| 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 | | 55.50 | 0.00 | 0.00 | 0.00 | 55.50 |
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| Night Sleep Time: 50.50 | Nap Time: 0.00 | Total Sleep Time: 50.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got a good night of sleep. Another recovery day. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles north of the river on a pretty nice morning for mid-July. Ran the first 4.5 miles in 35 min 50 secs, ran the return 4.5 miles in 36 min 54 secs -- overall 8.05 per mile. Not many people on the river trail this morning and only one other runner. The bicyclists came out late too. I only saw one bicyclists before 6:30 a.m., but saw quite a few of them after that. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| My 14-year old Black Lab kept me awake for two hours last night, so I didn't get much sleep. The morning was 77 degrees with a dew point of 71 (another hot summer morning). But I felt great with lots of energy, as I ran 14.5 miles from downtown Little Rock to the Big Dam Bridge in West Little Rock and back downtown. Started miles 1 - 5 this morning at the following per mile pace for each consecutive mile: 1: 7:56, 2: 7:59, 3: 7:46, 4:7:53, 5: 8:01. I slowed down to an 8:11 pace for miles 6 through 9. Met up with Wesley at mile 9, he continued west while I continued east. Finished a little slower at 8:25 per mile fo the last 5 miles. I didn't cramp and don't feel sore, so the increase weekly milage seems to be working. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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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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Good night of sleep. Recovery day - no work out. |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| It was a warm morning (81 degrees with a dew point of 72) to run 13-miles north of the river with Wesley. We averaged 8:07 per mile, with the following 5 miles under 8-minutes per mile: mile 2: 7:29; mile 3: 7:30; mile 4: 7:46; mile 5: 7:57, and mile 11: 7:56. My last mile crossing the Broadway Bridge and stopping at traffic lights was at 8:44, which slowed down the average for the run. I drank nearly 50 ounces of Powerade and water to keep from dehydrating, and felt good after the run. I was a bit surprised that mile 11 was under 8-minutes -- not sure how that happened. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 |
| Recovery day. Feel good. Would like to run, but know that a recovery day is better. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Met Cliff, Tina and Bridget at Lake Sylvia at 5:40. They were late due to putting out water along the trail. Started at 5:45 a.m. and finished at 9:30 a.m. Ran from Lake Sylivia to FR132 on the Catsmacker Loop course, then took the Flatside Wilderness Loop to Brown's Creek and back to Lake Slyvia. The Flatside Wilderness is a misnomer because it involves several miles of some of the steepest section of dirt roads in the area. But the top of the mountain is flat for about 1/3 mile with a spectacular view. We had an 8 minute stop for water refill, energy gels and other snacks at mile 13. Bridget and Tina are consistent sub-3:30 marathon runners, and Tina is an experienced ultra runner. Hence, they kept up with Cliff and me most of the time. It was a good 19 mile run. |
| 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 | | 55.50 | 0.00 | 0.00 | 0.00 | 55.50 |
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| Night Sleep Time: 50.50 | Nap Time: 0.00 | Total Sleep Time: 50.50 | |
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