| 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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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3606.45 | 374.05 | 43.00 | 50.50 | 4074.00 |
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| Night Sleep Time: 2115.00 | Nap Time: 0.00 | Total Sleep Time: 2115.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with Diana.
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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 at 2.0 incline on TM.
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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 |
| 8 Miles walking at 2.0 incline on TM.
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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 with Diana and Evan on a snow 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking on another cold 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles walking at 2.0 incline on TM.
6 Total Miles including one-mile walk with Evan around neighborhood.
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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 |
| 6 Miles at 2.0 incline on TM.
7 Total Miles including best Mile of day with my son, Max.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking on a mild and breezy afternoon.
Wesley
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk at park.
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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 |
| 4 Miles in TM at 2.0 incline and 2 Miles with Max, Sophia, and the rest of the Roberts Elementary LR Kids Marathoners.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1.3 Miles with Max at the park in a foggy morning.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 Mile with Max and 1 Mile to and from church 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles walking home from my downtown office on a warm afternoon.
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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 walking at 2.0 incline on TM and 1 Mile with Max at park.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile walking at 2.0 incline on TM.
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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 |
| 6.5 Miles walking at 2.0 incline on TM plus short walk with Evan.
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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 around Bloomington, Indiana with Diana and Evan.
Wesley
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles with Diana and Evan around neighborhood on a beautiful afternoon.
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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 |
| 2 Miles walking at 2.0 incline on TM and 1 Mile with Max at park.
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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 |
| 9 Miles walking at 2.0 incline on TM.
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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 walking at 2.0 incline on TM, 1 Mile with big kids as part of their marathon training, and 2-Mile hike with Diana and Evan.
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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 |
| 6 Miles walking at 2.0 incline on TM and 1 Mile with Max at park.
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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 Miles at 2.0 incline on TM and 1 Mile at park.
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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 |
| 12 Miles walking at 2.0 incline on TM.
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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 |
| 5 Miles walking at 2.0 incline on TM and 2 Miles commuting.
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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 |
| 11 Miles at 2.0 incline on TM and 1 Mile commuting.
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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 |
| 10 Miles walking during a week where I traveled to New Orleans for work, came down with the flu, and was reminded of how blessed we are to do what we do, when healthy.
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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 |
| 5 Miles walking at 2.0 incline on TM and one-mile commute.
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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 Miles walking at 2.0 incline on TM and one-mile commute.
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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 |
| 2 Miles with kids' marathon training club, a climb up Pinnacle Mountain, and a one-mile commute; beautiful day in Little Rock.
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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 walking at 2.0 incline on TM and 2 Miles commuting.
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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 and running slowly, from my house down to Verizon soccer fields in Riverdale.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice long hike on Allsopp Park trails with Diana and Evan.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 Miles on TM and one-mile commute.
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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 |
| 7 Miles at 2.0 incline on TM.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking and commuting.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking and commuting.
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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 |
| 10 Miles on TM at 2.0 incline, including 6 Miles of actual running!
13 Total Miles including one-mile commute and 2 Miles with the LR Kids Marathon training group.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking at park.
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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 |
| 6.5 Miles in 54:20, including 1.5 Allsopp Park trail loop, on an absolutely beautiful day in Little Rock.
9 Total Miles including walking to church and back twice and at park.
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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 Miles in 85 mins on TM.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 68 mins on TM.
10 Total Miles, including 1 Mile with kids at park.
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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 |
| 5 Miles in 40 mins on TM; also walked 3 Miles at 2.0 incline on TM and 3 Miles outside.
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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 Miles in just under 45 mins on TM.
9 Total Miles including 3 Miles commuting.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 96 mins on TM; 2 Miles commuting and 2 Miles with kids marathoners.
16 Total Miles.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles, including a very exciting Mile at the Little Rock Kids Marathon with Max and Sophia.
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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 in 53:35 (7:39/mile) on a cool and cloudy day along a very hilly route that included a climb up Overlook.
8 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 | 1.00 | 0.00 | 0.00 | 8.00 |
| 5 Miles in 38 mins on TM; Mile 5 at 6:58.
8 Total Miles including 3 Miles commuting/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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 15 Miles in 2 hours on TM followed by 4 Miles walking at 2.0 incline on TM.
20 Total Miles including one-mile commute.
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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 |
| 10 Miles walking (and working) at 2.0 incline on TM.
13 Total Miles including 3 Miles commuting/walking outside.
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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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 35 mins on TM.
7 Total Miles including 2 Miles commuting.
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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 |
| Approximately 13 Miles in 96 mins on a rare evening run in Little Rock. Ran east downtown via H, Kavanaugh, and Markham (3rd) before turning south on Ferry, then back west toward home along Capitol, Markham, Kavanaugh, and H.
14 Miles including one-mile commute.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles on a cold and clear morning with a bright moon shining on Hwy.171 near my parents' home.
11 Total Miles including 3 Miles walking to and from church (back in LR) and st park.
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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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 33:20 (6:40) on TM.
7 Total Miles including 2 Miles commuting.
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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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 35 mins on TM.
7 Total Miles with 2 Miles commuting/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 | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| AM: 6 Miles walking at 2.0 incline on TM followed by 14 Miles in 1:51 on TM.
PM: 4 Miles in 32 mins on TM followed by 4 Miles walking at 2.0 incline on TM.
Total: 29 Miles including one-mile commute.
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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 | 0.00 | 19.00 |
| 12 Miles walking at 2.0 incline and 6 Miles in 48 mins on TM.
19 Total Miles including one-Mile commute.
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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 | 0.00 | 19.00 |
| 16 Miles in 2:08 on TM.
19 Total Miles including 3 Miles walking/commuting.
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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 on a beautiful 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 | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| 8 Miles, including 8 striders at Scott Field track, on a clear and cool morning.
10 Total 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 9 Miles in 67 mins on TM.
PM: 7 Miles in 56 mins on TM.
Total: 18 Total Miles including 2 Miles commuting.
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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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 48:50 on TM.
8 Total Miles including one-mile commute.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 | | 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 | | 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 | | 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 | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 67 mins on TM.
11 Total Miles including 2 Miles walking/commuting.
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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 | 3.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 64:45 on TM; Miles 7-9 at 6:58/mile.
12 Total Miles including 3 Miles commuting.
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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 a pleasant morning in Little Rock.
8 Total Miles.
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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 | 11.00 | 0.00 | 0.00 | 14.00 |
| 11 Miles in 76:40 on TM.
14 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 | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 61:50 on TM; Miles 7-9 at 6:40/mile and slightly faster finish.
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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 20 Miles in 2:38 on TM.
22 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 Miles, including 8X400m Repeats, at Scott Field.
Repeats: 87, 85, 82, 80, 80, 78, 78, and 76.
First speedwork of any kind in over 6 months.
10 Total Miles, including 2 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 7.00 | 0.00 | 0.00 | 26.00 |
| AM: 7 Miles in 48 mins on TM.
PM: 15 Miles in 2 hrs followed by 2 Miles at 2.0 incline on TM.
Total: 26 Miles including 2 Miles commuting.
Wesley
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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 | 0.50 | 15.00 |
| 13 Miles in 97 mins on TM; 4 striders.
15 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 73 mins on TM.
11 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
| 6 Miles in 39:45 on TM.
10 Total Miles including 4 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 22 Miles in 2:49 on TM.
24 Total Miles with 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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, including a mile with kids along the Kingfisher Trail at Pinnacle Mountain State Park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| 8 Miles, including 4X800m Repeats at Scott Field.
Repeats: 2:56, 2:54, 2:50, and 2:49.
11 Total Miles including 3 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 2.50 | 0.00 | 1.00 | 22.00 |
| AM: 7 Miles in 49:45 on TM; 4 striders.
PM: 13 Miles in 1:40 on TM; 4 striders.
Total: 22 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| AM: 14 Miles at 8:00/mile and 2 Miles walking at 2.0 incline on TM.
PM: 5 Miles at 2.0 incline on TM.
Total: 23 Total Miles including one-mile commute and 1 Mile with Max at park. I hope Max commits to running 3 days a week so we can build toward a 5K together later this year.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles on TM; 8 walking and 9 running easy.
19 Total Miles including one-mile commute and one-mile walk during Sophia's soccer skills training.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 1.00 | 7.00 |
| Short on time, long on effort...4-Mile tempo run in 24:45 on TM (6:18 - 5:52 range).
7 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 0.00 | 0.00 | 0.50 | 28.00 |
| 26 Miles in 3:27 on TM; 4 striders (Mile 26).
28 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with famiky on a beautiful day.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles from North Little Rock side of Clinton Bridge back home along River Trail, across Big Dam Bridge, and through Camack Village.
14 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 1.00 | 0.00 | 19.00 |
| AM: 6 Miles in 41:30 on TM.
PM: 11 Miles at 2.0 incline on TM.
Total: 18 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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 77 mins on TM.
12 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9-Mile hike/run with Thomas Chapin to mark a portion of this Saturday's Ouachita Trail 50K/50M course.
Good times.
10 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 1.00 | 0.00 | 18.00 |
| AM: 3 Miles in 19:30 on TM.
PM: 12 Miles in 90 mins on TM.
Total: 18 Total Miles including 3 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 19 Miles with my brother, Luke, who was in town for his 20th Class Reunion, on a beautiful day near our parents' home outside of Malvern. We ran along Highway 171into Lake Catherine State Park, where we picked up the Falls Branch Trail for a couple technical miles before heading back to the house.
20 Total Miles including one-mile walk at park.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 6.00 | 0.00 | 1.00 | 22.00 |
| AM: 6 Miles in 43 mins on TM.
PM: Part 1, 6.5 Miles in 46:30 (2 striders); Part 2 (after one-hour conference call), 7.5 Miles in 53:30 (2 striders); both parts on TM.
Total: 22 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 1.00 | 0.00 | 0.00 | 27.00 |
| AM: 10 Miles walking at 2.0 incline and 8 Miles at 8:00/mile on TM.
PM: 6 Miles in 46 mins on TM.
Total: 27 Miles including 2 Miles commuting and 1 Mile with Max at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM: 9 Miles walking at 2.0 incline and 9 Miles at 8:00/mile on TM.
PM: 6 Miles in 46 mins on TM.
Total: 25 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 75 mins on TM.
12 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| AM: 26 Miles in 3:28 on TM.
PM: 3 Miles at 2.0 incline on TM.
Total: 32 Miles including 2 Miles commuting and one-mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking in downtown Little Rock.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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 1:14 on a nice morning after storms blew through Little Rock last night. Ran Lookout-River Trail-Overlook loop, moving debris off the road along the way.
12 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 8.00 | 0.00 | 0.00 | 30.00 |
| AM: 6 Miles walking at 2.0 incline and 14 Miles at 8:00 - 7:00 range on TM.
PM: 7 Miles in 47:50 on TM; 6:58 - 6:27 range.
Total: 30 Miles including 2 Miles commuting and one-Mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 0.00 | 0.00 | 0.50 | 28.00 |
| AM: 17 Miles in 2:13:50, including 4 striders, on TM; 2 Miles walking at 2.0 incline on TM.
PM: 3 Miles walking at 2.0 incline and 3 Miles at 8:00/mile on TM.
Total: 28 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM: 7 Miles in 54 mins and 12 Miles walking at 2.0 incline on TM.
PM: 3 Miles walking at 2.0 incline and 2 Miles at 6:58/mile.
Total: 25 Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 8 Miles in 58 mins on TM, one-hour break, 2 Miles walking at 2.0 incline on TM, and 8 Miles in 60 mins on TM; 18 Total Miles.
21 Total Miles for the day including 2 Miles commuting and one-mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.50 | 0.00 | 0.00 | 0.50 | 25.00 |
| 21 Miles in 2:35:50 on TM; 4 striders.
25 Total Miles including 2 Miles commuting and 2 Miles with Max at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 4.00 | 0.00 | 2.00 | 23.00 |
| AM: 10 Miles at Scott Field track, including 8X400m Repeats at 85, 84, 82, 82, 81, 80, 77, and 76 secs.
PM: After flying to Houston this evening for work, ran 10 Miles in 71:45 on TM in hotel; Miles 8 and 9 at 6:39 and Mile 10 at 6:27.
Total: 23 Miles including 3 Miles walking, to church and back twice with kids, and through airport.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.50 | 2.50 | 0.00 | 1.00 | 32.00 |
| AM: 16 Miles in 2:05 on TM; 8 striders.
Noon: 3 Miles walking on a sunny day in Houston.
PM: 6.5 Miles walking at 2.0 incline and 6.5 Miles in 47:30 on TM.
Total: 32 Miles.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 0.00 | 0.00 | 0.50 | 30.00 |
| AM: 16 Miles in 2:05 on TM; 4 striders.
Noon: 3 Miles walking on a warm day in Houston.
PM: 8.5 Miles in 63:30 and 2.5 Miles at 2.0 incline on TM.
Total: 30 Miles.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| AM: 7 Miles walking at 2.0 incline and 6 Miles in 47 mins on TM.
Noon: 3 Miles walking.
PM: 4 Miles walking at 2.0 incline and 6 Miles in 46:42 on TM.
Total: 26 Miles.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
| 13 Miles in just under 92 mins on TM.
17 Miles including 4 Miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 1.00 | 32.00 |
| AM: 25 Miles in 3:18:45 on TM; 4 striders.
PM: 5 Miles in 38:40 on TM; 4 striders.
Total: 32 Miles including 2 Miles commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran the Pinnacle Mountain Base Trail on a beautiful morning following Max's last soccer game of the Spring season.
5 Total Miles including a one-mile stroll in downtown Little Rock.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Hope everyone had a very happy Mother's Day.
After a great breakfast and a little tennis at the park, I ran a relaxing 10 Miles on a warm afternoon in Little Rock.
11Total Miles including one-mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 6 Miles in 44 mins and 5 Miles walking at 2.0 incline on TM.
12 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 12 Miles in 95 mins on TM; 4 striders.
15 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 7 Miles in 51:40 on TM; 4 striders.
10 Total Miles including one-mile commute, one-mile walk during lunch, and one-mile walk with Max and Charley after work.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 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 2:04 on TM.
18 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| 13 Miles in 1:40 on TM.
16 Total Miles including one-mile commute and 2 Miles with kids at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a nice morning; 8X200m striders at Scott Field track.
10 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 18 Miles in 2:18 and 6 Miles walking at 2.0 incline on TM.
26 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 1.00 | 1.00 | 8.00 |
| 7 Miles in 45 mins on TM; 3 at 6:40, 2 at 6:27, 1 at 6:15, and 1 at 5:52 - 5:27 range.
8 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 10 Miles in 77 mins on TM.
PM: 4 Miles in 31 mins on TM.
Total: 17 Miles including 2 Miles commuting and 1 Mile with Max.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles walking at 2.0 incline on TM.
10 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| 13 Miles in 97 mins and 2 Miles at 2.0 incline on TM.
19 Miles including 4 Miles commuting/walking outside.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 8 Miles on hotel TM in Atlanta; 4X.25 Mile Repeats and 2X.5 Mile Repeats at sub-6:00 pace (10-10.5 mph).
12 Total Miles including 4 Miles walking, 2.5 of which along "The Walking Dead Tour."
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 62 mins on TM.
9 Total Miles including 1 Mile with Max at park.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles walking at 2.0 incline on TM.
8 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 64 mins followed by 1 Mile at 2.0 incline on TM.
11 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles in 46:30 and 2 Miles walking at 2.0 incline on TM.
10 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
War Eagle Tail Twister 50K (31 Miles) 04:07:12, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Returned to Northwest Arkansas for another romp around Hobbs State Park in the War Eagle Tail Twister 50K.
I ran hard and executed my plan on a hot day with 95% humidity. The effort was good for a second place overall finish in 4:07:12 (7:58/mile), over two minutes under the previous course record.
But the new course record belongs to race winner, Nick Lewis, who's back in Arkansas and running really well. Nick, who was runner-up at Leadville back in 2008, finished just under 4 hours, which is pretty damn impressive given the heat and humidity. I enjoyed running and chatting with Nick for the first half of the race.
Okies were well-represented as well, with Victor Brown coming in third in 4:10. Victor's extremely talented, and if he locks in his nutrition planning, he'll be tough to beat.
Big thanks to James, Mike and Rush Running Co. for putting on such a top-notch event. And, of course, I want to praise all the volunteers and Hobbs State Park staff for their work and dedication.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | 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 at Crystal Bridges Museum and back home in Little Rock at neighborhood park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles walking at 2.0 incline on TM.
17 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 64 mins on TM.
9 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 1.00 | 0.00 | 23.00 |
| AM: 14 Miles walking at 2.0 incline on TM.
PM: 7 Miles in 47 mins on TM; 6:58 (3), 6:48 (1), 6:40 (1), 6:27 (1) and 6:18 - 5:56 (1).
Total: 23 Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 43 mins on TM.
8 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 61 mins on TM; 4 striders.
10 Total Miles including one-mile commute and 1 Mile with kids at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles at park, including 1 Mile with Max in 11 mins.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 8 Miles at Scott Field track on a nice morning. It took awhile to get going after a week of resting and relaxed post-race running, but I managed a few striders and 4X400m Repeats in 88, 86, 86, and 84. Comfortable pace was intentional as I head into heavy mileage training block over next four weeks.
10 Total Miles including 2 Miles walking to and from church and around patents' land.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 8.00 | 0.00 | 0.00 | 27.00 |
| AM: 8 Miles in 53:50 on TM.
PM: 18 Miles in 2:21 on TM; 4 striders.
Total: 27 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:22 on TM.
20 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 0.00 | 0.00 | 19.00 |
| 8 Miles in 59 mins and 8 Miles walking at 2.0 incline on TM.
19 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 3.00 | 0.50 | 20.00 |
| AM: 12 Miles in 92 mins on TM; 4 striders.
PM: 5 Miles in 32:50 on TM; Miles 3-5 at 6:18/mile.
Total: 20 Total Miles including 3 Miles walking/commuting.
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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 | | 25.50 | 0.00 | 0.00 | 0.50 | 26.00 |
| 25 Miles in 3:17 on TM; 4 striders.
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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles jogging with Max and hiking around parents' land.
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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 |
| From my parents' house, I ran along Hwy. 171 to the intersection of Hwy. 270 and up the hill to front gate of Camp Tanako, the Methodist summer camp where my kids spent last week. I met my Dad just past the 8-Mile mark and walked the final 2 Miles with him back to the house (he just had hernia surgery).
13 Total Miles including 3 Miles walking to and from church and at the park, now back in Little Rock for a relaxing Father's Day afternoon.
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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 | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| 4 Miles in 30 mins, 4 Miles walking at 2.0 incline, 16 Miles in 2:03, and 1 Mile walking at 2.0 incline; 25 Total Miles.
27 Total Miles for the day including 2 Miles commuting.
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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 | | 28.00 | 2.00 | 0.00 | 0.00 | 30.00 |
| Noon: 21 Miles in 2:40, including Mile 21 at 6:27 - 6:15, and 1 Mile walking at 2.0 incline on TM; unexpected energy after 2 hours of steady running with no water.
PM: 7 Miles in 56 mins on TM.
Total: 30 Miles including one-mile commute.
Legs a little fatigued yesterday, but bounced back nicely today. Another example of why we should always lace them up and see what happens.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 12 Miles in 93 mins and 2 Miles at 2.0 incline on TM.
18 Total Miles including 2 Miles commuting and 2-Mile walk with Evan.
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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 | | 32.50 | 0.00 | 0.00 | 0.50 | 33.00 |
| AM: 21 Miles in 2:46, including 4 striders, and 1 Mile at 2.0 incline on TM.
PM: 9 Miles walking at 2.0 incline (and a bit faster than normal at 13:57/mile) on TM.
Total: 33 Miles including 2 Miles commuting.
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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 | | 24.50 | 0.00 | 0.00 | 0.50 | 25.00 |
| 20 Miles in 2:38 on TM; 4 striders.
25 Total Miles including 2 Miles walking at 2.0 incline on TM, 2 Miles commuting, and 1 Mile with kids at park.
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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 | 2.00 | 0.00 | 2.00 | 19.00 |
| AM: 10 Miles in just under 71 mins; Miles 5 and 6 at 6:58/mile and 8X.25 Mile Repeats at 5:42 pace (2), 5:39 (2), 5:33 (2), and 5:27 (2) with .25 Mile recovery at 8:00 pace between Repeats.
PM: 7.5 Miles with Luke along Stinger Ridge trails in Chattanooga while kids were having quiet time.
19 Total Miles, including 1.5 Miles walking.
|
| 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 | | 9.00 | 4.00 | 1.00 | 1.00 | 15.00 |
| 12 Miles in 85 mins on TM; Miles 7 and 8 at 6:53/mile, Mile 9 at 6:40, 10 at 6:27, 11 at 6:07, and 12 at 5:46.
15 Miles including 3 Miles walking at Rock City and Ruby Falls on Lookout Mountain.
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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 | 4.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 87 mins on hotel TM; Miles 11 and 12 at 6:31 and 6:27, respectively.
Back to Arkansas later today. It's been a great few days with Luke's family and my parents here in Chattanooga.
15 Total Miles including 3 Miles walking, 2 back at my park in LR.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Rare after work run on a nice evening in Little Rock. 10 Miles in 1:16 on the hilly loop through Hillcrest and Camack Village.
11 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.50 | 22.00 |
| 19 Miles in 2:26 on TM; 4 striders.
22 Total Miles including 2 Miles commuting and one-mike walk with Evan at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| AM: 12 Miles in 88 mins on TM.
PM: 6 Miles in 45 mins on TM.
Total: 20 Miles including 2 Miles commuting.
|
| 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 | | 44.00 | 0.00 | 0.00 | 0.00 | 44.00 |
| 42 Miles in 7 hours on a hot and humid day in Central Arkansas.
From my home in Little Rock, I ran west, mostly along state highways and county roads, including several miles of gravel in the Lake Norrell area, which is where my rescue team (Mom, Max, and Sophia) picked me up before returning to the public swimming area for a refreshing dip in the Lake. I ran with a Timex, and the mileage above includes an estimated 5.5 Miles during the hour or so I was "lost" (followed two separate roads with no outlet!).
Fortunately, there was a gas/grocery country store just when I needed it most. I ran the first 27.5 Miles with only 50 ozs of water mixed with Tailwind in a CamelBak. After four hours, including the dead ends and backtracking, I was spent mentally and physically. So I regrouped for 15 minutes (not reflected in time but probably should be), drank 2 liters of water and a liter of Gatorade, and visited with the locals, whom, to a person, all offered me rides in various directions! I eventually pulled myself together, walked 5 Miles and continued hydrating, and ran the final 10 Miles at a respectable ultra shuffle given the hills and conditions.
While the day didn't go exactly as planned, that may have made it even better. Got my mileage and heat training in, was reminded of folks' kindness in God's country, and had an unplanned swim with my two oldest kids.
Probably 44 Miles for the day including 2 Miles walking at park with Charley.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| After staying up late to watch MP get robbed from some homecooking, I cleaned the house a bit and then prepped for a trail run on a hot and humid Arkansas Summer day in the Ouachita National Forest (as an aside, my lovely wife and crew chief, Diana, is in Michigan with my youngest...some dudes party...I just run more).
Starting from Lake Sylvia near the base of FSR 152, I ran up FSR 152 for 1.5 Miles before turning right on FSR 132 and heading another 5.5 Miles before turning back. I ran these 14 FSR Miles in 2:02, and then ran another 2 Miles of pavement up to Camp Ouachita and back to car at base of FSR 152.
So I covered the Full Moon 25K course in 2:19, but started at the 2-Mile Marker and finished with the first mile of the race (the 25K and 50K start at Camp Ouachita).
This was a fun run despite its strangeness. I ran well and comfortably after yesterday's 42-Miler and very little sleep. I also wore compression pants, a longsleeve shirt, buff over my neck and ears, and hat. I'm trying to keep my "tan" from yesterday just that...a tan and not a burn. Yes, it was strange. Yes, it was 90 degrees and humid. But it was fun all the same.
18 Total Miles including 2 Miles walking at park.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 20 Miles in 2:38 on TM.
23 Miles including 2 Miles commuting and one-mile walk at park.
|
| 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 | | 20.00 | 4.00 | 0.00 | 0.00 | 24.00 |
| 20 Miles in 2:29 on TM; Miles 16-19 at 6:40 - 6:22 pace followed by cool-down.
24 Total Miles including 4 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| AM: 15 Miles in 1:55 on TM.
PM: 9 Miles in 69 mins on TM; 4 striders.
Total: 30 Miles including 2 Miles commuting and 4 Miles walking, one at park with Charley and three to local library branch and back to return 12 books.
|
| 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 | 8.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in 54:40 on TM.
PM: 6 Miles walking at 2.0-3.0 incline on TM.
Total: 20 Total Miles including 3 Miles commuting and 3 Miles walking at park.
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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 | | 28.50 | 0.00 | 0.00 | 0.50 | 29.00 |
| 27 Miles in 3:29 on TM; 4 striders.
29 Total Miles including one-mile commute and 1 Mile with kids at park.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Hiked about a mile with Max and Sophia from FSR 94 up the Ouachita Trail to Flatside Pinnacle. It was a great morning for running or hiking after a series of showers passed through in the early am. The Ouachita National Forest is a treasure, and I wish more folks experienced and appreciated it.
2 Total Miles after a one-mile walk with Charley at the park.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | 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 to church and back and at park.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.50 | 22.00 |
| 13 Miles in 1:40 and 7 Miles at 2.0 incline on TM; 4 striders.
22 Total Miles including one-mile commute and one-mile walk at park.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 11 Miles in 83 mins and 1 Mile at 2.0 incline on TM.
15 Total Miles including 2 Miles commuting and 1 Mile with Max at park.
|
| 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 | 4.00 | 1.00 | 0.00 | 18.00 |
| 8 Miles walking at 2.0 incline followed by 5 Miles in just under 33 mins on TM. Miles 9-13 included a light progressive pace from 6:58 - 6:15.
18 Total Miles including 2 Miles commuting and 3 Miles walking at park.
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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 | 4.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 72 mins and 1 Mile at 2.0 incline on TM.
14 Total Miles including 2 Miles commuting and 1 Mile with Max at park.
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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 | 8.00 | 0.00 | 1.00 | 16.00 |
| 13 Miles in 90 mins on TM; Miles 5-8 at 6:58, 9-12 at 6:44, and 13 at 6:07 with an even faster finish.
16 Total Miles including 2 Miles at 2.0 incline on TM and one-mile commute.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with Charley at park.
|
| 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 | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 8 Miles on a humid Arkansas Summer morning; 4X400m Repeats at a very comfortable pace (84-86 secs) and 4X200m striders.
10 Total Miles including 2-Mile walk with Charley at park.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 1 Mile walking at 2.0 incline followed by 7 Miles in 55 mins on TM; final three miles at 2.0 incline, 4.0 incline, and -2.0 incline, respectively.
10 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 8 Miles in 63 mins on TM; 4 striders.
10 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on TM.
10 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Full Moon 25K (16 Miles) 01:57:52, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| I very much enjoyed running the 25th Anniversary of the Full Moon 25K, which is one of two distances (the other is a 50K) offered at this historic trail race in the Ouachita National Forest.
As to be expected this time of year in Arkansas, it was hot and humid, still hovering around 90 degrees despite the 8 pm start.
I ran well and comfortably on the out-and-back course along Forrest Service Roads and 2 Miles of pavement (first and last mile).
Now it's time to rest up for next week's Burning River 100 in the Cuyahoga Valley National Park in Ohio.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking at my parents' house outside of Malvern.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 6 Miles in around 45 mins at Scott Field track, a rare late afternoon (and after work) run; 8X200m striders comfortably during Miles 5 and 6.
8 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 72 mins on TM.
12 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles or so in 45 mins in Troy, Michigan; shakeout run after the flight from Arkansas.
8 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
|
| | Race: |
Burning River 100 (102.2 Miles) 18:58:46, Place overall: 7, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 103.00 | 0.00 | 0.00 | 0.00 | 103.00 |
| Perfect morning for an early 4 am start to the Burning River 100 in Ohio.
I went out in the lead, taking advantage of the first 18 Miles of pavement and bridle path. At that point, the course transitioned to varied terrain, with increasingly more rolling trails and single track. Nevertheless, I managed to hold the lead through Mile 72, but, at this point, I was having difficulty holding down fluids, and my day got a lot tougher.
Around Mile 96, quads shot from the steep descents into several creek beds, and completely dehydrated, I was limited to slow walking over most of the last 6 Miles. I hung in for 7th place and was pleased to squeak out sub-19 hours.
You always learn a lot about yourself from running hundred milers, and today was no different.
Diana, my amazing crew chief, was there for me throughout the day. And it was another good adventure we got to experience together.
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 Miles in 40 mins and 3 Miles walking at 2.0 incline on TM.
10 Total Miles including one-mile commute and one-mile walk with Evan and Charley.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3 Miles at 8:00/mile and 4 Miles walking at 2.0 incline on TM.
8 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| 13 Miles in 1:40 followed by 1 Mile at 2.0 incline on TM.
16 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 53:50 on a hot afternoon along the Arkansas River Trail.
8 Total Miles including one-mile commute.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| 6 Miles on paved loop at park; 8 striders.
7 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles at 7:47 - 6:58 range on TM.
13 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 1.00 | 17.00 |
| 14 Miles in 1:46:45 on TM; 8 striders.
17 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 12 Miles in 91 mins on TM; 4 striders.
14 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles in 79 mins on TM.
13 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 66 mins on TM.
11 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 7.5 Miles walking at 2.0 incline and 4.5 Miles at 8:00 pace on TM.
15 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 61 mins on a hot afternoon along the River Trail west from Two Rivers Bridge and back.
9 Total Miles plus push mowing yard.
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 67 mins on TM.
11 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 1.00 | 1.00 | 6.00 |
| 4 Miles in 25 mins on TM; 6:27 - 5:39 pace.
6 Total Miles including one-mile commute and one-mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles at 2.0 incline on TM.
19 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 2.00 | 0.00 | 13.00 |
| 8 Miles in 53 mins on TM; 2 each at 6:58, 6:40, 6:31, and 6:18.
13 Total Miles including 5 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in 60 mins.
PM: 9 Miles; 3 walking at 2.0 incline and 6 at 8:00/mile.
Total: 20 Miles including 2 Miles commuting and 1 Mile with Evan and Charley at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with Diana, Evan, and Charley.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 Miles back home after 2-Mile walk with Diana and Evan along Two Rivers Bridge loop.
9 Total Miles inlcuding a later afternoon 1-Mile walk with Evan to church and back.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.50 | 0.00 | 0.00 | 0.50 | 26.00 |
| AM: 13 Miles in 1:42 on TM; 4 striders.
PM: 6 Miles at 2.0 incline and 5 Miles at 8:00/mile on TM.
Total: 26 Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles in 76 mins on TM.
13 Total Miles including 1 Mile commuting, 1 Mile with Charley, and 1 Mile with Max.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| 4 Miles in 24 mins on TM. It's amazing the kinds of workouts that result from the combination of a love of running and a shortage of time!
7 Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 6 Miles in 39:30 on TM; 6:40 - 6:18 pace.
9 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
| AM: 16 Miles in 2:03 and 1 Mile walking at 2.0 on TM.
PM: 4 Miles at 6:58/mile on TM.
Total: 22 Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 9.50 | 0.00 | 0.00 | 14.00 |
| 9.5 Miles in 1:06:22 (6:59) in Dallas, TX along the Katy Trail, around the SMU campus and George W. Bush Presidential Library, and back along the Katy Trail to our hotel in the Uptown neighborhood.
Lots of walking throughout the rest of the day for 14 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 54 mins on hotel treadmill; Miles 3-8 at 6:58 - 5:27 range.
9 Total Miles including one-mile walk.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 71:50 on TM.
14 Total Miles including 4 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 14 Miles in 1:47:30; 4 striders.
16 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 4.00 | 0.00 | 11.00 |
| 9 Miles in 61 mins on TM; Miles 5-8 at 6:15/mile.
11 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 7 Miles walking at 2.0 incline followed by 1 Mile at 8:00 pace and 4.0-8.0 incline on TM.
PM: 8 Miles in 59:30 on TM.
Total: 18 Miles including 2 Miles commuting.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles home from Murray Park soccer fields after back-to-back-to-back soccer games!
8 Total Miles including one-mile walk on a nice afternoon.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14.5 Miles in 1:54 on a great day in Little Rock.
After walking the half-mile Kingfisher Trail at Pinnacle Mountain State Park, I ran home via the Pinnacle Mt. Base Trail before connecting to the Arkansas River Trail for roughly 10 Miles before heading up Overlook Dr. and through Camack Village to my house in Midtown.
16 Total Miles including one-mile walk at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 3.00 | 0.00 | 0.50 | 30.00 |
| AM: 7 Miles in 51 mins followed by 6 Miles walking at 2.0 incline on TM.
PM: 9 Miles in 69 mins (4 striders) followed by 6 Miles walking at 2.0 incline in TM.
Total: 30 Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.50 | 0.00 | 0.00 | 19.00 |
| 16 Miles in 2:06 and 1 Mile walking at 2.0 incline on TM.
19 Total Miles including one-mile commute and one-mile walk at park.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 5.00 | 0.00 | 12.00 |
| 9 Miles in 60:45, including Miles 5-9 at 6:15/mile with fast finish, and 1 Mile walking at 2.0 incline on TM.
12 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 54 mins on TM; 6:58 - 6:31 pace.
11 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on a rare late afternoon run on the .3 Mile loop at the park behind my house; ran what I expect may be my Marathon Pace, 6:33/mile, for a total of 65:33.
12 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 10 Miles on a warm morning at Scott Field track; 8X400m Repeats at 90, 86, 84, 82, 79, 77, 76, and 74 seconds.
12 Total Miles including 2 Miles walking to and from church.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 3.00 | 0.00 | 0.00 | 29.00 |
| AM: 12 Miles in 90 mins and 4.5 Miles walking at 2.0 incline on TM.
PM: 9 Miles in 64:46 on TM; Miles 7-9 at 6:58/mile.
Total: 29 Miles including 2 Miles commuting and 1.5 Miles walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.00 | 0.00 | 0.00 | 0.00 | 33.00 |
| 30 Miles in 4 hours on TM; 1 Mile walking at 2.0 incline to cool down.
33 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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 77 mins on TM.
12 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 82 mins on TM.
16 Total Miles including 4 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 17.5 Miles in 2:32 on a hot and humid day in the Ouachita National Forest.
Today's run included the first 16.4 Miles of the Arkansas Traveller 100, 7.8 Miles of which is rocky single track along the historic Ouachita Trail. It also included approximately 1,000 spider webs in my face, a short stop to clear a hazard, and only 16 ounces of fluid.
21 Total Miles including 3.5 Miles commuting/walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 9 Miles in 1:08 on a hot day in Little Rock.
Started from Alsopp Park and ran a half-mile uphill along the trails to Hillcrest before heading over to Scott Field track; 4X800m Repeats at sun-6:00 pace but smooth.
10 Total Miles including one-Mike walk with Evan at park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.50 | 24.00 |
| 12 Miles in 95 mins, including 4 striders, and 8 Miles walking at 2.0 incline on TM.
24 Total Miles including 4 Miles waking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in an hour on TM.
10 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 42 mins on TM.
8 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles in 45 mins followed by 2 Miles at 2.0 incline on TM.
10 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.50 | 18.00 |
| 10 Miles in 77 mins, including 4 striders, followed by 6 Miles at 2.0 incline on TM.
18 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 6 Miles, including 8X200m striders, at Scott Field track on a fantastic morning.
2 Miles at park with Max and Sophia after church.
10 Total Miles including the walk to and from church.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 80 mins on TM.
11 Total Miles including one-mile commute.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 64 mins on TM;
9 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 Miles in 56 mins on TM.
10 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Arkansas Traveller 100 (100 Miles) 16:53:55, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 100.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| The 2017 Arkansas Traveller 100, or "AT100," is one of the most historic 100 milers in North America. With an old school feel, wonderful volunteers and aid stations, and a beautiful and runnable course through the Ouachita National Forrest, it offers a great experience for everyone.
This year's AT100, my fifth consecutive, was challenging psychologically and emotionally. I learned a lot about myself while thinking a lot about my family and priorities. Physically, I felt pretty damn good. In fact, about the only thing that didn't affect me was the 90 degree heat and humidity. I'm a kid from southern Arkansas and thrive in those conditions.
I finished in 16:53:55, the eighth fastest time in the AT100's 27-year life. I was a little over an hour off my 2015 course record, but I'm content with my effort. I ran an honest race and became the first person to finish first overall in four AT100s.
No crew or pacer this year, but lots of loved ones, including my beautiful kids, were there in spirit.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 Miles in 46:12 on a nice afternoon in Little Rock.
11 Total Miles including 5 Miles walking, one each of the last five days post-race.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 64 mins on TM.
11 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 Miles, including 8 striders, on a nice morning at Scott Field in Little Rock.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 73 mins on TM.
12 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 40:50 (6:49) in a beautiful afternoon in Little Rock.
8 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a gorgeous afternoon in Little Rock.
10 Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
| 6 Miles on a cool morning at Scott Field; 3X800m Repeats and one 1600m in sub-6:00 pace, very smooth, just to stretch things out a bit with the Traveller two weeks behind me and a road marathon two weeks ahead.
10 Total Miles including 4 Miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking at park.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a cool, drizzly morning at Scott Field.
10 Total Miles including 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 2.00 | 0.00 | 8.00 |
| 5 Miles in 32:20 on TM.
8 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 73 mins on TM; Miles 9 and 10 at 6:44.
12 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles on a beautiful afternoon along the River Trail.
8 Total Miles including one-mile commute.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 3.00 | 0.00 | 12.00 |
| 9 Miles in 59:54 on TM; Miles 7-9 at 6:18/mile.
12 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 4.00 | 0.00 | 18.00 |
| Noon: 8 Miles in 62 mins on TM.
PM: 8 Miles in 51:40 on a cold and windy afternoon at Scott Field, where I ran Miles 3-6 at 6:13/mile.
Total: 18 Miles including 2 Miles commuting
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 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 a cold morning along Hwy. 171 from my parents' house near Malvern.
8 Total Miles including 1Mile walking to church.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 70:50 on TM.
12 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 62 mins on TM.
10 Total Miles including 2 Miles commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 44 mins on TM.
8 Total Miles including 2 Miles walking/commuting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 Miles in 39 mins on TM.
8 Total Miles including 3 Miles walking/commuting.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
New York City Marathon (26.22 Miles) 02:53:59, Place overall: 609, Place in age division: 149 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.78 | 26.22 | 0.00 | 0.00 | 29.00 |
| Since I ran my last road marathon in March 2016 (my last road race of any distance), I've had bilateral inguinal hernia surgery (May 2016) and ran three 100-Mile ultras (October 2016, July 2016, and October 2017)...but it's good to be back! And now maybe Rob Murphy, Jeff, and other FRB'rs I met at Boston back in 2012 will comment on my race!! In all seriousness, these guys have continued to be supportive, and over the years, they've provided encouragement and tips as well.
On to the race. It's funny actually. Because I wasn't sure what splits I should target, I settled on 6:40/mile because it provided for easy 3- and 6-mile split calculations. So I'm pleased with my 6:39/mile average and relatively consistent pacing.
I stayed near JFK and got up at 2 am, so it was a long day. But the cloudy and misty weather provided cool temps for a good time running.
Thanks to my wife Diana for staying home and watching Evan while I wondered around NYC trying to master the public transportation system for two days. As always, I couldn't do any of this without her love and support.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles commuting/walking.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 11 Miles in 87 mins on TM.
14 Total Miles including 3 Miles commuting/walking.
|
| 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 77 mins on TM.
12 Total Miles including 1 Mile commuting and 1 Mile with my kids' elementary school running club.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 7.00 | 3.00 | 1.00 | 0.00 | 11.00 |
| 10 Miles in 72 mins on TM.
11 Total Miles including one-mile commute.
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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 | | 10.50 | 0.00 | 0.00 | 0.50 | 11.00 |
| 7 Miles in 52 mins; 4 striders.
11 Total Miles including 4 Miles walking/commuting.
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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 |
| 10 Miles walking at 2.0 incline and 5 Miles in 40 mins on TM.
17 Total Miles including 2 Miles commuting/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 | 1.00 | 0.00 | 0.00 | 11.00 |
| 7 Miles in 53 mins on TM;
11 Total Miles including 4 Miles commuting/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: 8 Miles on a nice morning in Little Rock.
PM: 5 Miles in 37 mins on TM.
Total: 14 Miles including one-mile commute.
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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 |
| 9.5 Miles on a beautiful, albeit windy, day along the River Trail.
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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 58 mins on TM.
10 Total Miles including 2 Miles commuting/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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 9 Miles on a cold morning at the neighborhood park loop (3 loops = 1 Mile); 8 striders.
10 Total Miles including one-mile walk at park.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with kids on the Ranch North Woods Preserve trails along the Little Maumelle River.
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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 | 1.00 | 0.00 | 10.00 |
| 8 Miles at neighborhood park loop on a nice morning; 8 striders.
10 Total 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles on a gorgeous afternoon through Hillcrest, including a couple of miles on Allsopp Park trails.
11 Total Miles including 3 Miles walking to and from church and at park.
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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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 69 mins on TM; 4 striders.
10 Total Miles including one-mile commute.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 58 mins on TM.
11 Total Miles including 3 Miles commuting/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 | | 1.00 | 1.00 | 4.00 | 0.00 | 6.00 |
| 5 Miles in 31:30 on TM. I need to keep doing this every couple of weeks.
6 Total Miles including one-mile commute.
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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 75 mins on TM.
12 Total Miles including 2 Miles commuting.
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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 |
| 10 Miles in 75 mins in TM.
13 Total Miles including 3 Miles commuting.
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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 |
| 7 Miles on a gorgeous morning in Little Rock.
10 Total Miles including 3 Miles walking 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles back home after brunch at Lost Forty Brewing.
8 Total Miles including one-mile walk at park.
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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 |
| 11 Miles in 85 mins on TM.
12 Total Miles including one-mile commute.
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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 | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 12 Miles in 92 mins on TM; 4 striders.
16 Total Miles including 4 Miles walking/commuting.
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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 |
| 3 Miles at 6:00/mile and a faster finish on TM.
6 Total Miles including 3 Miles walking/commuting.
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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 | 3.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 80 mins on TM.
13 Total Miles including 2 Miles commuting.
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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 |
| 21 Miles, including 13 Miles walking at 2.0 incline on TM, 4 Miles at 7:47/mile on TM, 2 Miles with Max and Sophia's running club, and 2 Miles commuting/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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles at park.
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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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 8 Miles on a cold morning at Scott Field; ran 8X200m striders because I was cold and ready to get home and have some coffee.
11 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 mins on TM.
14 Total Miles including 2 Miles commuting/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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles walking at 2.0 incline on TM.
19 Total Miles including 2 Miles commuting/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 | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| 9 Miles in 62 mins on TM.
14 Total Miles including 5 Miles walking/commuting.
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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 in 88 mins on TM; Miles 11 and 12 at 6:31/mile.
14 Total Miles including 2 Miles commuting.
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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 Miles along Pinnacle Valley on a gorgeous afternoon.
10 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 | | 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 | | 0.67 | 9.33 | 0.00 | 0.00 | 10.00 |
| 9.33 Miles in 64:10 (6:52) on a cool and foggy day in Midtown, along the River Trail, and through Camack Village back home. Good pace on a hilly go-to route.
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 | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| AM: 8 Miles in 55:50 on TM.
PM: 6 Miles in 45 mins on TM.
Total: 16 Total Miles including one-mile commute and 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 55 mins on TM.
10 Total Miles including 2 Miles commuting/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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 15 Miles in 1:57:50 on TM; 4 striders.
19 Total Miles including 4 Miles walking/commuting.
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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 in 30 minutes at park in a gorgeous afternoon in Little Rock.
7 Total Miles, including hike up Pinnacle Mountain.
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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 |
| 8 Miles in 60 mins in a cold, steady rain in Little Rock.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking at park.
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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 | | 16.50 | 0.00 | 0.00 | 0.50 | 17.00 |
| 15 Miles on 1:55 on TM; 4 striders.
17 Total Miles including 2 Miles walking to and from Christmas Eve Service.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking at park.
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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 |
| 10 Miles with Luke at Lake Catherine State Park on a cold day in Garland County.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with Charley.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles at park on a cold day in Little Rock.
6 Total Miles including 1 Mile 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 Miles at park on a frigid afternoon in Little Rock.
4 Total Miles including one-mile walk with Charley at park.
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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 | | 3606.45 | 374.05 | 43.00 | 50.50 | 4074.00 |
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| Night Sleep Time: 2115.00 | Nap Time: 0.00 | Total Sleep Time: 2115.00 | |
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