| 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 | | 289.25 | 0.00 | 21.50 | 4.25 | 315.00 |
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| HOKA Clifton 8 Miles: 47.00 | Saucony Endorphin Speed 2 Miles: 33.00 |
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| Night Sleep Time: 167.50 | Nap Time: 0.00 | Total Sleep Time: 167.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile walk.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Hoof It For Heifer 20K (12 Miles) 01:34:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| After the rain passed, it was a nice day for running hard and pushing the pace on some technical trails at Petit Jean State Park.
Other than a pretty hard fall and splash in the creek about a half-mile from the finish line, everything went smoothly, and I was proud of the effort.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5.5 mile hike on Ouachita Trail and 3.5-mile easy run while waiting on Max's soccer game to start.
9 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 | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 |
| AM: 5 miles, including a 15-minute fartlek and 2X200m.
PM: 2 miles, including 4X200m.
Total: 8 miles, including one-mile walking.
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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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 4 miles, including a 400 in 78 seconds and then a second in 68 seconds (pacing different 800m runners), at morning JTR track workout.
10 Total Miles, including 6 miles walking during lunch, planning, afternoon JTR track workout, and before sunset.
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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 | | 10.00 | 0.00 | 4.00 | 0.00 | 14.00 |
| AM: 5.5 miles, including 4-mile tempo in 24:13 at JTR track before school. Mile splits were 6:08, 6:05, 6:05, and 5:55.
PM: 5 miles marking OUachita Trail race course from Visitor's Center to Lake Bista Rd.
Total: 14 miles, including 3.5 miles walking.
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| Saucony Endorphin Speed 2 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles easy, starting north on Hwy. 300.
7 Total Miles, including 2 miles walking at track meet.
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| HOKA Clifton 8 Miles: 5.00 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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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 |
| 5 miles easy in Pleasant Valley neighborhood during kids' piano/voice lessons.
10 Total Miles, including 5 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 miles in 2:08 on a spring morning that dipped into 30s. First 5 miles on pavement in roughly 7:30/mile, next 5 miles on trails and connecting paths in Pinnacle Mt. State Park at 8:30/mile, and last 6 miles on pavement at just under 8:00/mile. Left knee throbbing on top during latter half of run, which is not ideal, but manageable (I think).
18 Total Miles, including 2 miles walking.
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| HOKA Clifton 8 Miles: 16.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6+-mile hike on Ouachita Trail to sweep the course after Saturday's OT50.
8 Total Miles, including 2 miles walking at dusk.
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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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| AM: 4.5 Miles, including 4X600m intervals, during morning JTR track workout; ran 1:59, 2:10, 1:51, and 2:04, alternating between my boys and girls, and encouraging a progression from 80 to 100% between 1st and 3rd interval.
PM: 3 Miles, including 4X600m intervals, during afternoon JTR track workout; ran 2:10, 2:00, 2:00, and 1:55, and encouraging a progression from 80 to 100% between 1st and 3rd interval.
Total: 11 Total Miles, including 3.5 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 | | 10.50 | 0.00 | 0.50 | 0.00 | 11.00 |
| AM: 5 miles at morning JTR track; easy running with 4X100m pick-ups.
PM: 3 miles at afternoon JTR track; easy running with 4X100m pick-ups.
Total: 11 miles, including 3 miles walking.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 miles in 23:27 around the indoor football facility during a stormy lunch break.
5 miles in 39:00 around the indoor football facility during a still stormy planning period. I ran the last mile barefoot because its soft turf and I'm looking for unique stimuli.
9 Total Miles, including 1 mile walking. You always got to make the best of it.
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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 | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 6-mile tempo in 37:22 (3:14) on a cool morning, starting north on Hwy. 300. Worked my way into this run with a 6:21 and 6:25, but finished with a 5:59.
8 Total Miles, including 2 miles commuting.
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Late night at track meet but always worth getting up to run with an ultra trail running OG in the Ouachita National Forest. Podog and I knocked out a classic 19.75 mile loop that starts from Lake Sylvia trailhead.
21 Total Miles, including an afternoon walk.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles along Hwy. 300 and Roland Cutoff.
12 Total Miles, including 4-mile hike at Lake Fayetteville.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles in Lake Sequoyah Park and surrounding neighborhoods.
8 Total Miles, including one-mile walk.
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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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: 4 miles during morning JTR track workout; included a 200-400-600-400-200 with my kids.
PM: 4 miles during afternoon track workout; included 2X50, 2X100, 4X200, 1X300, 2X400, and 1X600 (not necessarily in that order).
Total: Roughly 10 miles, including lots of quality speedwork and 2 miles walking.
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| Saucony Endorphin Speed 2 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 7 recovery miles (really easy) on the JTR track.
11 Total Miles, including 4 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 miles, including 15-minute Fartlek, at morning and afternoon JTR track practices.
10 Total Miles, including 4 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3 miles, including an 800, 1600, and second 800 at roughly tempo pace during track practice, followed by 3 easy miles solo.
8 Total Miles (at least), including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6.5 easy miles during kids' piano practices.
9 Total Miles, including 2+ 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 | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 6-mile tempo on a warm, windy day, working hard to hit 37:30 (6:15) on Highway 300, north to Monnie Springs and back. I did this workout because I needed it mentally, not because it was planned. It was effective, and I still have a week to taper.
10 Total Miles, including 4 miles walking before Sophia's bsck-to-back soccer games.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles easy before Max's soccer game and 3 miles walking.
7 Total Miles.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles easy along Hwy. 300 and Pinnacle Valley Road during Max's soccer practice.
10 Total Miles, including 4 miles walking.
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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 |
| | Add Comment |
| | 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: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles in 20:15 (6:45), including 4 striders, during JTR track practice with state qualifiers.
7 Total Miles, including cool-down and 3 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Race: |
Almira 50 Mile Trail Run (50 Miles) 07:38:03, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| Great time running the Almira 50 at Village Creek State Park in Northeast Arkansas. This was only the second year of the event, which also offers a trail marathon option, and my time of 7:38:03 established a new course record.
More importantly, I got to spend the weekend with some of my favorite humans!
Thanks to Race Director, Michael Hirons, and all the great volunteers for putting on a wonderful event.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 289.25 | 0.00 | 21.50 | 4.25 | 315.00 |
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| HOKA Clifton 8 Miles: 47.00 | Saucony Endorphin Speed 2 Miles: 33.00 |
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| Night Sleep Time: 167.50 | Nap Time: 0.00 | Total Sleep Time: 167.50 | |
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