| 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 | | 442.50 | 29.00 | 1.00 | 4.50 | 477.00 |
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| Night Sleep Time: 166.00 | Nap Time: 0.00 | Total Sleep Time: 166.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.00 | 0.00 | 0.00 | 0.00 | 44.00 |
| 42 Miles in 7 hours on a hot and humid day in Central Arkansas.
From my home in Little Rock, I ran west, mostly along state highways and county roads, including several miles of gravel in the Lake Norrell area, which is where my rescue team (Mom, Max, and Sophia) picked me up before returning to the public swimming area for a refreshing dip in the Lake. I ran with a Timex, and the mileage above includes an estimated 5.5 Miles during the hour or so I was "lost" (followed two separate roads with no outlet!).
Fortunately, there was a gas/grocery country store just when I needed it most. I ran the first 27.5 Miles with only 50 ozs of water mixed with Tailwind in a CamelBak. After four hours, including the dead ends and backtracking, I was spent mentally and physically. So I regrouped for 15 minutes (not reflected in time but probably should be), drank 2 liters of water and a liter of Gatorade, and visited with the locals, whom, to a person, all offered me rides in various directions! I eventually pulled myself together, walked 5 Miles and continued hydrating, and ran the final 10 Miles at a respectable ultra shuffle given the hills and conditions.
While the day didn't go exactly as planned, that may have made it even better. Got my mileage and heat training in, was reminded of folks' kindness in God's country, and had an unplanned swim with my two oldest kids.
Probably 44 Miles for the day including 2 Miles walking at park with Charley.
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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 |
| After staying up late to watch MP get robbed from some homecooking, I cleaned the house a bit and then prepped for a trail run on a hot and humid Arkansas Summer day in the Ouachita National Forest (as an aside, my lovely wife and crew chief, Diana, is in Michigan with my youngest...some dudes party...I just run more).
Starting from Lake Sylvia near the base of FSR 152, I ran up FSR 152 for 1.5 Miles before turning right on FSR 132 and heading another 5.5 Miles before turning back. I ran these 14 FSR Miles in 2:02, and then ran another 2 Miles of pavement up to Camp Ouachita and back to car at base of FSR 152.
So I covered the Full Moon 25K course in 2:19, but started at the 2-Mile Marker and finished with the first mile of the race (the 25K and 50K start at Camp Ouachita).
This was a fun run despite its strangeness. I ran well and comfortably after yesterday's 42-Miler and very little sleep. I also wore compression pants, a longsleeve shirt, buff over my neck and ears, and hat. I'm trying to keep my "tan" from yesterday just that...a tan and not a burn. Yes, it was strange. Yes, it was 90 degrees and humid. But it was fun all the same.
18 Total Miles including 2 Miles walking at park.
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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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 20 Miles in 2:38 on TM.
23 Miles including 2 Miles commuting and one-mile walk at park.
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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 | | 20.00 | 4.00 | 0.00 | 0.00 | 24.00 |
| 20 Miles in 2:29 on TM; Miles 16-19 at 6:40 - 6:22 pace followed by cool-down.
24 Total Miles including 4 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| AM: 15 Miles in 1:55 on TM.
PM: 9 Miles in 69 mins on TM; 4 striders.
Total: 30 Miles including 2 Miles commuting and 4 Miles walking, one at park with Charley and three to local library branch and back to return 12 books.
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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 | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in 54:40 on TM.
PM: 6 Miles walking at 2.0-3.0 incline on TM.
Total: 20 Total Miles including 3 Miles commuting and 3 Miles walking 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 | | 28.50 | 0.00 | 0.00 | 0.50 | 29.00 |
| 27 Miles in 3:29 on TM; 4 striders.
29 Total Miles including one-mile commute and 1 Mile with kids at park.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Hiked about a mile with Max and Sophia from FSR 94 up the Ouachita Trail to Flatside Pinnacle. It was a great morning for running or hiking after a series of showers passed through in the early am. The Ouachita National Forest is a treasure, and I wish more folks experienced and appreciated it.
2 Total Miles after a one-mile walk with Charley at the park.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles walking to church and back and at park.
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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 |
| 13 Miles in 1:40 and 7 Miles at 2.0 incline on TM; 4 striders.
22 Total Miles including one-mile commute and one-mile walk 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 | 0.00 | 0.00 | 0.00 | 15.00 |
| 11 Miles in 83 mins and 1 Mile at 2.0 incline on TM.
15 Total Miles including 2 Miles commuting and 1 Mile with Max 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 | | 13.00 | 4.00 | 1.00 | 0.00 | 18.00 |
| 8 Miles walking at 2.0 incline followed by 5 Miles in just under 33 mins on TM. Miles 9-13 included a light progressive pace from 6:58 - 6:15.
18 Total Miles including 2 Miles commuting and 3 Miles walking 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 | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 72 mins and 1 Mile at 2.0 incline on TM.
14 Total Miles including 2 Miles commuting and 1 Mile with Max 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 | | 7.00 | 8.00 | 0.00 | 1.00 | 16.00 |
| 13 Miles in 90 mins on TM; Miles 5-8 at 6:58, 9-12 at 6:44, and 13 at 6:07 with an even faster finish.
16 Total Miles including 2 Miles at 2.0 incline on TM and 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-Mile walk with Charley at park.
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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 | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 8 Miles on a humid Arkansas Summer morning; 4X400m Repeats at a very comfortable pace (84-86 secs) and 4X200m striders.
10 Total Miles including 2-Mile walk with Charley 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 1 Mile walking at 2.0 incline followed by 7 Miles in 55 mins on TM; final three miles at 2.0 incline, 4.0 incline, and -2.0 incline, respectively.
10 Total Miles including 2 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 8 Miles in 63 mins on TM; 4 striders.
10 Total Miles including 2 Miles walking/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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on TM.
10 Total Miles including 2 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Full Moon 25K (16 Miles) 01:57:52, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I very much enjoyed running the 25th Anniversary of the Full Moon 25K, which is one of two distances (the other is a 50K) offered at this historic trail race in the Ouachita National Forest.
As to be expected this time of year in Arkansas, it was hot and humid, still hovering around 90 degrees despite the 8 pm start.
I ran well and comfortably on the out-and-back course along Forrest Service Roads and 2 Miles of pavement (first and last mile).
Now it's time to rest up for next week's Burning River 100 in the Cuyahoga Valley National Park in Ohio.
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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 walking at my parents' house outside of Malvern.
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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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 6 Miles in around 45 mins at Scott Field track, a rare late afternoon (and after work) run; 8X200m striders comfortably during Miles 5 and 6.
8 Total Miles including 2 Miles commuting.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting.
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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 |
| 9 Miles in 72 mins on TM.
12 Total Miles including 3 Miles commuting/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 |
| 6 Miles or so in 45 mins in Troy, Michigan; shakeout run after the flight from Arkansas.
8 Total Miles including 2 Miles walking.
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Race: |
Burning River 100 (102.2 Miles) 18:58:46, Place overall: 7, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 103.00 | 0.00 | 0.00 | 0.00 | 103.00 |
| Perfect morning for an early 4 am start to the Burning River 100 in Ohio.
I went out in the lead, taking advantage of the first 18 Miles of pavement and bridle path. At that point, the course transitioned to varied terrain, with increasingly more rolling trails and single track. Nevertheless, I managed to hold the lead through Mile 72, but, at this point, I was having difficulty holding down fluids, and my day got a lot tougher.
Around Mile 96, quads shot from the steep descents into several creek beds, and completely dehydrated, I was limited to slow walking over most of the last 6 Miles. I hung in for 7th place and was pleased to squeak out sub-19 hours.
You always learn a lot about yourself from running hundred milers, and today was no different.
Diana, my amazing crew chief, was there for me throughout the day. And it was another good adventure we got to experience together.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 442.50 | 29.00 | 1.00 | 4.50 | 477.00 |
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| Night Sleep Time: 166.00 | Nap Time: 0.00 | Total Sleep Time: 166.00 | |
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