| 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 | | 12.70 | 25.20 | 17.30 | 7.00 | 62.20 |
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| Nike Lunaracer 3 Miles: 20.50 | ASICS Lyte 33 Miles: 9.00 | NB 890v3 Miles: 11.30 | Nike Flyknit Lunar + Miles: 10.20 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 3.50 | 2.50 | 12.00 |
| On a beautiful morning, warmed up at Scott Field for 3.5 miles, then ran with Wesley who ran to the track from his house. Ran an additional half mile warm-up with Wesley, then ran (5) 800m repeats with 800m recovery intervals. Wesley ran very strong finishing 6 800m repeats, each in under 3 minutes. I held back slightly since I ran pretty hard yesterday and have run almost 66 miles in the last week. So I ran the 800m repeats in 3:16, 3:12, 3:13, 3;14, and 3:20. I mentioned to Wesley that he was very consistent at between 2:54 and 2:56 for his 800m repeats. Also, congrats to Wesley's dad Mark who ran a serious sub-7:00 pace in a 5K in Hot Springs this last weekend. Mark has overcome some nagging injuries, and I hope he is feeling better and continues to run. Wish Mark was in LR some more so we could run together.
Ran a total of 12 miles in 1:30:12 (7:31/mile).
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| Nike Lunaracer 3 Miles: 12.00 |
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| 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 | 5.00 | 3.00 | 1.00 | 9.00 |
| Ran 9 miles on the TM, with the first 8 miles in exactly 60 minutes. Ran mile 8 in 6:53, with the last 0.4 miles at a 6:44 pace. I feel pretty strong, but need to work a lot more on endurance.
Wesley was on the TM next to me. He is running a lot of miles, and mixing up some pretty fast miles in with his endurance training. Wesley looks like he could run a very fast marathon if he wanted to.
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| ASICS Lyte 33 Miles: 9.00 |
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| 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 | | 4.00 | 1.00 | 1.00 | 2.50 | 8.50 |
| Ran speed drills at the Catholic HS track: 400m, 800m, 1200m, 1200m, 800m, and 400m. Walked 200m between intervals (not included in the distances above). Averaged 7:56 overall. Ran the 400m in 95 secs both times, the 800m in 3:14 and 3:17, the 1200m in 5:00 and 5:04. Ran the warm-up and recovery laps with other people at the track at an averaged around 8:35 per mile.
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| Nike Lunaracer 3 Miles: 8.50 |
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| 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 |
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| 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 | | 0.50 | 2.00 | 8.80 | 0.00 | 11.30 |
| Ran 11 miles on the TM in 82:28 (7:30/mile) then cooled down for 0.3 miles. Ran the last 4 miles at a 7:08/mile pace. Feeling stong after taking off yesterday from running.
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| 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 | | 7.20 | 3.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 primarily easy miles in 82:38, with a slow .2 mile cool down. After looking at my distribution of types of miles that have been run, I need to shift a larger percentage of miles into the easy miles category to avoid over-training.
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| Nike Flyknit Lunar + Miles: 10.20 |
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| 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 | 9.20 | 1.00 | 1.00 | 11.20 |
| On a beautify mid-morning in the low-60s, ran 11.2 miles on the south side of the Arkansas River in 86:30 (7:43/mile). Ran the 10th mile in 7:09 and the 11th mile in 6:39.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 25.20 | 17.30 | 7.00 | 62.20 |
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| Nike Lunaracer 3 Miles: 20.50 | ASICS Lyte 33 Miles: 9.00 | NB 890v3 Miles: 11.30 | Nike Flyknit Lunar + Miles: 10.20 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
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