| 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 | | 49.75 | 0.00 | 4.00 | 2.25 | 56.00 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran a modified version of the Capitol City Classic course with Jacob W and Kevin. Jacob has been reading Mastering the Marathon: Time-efficient Training Secrets for the 40+ Athlete. Following that book, we ran at a pace between 8:40 and 8:50 per mile. From Kevin and my perspective, we ran a relaxing recovery pace only I was the only one recovering. Kevin, Jacob and their friend Joel are training for the Tupelo Marathon on Sept. 6 and the St. Jude Marathon on Dec 1, and Jacob is hoping to beat a 3:30 time for each race. I had to cut the run short at 11.25 miles to get ready to perform Head Usher duties at church, but Kevin and Jacob continued for a 15 mile run. |
| 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 | | 9.25 | 0.00 | 0.00 | 2.25 | 11.50 |
| Ran 11.5 miles with an ultramarathon running friend south of the river. Ran 2.25 miles in 9 intervals (with 20 to 30 second rests between sprints) and in those miles we averaged 6:42 per mile. In beautiful 88 degree weather, we ran 8 miles at an average 8:07 pace. Although my Garmin reported a 6:42 average pace during the intervals, our actual interval pace was around 6:05 per mile during intervals of 0.2 to 0.5 miles. Then I drove 3 miles down Riverfront Dr. to the BDB and ran 3.5 miles, averaging 8:15 in the first 1.5 miles and cooling down at an average pace of 9:09 for the final 2 miles. These were good intervals tonight and I feel that I benefitted from them, but I really need to learn how to pace myself better so I can run a little slower like 7:00 per mile intervals. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery day, after 56.25 miles in the past 5 days. I thought I would really feel some muscle soreness after the run yesterday, but I feel pretty good. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Unseasonably cool morning for Arkansas in August - approx. 69 degrees. Ran 10 miles north of the river with Wesley. People were out on the trail this morning and Wesley commented that cool mornings like this make it easy to get up early and run. Wesley is running very strong. We ran miles 2 through 5 at 7:30 per mile or less we think, but neither of us had our Garmins so that's a guess. Ran the second 5 miles at closer to an 8:15 per mile pace. So overall, we averaged under 8:00 per mile. I held back a little in the second 5 miles since I will be running tomorrow morning. For me, I've run a lot of miles in the past two months and need to start tapering for the HM in Philly in mid-Sept and to focus more on speed work in the next three weeks.
We met a guy in his late 60's who grew up about 1/3 mile from me in Littleton, Colorado - it's a small world. |
| 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 with no running or work out. |
| 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 | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
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Ran 12 miles north of the river with Wesley. Started by running 5.5 miles including a 4 mile tempo run with an average pace at sub-7:20 min per mile. Then met up with Kevin and ran 6.5 miles at a 7.43 min per mile pace. Overall, we ran the 12 miles at a 7:40 min per mile pace, which is within the aerobic zone of Wesley and Kevin. The 20% upper limit of Wesley's aerobic zone is 7:47 min per mile and of Kevin's aerobic zone is just a little over 8:00 min per mile.
The 20% upper limit of my aerobic zone is 9:27 min per mile, so I am training to improve my pace so that when I run with Wesley and Kevin, each of us gets a solid aerobic workout. My running form needs improvement, and I'm struggling to run with good form throughout a medium-long run. Please let me know if you have ideas on how to improve running form.
It was good for all three of us to run together, we haven't done that much throughout this summer. However, Kevin has moved 20 mile closer to downtown Little Rock, so we should be able to start running together on a more regular basis. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran 11.25 easy miles, 7 miles with Abtin from the Big Dam Bridge to the soccer fields on Riverfront Dr. and back, and 1.5 miles with Reid Landes. Abtin is running very good - at a pace of approximately 8:50 minutes per mile despite having runner's knee. He's on track to run the Soaring Wings HM at the end of October. This morning I saw a number of people on the trail. Amy and Austin in the parking lot at Two Rivers, Joel P on the trail, Howard H on the trail, Sanjeev J. on the trail, and Reid on the trail. Reid is a solid ultramarathon runner and will be running the Arkansas Traveler 100 on October 6. I saw Reid ahead of me just after the Big Dam Bridge and caught up with him. He had run the North Little Rock side and Abtin and I ran the South side of the river. Overall, it was a good recovery run. |
| 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 | | 49.75 | 0.00 | 4.00 | 2.25 | 56.00 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | |
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