| 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
The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. --Theodore Roosevelt 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 |
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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 |
| 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 |
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| | 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 |
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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 |
| 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 |
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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 |
| 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 |
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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 |
| 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 |
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| | 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 |
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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 | |
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