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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
25.4517.404.150.0047.00
Night Sleep Time: 30.00Nap Time: 0.00Total Sleep Time: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.001.000.0011.00

On a warm 70+ degree afternoon, ran 11 miles (mostly easy) from the Two Rivers parking lot to the Big Dam Bridge and back, then ran arross the Two Rivers Bridge, tuned right to go under the bridge to the loop, ran the 3-mile loop, then returned to the parking lot by running under the bridge.  Ran mile 9 in 7:52, mile 10 in 7:47 and mile 11 in 7:21.  The last mile included the Two Rivers Bridge.  Overall, averaged 8:03/mile for the 11 miles.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.402.750.009.40

Went to a track where a friend from work does her speed work with about 15 other runners on Tuesday nights.  Ran 4 warm-up miles starting at 8:20 for the first mile and averaging 8:02 for all 4 warm-up miles.  I ran the last two warm-up miles with a guy named Travis at an average pace of 7:45/mile.

Then ran eleven 440 yard dashes with 220 cool down intervals.  Averaged about 91 seconds for the 440 yard dashes, which ranged from 87 to 94 seconds.  The cool-down 220 were run at about a 9:00/mile pace.

Finally, ran a 1-mile cool-down at 7:58/mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Ran 7.6 easy miles on the TM because ran pretty fast on Tuesday night.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.400.0013.40

Ran 13.4 miles along the back half of the Little Rock Marathon course with Wesley on a warm and moderately windy day.  Averaged 7:51/mile and felt strong.  We ran shirtless since it was so warm, which was good because we haven't had many warm days for training runs.  Now it's time to taper and run around 30 miles next week prior to the Little Rock Marathon on March 2.

Wesley is running extremely strong and it was good to run with him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

On a beautiful 70+ degree afternoon, ran 5.6 miles out at Lake Sylvia with our Black Lab mix, Hershey.  I've been running with Hershey for the past month, and this was her best run.  She averaged 10:25/mile going up hill for the first 2.8 miles and 9:50/mile going down hill on the way back. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.4517.404.150.0047.00
Night Sleep Time: 30.00Nap Time: 0.00Total Sleep Time: 30.00
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