| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 284.25 | 0.00 | 11.75 | 6.00 | 302.00 |
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| HOKA Clifton 8 Miles: 161.50 | Saucony Endorphin Speed 2 Miles: 48.00 |
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| Night Sleep Time: 200.00 | Nap Time: 0.00 | Total Sleep Time: 200.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles, including a 300 and 3X200 at morning JTR track practice, 3 miles walking, and 1 mile east at afternoon practice (along with stretching and drills).
8 Total Miles.
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| HOKA Clifton 8 Miles: 5.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles easy (7:45) on a nice morning and 2 miles walking.
7 Total Miles.
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| HOKA Clifton 8 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking at expo.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
2022 Little Rock Marathon (26.22 Miles) 02:55:21, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| The 2022 Little Rock Marathon was the culmination of my first block of training for the Western States 100 in June. I needed/wanted to get my turnover back, and I took a shot at it on an unseasonably (and unreasonably) warm day that reached 80 degrees with nearly 100% humidity and light showers.
I ran my tempo pace (6:18) through the half in 1:23, but couldn't hold it together on back half, running Miles 22-25 poorly, but feeling fine at finish and thinking I could have kept prodding along at 7:30-8:00 pace for a bit if needed.
My last road marathon was five years ago, and this was a little over a minute slower. Finished fourth overall (should have been third!) and second in age group (to the dude who finished third).
In honor of my fourth place finish, I'm having four beers.
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| Saucony Endorphin Speed 2 Miles: 27.00 |
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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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 4 miles, including 4X400m, at morning JTR track workout.
8 Total Miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 4.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles easy at JTR track and 2 miles walking.
6 Total Miles.
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| HOKA Clifton 8 Miles: 4.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles, including 15-minute Fartlek, at morning JTR track workout.
8 Total Miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 4.00 |
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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 | | 7.75 | 0.00 | 0.00 | 2.25 | 10.00 |
| AM: 4 miles, including 2X800m repeats, at morning JTR track workout.
PM: 3 miles, including 2X800m repeats, 2X100m repeats, and a 200m.
Total: 10 Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 7.00 |
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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 |
| 5 miles easy on JTR track before school.
8 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 5.00 |
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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 58 mins on a pleasantly cold and sunny morning.
10 Total Miles, including 2 miles walking.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in approximately 57 mins on a lovely afternoon.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles easy on a cool, clear morning.
7 Total Miles, including 1 mile walking.
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| HOKA Clifton 8 Miles: 6.00 |
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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 | | 11.00 | 0.00 | 3.75 | 0.25 | 15.00 |
| AM: 5 miles, including 3X4min tempo intervals at morning JTR track workout.
PM: 4 miles, including 3X4min tempo intervals and 2X200m at afternoon JTR track workout; 6 easy miles after in 47 mins.
Total: 15 miles.
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| HOKA Clifton 8 Miles: 15.00 |
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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 |
| 5 miles easy on JTR track on a nice morning; 1 mile walking and lots of time on my feet at afternoon track meet.
6 Total Miles.
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| HOKA Clifton 8 Miles: 6.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles in 37 mins and 2 miles walking.
7 Total Miles.
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| HOKA Clifton 8 Miles: 5.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles easy, including 4 striders, on JTR track before school.
8 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 5.00 |
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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 |
| 11 Miles with a local trail group organized by my friends at Fleet Feet Little Rock. We headed west on OT from Northshore Landing Trailhead on Highway 300, and after 6 easy miles with good conversation, I ran the last 5 miles aggressively at around 9 mins/mile.
13 Total Miles, including 2 miles walking with Max and Sophia at Pinnacle Mt. State Park.
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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 an hour on a very warm afternoon along Hwy. 300.
10 Total Miles, including 2-mile hike with Mom and Sophia.
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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 | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| Speed work at Magnet Cove track on a warm, breezy afternoon with a front moving in.
10X400m repeats in 78, 76, 76, 75, 75, 77, 76, 75, 73, and 71.
9 Total Miles, including 3-mile warm-up and 1-mile cool-down.
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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 | | 39.00 | 0.00 | 0.00 | 0.00 | 39.00 |
| 39-mile birthday run in 6:12:58, leaving the house with only $6 in my shorts and relying on barns and gas stations for aid.
It's been a good start to Spring Break.
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| HOKA Clifton 8 Miles: 39.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2-mile hike with Mom and kids before heading back to LR.
5 miles on a beautiful afternoon along Hwy. 300, starting north for a change.
7 Total Miles.
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| HOKA Clifton 8 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles in 43:45 on a beautiful afternoon in Roland.
7 Total Miles, including (at least) 1 mile 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 | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 5-mile tempo in 30:48 (6:12) on another beautiful day in the rolling hills of Roland.
9 Total Miles, including one-mile warm-up in 7:30 mins and a brisk, 3-mile walk at sundown.
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| Saucony Endorphin Speed 2 Miles: 5.00 | HOKA Clifton 8 Miles: 1.00 |
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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 |
| 9.5 miles at Kessler Mt. Regional Park in Fayetteville. A beautiful day with lot of positive energy...look forward to returning soon.
10 Total Miles.
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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 |
| 7.5 miles on River Trail in 53:21, including a flowy back half at sub-7:00 pace with a tailwind.
10 Total Miles, including 2.5 miles walking before Sophia's soccer game.
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| HOKA Clifton 8 Miles: 7.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 5.5 miles, including "the loop" plus a little extra (4 miles) at sub-7:00 pace, at JTR morning track workout.
PM: 2.5 miles, including 2X300-100 intervals (100m walking between) at JTR afternoon track workout.
Total: 9 miles, including 1 mile walking during planning period.
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| HOKA Clifton 8 Miles: 8.00 |
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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 | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| AM: 4 miles, including 4X600m intervals, at morning JTR track practice. I ran the 1st, 3rd, and 4th interval with our two fastest 8th graders (2:07, 2:03, and 1:55), and the 2nd interval with two of my senior girls in 2:15.
PM: 3 miles, including 4X600m intervals , at morning JTR track practice. These were a bit slower, and very controlled, around 2:10/interval with two of my distance runners.
Total: 6 miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3-4 miles walking and a mile and 4X100 meter pick-ups during afternoon track practice.
5ish Total Miles.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 11 miles at Petit Jean State Park.
14 Total Miles, including 3 miles walking.
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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 | | 284.25 | 0.00 | 11.75 | 6.00 | 302.00 |
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| HOKA Clifton 8 Miles: 161.50 | Saucony Endorphin Speed 2 Miles: 48.00 |
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| Night Sleep Time: 200.00 | Nap Time: 0.00 | Total Sleep Time: 200.00 | |
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