| 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 | | 292.50 | 0.00 | 5.25 | 8.75 | 306.50 |
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| HOKA Clifton 8 (Orange) Miles: 104.00 | Saucony Endorphin Speed 2 Miles: 39.00 | HOKA Speedgoat 5 (Orange) Miles: 27.50 |
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| Night Sleep Time: 185.00 | Nap Time: 0.00 | Total Sleep Time: 185.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 4 miles at XC practice + core.
AM (Late): 6 miles at Arkansas Arboretum; additional core and mobility exercises at he.
Total: 10 miles.
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| HOKA Clifton 8 (Orange) Miles: 6.00 |
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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 |
| 4 miles at XC practice + squats/jumps; and 1 mile with 4 striders after.
8 Total, including 1 mile walking and 2 push-mowing. Yes, I count push-mowing. It's self propelled motion, and I hsve a big yard! I wore my Garmin to keep myself honest!!
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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 | 3.00 | 0.00 | 10.50 |
| 9.5 miles in 1:15 (Hwy. 300-Roland Cuttoff Loop). I attempted cruise intervals, and managed to run 2 miles at 6:55 and 6:56, respectively, with a quarter mile test...followed by a third hard effort at 7:25. No water and 108 heat index, but no excuses, my legs need to wake-up!
10.5 Total Miles, including 1 mile walk.
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| Saucony Endorphin Speed 2 Miles: 9.50 |
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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 | | 7.75 | 0.00 | 0.00 | 1.25 | 9.00 |
| AM: 4 miles, including 4 striders, at XC practice; core after.
AM (Late): 4 miles, including 4X400m intervals around 91 seconds each.
Total: 9 Miles, including 1 walking with kids.
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| HOKA Clifton 8 (Orange) Miles: 9.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles in the afternoon heat at 7:48 pace, O&B starting north on Hwy. 300.
7 Total, including 1 walking.
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| HOKA Clifton 8 (Orange) Miles: 6.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6.5 miles in 50:49, O&B on 300 and Roland Cuttoff; 4 striders and lots of stretching, mobility, and core work.
9 Total, including 2.5 walking.
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| HOKA Clifton 8 (Orange) Miles: 9.00 |
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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 | | 6.25 | 0.00 | 2.25 | 0.00 | 8.50 |
| AM: 2-mile hike up and down Pinnacle Mt., plus a loop on Kingfisher Trail, with kids.
PM: 6.5 miles at JTR track, including 6 repeats of the following: 400m w/ 400m rest and 200m w/ 200m rest; 80-38, 80-39, 80-38, 80-39, 76-39, and 80-39. Actually thought I ran sixth 400m repeat in 70 seconds, and even though I felt strong on #5, that almost certainly was a result of heat-related math, so I'm going with 80:)
Total: 8.5 miles.
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| Saucony Endorphin Speed 2 Miles: 6.50 | HOKA Speedgoat 5 (Orange) Miles: 2.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 4 miles + core at XC practice.
AM (Late): 3-mile hike with kids at Rattlesnake Ridge
Total: 7.5 miles, including half-mile walk.
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| HOKA Clifton 8 (Orange) Miles: 4.00 | HOKA Speedgoat 5 (Orange) 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 4 miles, including 4 striders, during XC practice.
AM (Late): 4 miles in Pleasant Forest during Sophia's appointment.
AM: (Later): 4 miles on River Mt. mtb trails.
Total: 13 miles, including 1 mile walking.
Unorthodox way to get 13 miles, but I take them wherever and however I can get them.
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| HOKA Speedgoat 5 (Orange) Miles: 8.00 |
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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 | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 5 miles, including 5X1,000m intervals w/ 400m rest in 3:40, 3:43, 3:46, 3:47, and 3:51. Worked really hard, but these splits should be in mid-3:30s, indicating I’ve lost some speed since early this year.
6 Total Miles, including 1 mile walking.
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| Saucony Endorphin Speed 2 Miles: 5.00 |
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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 at XC practice and 2 miles w/ 4 strider sfter.
7 Total, including 1 mile walking.
I may take it easy tomorrow and run a low-key 20-mile trail race just outside of Little Rock...the Scorchin' Squirrel. The name alone makes it worth running!
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| HOKA Speedgoat 5 (Orange) 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles easy at JTR track.
5 Total, including 1 walking.
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| HOKA Clifton 8 (Orange) Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Race: |
Scorchin’ Squirrel Trail Run (20 Miles) 02:52:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Enjoyed the Scorchin' Squirrel Trail Run (20M) this morning and ran pretty strong for the first 15 miles, sticking to my plan (8:30/mile, even effort). The course was predominantly jeep roads, with a little more up and down than expected. My Garmin showed around 3,300ft in total ascent, and that's conservative. Brutal hill in final mile completely stops you, but I managed a ~13min mile that consisted of mostly power hiking.
Thanks to Director Joel Gill and all the supportive volunteers. This is a great run for our community and supports a great organization, the Ferncliff Camp, also directed by Joel. I hope it continues for years to come.
22 Total Miles, including 2 miles walking.
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| HOKA Clifton 8 (Orange) Miles: 21.00 |
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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 miles on Hwy. 171, west from my parents' house; 6 striders.
8 Total, including 2 walking.
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| HOKA Clifton 8 (Orange) Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles, including 6 striders, at XC practice; and 2 solo miles after.
8 Total, including 2 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 |
| 4 miles at XC practice and 4 solo at Two Rivers after school.
8 Total.
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| HOKA Clifton 8 (Orange) Miles: 4.00 | HOKA Speedgoat 5 (Orange) Miles: 4.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 relaxed, enjoyable miles in a light rain...just what I needed after a long day. I tried a new figure-eight route from the lower trailhead at the Pinnacle VC, and it's a keeper.
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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 |
| AM: 4 miles, including 4X30sec repeats and 8X200m repeats (35secs/repeat), at XC practice.
PM: 4 easy miles on JTR track after school.
Total: 8 Miles.
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| Saucony Endorphin Speed 2 Miles: 4.00 | HOKA Clifton 8 (Orange) Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7.5 miles during my lunch break. Ran a big loop starting west on Hwy. 10, turning on Bartlett, and -after passing Rattlesnake Ridge - right on Hwy. 300 at Punnacle entrance and bsck to school. We'll call this the RR-PM Loop.
10 Total Miles, including 2.5 miles walking after school.
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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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 4 miles with XC team on a beautiful morning, 5 solo before Sophia's soccer game, and 3 miles walking.
12 Total.
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| HOKA Speedgoat 5 (Orange) Miles: 1.00 |
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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 | | 9.50 | 0.00 | 0.00 | 3.00 | 12.50 |
| AM: After a rare 8+ hours of sleep, I was feeling good for 5X1,000m repeats at Magnet Cove track (near my parents' house outside of Malvern). With a target of 3:37, I ran 3:36, 3:33, 3:35, 3:33, and 3:32; and 400m easy run between repeats. Pleased with this progress, and it's a reminder to prioritize sleep, nutrition, and stretching if I want to regain my edge.
PM: 3.5 smooth miles from Pinnacle Mt. VC lower trailhead.
12.5 Total, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 | HOKA Speedgoat 5 (Orange) Miles: 3.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Up early for 10 solo miles because no XC practice on first day of school; ran my 10-mile Hwy. 300-Roland Cut-Off loop at 7:44 pace. I felt pretty okay considering yesterday's hard intervals, and that's positive.
12.5 Total, including 1.5-mile walk at lunch and 1 more with Max after school.
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| HOKA Clifton 8 (Orange) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles at XC practice, which included 4X30 second hill repeats and 6X400m repeats at 75-80 (3) and 90-95 (3), alternating pacing different groups of runners.
PM: 5 miles at 7:24/mile.
Total: 12 miles, including 3 walking.
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| HOKA Clifton 8 (Orange) Miles: 5.00 |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 7+ easy miles on JTR track with 8 striders before school.
PM: 7 miles while Max practiced soccer at Natural Steps.
Total: 17 Miles, including 3 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles with team at XC practice.
PM: 7.5 easy miles during lunch and planning.
Total: 12 Miles, including a half-mile walking.
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| HOKA Clifton 8 (Orange) Miles: 11.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4.5 easy, 300, up Lake Vista Road, and back.
8 Total, including 3+ miles walking.
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| HOKA Clifton 8 (Orange) Miles: 4.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1.5 miles at a gas stop on a long day of driving.
2 Total Miles, including a short walk with kids.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Race: |
Mt. Nebo Trail Run (13.2 Miles) 00:00:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Fun morning at the Arkansas Ultra Running Association Mt. Nebo Trail. Emptied and filled the tank simultaneously, and I'm grateful for the opportunity to participate in events like these put on by folks who just really love running and the running community. It was awesome competing with a younger runner new to the trail scene, and he's a stud. It was even more awesome to run back down the mountain for a few bonus miles with one of my XC runners and former students who was running her longest run/race to date, and she crushed it, along with her parents.
With the 5.3 bonus miles, it was 3,000 feet in total ascent. And with 2 miles of push-mowing, we'll call it 20.5 miles (at least).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles, including 10 striders, XC practice, and 4 miles walking.
8 Total Miles.
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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 | | 10.00 | 0.00 | 0.00 | 1.50 | 11.50 |
| AM: 4 miles, including 4X400m and 4X200m repeats hard, at XC practice with team.
PM: 6 miles during Max's soccer practice.
Total: 11.5 Miles, including 1.5 walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6.5 miles during lunch/planning and 1.5 miles walking.
8 Total Miles.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 292.50 | 0.00 | 5.25 | 8.75 | 306.50 |
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| HOKA Clifton 8 (Orange) Miles: 104.00 | Saucony Endorphin Speed 2 Miles: 39.00 | HOKA Speedgoat 5 (Orange) Miles: 27.50 |
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| Night Sleep Time: 185.00 | Nap Time: 0.00 | Total Sleep Time: 185.00 | |
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