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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)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Lunaracer 3 Lifetime Miles: 187.97
Nike Flyknit Lunar + Lifetime Miles: 379.60
ASICS Lyte 33 Lifetime Miles: 181.20
NB 890v3 Lifetime Miles: 221.10
Brooks Pure Connect Blue Lifetime Miles: 8.10
Adidas Tempo 6 Lifetime Miles: 110.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.8048.300.003.0057.10
Night Sleep Time: 27.50Nap Time: 0.00Total Sleep Time: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0017.000.000.0017.00

On a moderately windy and cloudy morning, ran with Wesley from the Two Rivers Bridge to US300, and back.  This is a great course that includes 6-miles of rolling hills.  Ran the 17 miles at an average pace of 7:41/mile.  Wore my HR Monitor and averaged 149 bpm, with a maxHR of 157 bpm.  This was a solid 17 miles, but I have some endurance to build in order to maintain that pace for 26.2 miles.

It was great running with Wesley, who helped to motivate me while I was dealing with GI issues. Felt really strong up to about mile 14, when I started having gas and GI problems from taking Endurolytes and a gel at one time after mile 9. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.100.003.0011.10

Lunch:  Ran 6.1 miles on the TM in 47:18 at an average 7:45/mile pace.

Evening:  At CHS, ran 8x600m repeats.  Averaged 6:32/mile for the first 3 repeats.  Averaged 6:27/mile for the last 3 repeats.  Averaged 7:49/mile in recoveries and cool-down.

 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.8010.200.000.0016.00

Lunch:  Ran 10.2 miles on the TM at an average pace of 8:19/mile.

Evening:  Ran 5.8 miles on the TM at an average pace of 8:43/mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

Ran 13 miles with Wesley along the last half of the Little Rock Marathon Course, including the rollign hills by Governor's Mansion and Kavanaugh hill.  Ran the first half at a 7:45 pace and the second half at a 7:25 pace on flat ground but against a moderate wind.  I felt pretty good.  Wesley ran really strong for someone who is burning very high milage every week lately.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A cross training day.  20 mins on the EFX machine, 20 mins on the lateral (groin) machine, 10 mins of reverse peddling in 10th gear on the stationary bike, 10 mins of forward peddling in 13th gear, 20 mins of complex core exercises, and 15 mins of pool exercises including high knees, skips and sprints.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.8048.300.003.0057.10
Night Sleep Time: 27.50Nap Time: 0.00Total Sleep Time: 27.50
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