| 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 | | 18.85 | 116.55 | 0.00 | 0.00 | 135.40 |
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| NB 890v3 Miles: 5.00 | Nike Lunaracer 3 Miles: 4.00 |
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| Night Sleep Time: 135.00 | Nap Time: 7.50 | Total Sleep Time: 142.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran 2.5 easy miles on the TM at the work gym. Continued to average 1100 cal/day burned on the stationary bike and elliptical machine.
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Ran 3.5 miles on the TM at LA Fitness in 30 mins, followed by a 0.1 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles on the TM at LA Fitness in 42:30. Additionally, worked out for 60 minutes on the elliptical and stational bike.
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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 | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles in 30:45 at the Catholic HS track. Ran 5 1000 meter repeats, with 200 meter recovery intervals.
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| Nike Lunaracer 3 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.50 | Total Sleep Time: 7.50 |
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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 miles on the north side of the river with my colleague Matt, at an average pace of 7:33/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 | | 0.00 | 5.20 | 0.00 | 0.00 | 5.20 |
| Ran 5 miles in 41:55 on the TM at LA Fitness. Then did a 0.2 miles 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 | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Led Aid Station #1 at the Casa Half Marathon, then went to LA Fitness and ran 5.2 miles at an 8:30/mile pace. Then followed with a 0.2 mile cool donwn.
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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 | 5.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles on the TM in 42:15 at the gym at work. Did not feel as sore as I have after recent runs.
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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 | | 0.10 | 6.00 | 0.00 | 0.00 | 6.10 |
| Ran 6.1 miles in 49:45. Started by running 2 miles at CHS, but the track felt too hard. So I went to LA Fitness and ran 4.1 miles 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 | | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles on the TM in 59:52 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 | | 0.25 | 7.25 | 0.00 | 0.00 | 7.50 |
| Ran 7.25 miles on the TM in 60 minutes, then slowly jogged 0.25 miles to 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 | | 0.40 | 8.00 | 0.00 | 0.00 | 8.40 |
| Ran 8 miles in 64:47 (8:06/mile) on the TM, followed by a 0.4 mile cool-down in 3:41.
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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 | 8.50 | 0.00 | 0.00 | 8.70 |
| Ran 8.5 miles in 71.24 on the TM at LA Fitness. My lower tibia and ankle were really hurting. Probably need to take a day off from running. Followed 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 | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles in 83 mins on the TM at LA Fitness, followed by a 0.3 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 | 10.50 | 0.00 | 0.00 | 10.80 |
| Ran 10.5 miles on the TM in 86:40 (8:15/mile) at LA Fitness. Then jogged a slow 0.3 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 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles on the TM at LA Fitness in 82 minutes, followed by a .3 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 | 12.00 | 0.00 | 0.00 | 12.30 |
| Ran 12 miles in 95 minutes on the TM at LA Fitness, followed by a 0.3 mile cool-down. Ran 6 of the 12 miles at a 7:41/mile pace. This was my strongest run since November 15.
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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 | 12.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles in 93 minutes (7:45/mile) on the TM at LA Fitness. No cool-down due to lack of time. Ran miles 6 - 8 at a 7:19/mile pace. Felt pretty strong, and seem to be recoveriing. But still not ready to run sub-7:00 miles.
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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 easy miles in 67:36 on the TM at LA Fitness. Since I averaged an 8:27/mile pace, which is a BQ pace, I listed these as marathon pace miles. Followed 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 | | 18.85 | 116.55 | 0.00 | 0.00 | 135.40 |
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| NB 890v3 Miles: 5.00 | Nike Lunaracer 3 Miles: 4.00 |
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| Night Sleep Time: 135.00 | Nap Time: 7.50 | Total Sleep Time: 142.50 | |
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