| 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 | | 48.40 | 92.70 | 0.00 | 0.00 | 141.10 |
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| Night Sleep Time: 117.00 | Nap Time: 0.00 | Total Sleep Time: 117.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.10 | 0.00 | 0.00 | 8.10 |
| Ran 8.1 miles in 63:37 (7:51/mile) on the Arkansas River Trail. It was a cloudy, 60 degree afternoon with a 6 to 8 mph wind. Pretty nice day for a lunchtime run. My left tibia is still sore and slow to warm up. My last mile up the Broadway bridge was in 8:15. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My left foot is partially swallen. It looks like a sprain on the upper part of my foot. So I tested it by running 4 miles in 34 minutes on the TM at the hotel. I applied ice immediately afterwards. Now my foot looks better but is still sore. Probably will take a few days off from running.
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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 | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles on the TM in 52:15. Ran the first mile in 8:35 and averaged 7:15/mile. Afterwards, my sprained foot felt a little sore. But, by Friday night, my sprain was very blue, badly swollen and very sore. So I took off Saturday from running.
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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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| On a cold (31 degrees) cloudy morning, with a mild wind, Wesley and I ran 11 miles on the south side of the Arkansas River. We started early so I could take my daughter to Sunday School and usher at church. That was good because today was photo day for the Sunday School classes.
When we started, we saw only one runner on the trail. Wesley's knee is back to normal and he's running great. I felt good through the first 7 miles, then started to feel my sprained foot and ran on it with an overpronated gait to relieve the pressure. I wore my Saucony Cortanas which are a little slow with the Archold Maximum insoles. We averaged 7:54/mile.
When I got home, my foot wasn't badly swollen, but it was very black and blue and quite sore. I put ice on my sprained foot for 3 hours this afternoon, and this evening it feels much better.
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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 | 3.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 painful miles on the TM in 23:42 (7:54/mile). Stopped out of concern that running might be causing more harm to my sprained foot.
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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 | 6.20 | 0.00 | 0.00 | 6.20 |
| Took a naproxin sodium and then ran 6.2 miles in 49.00 (7:54/mile). I felt pretty good about my pace since my first last mile up the Broadway Bridge was at an 8:25 pace. My foot was not as sore after running today compared to yesterday, and I put ice on it shortly after running. I try again tomorrow with Wesley.
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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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran 10-miles on the north side of the Arkansas River with Wesley on a 50-degree morning. Averaged 7:45/mile for the first 5 miles and 8:03/mile for the returning 5-miles against a moderate wind. My sprained foot slowing me down, with a large tendon in my foot causing most of the pain. Wesley ran great! I plan to run around 40-miles per week until this sprain heals. For now, I can't plant my forefoot at all on the left foot, so I'm running overpronated on my left foot and planting heal to toe when mid-foot plants hurt too much (about 1/3 of the time).
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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 | 14.25 | 0.00 | 0.00 | 14.25 |
| Ran 14.25 miles with Wesley along the River Trail loop on the south side of the Arkansas River, over the Big Dam Bridge and back to downtown on the north side of the river. Weather was 70 degrees when we started, but we ran in a pouring rain from miles 10 through 12. By the time we finished, it was raining lightly and the temperature was probably 15 degrees cooler. But it was the farthest I have run since spraining my left foot, and my foot was not nearly as sore today than when we ran on Wednesday.
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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 | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| On a cloudy and cool afternoon (38 degrees) with a steady 12 - 15 mph wind, ran 10.7 miles on the south side of the Arkansas River. There were only a few runners in the River Trail this afternoon.
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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 | | 0.00 | 14.10 | 0.00 | 0.00 | 14.10 |
| On a 38 degree sunny afternoon with a steady 10 mph wind, ran 14.1 miles with Wesley on the loop from downtown Little Rock, along the north side of the Arkansas River Trail, over the Big Dam Bridge, and along the south side of the Arkansas River Trail. Average pace was 8:01/mile, and ran 11 miles in the range from 7:35 to 8:05 per mile.
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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 | | 0.00 | 3.20 | 0.00 | 0.00 | 3.20 |
| Finished setting my new TM at home and tested it with a 3.2 mile run in 25.40 (8:01/mile).
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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 | | 6.00 | 5.55 | 0.00 | 0.00 | 11.55 |
| Ran 11.55 miles on the south side of the Arkansas River Trail in 1:33:05 (8:06/mile). It was a cool 50 degree afternoon with a slight 4-5 mph wind. Wearing my Saucony Cortana 2s, ran the first 6 miles at an 8:14/mile pace, then ran the final 5.55 miles at a 7:57/mile pace. Probably because the 3-Bridges Marathon is scheduled for Saturday, there were not many runners on the trail this afternoon.
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran a very easy 12.52 miles in 1:45:09 (8:24/mile) on a sunny afternoon with temps in the 50's. Ran along the south side of the Arkansas River, adding a complete loop between the Rebsamen Golf Clubhouse and the turn-about, then going to the second Verizon entrance closest to Cantrell.
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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 | | 8.20 | 7.00 | 0.00 | 0.00 | 15.20 |
| Ran 15.2 miles in 2:02:20 (8:05/mile) along the south side of the Arkansas River Trail on a nice day for running. Averaged 7:55/mile with an 8-10 mph wind to my back and 8:15/mile running against a 10-12 mph. Saw Jacob Wells in the trail, organizer of yesterday's 3B26 Inaugural Marathon, which was a terrific success, thanks in part to good running weather. There were a lot of people on the Arkansas River Trail today.
I switched between forefoot and midfoot plants for miles 2 and 3, and my average pace for those miles was 7:42/mile. But the forefoot plants were straining my sprained left foot, so I didn't do any forefoot running until the last .2 mile, which I ran at a 7:16/mile pace.
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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 | | 6.00 | 4.30 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the Arkansas River Trail. Groin muscles felt very tight to start, so started slow. Ran the first 6 miles at an 8:38/mile pace. After 6 miles, my groin muscles loosened up. Ran the last 4.3 miles in 34:36 (8:03/mile).
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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 | | 48.40 | 92.70 | 0.00 | 0.00 | 141.10 |
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| Night Sleep Time: 117.00 | Nap Time: 0.00 | Total Sleep Time: 117.00 | |
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