| 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 | | 377.50 | 0.00 | 2.00 | 5.00 | 384.50 |
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| Night Sleep Time: 203.00 | Nap Time: 0.00 | Total Sleep Time: 203.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles walking, kickball, and 45-min run with Luke.
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 | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| 4 miles at XC practice, including 2X400m and 3X800m, and 4 miles solo along Hwy. 300 in 30 mins after.
11 Total Miles, including 3 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles with XC team and 4 miles solo after on a great, fall morning. I'm hopeful.
10 Total Miles, including two 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles on our trails in 45 mins.
PM: 5.25 miles in Ouachita National Forest in 44 mins; beautifully fall foliage.
Total: 11 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 3.5 miles at XC practice and 3.5 solo after.
PM: 5.25 miles in Ouachita National Forest.
Total: 16 Miles, including two miles at lunch and two more during my afternoon classes after we lost internet buildingwide, providing the opportunity to take my students outside on a 70 degree day to pick-up litter.
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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 |
| 10 miles in just over 80 mins in the Ouachita National Forest; out-and-back on FSR 132, which has to be one of the most beautiful gravel roads in the country this time of year.
12 Total Miles, including two 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| AM: 12 miles, including 5.5 with my Dad and two 400m repeats (79 and 80) at Magnet Cove track. Dad is preparing for a 10K next weekend and running really well.
PM: 3-mile home with my Mom on our land.
Total: 15 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles in 2:56:58 along a fun route on a warm, November afternoon. Starting west on Hwy. 171, I ran 8.66 miles to the Lake Catherine State Park Trailhead, completed the roughly 2-mile Falls Branch Trail loop, and then headed back home. Topped off this diverse run with 2.5 additional miles of technical trails in our hardwood forest.
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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 |
| 6 miles on a misty morning.
9 Total Miles including 3 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 |
| 5.1 miles in 45 mins, road and trail.
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 | | 10.50 | 0.00 | 0.00 | 1.50 | 12.00 |
| AM: 5 miles easy on our land before making the commute to LR for school. Really nice morning.
PM: 5.5 miles in Ouachita National Forest in 45:04 (8:13). Of note is the 5:38 mile my Garmin recorded returning via FSR 132 to Hwy. 9. First half of my favorite loop is on single-track Ouachita Trail.
Total: 12 Miles including some walking 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles crunching through the leaves on our trails on a nice, fall morning.
PM: 6 miles over lunch at Pinnacle Mt. State Park. From the West Summit Trailhead parking lot, I ran the Base Trail to the Ouachita Trail, up to the Visitor's Center and scenic overlook, and back the same way (but a bit faster down). I had not previously considered this option on less busy days at my school, but it could be great for my mental health (and bonus training miles).
Total: 11 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles on our trails, made a bit softer by so many leaves!
PM: 5 miles in 39 mins over lunch before a long afternoon of talking about grades and then grading. I'm inclined to give only one graded, written assignment per week so my kids will actually prioritize it, read my feedback, be thoughtful, etc.
Total: 11 Total Miles, including one-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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 miles this morning in downtown Hot Springs, before and during my Dad's 10K. It was a nice morning and he ran pretty well, winning his age group and finishing 35th overall (out of 300+).
14 Total Miles, including two 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles in 2:36:20 on a gorgeous afternoon. Starting west on Hwy. 171, I ran 8.6 miles to the Lake Catherine State Park trailhead, completed the roughly 2.8-mile Horseshoe Mt. Trail (up to 700+ feet!), and returned along 171. Pretty strong effort with one bottle of water after a big mileage week.
21 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 5 miles on trails in cold morning.
PM: 4 miles, including a few striders in driveway, while waiting for son's virtual P-T conference to start.
Total: 9 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-mile out-and-back to County Line.
8 Total Miles, including two 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 5 miles on our trails.
PM: As has become something of a Wednesday routine/blessing/therapy session, I did a second run in the Ouachita National Forest, prayed, abs drank a beer; approximately 6.5 miles in 50 mins.
Total: 13 Miles, including 1.5 miles walking before afternoon professional development.
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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 |
| AM: 7.5 miles, including 3 miles and 4X200m repeats at voluntary pre-track workout for students, and 4.5 solo miles after.
PM: 4.5 miles during lunch, looping through adjacent neighborhood in West Little Rock.
Total: 12 Miles.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | 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: 43 mins on our trails on a very mild morning before commuting to LR for school; 4 miles and change.
PM: 6.5 miles on FSR 132 in the Ouachita National Forest; coming back was awesome by the light of the moon and stars over the misty mountains.
Total: 12 miles, give or take, including a mile walking at lunch.
I alternate between my Timex and Garnin these days, even during "training."
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 10 miles in 1:16 and changed starting east on Hwy. 171.
PM: Long hike with parents and a bit more solo, approximately 5 miles.
Total: 15 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 miles in 1:29:43 out-and-back in Arkansas River Trail from Two Rivers Park.
14 Total Miles, including two-mile hike with family.
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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 | 0.00 | 0.00 | 11.00 |
| 5 miles on land before breakfast, 1.5 miles with kids after, 1.5 walking at lunch, and a 3-mile hike with family after teaching remotely.
11 Total Miles.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 miles before breakfast, 1.5 with the kids after, 1.5 during lunch (remote teaching), and 2 in the late afternoon.
10 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 1.5 miles with kids followed by 9 miles out-and-back east on Hwy. 171.
PM: 4-mile hike in Ouachita National Forest with family to one of my favorite spots on the Ouachita National Trail with four small waterfalls and stunning rock formations.
Total: 15 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 | | 19.00 | 0.00 | 0.00 | 3.00 | 22.00 |
| (1) 10 miles on driveway and trails, including 6X.5 mile repeats in sub-3:00;
(2) 4 miles on trails setting up 2020 Thanksgiving Challenge for kids (3-mile run);
(3) 4 miles on trails during 2020 Thanksgiving Challenge; and
(4) 4 miles hiking, 3 of which were with my Mom.
Total: 22 Miles.
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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 |
| 1.5 miles with kids and then 5.5 more solo on our trails.
10 Total Miles, including 3 miles hiking with family to look for a Christmas Tree.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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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 |
| 1.5 miles with kids, 4.5 more solo, and 4 miles hiking on the land.
10 Total Miles.
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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 | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| 21 miles in 3:22 in the Ouachita National Forest; our-and-back headed west on FSR 132 from Hwy. 9, left on FSR 179, and then taking the right fork onto unmaintained FSRs toward Winona, turning around at 10.5.
More runs like this planned on a weekly basis, with the goal of feeling good at the finish on limited fuel. Today I only took a single bottle of water.
21.5 Total Miles, including half-mile walk after run.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 9.5 miles easy on land and 171.
PM: 3.5 miles during lunch.
Total: 14 miles, including one-mile walk.
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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 | | 377.50 | 0.00 | 2.00 | 5.00 | 384.50 |
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| Night Sleep Time: 203.00 | Nap Time: 0.00 | Total Sleep Time: 203.00 | |
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