| 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 | | 56.75 | 3.25 | 0.00 | 0.00 | 60.00 |
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| Night Sleep Time: 41.50 | Nap Time: 1.00 | Total Sleep Time: 42.50 | |
| | 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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Another recovery day. |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Ran with Josh from Two Rivers to the mile 4 mark north of the river. I started us at a leisurely 7:46 to 8:00 per mile pace for the first three miles, and in retrospect, should have started slower for Josh. Ran miles 4 to 6 in about 7:55, then met up with Josh and ran at about 8:35 for two miles, then ran mile 9 at 7:50 and mile 10 at 7:07. I circled back and Josh and I walked in the last half-mile together.
Josh had just eaten dinner before we started at 6:40 p.m., and he lost his dinner at mile 5. But Josh continued running. Plus, Josh had run a total of 48 miles in the two previous days, so he was looking for a recovery run. It was good running with Josh, who is an extremely good ultramarathon runner who runs sub-7:00 miles with no problem when he isn't worn-out and sick to his stomach. Josh will be running two 100 mile runs in the next six months, and pacing a friend of ours in the Arkansas Traveler 100.
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| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Started a little late at 7:15 p.m. and ran 10.5 miles on a 90 to 94 degree evening with Wesley. Averaged approximately 8:05 per mile, but ran mile 8 in 7:21, which felt good. Wesley and I are running much better in the heat this year compared to last year.
At Wesley's suggestion, we ran the Burns Park loop at dusk and nearly were sprayed by two skunks, came close to cornering a racoon by a tree, and supprised a squirrel that jumped like a frog in the brush. The skunks got into position to spray us, but we ran far enough from them that they must not have felt threatened.
Saw Jacob at Two Rivers on Saturday morning, and Monday and Tuesday nights. Saw Joel there on Saturday and Monday. The park is consistently really busy, and that's a good thing for Little Rock. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran 7 miles on a sunny 95 degree afternoon in 59.16 or 8:28 per mile. Just trying to add some miles for the week, without pushing hard. Kind of a recovery run. Saw one of my ultra running friends running in the opposite direction on the Broadway Bridge. She was just finishing as I was starting at 11:45 a.m. Otherwise, not many people on the trail at lunchtime today. Just a couple of bicyclists. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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4th consecutive day of running - I rarely do that. Ran 12 miles in 8:09 per mile north of the river. ran 3.75 miles with Kevin, who ran great considering he hasn't been running much in the past month. Ran the first mile slow, but ran mile 2 in 7:50 and mile 3 in 7:36. My mile 4 was 7:59 but that included slowing down when Kevin decided to turn back and I decided to continue. To my surprise, my Garmin says I ran mile 7 in 7:41 just after the turn-around.
I feel good, but I need a recovery day prior to running 20 miles on Saturday with the ultramarathoners at Lake Sylvia. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recovery day.
Watching videos of Olympic running events to see what I can learn from the running form of the top runners, |
| 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 | | 16.75 | 3.25 | 0.00 | 0.00 | 20.00 |
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Ran 20 miles on the lake to lake trail at Lake Sylvia. Took a right at SR 114 and saw a bear track about three miles from the intersection of SR 179 and SR 114. A nice morning - about 65 degrees. Saw Carl Baldwin and met up with Stacy, Cliff and Jenny.
After running 16.75 miles, I kicked in some additional effort and ran the last 3.25 miles in 7:13 per mile, which was faster than I thought I could run on dirt road. Overall, a nice morning and a nice run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.75 | 3.25 | 0.00 | 0.00 | 60.00 |
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| Night Sleep Time: 41.50 | Nap Time: 1.00 | Total Sleep Time: 42.50 | |
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