| 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 | | 255.00 | 0.00 | 0.00 | 0.00 | 255.00 |
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| Night Sleep Time: 198.50 | Nap Time: 0.00 | Total Sleep Time: 198.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8.5 miles on some rolling and rooty trails near my brother's new home in Tuscaloosa. This followed a really nice hike with our kids and my sister-in-law, who has been a gracious host.
11 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2+ miles running and walking with my kids and nephew before heading to the Talladega National Forest for a short trail run with my brother.
7 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5+ miles in 57 mins in on what has become one of my favorite ways to link the three major trails at Lake Catherine State Park, touching both high points and avoiding the more heavily trafficked Falls Branch Trail with the exception of a technical downhill section that links the Horshoe Mt. and Dam Mt. Trails.
6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles on our land, an adjacent trail, and along Hwy. 171 in what wound resemble a large loop (with a few inside swiggles) on an aerial map. I also saw the biggest rattlesnake I've ever seen in my life - BY FAR - up on our ridge, hereinafter referred to as "Rattlesnake Ridge."
8 Total Miles.
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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 |
| 9.4 miles on 1:25:58 on our trails and connecting to Wild Hog Road (gravel) for a 6-mile out-and-back. Felt pretty good on a quiet, summer afternoon in the 80s.
11 Total Miles including a couple 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.75 miles in 1:48:53 at Pinnacle Mt. State Park in Little Rock. Included West Summit Base Trail and some exploring in the East Quarry trail network, as well as the short section of the Ouachita Trail that links the two areas of the park. Enjoyed East Quarry trails for the first time but a little difficult navigating with several trail closures.
10 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land in 48:15.
6 Total Miles including one-mile walk.
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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 |
| One-mile walk followed by 7 miles in 8:21 at the Lake Hamilton High School track, including miles 3-6 with my Dad at roughly his tempo pace, 8:18. It was a nice morning.
10 Total Miles including 1.5-mile loop and knee raises on pull-up bar before dinner.
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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 |
| 10 miles in 1:36:46 on our trails and connecting gravel roads; 104 heat index and no water.
12 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles in 51 minutes along the Arkansas River Trail, out-and-back from Two Rivers Park starting east, running the one-mile dirt trail before turning around and heading back west.
8 Total Miles, including two miles walking, which is very conservative after 5 hours of distributing Google Chromebooks at my school. It was refreshing to see so many of my new colleagues working hard to ensure all of our students have the resources they need to make the best of this school year.
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land in just over 49 mins. I ran the perimeter loop twice, and just let me say that these are honest, country trail miles with rollers, creek beds, and rocks. One day I'd like to organize a trail race or fun run our here with a bon fire finish at dusk.
6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6-mile out-and-back west from Two Rivers Park; 7:49 pace...I have to get on the pavement/grass like this a couple of times a week to pick-up my cadence, which has started to drag a bit on the trails.
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 5.75 in 58.46 at Pinnacle Mt. State Park; Base Trail loop east to short 1.25 mile section of Ouachita Trail (up to Visitor Center and back down, 2.5 miles total on OT), then finishing Base Trail loop.
7.75 Total Miles, including two miles walking.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 4.25 miles in just under 38 mins on our trails on a nice run at dusk. The woods smelled wonderful after a hard rain this morning.
6.25 Total Miles, including two miles walking.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.5 miles at a local high school track, including 4 miles with my Dad, who was running his weekly tempo. 100 percent humidity, but a nice morning.
11 Total Miles including 1.5 mile walk/hike after dinner.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11.8 miles in 1:43:39 on large loop that includes FSRs adjacent to our land and Hwys. 84 and 171 (in the gravel shoulder when possible). Heat index right at 100 and I didn't carry water.
13 Total Miles including a bit of walking on a pleasant evening.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 miles in 58:25 along the Arkansas River Trail; East from Two Rivers Bridge, up and over Big Dam Ridge into North Little Rock, turning around at entrance to Burns Park.
9 Total Miles, including two miles walking at my school's track over lunch.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5.5 miles at Pinnacle Mt. State Park. Up west summit in 14 mins (.75), down steep east summit trail very carefully, then out-and-back on short Ouachita Trail section to scenic view near visitors center. Slow and fun run with considerable elevation change given short distance.
7.5 Total Miles, including two miles walking on track at lunch.
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5 miles in 39 mins on the Arkansas River Trail starting west, over Two Rivers Bridge, from the parking lot.
5.5 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 easy and fun miles at Pinnacle Mountain State Park, including climb up steep East Summit Trail.
8 Total Miles, including three 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7 miles in 56:21 on Joe T. Robinson track. Go Senators.
7.25 Total Miles.
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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 | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 8 miles at Lakeside HS track, including 4 with my Dad.
11.75 Total Miles, including morning warm-up walk and afternoon hike with my Mom.
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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 |
| 12-mile out-and-back, mostly along Wild Hog (gravel) road that is accessible from our land just over a mile from the house. Finished in 1:46:58 and a negative split, carrying no water, and feeling descent after one if my higher mileage weeks in awhile.
13 Total Miles including one-mile walk.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles along the Arkansas River Trail heading west from Two River Bridge parking lot. I explored some grass trails that lead back to the river and are rarely used, but, unfortunately, several of them were way overgrown unfortunately. Nevertheless, I enjoyed the run after a long first day in the classroom.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.5 miles on Arkansas River Trail west from Two Rivers Bridge. Tired and low on energy, today was even slower than normal. I made a big loop, mostly on paved trail as some grass.
7 Miles, including half-mile walk.
Observing our HS XC coach and trying to learn the sport. Thoughts from anyone on best book in the topic? And I specifically mean XC and book...not a coaching website or a bestseller by a basketball coach.
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 miles on the Pinnacle Mt. Base Trail, the Ouachita National Recreation Trail ("OT"), and AR Hwy. 300. This was a nice route with a mix of rocky trails, soft trail, and pavement on a cloudy afternoon. There's an abandoned (to motorized vehicles) one-lane truss bridge that's part of the OT that is downright dystopian...and just really beautiful. It's on the list of Historic Bridges of the United States, so says Wikipedia. All my Arkansas trail books just call it the old truss bridge.
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| AM: 3.75 miles with the Joe T. Robinson HS XC Team, including warm-up. Very sticky with tropical storm headed this way.
PM: 4 miles on our land because we released school early and I wanted to run in the rain.
Total: 7.75 Miles.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| As darkness approached and set in, I ran 5.25 miles on the Robinson track before driving home after my first full week of teaching. It was a good week.
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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 | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 8.75 miles at Lakeside track in Hot Springs, including 3 miles with my Dad.
9.75 Total Miles including one mile of 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 | 0.00 | 0.00 | 6.00 |
| 6 pleasant miles on our land. Huckleberry and Daisy joined me for the first two.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the Robinson track and roads, including 4X.5 hilly loop with XC team.
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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 | | 255.00 | 0.00 | 0.00 | 0.00 | 255.00 |
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| Night Sleep Time: 198.50 | Nap Time: 0.00 | Total Sleep Time: 198.50 | |
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