| 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 | | 368.00 | 0.00 | 19.00 | 3.00 | 390.00 |
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| Saucony Endorphin Speed 2 Miles: 25.00 | HOKA Clifton 8 Miles: 9.00 |
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| Night Sleep Time: 187.00 | Nap Time: 0.00 | Total Sleep Time: 187.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy on Pinnacle Mt. mtb trails, starting from VC.
6 Total Miles, including 1 mile 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles on JTR track in 38:45; 4 striders.
8 Total Miles, including 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7 miles barefoot on artificial turf indoor field.
12 Total Miles, including 5 miles walking (2 with Max).
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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 |
| 5 Miles in 36:48 starting east from Burns Park before Sophia's first soccer game.
5 Miles in 36:48 starting west from Burns Park before Sophia's second soccer game.
12 Total Miles, including 2 miles commuting.
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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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 |
| 5 mile at sub-7:00 pace before Sophia's soccer game.
9 Total Miles, including 4 miles walking and mowing.
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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 |
| 5 miles, including 8X400m repeats in 82 and 80 (7), at JTR track before school.
8 Total Miles, including 3+ miles walking.
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| Saucony Endorphin Speed 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 nice and smooth miles, out-and-back from house to Roland Cutoff-Hwy 300 T.
14 Total Miles including 6 miles walking, three of which were with Max at Pinnacle before his soccer practice.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles, out-and-back from house to Roland Cutoff-Hwy 300 T.
14 Total Miles including 6 miles walking, three of which were with Max at Pinnacle before his soccer practice.
Very similar to yesterday's run, with tempo planned tomorrow.
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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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| RAM: 6-mile tempo in 37:49 (6:18) on a warm morning, out and back on Hwy. 300 (north).
PM: 4 miles easy on Hwy. 300 (north).
12 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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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 in the heat during my planning period; 3 more a couple hours later during Max's piano lesson.
8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 2X3-mile runs at Burns Park before Max's soccer games.
6 miles at Rattlesnake Ridge.
4 miles walking, 2 of which were with Max.
Total: 16 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.5 miles at 7:18/mile on a muggy morning; counterclockwise Hwy. 300-Roland Cutoff Loop.
11 Total Miles, including 1.5-mile walk.
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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 | 4.00 | 3.00 | 15.00 |
| AM: 7 miles, including 6X800m repeats, at JTR track before school; 2:45, 2:43, 2:40, 2:39, 2:36, and 2:35.
PM: 4-mile tempo (unplanned, but needed) in 24:50 (6:13), O-B on Hwy. 300 and sidesteet cutoff.
Total: 15 miles, including 4 miles walking.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 8.5 miles, OB to Roland Cutoff-300 T and 4 striders in front of my house.
PM: 60 mins (6ish miles) at Pinnacle VC trails.
Total: 18 miles, including 3.5 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 miles easy, OB to Roland Cutoff-300 T.
PM: 3 miles in 22 mins before my daughter's drama club production of Matilda!
Total: 14 miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 3.00 |
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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 | 6.00 | 0.00 | 14.00 |
| AM: 6-mile tempo in 37:19 (6:13) after one-mile warm-up at JTR track; smooth and controlled.
PM: 3 recovery miles very easy, OB north on Hwy. 300.
Total: 14 miles, including 4 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Busy morning and not a lot of sleep, but I ran 4 miles in 30 mins. Also walked 4 miles this afternoon at school, and push-mowed lawn.
10 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles at Lake Fayetteville in 3:06:52 (8:30), with 7 miles on single track and 15 on paved bike path. Much of the latter half of the run was in pouring rain, and it was incredibly refreshing! Only drank 20 ounces of tailwind for entire run.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 8 miles OB on Crossover in Fayetteville (hills).
PM: 2-mile walk with kids and 5 miles really easy in Roland.
Total: 15 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I'm feeling a little fatigued, but managed 6 easy I'm 50 mins before school (hills up LV Rd), 4 miles walking, and 2 miles push mowing.
Call it 12 Total Miles.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 7 miles in 54:47, OB on 300.
PM: 5 miles barefoot in JTR Champion Center (indoor field).
Total: 16 Total, including 4 miles walking (2 with kids at Pinnacle Mt.).
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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 | 3.00 | 0.00 | 14.00 |
| AM: 6 miles easy (50 mins) on LV hills.
PM: 5 miles during planning period, including 3 miles in 19:00 (last 2 at 6:13 and 5:53!).
Total: 14 miles, including 3 miles walking and running easy to mark tomorrow's XC tryout course.
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| HOKA Clifton 8 Miles: 6.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 2 miles at middle school XC "tryouts."
Lunch: 3.5 miles in 25 mins in the adjacent hilly neighborhood.
PM: 8 miles in 55:26 (6:56), OB to Roland Cuttoff-300 T.
Total: 14 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 6 miles easy, OB north on 300.
PM: 5 miles even easier, a little depleted on a warm afternoon.
Total: 16 miles, including 5 miles walking during last day of school, with lots of kids wanting to be outside.
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Up and out at 5am to catch the sunrise on Pinnacle Mt. The East Summit Trailhead is 4.5 miles from my front door.
13 relaxed miles, and even with a 30-minute mile (6) that included climbing and stopping for pictures, I still averages under 11 mins/mile, which is descent at the end of a long week with one more big one ahead.
17 Total Miles, including 4 miles walking at my parents' house.
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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 on our land.
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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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| 35.7 miles, up and down Mt. Nebo (7 times), as part of an annual "King of the Mountain" running challenge started by a handful of local ultra runners and good friends.
40 Total Miles, including 4 miles walking in Roland on a pleasant evening.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles really easy in Boyle Park (downtown) while my windshield was being replaced.
8 Total Miles, including 2 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 | | 368.00 | 0.00 | 19.00 | 3.00 | 390.00 |
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| Saucony Endorphin Speed 2 Miles: 25.00 | HOKA Clifton 8 Miles: 9.00 |
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| Night Sleep Time: 187.00 | Nap Time: 0.00 | Total Sleep Time: 187.00 | |
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