| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 305.50 | 11.00 | 6.00 | 5.00 | 327.50 |
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| Saucony Endorphin Speed 2 Miles: 20.50 | HOKA Clifton 8 (Orange) Miles: 18.50 |
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| Night Sleep Time: 197.00 | Nap Time: 0.00 | Total Sleep Time: 197.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 5 miles before XC practice and then 3 more with the team; 8 total for the workout.
11.5 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 4 joyful miles on the final day of XC practice for the season.
PM: 4 easyish miles from the upper trailhead at Pinnacle VC.
Total: 11 Miles, including 3 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 easy downtown, across Broadway Bridge onto River Trail west, in between professional development sessions; short sprints at the end of each mile.
9 Total, including 1 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4.5 miles at Pinnacle Mt. State Park to preview tomorrow's race course.
2.5 miles+ of walking and chasing my runners at Arkansas XC State Championship Meet at Oaklawn Horse Track in Hot Springs.
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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| | Race: |
Race the Base Trail Run (4 Miles) 00:28:50, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 1.00 | 15.00 |
| Beautiful, perfect morning to run hard and support Arkansas's State Parks, and specifically, Pinnacle Mt. State Park, near my house. After a 5-mile warm-up to the starting line, I went out hard during Mile 1, needing a 5:50 mile to get to the trailhead first in front of a couple XC guys from Catholic High School. From there, I stayed locked in and focused on the 3 miles of technical singkecteack for a 28:50 finish, win, and CR (on the current version of course).
So grateful for our trail running community and the best company ever at the finish line.
15 Total, assuming I don't walk/run anymore today, which is unlikely...I walked a mile:)
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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-mile out-and-back, 300 to Roland Cuttoff.
9 Total.
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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 |
| 5 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 | | 8.00 | 0.00 | 3.00 | 1.00 | 12.00 |
| 10-Mile progressive run with Miles 6-10 at 6:57, 6:36, 6:20, 6:14, and 6:10.
12 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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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 easy miles, out-and-back from Pinnacle Pond, with a mix of road and trail.
11 Total, including 2 walking.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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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 at just over 8:00/mile on River Trail, back east from Two Rivers Park; short sprint at the end of each mile to flush the skins.
12 Total, including 2 walking on track 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 easy miles, east from Pinnacle Pond on mix of Pinnacle Valley Rd. (4.8) and Pinnacle Mt. State Park trails (5.2). We'll call this the Pinnacle Pond out-and-back, OR, "PPO&B" from her on out.
10 Total, including 1 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 3:30, roughly half on country roads and half on the technical Ouchita Trail and connecting Pinnacle Mt. Base Trail.
A beautiful fall day in the Natural State.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 easy miles on a beautiful morning. Hwy. 300 south to Lake Vista Rd., climbing to top, then back down to OT spur; 2 miles on OT back to 300, then home, with a short detour up Waterview for an even 9.
11 Total, including 2-mile walk downtown, across Broadway Bridge into NLR, then back to Studio Theatre.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.5 miles, including "Michigan Speed Session" (3/4m@HM effort and 1/2m@10k effort, x4reps with no rest, 5 total miles). Felt tired (the sleepy variety), but good/strong, and definitely motivated. After extended 5-mile warm-up, I executed the workout with Miles 6-10 at 6:30, 6:26, 6:18, 6:13, and 6:06, respectively.
11 Total, including shopping at Walmart.
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| Saucony Endorphin Speed 2 Miles: 10.50 |
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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 |
| 9.3 miles easy.
10 Total.
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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 |
| 10 miles easy on JTR track with short sprints at the end of each mile.
14 Total, including 4 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 |
| 9.1 miles easy.
10 Total.
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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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 23.6 miles in 3:30 on a great morning. This included a mix of country roads and 8ish miles of trails in Pinnacle Mountain State Park.
24 Total.
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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 |
| 9.5 easy (7:50/mile).
10 Total.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10.1 miles with my brother, Luke, on a beautiful afternoon. From my parents' land, we opted for the highway rather than our trails, and incorporated a short sprint at the end of each mile along the way.
12 Total, including cool-down walk to gate and back...and a reflective walk on a beautiful, starry night.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5.1 with my brother in our family land.
7 Total, including 2 walking.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Huff, Puff, Then Stuff 5K (3 Miles) 00:17:52, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Turkey Trot in pouring rain with eight other members of my family, including my two oldest, Max and Sophia. Despite the cold and rainy weather for second year in a row, it was a really fun experience for the whole crew.
I ran pretty well, but there is lots of room for improvement with respect to my pacing and short race msbsrent, generally.
10 Total, including extended warm-up and cool down.
Happy Thanksgiving.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.4 easy with my brother, Luke, and 2 walking.
11+ Total.
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18.1 in 2:45, mix of country roads and trails.
19 Total with some walking.
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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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 10.25 easy (8:07) on River Trail, east from Two Rivers Bridge.
11 Total.
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| HOKA Clifton 8 (Orange) Miles: 10.50 |
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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 | 0.00 | 10.00 |
| Just over 8 easy on a pretty afternoon, O-B on Pinnacle Valley from Pond.
10 Total, including 2 walking after school.
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| HOKA Clifton 8 (Orange) Miles: 8.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8+ easy before sunrise, 300-Roland Cutoff O&B.
12 Total, including 4-mile walk in the afternoon.
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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 | | 305.50 | 11.00 | 6.00 | 5.00 | 327.50 |
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| Saucony Endorphin Speed 2 Miles: 20.50 | HOKA Clifton 8 (Orange) Miles: 18.50 |
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| Night Sleep Time: 197.00 | Nap Time: 0.00 | Total Sleep Time: 197.00 | |
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