| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.80 | 208.44 | 14.00 | 4.30 | 309.54 |
|
| Night Sleep Time: 261.00 | Nap Time: 16.00 | Total Sleep Time: 277.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 4.10 | 0.00 | 0.00 | 9.70 |
| Ran 5.6 miles with Emmie and Hershey in the morning, and 4.1 miles on the TM in the afternoon.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.30 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM, averaging 7:40/mile for 7.3 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 3.00 | 0.00 | 0.00 | 4.10 |
| Ran 3.3 miles on the TM at work, runing 3 miles in 23:40.
Walked Emmie and Hershey for .8 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 7.30 | 0.00 | 0.00 | 8.40 |
| Ran 7.3 miles on the TM at LA Fitness in 57:40. Then walked Emmie and Heshey in the cold for 1.1 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 7.00 | 0.50 | 0.00 | 8.00 |
| Ran 8 miles in 60 mins on the TM at LA Fitness. Ran miles 2 through 7 at 7:18/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.00 | 1.00 | 0.00 | 7.30 |
| Ran 7.0 miles on the TM in 52:40, followed by a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 9.20 | 0.00 | 0.00 | 10.00 |
| Ran 9.2 miles along part of the back half of the Little Rock Marathon course with Nick at an average pace of 7:55/mile. It was a rare 72 degree day in January.
In the evening, walked Emmie and Hershey for .8 mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 3.00 | 0.00 | 0.00 | 5.40 |
| Ran Emmie and Hershey in a light rain for 2.4 miles.
Ran 3 miles on the TM at LA Fitness in 22:30, running the last two miles in 15 mins.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 1.00 | 0.00 | 6.50 |
| After burning 1000 calories on the stationary bike and elliptical machine, ran 6.5 miles on the TM at LA Fitness, including 3 miles in 21:40.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.00 | 1.50 | 0.00 | 7.00 |
| Ran 7 miles on the TM in 50:47, including 1.5 miles at an average pace of 6:45.
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 3.50 | 0.00 | 7.00 |
| Ran another fast 7 miles on the TM, this time in 50:33, including one mile in 5:44.
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 6.00 | 0.00 | 0.00 | 12.50 |
| Ran 12.5 miles with Emmie, Eddie and some of his friends on the River Trail.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Sick with sinus congestion, but ran 4 miles on the TM in 30:35.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Walked 2 miles around the neighborhood with Emmie and Hershey on a sunny but somewhat windy afternoon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Not running until I'm done with the antibiotics I'm taking. So walked with Emmie and Hershey around the neighborhood.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 2.60 | 0.00 | 0.00 | 3.50 |
| Ran 3.5 miles on the TM, including 3 miles in 22:40/
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 5.00 | 0.00 | 0.00 | 5.50 |
| Ran 5 miles in 38 mins, with a .5 mile cool down. Included a 3 mile run in 21:35.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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 on the TM in 30:20, including a one-mile warm-up,
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 1.50 | 6.00 |
| Ran 6 miles on the TM in 45:05, including 1.5 miles at an average pace of 6:27/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Ran 7 miles with Wade and Emmie up Rahling Rd to Chenal and back averaging 8:35/mile. Then ran 3 miles with Wade, his dogs, and Hershey around the neighborhood averaging 8:13/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 5.50 | 0.00 | 0.00 | 7.20 |
| Ran 5.5 miles on the TM in 42:17, followed by a 0.6 mile cool down. In evening, walked Emmie and Hershey around the neighborhood for 1.1 mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.60 | 0.00 | 0.00 | 8.90 |
| Ran 6.6 miles on the TM in 52 mins. Walked the dogs around the neighborhood for 2.3 miles on a warm February evening.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Ran 7 miles on the TM in 54:15, followed by a 1 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Ran 16 miles with Eddie from Two Rivers Bridge to the Pinnacle Summit Overlook and back at an average pace of 8:39/mile .
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 6.90 | 0.00 | 0.00 | 12.30 |
| In the morning, ran 4.5 miles with Hershey and Emmie, then ran antother 4.5 miles alone. In the evening, walked Emmie and Hershey for 3.3 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 5.50 | 0.00 | 0.00 | 5.80 |
| Ran 5.5 miles on the TM in 41 mins, followed by a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 4.50 | 0.00 | 0.00 | 6.40 |
| Ran 5 miles on the TM in 40:15, followed by a .3 mile cool down. Walked the dogs in the evening for 1.1 mile.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 11.10 | 0.00 | 0.00 | 11.70 |
| Ran 9.8 miles along the back half of the LR marathon route, then ran 1.9 miles around downtown Little Rock. Average 8:05/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 2.00 | 0.00 | 0.00 | 5.20 |
| Ran 5.2 miles with Emmie and Hershey around the neighborhood.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 6.50 | 2.80 | 11.40 |
| Ran 9.3 miles at Scott Field with Eddie, averaging 7:11/mile. Ran two of each and averaged as follows: 200 m -- 37 secs; 400 m -- 88 secs; 800 m -- 3:14; mile -- 6:11.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 5.50 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles on the TM at 7:45/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| Ran 6 miles on the TM in 48:16, folloiwed by a 0.4 mile cool down. Walked Emmie and Hershey in the evening for 2.1 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| Ran 9 miles with Nick along the back half of the LRM and averaged 7:45/mile. Then walked Emmie and Hershey in the evening for 2 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 10.50 | 0.00 | 0.00 | 12.80 |
| Ran 10.5 miles on the Arkansas River trail with Nick and Wade averaging 7:40/mile. Did a .8 mile cool down job with Nick, and walked Emmie and Hershey for 1.5 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.30 | 0.00 | 0.00 | 11.30 |
| Walked the dogs around the neighborhood for 3 miles last night and again tonight. Ranh 5.3 miles on the TM at lunch in just under 39 mins for a 7:20/mile average.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 4.30 | 0.00 | 0.00 | 7.60 |
| Ran 4.3 miles on the TM t 7:50/mile, and with an additional 1 mile warm-up and .3 mile cool down. Walked Emmie and Hershey for 2 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Little Rock Half Marathon (13.1 Miles) 01:41:39, Place overall: 126, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.24 | 0.00 | 0.00 | 15.24 |
| Ran the Little Rock Half Marathon as a training run. Not running hard during any half-marathon or marathon race for 9-months, but ran this half-marathon to test my conditioning, which seems pretty good. Felt great afterwards, and walked Emmie and Hershey for 2-miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 6.50 | 0.00 | 0.00 | 8.70 |
| Ran 6.7 miles on the TM at an average 7:40 pace. In evening, walked the dogs for 2 miles.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Walked the dogs 2-miles yesterday and 2-miles today.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.80 | 208.44 | 14.00 | 4.30 | 309.54 |
|
| Night Sleep Time: 261.00 | Nap Time: 16.00 | Total Sleep Time: 277.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|