 mins, running that last 7 miles at a 7:46/mile pace. Cool down with a .2 miles walk.
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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 | 6.00 | 0.00 | 0.00 | 6.20 |
| Ran 6 miles on the TM at an 8:14/mile pace. Ran 3 miles with an old pair of Kinvara 2's that I am giving to Goodwill, and 3 miles with a good pair of Nike Free 4.0s. Cooled down with a .2 mile walk.
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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 | 9.20 | 0.00 | 0.00 | 9.20 |
| Ran 9 miles on the TM in 70 mins. Finished with a .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 | | 0.30 | 9.20 | 0.00 | 0.00 | 9.50 |
| Ran 9.3 miles on the TM in 74 mins. 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 | | 1.00 | 11.50 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles on the TM at LA Fitness. After a one-mile warm-up in 8:18, ran 10.5 miles in 82:55. Finished with an easy mile at 9:06.
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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 | | 1.50 | 10.00 | 0.00 | 0.00 | 11.50 |
| Ran 10 miles in 82:10 on the TM, followed by a 1.5 mile cool-down at 9:06/mile.
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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 | | 0.40 | 10.00 | 0.00 | 0.00 | 10.40 |
| Ran 10 miles on the TM in a slow 82:55, followed by a .4 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles around Two Rivers Park at an average 8:27/mile for an easy morning run.
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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 | | 1.20 | 11.00 | 0.00 | 0.00 | 12.20 |
| Ran 12 miles on the TM. Ran the first mile in 8:19, then ran 10 miles on 80 mins, and finished with a 1.2 mile cool-down at 9:22/mile.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.80 | 145.80 | 6.50 | 0.00 | 206.10 |
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| Night Sleep Time: 125.50 | Nap Time: 8.00 | Total Sleep Time: 133.50 | |
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