| 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 | | 430.25 | 0.00 | 3.00 | 5.25 | 438.50 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Need more sleep next time I wake up at 5am to 23 degree weather. And yes, I recognize this is normal for many, but our cold is a "wet cold":)
It actually wasn't too bad, and I managed 9 easy miles on our driveway and trails before showering and commuting the hour to Little Rock.
After a department meeting during my planning period, I was efficient enough to squeeze in 3 miles in 23 mins in my work clothes (jeans and tennis shoes today).
13 Total Miles, including one-mile commute.
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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 | | 12.50 | 0.00 | 3.00 | 0.00 | 15.50 |
| AM: 9 miles, including 6X.5 mile repeats on trail/gravel, but it was a struggle on another cold morning. Target was 3 mins for each repeat, but I was working pretty hard to hit 3:30. Need my legs to wake-up and accept higher mileage with less recovery!
PM: 5.5 miles on my Ouachita Trail-FSR-Hwy. 9 loop as darkness set in.
Total: 15.5 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 | | 5.50 | 0.00 | 0.00 | 2.00 | 7.50 |
| AM: Held voluntary, light speed workout for interested XC/distance runners to stay in shape during the holidays. We warmed up, ran 4X400m at 90 seconds/repeat and cooled down (3 miles). I then ran 4.5 miles solo, including 4X400m at 81, 84, 82, and 82. So 7.5 total miles for the morning.
PM:
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 9.5 miles on gravel driveway.
PM: 3.5-mile Chenal Loop during lunch.
Total: 14.5 Miles, including a walk with dogs after a long day.
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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 |
| AM: 9-mile out-and-back starting east on Hwy. 171; 75 mins on a nice morning and felt good to start a bit later and feel the sun.
PM: 3-mile course (from Thanksgiving) on our land in 26 mins.
Total: 15 Total Miles, including 3 miles walking, talking, and working on Spanish.
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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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 25-mile out-and-back on FSR 132 in 3:42; parked at "Powerline" a couple miles off Hwy. 7 and headed north and then east toward Hwy. 9. With only water and an apple around mile 16, I felt pretty solid on a really nice afternoon in the Ouachita National Forest.
26 Total Miles, including a cool-down walk and beer.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 9.5 recovery miles, mostly on Hwy. 171 toward state park (Catherine), hovering around 9 min pace.
PM: 4 miles in 32 mins on Hwy. 300 toward another state park (Pnnacle) during lunch.
Total: 14 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 | | 11.50 | 0.00 | 0.00 | 1.50 | 13.00 |
| AM: 4 miles with XC team(s) [ours and neighboring private school], including 4X200 and 4X400 between 74 and 80, depending on which group I ran with. I added 4 miles solo at 8:03 pace after.
PM: 4 miles at 7:46 pace at lunch on nice afternoon.
Total: 13 miles, including one-mile walk.
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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 |
| AM: 10 miles on driveway and trails, including 6X.5 mile cruise intervals. Whatever I label these, they've not been fast enough the past two weeks, and they're hard to run before dawn.
PM: 4 miles easy on my school's track after P-T conferences and grading late.
Total: 14 Miles, and foot's a little sorer than I'd like. Icing every night now.
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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: 8 miles, including 4 at XC team voluntary workout, abd 4 more solo. We ran a couple of 200s and a couple of 1200 cruise repeats.
PM: 5 miles during lunch on a warm December day.
Total: 13 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7.5 miles, slowly, on far too little sleep, fatigue and a cough I don't like much.
PM: 5 miles at 7:57 pace in the rain during lunch.
Total: 13 Miles and pushing my limits. Need to stay smart and healthy.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 11 miles at 7:53 pace, out-and-back on 171 starting East.
PM: 3 miles on our trails in 27 mins.
Total: 14 Miles and two movies: Fargo and Eternal Sunshine of the Spotless Mind.
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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 | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 31 miles in 4:46:32 (9:15) on the driveway-north ridge one-mile loop, changing directions every five miles. It was 37 degrees with a wind chill closer to 30, and there was a steady to hard rain for most of the run.
Despite the conditions, I felt good for much of the run, logging sub-9 min miles for Miles 1-13, sub-10 min miles for Miles 14-22, sub-11 min miles for Miles 23-28 (with the exception of Mile 26, which appears to have been an aberration), and I finished strong with sub-9:30 miles for Miles 29-31. In fact, I had planned to run only 30, but there was still light left in the day:)
As for fuel, I had one pedialyte (50 calories, lots of sodium) mixed in a 20oz water bottle at Mile 10 and 22, as well as five crackers and a few more ounces of water at Mile 18. I took one bio break in our cabin, which was the only time I stopped watch (probably about 90 seconds).
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Noon: 8 miles out-and-back north past Pinnacle Mt. and back.
PM:5 miles on JTR track.
Total: 13 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8.5 miles on a cold morning around 27 degrees in Little Rock. I held a voluntary workout for our distance runners, and we ran 4X200m and 3X800m. I managed 2:42 and 2:44 for the second and third 800m repeat, respectively. The 8.5 also includes 4.5 miles solo after the team workout.
PM: 4.5 miles easy during lunch, and it was still cold, around 32 degrees with light precipitation.
Total: 13 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| AM: 8.5 miles, including 4X200m, on JTR track.
PM: 5 miles on JTR track.
Total: 15 miles, including 1.5 mile walk during lunch.
Thoughts: This week and next are all about "load management" and seeing whether I can hold my body together. Like King James, I'm trying to get to the playoffs healthy and peak at the right time.
Mind: Olympian
Heart: Collegiate
Legs: Varsity
Everything else: Bush League
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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 | | 12.25 | 0.00 | 0.00 | 0.75 | 13.00 |
| AM: 8 miles, including 6X200m during voluntary XC workout, on the JTR track on another cold morning (but a pretty sunrise after a couple overcast days).
PM: 4 miles easy on Chenal Loop during lunch.
Total: 13 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8-mile out-and-back on Hwy. 300 past Pinnacle Mt., turning around after crossing over old Big Maumelle River Truss Bridge that is part of Ouachita National Recreation Trail.
PM:5 miles on JTR track.
Total: 13 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 25 miles in 3:35 on another misty morning. This included 14 miles at Magnet Cove track, five of which I ran with my Dad at sub-8:00 (his tempo pace), and eleven miles back home.
26 Total Miles, including one-mile commute.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After a long (good) night, and 14+ hours of driving today, I managed 6 miles on a clear night around 11pm. I never run this late...
7 Total Miles, including at least a mile walking and jogging with my kids during a park pit stop that broke up their trip from Michigan to Arkansas.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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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: 8 miles, including 1.5 with Evan (the best part!), on our trails.
PM: 3 miles along with fine pull-ups and chin-ups.
Total: 13 miles including 2 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 4 miles, including one with Evan.
PM: 4 miles, including one with Evan.
Total: 10 Miles, including 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 4 miles, including one with Evan, on our trails.
Noon: 4-mile hike with my three oldest from Pinnacle Mt. East Summit Trail parking lot along Ouachita Trail to Visitor Center snd Scenic Overlook.
PM: 6-mile out-and-back west along Hwy.171.
Total: 14 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 miles in 2:20 on a really blustery Christmas Eve, out-and-back west on Hwy. 171 into Lake Catherine State Park.
18 Total Miles, including 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 1 with kids, on our trails.
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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 |
| 8 miles, including 1 with kids and 4 with Luke, on our trails.
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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 13 miles west along Hwy. 171, followed by 1 mile with kids and 3 miles walking.
17 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM #1: 6 miles with Luke on double-Horseshoe Mt. + Falls Branch run.
PM#2: 3 miles on trails after an hour of Capture the Flag.
Total: 12 miles, including 3 miles walking.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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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: 1.5 miles with kids.
PM: 8.5 miles with Luke in Ouachita National Forest. It was a nice, relaxing run up to one of the higher points in the area, and it was a joy to have Luke by my side.
Total: 11 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 | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 8 miles, including 1.5 miles with kids and four striders, on our trails.
12 Total Miles, including 4 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, including 6 with Luke on Hwy. 171 and 3 more solo on our muddy trails.
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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 | | 430.25 | 0.00 | 3.00 | 5.25 | 438.50 |
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| Night Sleep Time: 198.50 | Nap Time: 0.00 | Total Sleep Time: 198.50 | |
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