| 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 | | 437.50 | 37.00 | 5.00 | 6.50 | 486.00 |
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| Night Sleep Time: 180.00 | Nap Time: 0.00 | Total Sleep Time: 180.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles in 46:30 and 2 Miles walking at 2.0 incline on TM.
10 Total Miles including 2 Miles commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
War Eagle Tail Twister 50K (31 Miles) 04:07:12, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Returned to Northwest Arkansas for another romp around Hobbs State Park in the War Eagle Tail Twister 50K.
I ran hard and executed my plan on a hot day with 95% humidity. The effort was good for a second place overall finish in 4:07:12 (7:58/mile), over two minutes under the previous course record.
But the new course record belongs to race winner, Nick Lewis, who's back in Arkansas and running really well. Nick, who was runner-up at Leadville back in 2008, finished just under 4 hours, which is pretty damn impressive given the heat and humidity. I enjoyed running and chatting with Nick for the first half of the race.
Okies were well-represented as well, with Victor Brown coming in third in 4:10. Victor's extremely talented, and if he locks in his nutrition planning, he'll be tough to beat.
Big thanks to James, Mike and Rush Running Co. for putting on such a top-notch event. And, of course, I want to praise all the volunteers and Hobbs State Park staff for their work and dedication.
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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 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking at Crystal Bridges Museum and back home in Little Rock at neighborhood 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles walking at 2.0 incline on TM.
17 Total Miles including one-mile commute.
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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 |
| 8 Miles in 64 mins on TM.
9 Total Miles including one-mile commute.
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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 | 6.00 | 1.00 | 0.00 | 23.00 |
| AM: 14 Miles walking at 2.0 incline on TM.
PM: 7 Miles in 47 mins on TM; 6:58 (3), 6:48 (1), 6:40 (1), 6:27 (1) and 6:18 - 5:56 (1).
Total: 23 Miles including 2 Miles commuting.
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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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 43 mins on TM.
8 Total Miles including 2 Miles commuting.
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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 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 61 mins on TM; 4 striders.
10 Total Miles including one-mile commute and 1 Mile with kids at 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles at park, including 1 Mile with Max in 11 mins.
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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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 8 Miles at Scott Field track on a nice morning. It took awhile to get going after a week of resting and relaxed post-race running, but I managed a few striders and 4X400m Repeats in 88, 86, 86, and 84. Comfortable pace was intentional as I head into heavy mileage training block over next four weeks.
10 Total Miles including 2 Miles walking to and from church and around patents' land.
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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 | | 19.00 | 8.00 | 0.00 | 0.00 | 27.00 |
| AM: 8 Miles in 53:50 on TM.
PM: 18 Miles in 2:21 on TM; 4 striders.
Total: 27 Total Miles including one-mile commute.
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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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:22 on TM.
20 Total Miles including 2 Miles commuting.
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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 | 2.00 | 0.00 | 0.00 | 19.00 |
| 8 Miles in 59 mins and 8 Miles walking at 2.0 incline on TM.
19 Total Miles including 3 Miles walking/commuting.
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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 | | 14.50 | 2.00 | 3.00 | 0.50 | 20.00 |
| AM: 12 Miles in 92 mins on TM; 4 striders.
PM: 5 Miles in 32:50 on TM; Miles 3-5 at 6:18/mile.
Total: 20 Total Miles including 3 Miles walking/commuting.
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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 | | 25.50 | 0.00 | 0.00 | 0.50 | 26.00 |
| 25 Miles in 3:17 on TM; 4 striders.
26 Total Miles including one-mile commute.
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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 | 0.00 | 0.00 | 2.00 |
| 2 Miles jogging with Max and hiking around parents' land.
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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 |
| From my parents' house, I ran along Hwy. 171 to the intersection of Hwy. 270 and up the hill to front gate of Camp Tanako, the Methodist summer camp where my kids spent last week. I met my Dad just past the 8-Mile mark and walked the final 2 Miles with him back to the house (he just had hernia surgery).
13 Total Miles including 3 Miles walking to and from church and at the park, now back in Little Rock for a relaxing Father's Day afternoon.
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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 | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| 4 Miles in 30 mins, 4 Miles walking at 2.0 incline, 16 Miles in 2:03, and 1 Mile walking at 2.0 incline; 25 Total Miles.
27 Total Miles for the day including 2 Miles commuting.
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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 | | 28.00 | 2.00 | 0.00 | 0.00 | 30.00 |
| Noon: 21 Miles in 2:40, including Mile 21 at 6:27 - 6:15, and 1 Mile walking at 2.0 incline on TM; unexpected energy after 2 hours of steady running with no water.
PM: 7 Miles in 56 mins on TM.
Total: 30 Miles including one-mile commute.
Legs a little fatigued yesterday, but bounced back nicely today. Another example of why we should always lace them up and see what happens.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 12 Miles in 93 mins and 2 Miles at 2.0 incline on TM.
18 Total Miles including 2 Miles commuting and 2-Mile walk with Evan.
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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 | | 32.50 | 0.00 | 0.00 | 0.50 | 33.00 |
| AM: 21 Miles in 2:46, including 4 striders, and 1 Mile at 2.0 incline on TM.
PM: 9 Miles walking at 2.0 incline (and a bit faster than normal at 13:57/mile) on TM.
Total: 33 Miles including 2 Miles commuting.
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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 | | 24.50 | 0.00 | 0.00 | 0.50 | 25.00 |
| 20 Miles in 2:38 on TM; 4 striders.
25 Total Miles including 2 Miles walking at 2.0 incline on TM, 2 Miles commuting, and 1 Mile with kids at 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 | | 15.00 | 2.00 | 0.00 | 2.00 | 19.00 |
| AM: 10 Miles in just under 71 mins; Miles 5 and 6 at 6:58/mile and 8X.25 Mile Repeats at 5:42 pace (2), 5:39 (2), 5:33 (2), and 5:27 (2) with .25 Mile recovery at 8:00 pace between Repeats.
PM: 7.5 Miles with Luke along Stinger Ridge trails in Chattanooga while kids were having quiet time.
19 Total Miles, including 1.5 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 | | 9.00 | 4.00 | 1.00 | 1.00 | 15.00 |
| 12 Miles in 85 mins on TM; Miles 7 and 8 at 6:53/mile, Mile 9 at 6:40, 10 at 6:27, 11 at 6:07, and 12 at 5:46.
15 Miles including 3 Miles walking at Rock City and Ruby Falls on Lookout Mountain.
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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 | 4.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 87 mins on hotel TM; Miles 11 and 12 at 6:31 and 6:27, respectively.
Back to Arkansas later today. It's been a great few days with Luke's family and my parents here in Chattanooga.
15 Total Miles including 3 Miles walking, 2 back at my park in LR.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Rare after work run on a nice evening in Little Rock. 10 Miles in 1:16 on the hilly loop through Hillcrest and Camack Village.
11 Total Miles including one-mile commute.
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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 | | 21.50 | 0.00 | 0.00 | 0.50 | 22.00 |
| 19 Miles in 2:26 on TM; 4 striders.
22 Total Miles including 2 Miles commuting and one-mike walk with Evan at 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 | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| AM: 12 Miles in 88 mins on TM.
PM: 6 Miles in 45 mins on TM.
Total: 20 Miles including 2 Miles commuting.
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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 | | 437.50 | 37.00 | 5.00 | 6.50 | 486.00 |
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| Night Sleep Time: 180.00 | Nap Time: 0.00 | Total Sleep Time: 180.00 | |
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