| 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 | | 56.00 | 0.00 | 0.00 | 0.00 | 56.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 easy miles in about 52 minutes, up a major hill (Rawlings to Chenal) by my house. Nice morning with several people running the same running/bike path. Could have run a lot further, but I need to go easy on my left knee so I can run several more miles tomorrow morning. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Ran 12 miles with Wesley on a 79 degree morning with the dew point at 70. I tried a brand new pair of Triumph 8 running shoes, and my left knee felt fine afterwards. So it's time to retire another pair of running shoes. It was a great way to start the week.
Wesley told me about a brand of instant oatmeal I plan to try, since I eat oatmeal at least once nearly everyday. I'm reading Scott Jurek's book Eat and Run. Very interesting. I've experienced a number of the same things running and training for short ultras (50 K runs). I'm working on overcoming leg muscle cramps so I can run farther, and adding distance to my weekly running seems to be helping. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running or working out today. Time to recover. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran 11 miles on the North side of the Arkansas Rivery on a beautiful morning with temps around 62 degrees and a low dew point. Met Wesley at the 7.5 mile marker. I really felt good running in my new pair of Triumph 8's. Didn't wear my Garmin, but figure we ran at about a 7:50 per mile pace.
Put ice on my knee throughout the day, and it felt great for Family Night tonight. We say the movie Brave, which was a good kid's animated story, at the Chenal Theater. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran 10-miles with Wesley north of the Arkansas River on a warm morning about 76 degrees with a dew point of 63. Averaged 8:02 per mile, but ran the 7th mile in 7:48 and the 8th mile in 7:51. I didn't know I was running at quite that fast of a pace. Wesley ran 11 miles, including 6 miles with me and 5 miles at about 6:25 per mile (What a Gazelle!).
I feel great but will recover more tomorrow so I can run 20-miles of dirt forest service roads with some ultra friends on Saturday. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Today is a recovery day. No running and no working out at the gym.
Met some running buddies at a local restaurant on Friday evening for some great conversations. Stayed until nearly 10:00 p.m., which was late for me since I plan to wake up at 3:45 a.m. to go running on Saturday. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Woke up at 3:45 a.m. to meet Jenny, Deb, Stacey, Reid and Josh at Lake Sylvia at 5:00 a.m. Lake Sylvia is in the Ouachita Mountains about 35 miles west of Little Rock, and the location of several forest service roads used extensively by ultra runners to train for the Arkansas Traveler 100 (AT 100).
Ran 17 miles. The frist 5 miles were an out and back run, then our group met up with another group including Po Dog, Tom, Rich, and PT, and we ran for 6 miles, at which point I turned back since I needed to be home by 9:30 a.m. During the last 6 miles, I ran past several people I haven't seen since the AT 100 last year.
It was a warm, dry morning even in the mountains. My car thermometer said 71 degrees at 5:00 a.m. and 82 degrees at 8:15 a.m. I was very tired driving back to Little Rock so I'm glad I only ran 17 miles. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.00 | 0.00 | 0.00 | 0.00 | 56.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
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