| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 268.25 | 11.00 | 9.00 | 9.75 | 298.00 |
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| Saucony Endorphin Speed 2 Miles: 45.00 | HOKA Clifton 8 Miles: 152.00 |
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| Night Sleep Time: 134.50 | Nap Time: 28.00 | Total Sleep Time: 162.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 44:16 (7:23) on a mix of paved and county gravel roads on a 27-degree afternoon with a brisk wind out of the northwest.
300 crunches, 2-min plank, stretching.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 3.00 | 0.00 | 1.25 | 6.00 |
| 3 miles in 20:30 (6:50), followed by 5X400m repeats in 76, 75, and 74 (3) with 400m easy run between repeats. It was dang near perfect, around 40 degrees, and I felt good in my new shoes:)
300 push-ups and stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:25 (7:26) from lower parking area at Pinnacle Mt. Visitor Center toward Two Rivers Park (road).
300 crunches, 2.5-min plank, stretching.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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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 |
| 8 miles in 61 mins on JTR track a little later and colder than I'd planned.
8 Total Miles, including one-mile walk during planning.
350 push-ups and stretching.
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on AR River Trail in 40:23, including 3-mile tempo (Miles 4-6) in 18:49 back west against the wind; 6:21, 6:20, and 6:08. Nice afternoon around 37 degrees in LR.
HR-152; Cad-180.
600 crunches, 3-min plank, stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | 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 | 0.00 | 0.00 | 8.00 |
| 8 miles, including a couple on OT, in just over an hour. Last 3 were sub-7:00 despite this being a recovery run! Really nice out late this afternoon on the road and trail.
300 push-up and a little dumbbell action, 300 crunches, stretching.
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| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles in 1:39, mostly on the Ouachita Trail in a light, cold rain. Pleasant out there, but I'm a bit concerned about my right lower half after my first full week of training.
12 Total Miles, including a 2-mile walk after watching the Westside Story reboot with Sophia.
500 crunches, 3-min plank, stretching.
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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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in 55:54 (6:59), out-and-back on 300, on a nice afternoon.
10 Total Miles, including 2-mile walk with Max.
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| HOKA Clifton 8 Miles: 8.00 |
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| 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 | | 2.00 | 3.00 | 0.00 | 3.00 | 8.00 |
| 6 miles at JTR Track (Speedwork Day); 3 miles in 20 mins (6:40), followed by 6X400m repeats at 76, 76, 76, 75, 76, and 75.
Climbed Pinnacle Mt. with Max after for 8 Total Miles.
400 crunches, 3-min plank, stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | 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 |
| 10 miles in 1:18 (7:48) on the River Trail, out-and-back starting east from Two Rivers Park.
Push-ups and stretching.
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| HOKA Clifton 8 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
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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 |
| 9.5 miles in 1:12 and .5 walking.
10 Miles Total, along with core and stretching.
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| HOKA Clifton 8 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 6 miles on AR River Trail in 40:23, including 4-mile tempo (Miles 4-6) in 24:43; 6:24, 6:17, 6:09, and 5:53. Warm afternoon in low 60s in LR, and I felt better when I finished than when I started.
HR-137; Cad-176.
Push-ups and stretching.
7 Total Miles, including one-mile walk.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in 59:27 (7:28) out-and-back on 300 on a nice morning around 40 degrees.
10 Total Miles, including 2 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles out-and-back on Hwy. 300 and Pinnacle Valley Rd., mostly in a cold rain, but thoroughly enjoyable.
Push-ups and stretching.
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| HOKA Clifton 8 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 1 Mile with Max and Sophia in 9 mins, followed by 11 miles in 1:20:55 (7:21) out-and-back on Hwy. 300 in the opposite direction that I ran yesterday. I'd never gone this way, and it's quiet pleasant, with fewer cars...but more dogs:)
12 Total Miles. It's gorgeous in the Natural State today.
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| HOKA Clifton 8 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 | | 9.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| 9 miles at JTR track on a gorgeous, albeit windy, day. After a 2-mile warm-up, I ran 8X 400m repeats in 77, 77, 77, 76, 76, 76, 77, and 74. After a cool-down mile, I ran 2 easy miles with three of my women's track team leaders.
11 Total Miles, including 2 miles walking and picking up trash on this MLK Day, the only federal holiday designated as a day of service to our communities.
Push-ups and stretching.
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| Saucony Endorphin Speed 2 Miles: 9.00 |
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| 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 |
| 10 miles in just under 1:20 (8:00) after school while Max was in quiz bowl practice. This was the most sore I've felt since starting training 17 days ago. It was nice but extremely windy again. Need to push through the week on adrenaline (and excitement) with am and pm track practice starting tomorrow...then lighter week next week.
13 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 7 miles really easy at 5am before first JTR track team workout of the season; 2 miles during morning workout, including 4X60m acceleration intervals, as well as drills, plyometrics, and stretching. 9 Total for am.
PM: 2 miles at afternoon JTR track team workout; again included 4X60m acceleration intervals, as well as drills, plyometrics, and stretching.
Total: 14 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| AM: 6 miles really easy - on the coldest morning of year - at 5am before JTR track team workout; 2 miles during morning workout, including 8X30m acceleration intervals, as well as drills, core, and stretching. 8 Total for am.
PM: 2 miles at afternoon JTR track team workout; again included 6X30m acceleration intervals, as well as drills, core, and stretching.
Total: 13 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 5-Mile LT run on a cold afternoon in 31:16 (6:15): 6:31, 6:20, 6:14, 6:14, and 5:58. I wasn't sure how my legs would respond/cooperate today, but I like this progression.
8 Total Milea, including 3 miles walking, and I need a glass of wine and some sleep.
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| Saucony Endorphin Speed 2 Miles: 5.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in 1:46:30 (7:36) on a nice day along the Arkansas River Trail (paved), starting east from Two Rivers Bridge Parking Lot, over the Big Dam Bridge into NLR, turning around near the skate park and heading back. Enjoying running the last couple of miles leisurely with two other runners I know through the local trail running community.
15 Total Miles, including one-mile walk during half-time of NFL playoffs.
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| HOKA Clifton 8 Miles: 14.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 58:19 on a gorgeous afternoon, making my 300-LV-OT-300 loop on a recovery day. Most folks I've seen on the OT in months (if not ever).
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| 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| AM: 5 Miles before and during JTR track practice; included stretching, drills, and 3X150m acceleration runs.
PM: 2 Miles during JTR track practice; included stretching, drills, and 3X150m accleration runs.
Total: 10 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| 8 miles in 62 mins on JTR track while Max was at quiz bowl practice.
13 Total Miles, including 5 miles walking (deliberately) on track while monitoring student activities.
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| HOKA Clifton 8 Miles: 8.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 2 Miles during JTR track practice; included stretching, drills, plyometrics, and 4X60m acceleration runs.
PM: 2 Miles during JTR track practice; included stretching, drills, plyometrics, and 4X60m acceleration runs.
Total: 8 Miles, including 4 miles of deliberate walking.
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| HOKA Clifton 8 Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles at JTR track practice; drills snd core.
PM: 3 miles at JTR track practice; drills, core, and 3X2mins bleacher steps.
Total: 10 Total Miles, including 4 miles of deliberate walking.
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| HOKA Clifton 8 Miles: 6.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles, including 6X100m strides, in 42 mins (7:00) on a very windy afternoon that made it feel colder than it was.
10 Total Miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 6.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles out-and-back on Hwy. 300 on a cold - but very pretty - morning.
11 Total Miles including walking and paintball to celebrate my oldest turning 14.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| A little more sore than I liked at the start after a "rest" week, but I held it together and finished the hardest speed workout of year. It was unbelievable weather, near 60, but cold weather on the way later this week.
6X800m repeats at 2:43, 2:43, 2:44, 2:48, 2:46, and 2:43; 400m really easy run after each repeat.
8 Total Miles, including warm-up and a one-mile walk after Chiefs-Bengals.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Not sure whether my weekday schedule is going to wear me out or make me really fast and strong.
AM: JTR morning track practice, 2 miles solo before and 3 miles during workout, which included a 400, 200, and 400 set with 200 rest between each.
PM: JTR afternoon track practice, 3 miles during workout, which included a 400, 200, and 400 set with 200 rest between each.
Total: 11 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 268.25 | 11.00 | 9.00 | 9.75 | 298.00 |
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| Saucony Endorphin Speed 2 Miles: 45.00 | HOKA Clifton 8 Miles: 152.00 |
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| Night Sleep Time: 134.50 | Nap Time: 28.00 | Total Sleep Time: 162.50 | |
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