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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
15.0023.5514.502.7555.80
Nike Flyknit Lunar + Miles: 11.00Nike Lunaracer 3 Miles: 11.50NB 890v3 Miles: 11.00
Night Sleep Time: 35.00Nap Time: 0.00Total Sleep Time: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.500.005.50

Ran 5.5 miles in 41:00.  Ran the first mile at 8:20 and ran miles 4 and 5 at a 6:59/mile pace. Then the rain started coming down harder and I didn't want my shoes to be soaked since I'm taking them to Texas, while going on a business trip I have next week.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.506.001.509.00

Met some running buddies at The Woodlands High School track north of Houston, TX at 4:50 a.m. and ran 9 miles at an average pace of 7:34/mile.  Ran 1-mile on the TM at the hotel, then a 2.5-mile warm-up at the track, and then ran 6x400m repeats with recovery intervals of 90, 60, 45, 30 and 15 seconds.  Next, ran a 1-mile recovery, a 2-mile tempo at just under 7:00/mile, and a 1-mile cool-down.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.500.000.0011.50

Woke up at 4:40 a.m. and ran 11.5 miles on the TM at the hotel in 85 minutes.

Nike Flyknit Lunar + Miles: 11.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.300.000.007.30

Woke up at 4:05 a.m. and ran 7.3 miles with some friends along the streets and running paths of the west central section of The Woodlands.  It was a beautiful morning with temps around 50 degrees, low dew point, no wind.  My running buddies nearly all had a triathelon they are competing in on Saturday, so they did not want to push this run very fast.  That's OK since I haven't done nearly enough easy runs lately.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.254.001.2511.50

Ran 11.5 miles in 82:51 (7:12/mile) around Scott Field.  Ran a 1.75 mile warm-up, then ran 10X200m repeats, with 200m recovery intervals. Then ran two miles at 7:14/mile as a recovery, followed by a 4-mile tempo run at 7:00/mile.  Finished by running 1.5 miles at a 7:11/mile pace.

Nike Lunaracer 3 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

On a cool morning, ran 11 miles with Steve from the east side of Pinnacle Mountain to Two Rivers Park and back, along Pinnacle Valley Road. We maintained an easy 8:15/mile pace along the rolling hills of this course.

NB 890v3 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0023.5514.502.7555.80
Nike Flyknit Lunar + Miles: 11.00Nike Lunaracer 3 Miles: 11.50NB 890v3 Miles: 11.00
Night Sleep Time: 35.00Nap Time: 0.00Total Sleep Time: 35.00
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