| 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 | | 22.20 | 7.00 | 0.00 | 0.00 | 29.20 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 7.00 | 0.00 | 0.00 | 13.70 |
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Ran 13.7 miles with Kevin on a beautiful cool morning south of the Arkansas River and at Two Rivers Park. Started slow because it took me a while to warm up and my left knee continues to heal from the Smith Mountain run. Ran mile 2 through 7 at 8:11 to 7:57 per mile. By the end of 7 miles, I felt warmed up. Ran each mile from 8 through 13.7 in under 8:00 per mile, with mile 12 at 7:29, mile 13 at 7:20 and the last 0.7 miles at 7:28 per mile. I had quite a bit left, but didn't want to push too hard with the HM next Sunday. After I finished, Kevin ran the 1.5 miles to the BDB at approx. a 7:00 per mile pace -- AWESOME running strength!
Overall, it was a good last hard run before the Philly Rock n Roll HM next Sunday. It's going to be easy runs for the rest of this week as part of my mini-taper. I am looking forward to Sunday morning speed workouts based on Brad Hudson's book Run Faster, starting on 9/23/12. |
| 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 |
| No run, just a long work day. Early morning - woke up at 3:45 to catch a 6:20 a.m. flight. Traveled to Rhode Island for work. Provided training at a power plant until 6:30 p.m. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Started to taper for the Philly Rock n Roll HM by running 6 miles in the evening around Bryant University in Smithfield, Rhode Island. Bryant U. has a 2.5 mile cross-country trail around the campus that includes various running conditions such as grass, sand, dirt roads, pavement, hills, and flat sections. My left knee was extremely stiff and weak throughout the run, which was a real slog averaging 9:25 per mile. Afterwards, I ate a great baked lobster dinner at a local restaurant. Then, I put my left knee on ice off and on for a couple of hours. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 easy mile around Bryant University. My left knee was a little stiff tonight, but not nearly as bad as last night. I took a solid two miles to warm up and averaged 8:50 per mile for the run. But each mile was successively faster up to the 5th mile at a 7:20 pace. The variety of running surfaces on the trail tend to slow down the pace a lot. College students and some older people (possibly faculty) were watching me run the trail as if they don't see too many people in their mid-fifties running that trail so fast. The students were courteous and several made encouraging comments. Afterwards, I went back to Paretti's Restaurant and had their scallop stuffed baked lobster with sweet potato fries and a salad -- the same dinner I ordered the previous night -- it was soo good. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Did not run. Recovering for the Philly Half Marathon. |
| 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 |
| Rest day. Recovering for Philly HM. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles around the Rutgers University - Camden Campus, Felt good. Ran second mile in 7:20 per mile. |
| 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 | | 22.20 | 7.00 | 0.00 | 0.00 | 29.20 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | |
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