| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3232.15 | 40.00 | 33.85 | 22.00 | 3328.00 |
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| Night Sleep Time: 2202.00 | Nap Time: 18.50 | Total Sleep Time: 2220.50 | |
| | 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 88 mins out-and-back east in Hwy. 171 across Ouachita River and back.
14 Total Miles, including 3 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7.5 miles with Luke west on Hwy. 171.
PM: 3.5 miles west on Hwy. 171.
Total: 13 miles, including 2 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles, including 8X100 yard striders, around and on synthetic turf football field.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on a nice evening at old JA Fair track.
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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 | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 6 miles in 46 mins on Robinson track.
7 Total Miles, including one mile walking.
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 4.5 miles at JTR track.
PM: 8.5 miles in light rain in Arkansas River Trail, starting from Two Rivers Bridge.
Total: 14 miles, including one mile 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 8 miles out-and-back on Hwy. 300 past Pinnacle, turning around near OT Trailhead.
PM: 6 miles on JTR track, including 4 striders, but legs ornery.
Total: 14 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8-mile out-and-back on Hwy. 300.
PM: 5 miles on driveway.
Total: 13 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13-mile our-and-back over Jack Mt. on AR State Hwy. 128; 7:38 pace.
15 Total Miles, including 2 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 30 miles in 3:58:59 on a cold and overcast day on the rural Arkansas highways near our land.
7:58 average pace; fastest mile was 6:44 (17) and slowest was 9:01 (22); and fuel was limited to one little waffle, one gel, and a 20oz bottle of water. Solid.
31 Total Miles, including one-mile walk.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8-mile out-and-back, mostly on Ouachita Trail, starting from Pinnacle Mt. East Summit parking lot. This was the kind of honest, technical trail run I needed after 30 on the pavement yesterday. Felt good...pushed the darkness and almost got locked in state park:)
10 Total Miles, including two miles walking.
My middle school is pivoting to all virtual (from hybrid) tomorrow, but the high school is not, so we're starting spring track workouts tomorrow (I support distance runners). Interesting times, and you just have to do your best every day.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles from school to Pinnacle Mt. State Park, a couple of miles of trails, and back.
PM: 4 miles at track practice; lots of striders.
Total: 12 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 5.5 easy miles on JTR track.
PM: 5-mile our-and-back on OT from Pinnacle East Summit parking.
Total: 12 miles, including 1.5 miles walking on track.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| 5.5 miles, including 4X100 and 4X200, at JTR track practice and 5.5 solo miles, including 4 striders, after.
11 Total Miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, including one mile 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, including one-mile walk on OT to Flatside Pinnacle.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
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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 | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| AM: 10 miles, including:
JTR Track Women's Distance Runner Training: 1-mile warm-up, 2X1200m repeats, and 2X800m repeats, with 200m walk after each repeat, for 4 miles total; and
6 easy miles solo on track.
PM: 6 miles, including 4-mile hike/run at Pinnacle Mt. State Park and 2-mile walk.
Total: 16 miles.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.50 | 0.00 | 10.00 |
| AM: 5 miles in Pinnacle State Park on a beautiful morning.
PM: 4 miles, including 4 striders, on driveway.
Total: 10 miles, including one-mile walk at lunch.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 3.00 | 17.00 |
| AM: 10 miles, including 4X400m and 4X200m with track team, and 6 miles solo after.
PM: 6 miles, including 4X400m and 4X200m with track team, and 2 solo miles prior.
Total: 17 miles, including one-mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 5-mile out-and-back on Hwy. 171.
PM: 8-mile out-and-back on Hwy. 300 and Barrett Rd.
Total: 14 miles, including one-mile walk.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 18 miles on Hwy. 171 west into Lake Catherine State Park and back.
20 Total Miles, including 2 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.00 | 0.00 | 0.00 | 0.00 | 38.00 |
| 38 miles in 6:50 on Lake Winona Rd (FSR 2) on a cloudy day with rain moving in right as I finished. My Dad said I "was livin' right."
I carried two bottled waters, two little waffles, one gel, one pack of chews, and a mandarin orange. I ate all of before mile 31, and I'm glad I had it. Thinking I need 150 calories/hour on a cool day at ultra pace.
I was unconcerned about time and had two goals. (1) Stay on my feet, moving with purpose, for close to 7 hours, and (2) run as close to an even (or negative) split as possible. I got a bit of a late start, so I ended up turning around after 19 miles in 3:30 with the goal of beating darkness and rain. So while lower mileage that expected, I was pleased with a 10 min negative split.
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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 |
| 4 miles during morning track practice, including 2X200yard line drills on indoor football field, and 4 more solo after practice on the outdoor track after the rain subsided.
12 Total Miles including 4 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4 miles during track practice, including 4X800m and 2X200m repeats, and 4 miles solo after.
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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 miles on a cold, wet morning, includd day big extra dynamic and agility drills.
13 Total Miles, including 3 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 3.00 | 0.25 | 14.00 |
| AM: 8 miles, including 3X400, 3X300, 2X200, and 2X100 during track practice and 4 more solo miles after.
PM: 6 miles, including 3X400, 3X300, 2X200, and 2X100 during track practice and 2 more solo miles after.
Total: 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8.5 miles on State Hwy. 300.
10 Total Miles, including 1.5 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of hiking and easy running on our land.
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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 |
| 2-mile hike in morning and 8 miles on Arkansas River Trail on a blustery evening.
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 | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 4 miles, including 4X200m repeats, during morning track workout with my runners.
6 Total Miles including 2 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles, including 3X1200m repeats, during morning track workout.
6 Total Miles, including 2 miles of walking and light running during afternoon track workout.
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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 |
| 6 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| 4 miles, including 8X200m repeats, during morning track workout.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Hoka One One Rocky Raccoon 100 (100 Miles) 16:36:11, Place overall: 6, 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 |
| It's been nearly two years since I ran a 100 miler, and October 2017 was the last time I raced competitively at this distance. This felt really good.
This year's Rocky Raccoon course in Huntsville State Park, Texas consisted of five, 20-mile loops on relatively flat, rooty terrain. Along with my one-man crew (Dad! + Mom!, who prepared pre-race meal and in-race nutrition, e.g. eggs and potatoes), who is the best in the business, we executed a great plan, minimized stops and time in aid stations, and I was able to maintain strength and climb from 11th to 6th place over the final 10 miles.
Approximately 418 runners started the 100-mile distance in waves, and a couple hundred more started the 100K (3 loops). COVID guidelines were in place, and although challenging to enforce with respect to all runners, I was very impressed with the race organizers and aid station volunteers, all of whom wore masks and gloves and took additional precautions in order to keep us as safe as possible.
In addition to my family and a couple of close friends, I had a ton of support and positive vibes coming my way from the Joe T. Robinson High School cross-country and track teams. My distance runners are awesome and even surprised me with homemade brownies at this morning's workout!
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two-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, including 3X800m repeats and 1X400m, during JTR morning track workout.
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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 |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 easy miles along Hwy. 171.
7 Total Miles, including three miles walking in the airport, as I awaited my two oldest children's arrival in Little Rock.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, including 1.5 miles with Max and Sophia, on our trails.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles, including 1.5 miles with Max and Sophia, on our land. 5 miles, including one mile 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles as the snow started falling all around Arkansas.
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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 |
| One-mile hike with kids and 5 miles on trails covered with thick, powdery snow. Folks around here say it's the most snow we've had in 30 years or so.
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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 more beautiful, snowy miles of slogging through powdery snow.
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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 in deep snow, with more still falling, on our land. I moved steadily for an hour, and that's about all I wanted given single-digit wind chill factor.
Love how serene the deep woods are, with only an occasional bird popping out to say hello.
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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 along our driveway and a snowy Hwy. 171 near the county line and back.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in an hour along my tractor-plowed driveway (thanks, Dad!).
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles west on Hwy. 171.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles west on Hwy. 171 and one-mile walk.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles west on Hwy. 171 and one-mile walk.
5 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 4 miles, including 4X200m repeats, at JTR morning track workout and 3 more solo.
10 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 | | 5.75 | 0.00 | 2.25 | 0.00 | 8.00 |
| 4 miles, including an 800, 700, 600, 500, 400, 300, 200, and 100, at JTR morning track workout and 3 more solo.
8 Total Miles, including one-mile walk.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| AM: 6 miles, including 4X400m repeats during JTR morning track workout (3 miles total), and 3 more solo miles after.
Noon: 4 miles through hilly neighborhoods near my school.
Total: 11 miles, including one-mile jog in light rain and a couple of sets of pull-ups on our land before a relatively relaxing evening.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in the hilly neighborhoods near my school.
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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 46 mins on nice, cloudy day for running in Little Rock.
8 Total Miles, including two-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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Similar run to yesterday in Little Rock neighborhood, but worked in a few more hills over a different 6-mile route.
7 Total Miles, including one-mile walk with Huckleberry in light rain.
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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 |
| AM: 6 miles, including 4 during morning JTR track workout and 2 more after.
PM: 3 miles on our trails.
Total: 10 miles, including one mile 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 | | 11.75 | 0.00 | 0.00 | 1.25 | 13.00 |
| AM: 4 miles, including 6X200m repeats, at JTR morning track workout and 2.5 miles solo after; 6.5 total for morning.
PM: 2.5 miles, including 4X200m repeats, at an abbreviated JTR afternoon track workout and 2.5 miles solo after; 5 total for afternoon.
Total: 13 miles, including 1.5 miles walking during lunch.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 4miles, including 6X100m striders, during morning JTR workout.
PM1: 3 miles, including 4X100m striders, during afternoon JTR workout.
PM2: 6 miles in Ouachita National Forest.
Total: 14 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 easy miles along Hwy. 171 and 5 miles walking on a beautiful day.
10 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on our driveway as darkness settled in on a nice night.
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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 relaxed miles on the Ouachita Trail with the godfathers of Arkansas ultra running. Lots of creek crossings and catching up on an absolutely 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles on a beautiful, sunny afternoon with temperatures soaring near 70. Explored the gravel roads accessible from our trails and had a blast. It's always nice to be reminded of the beauty in your own backyard. Nice soak in our creek at Sophia's bridge after the run.
21 Total Miles, including one mile walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 6 miles, including JTR morning track workout and a couple solo.
PM: 6 miles at Pinnacle Mt. State Park with Thomas and Podog on a great afternoon. None of us wore a GPS, so could have been more:)
Total: 13 miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 6.5 miles, including 4X600m repeats during JTR morning track workout, a speedy 200m, and 3 miles solo.
PM: 3.5 miles through the hilly neighborhoods adjacent to my school during planning period.
Total: 11 miles, including one-mile walk.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 7 miles, including 4 striders and a fast 200m at JTR morning track workout and 3 miles solo.
PM1: 3 miles, including 4 striders at JTR afternoon track workout.
PM2: 6 miles at Pinnacle Mt. State Park with Podog, Thomas, and Brett.
Total: 16 Total Miles.
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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 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4 miles on our trails on a warm morning.
9 Total Miles, including 5+ 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 | | 9.75 | 0.00 | 0.00 | 0.25 | 10.00 |
| AM: 4 miles with 8 striders on driveway.
PM: 5 miles with a fast 400m finish after school on JTR track.
Total: 10 miles, including one-mile walk.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 4-mile hike at Lake DeGray with Max and Sophia.
PM: 6 miles on driveway and trails with three sets of chin-ups/pull-ups along the way.
Total: 11 miles, including another short walk with Sophia and dogs.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles west on shoulder of Hwy. 171.
10 Total Miles, including 2 miles walking and picking up litter along Hwy. 171.
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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 | 1.00 | 7.00 |
| 4 miles, including 2X400m and 4X200m, at morning JTR track workout.
7 Total Miles, including 3 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.75 | 7.00 |
| 6 miles, including 4X300m repeats during JTR morning track workout.
7 Total Miles, including one mile walking.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles with 8 striders.
4 Total Miles, including one mile 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Three Days of Syllamo Stage 1 (50K): 4:27:02
3rd Place (50K), 2nd Place (Stage)
See March 21 Race Report.
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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 | | 48.00 | 0.00 | 0.00 | 0.00 | 48.00 |
| Three Days of Syllamo Stage 2 (50 Mile): 9:06:29
2nd Place (48 Mile), 2nd Place (Stage)
See March 22 Race Report.
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
|
| | Race: |
Three Days of Syllamo (Stage Race) (94 Miles) 15:31:32, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Three Days of Syllamo Stage 3 (20K): 1:58:01
5th Place (13.5 Miles), 2nd Place (Stage)
Cumulative Three Day Time (92+ Miles): 15:31:32
Race Report:
After hosting a track meet at Joe T. Robinson late into the evening on Thursday, March 18, I traveled to north central Arkansas for three days of running in the Ozark Mountains. This was my first stage race, and I really enjoyed myself. The course offered some of the more beautiful aesthetics I've ever experienced in any race - in any state - and the race organization and logistics under the leadership of director, Jake Anderson, was flawless. Great course, great food, and great folks...a perfect combination for a long weekend doing something I love on the eve of my 38th birthday.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy jogging and walking with Evan (on his bike).
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles easy snd 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Evan (on bike) on River Bends Park MTB trails in Shelby, Michigan. Nice discovery near kids' grandparents in Troy, and we had a blast romping around on a cool 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 |
| Confirming once again what I already knew to be true, you can run anywhere (and usually should!) if you're willing to accept some modest risk of getting lost or trespassing. Today, after pulling off of Interstate 40 in the Lower Mississippi River Delta, I made my way along a cotton field crop road and stumbled upon a section of the Cache River Mational Wildlife Refuge. There was a beautiful levy for running, and I only wish I could have kept exploring.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 miles hiking and 3 miles running on our land, along with some pull-ups and chin-ups.
6 Total Miles.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 1.25 | 10.00 |
| AM: 4 miles, including a 400-300-200-100, at JTR track workout.
PM: Same, with my other runners.
Total: 10 miles, including a little extra.
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| Night Sleep Time: 0.00 | Nap Time: 6.50 | Total Sleep Time: 6.50 |
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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, including 4X800m repeats at JTR morning track workout.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 10K with Matt, who I bumped into at Two Rivers Park after racing him at the Syllamo 50K less than two weeks ago. Good chat and run on a beautiful afternoon.
2 miles or so with our dogs on the land!
9 Total Miles, including a mile walking during lunch break.
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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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| AM: 6 miles, including 8 striders at JTR morning track workout.
PM: 10+ miles out-and-back on Ouachita Trail, heading west from spillway.
Total: 17.5 miles, including one mile walk at lunch.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 4 miles on our land in a beautiful morning and 2.5 miles walking.
6.5 Total Miles
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles along Hwy. 171 after an Easter morning hike.
7 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
| 6 miles, including 4X600m repeats at morning JTR track workout.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles, including 2X400m, 2X300m, and 2X200m, at morning JTR track team workout.
5 Total Miles, including one-mile walk with kids.
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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 on our land at dawn.
6 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 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 | 0.00 | 9.00 |
| 7-mile out-and-back on Hwy. 300 during lunch.
9 Total Miles, including 2 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 miles running snd 3 hiking with kids on our land.
5 Total.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on St. Francis County Road 446 (gravel) on homestretch of 14-hour day on the road.
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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 | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 5 miles, including 4X200m repeats, during JTR morning track workout.
7 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5.5 miles, including 2X1200m repeats and an 800m, at the JTR morning track workout.
8 Total Miles, including hike and pull-ups at sunset.
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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 |
| 4 fastish miles on our trail at dusk.
6 Total Miles, including 2 miles walking.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| AM: 7 miles, including 4X400 comfortably (90, 84, 83, 83). I could never really get loose this morning...maybe I should do agilities even when the high schoolers are not there.
PM: 7 miles on Ouachita Trail, marking a pretty section around Lake Maumelle for this Saturday's Ouachita Trail 50M and 50K.
Total: 16 Miles, including 2 miles walking.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 easy miles around adjacent neighborhood (the "loop") during my planning period.
6 Total Miles, including two-mile hike with Huck in a drizzle at dusk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 26 miles, the majority of which was on the Ouachita Trail, starting from the Hwy. 298 Trailhead. Explored new sections, including Miles 131-133, which my family has adopted and committed to maintain as part of our membership in Friends of the Ouachita Trail ("FoOT").
Met a really friendly thru-hiker from D.C. who refused a beer but was grateful for conversation.
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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 | 1.00 | 0.00 | 7.00 |
| 6 miles on our land and adjacent gravel roads.
7 Total 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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| AM: 6 miles, incuding a 400m, 300m, and 200m interval and 6X100m striders during JTR morning track workout.
PM: 4 miles, including a 400m, 300m, and 200m interval snd 6X100m striders during JTR afternoon track workout.
Total: 11 miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5 miles at JTR morning track workout; 6 striders.
9 Total Miles, including 4 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles at sunup on our land and 2 miles walking.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles along Hwy. 10 on a beautiful afternoon and one mile walking.
7 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 |
| 5 miles on the JTR track after school.
6 Total Miles, including one mile walking.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles on our trails and one-mile hike with dogs on a beautiful afternoon.
5 Total Miles.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles running and 2 miles hiking with the dogs on our land.
8 Total Miles.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5.5 miles, including 4X200m repeats, during JTR morning track workout.
8 Total Miles including noon walk and afternoon hike with the dogs.
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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 | 2.00 | 8.00 |
| AM: 5 miles, including 4X400m repeats, at JTR track.
PM: 3 miles, including 4X400m repeats, at JTR track.
Total: 8 miles.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 easy miles along Hwy. 171 and 2 miles walking.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 6.5 miles easy and a fast 800m with my JTR distance runners who are preparing for state meet.
7 Total Miles.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 20 miles with friends in Ouachita National Forest. Starting from Lake Sylvia on a beautiful morning, we ran a counterclockwise loop on the FSRs.
22 Total Miles after evening walk.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lots of hiking and trail work today. My parents and I put in about 8 hours on the Ouachita Trail, preparing our adopted section for hikers to continue enjoying through late spring into summer.
8 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles, including 4X400m repeats (comfortably) and 6 striders, during and after lighter morning JTR track workout.
7 Total Miles including 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 |
| 2 easy miles on our trails to kickstart my day and lots of walking all afternoon at state track meet, including multiple 2-mile walks and some pull-ups at local park during long breaks.
8 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 easy miles near my school on a gorgeous afternoon.
7 Total Miles, including one-mile walk.
|
| 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 |
| 4 easy miles at lunch and one-mile walk with dogs after school.
5 Total Miles.
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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 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Mt. Magazine Trail Run (17 Miles) 02:39:15, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| I enjoyed the morning at the Arkansas Ultra Running Association's Mt. Magazine Trail Run. This fun run is well organized by Paul "PT" Turner, very competitive, and offers stunning views from the highest point in Arkansas (2,753ft).
I drove up very early after a long week, and although I didn't have my climbing legs today, I was able to reframe things and enjoy the race and pose-race fellowship.
Winner Shane Poland came within three minutes of a course record and is putting up stout times in races all over the state.
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| 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 walking and lots of lifting while working on the land with my Dad.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 4 easy miles on our trails on a cool morning. After seeing and being forced to kill a large timber rattler yesterday to protect my parents' puppy and baby goats, I was extra vigilant and avoided daydreaming. Karma not on my side now...
PM: 4 miles in just under 27 mins on JTR track. That NEARLY qualifies as a tempo run, and it was in a steady rain! Seriously, though, I'm been doing too much fast and slow with nothing in the sweet spot. Will address that this summer.
Total: 8 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles at lunch before the rain.
5 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 4 miles on our land.
PM: 4.17 miles at Magnet Cove track.
Total: 10 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4.17 miles at Magnet Cove track.
7 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4-mile out-and-back west on Hwy. 171.
5 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 | | 51.00 | 0.00 | 0.00 | 0.00 | 51.00 |
| Roughly 51 miles in roughly 11:30 hours at Magnet Cove track. This includes 4-8 minute breaks after every 4.17 miles. It was very hot, and I was in direct sunlight from 8am until finish (started around 6am).
1,926 calories not nearly enough.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking and helping my parents and aunt move a few things.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles on our trails in an early morning shower and one mile walking.
4 Total Miles.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles along Hwy. 171 and 2 miles walking at lunch.
6 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles, including dynamic stretching and striders, on our gravel driveway, as well as 3 miles walking.
7 Total Miles.
|
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4 miles along Hwy. 171 and a short walk.
4.5 Total Miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
Arkansas Backyard Ultra Championship (112.5 Miles) 27:00:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 112.50 | 0.00 | 0.00 | 0.00 | 112.50 |
| Starting at 6:30am, I ran 4.167 miles every hour, for 27 hours, until I was the only runner remaining. This "Backyard" endurance event was on a nice, rails-to-trails course along the White River in Cotter, Arkansas. Race Director, Jake Anderson, and team did a great job oranizing the event, and they went above and beyond in supporting and encouraging runners along the way. The event was a unique experience for me (as it is for most who undertake such), but I had a good plan and ran well. Loved the familial atmosphere in the Ozarks...and want to get back there soon. I'd be remiss if I didn't give a shout-out to my parents for helping me prepare and pack for what could have been 2+ days of running.
|
| 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 walking on blistered feet.
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
|
| | 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 on sore feet. Everything else better than expected.
|
| 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 |
| 4 miles on a hot afternoon on the loop through the neighborhood adjacent to JTR.
5 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles along the Arkansas River Trail from Two Rivers Park.
7 Total Miles, including 2 miles walking and some soccer at Field Day.
|
| 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4-mile school-neighborhood loop at lunch.
5 Total Miles, including one mile 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 | 0.00 | 8.00 |
| 6 miles with Luke on downtown Hot Springs National Park trails.
8 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles on our trails and 1 mile walk.
4 Total Miles.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles or so with Luke at Lake Catherine State Park.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 2 miles with Max snd Sophia.
PM: 4 miles on Hwy. 171.
Total: 6 miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 2 miles with Max snd Sophia.
PM: 4 miles on Hwy. 171.
Total: 7 miles, including one-mile walk.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 2-mile hike with Max snd Sophia.
PM: 4 miles on Hwy. 171.
Total: 7 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2 miles with Max and Sophia and 2-mile hike later in the afternoon.
4 Total Miles.
|
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles (loop) with friends on FSRs in Ouachita National Forest, starting and finishing at Lake Sylvia.
21 Total Miles, including 1 mile with Sophia before dinner.
|
| 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-mile hike with Max and Sophia in the closest state park that I could find to I-30 in route to Dallas (Daingerfield State Park near Mt. Pleasant).
|
| 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 | | 7.50 | 2.00 | 1.00 | 0.00 | 10.50 |
| 10.5 miles on hotel TM, including 4 at 7:30, 2 at 6:58, 1 at 6:27-6:00, and 2.5 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 |
| 8 miles on hotel TM and 4 miles walking.
12 Total Miles.
|
| 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 | | 7.50 | 0.00 | 4.00 | 0.00 | 11.50 |
| 4 miles easy, followed by 3 miles at 6:40/mile and 1 at 6:27. Felt good to run harder at something approaching my tempo pace.
11.5 Total Miles, including 3.5 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 easy miles on hotel TM and 1 mile walking.
8 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles easy followed by a 5K between 6:27 - 6:00 pace.
7 Total Miles.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 5 miles, including 1.5 with Max and a few 200m striders on gravel driveway.
PM: 3 miles on our trails.
Total: 8 miles.
|
| 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 65 mins west along Hwy. 171 (heat index in 100s all week).
9 Total Miles, including evening walk with dogs.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6.5 miles east on Hwy. 171 to Wild Hog Rd., then out-and-back four miles before cutting back along ridge to our Spring Rd. Trail back home. Need a good night's sleep.
9 Total Miles, including 2.5 miles walking this morning.
|
| 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-mile out-and-back from Pulaski Tech College along Emerald Park Trail. This was about the hardest run I could have drawn up during a professional development lunch break.
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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 miles with kids, 4 miles solo, and 1 mile walking; 8X200m on gravel mixed in.
7 Total Miles.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 miles starting east on Hwy. 171.
9 Total Miles, including 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles with kids, 3 miles solo, and 1 mile walking with Max.
6 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 | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| Joined my Dad at the Magnet Cove track this morning for speed work. It's been awhile, but I managed 10X400m in 81-80-80-81-79-83-82-80-81-81. I'd like to run a respectable 5K this summer if my body holds up.
11 Total Miles, including warm-up, cool-down, and a short hike 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2.7 miles with kids, including 3X200m striders, and 4 more solo on our trails.
7 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 | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| 1.7 miles with Sophia on our trails followed by 9.3 miles on Hwy. 161 and Wild Hog [gravel] Road ("Hwy 161-WHR Loop"). Ran Miles 4 and 7 close to threshold pace, sub-7:00, at least with respect to gravel.
12 Total Miles, including one-mile walk with dogs.
|
| 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 |
| 2.6 miles with kids, including 4 uphill accelerations, on our trails, followed by 4+ miles solo on Hwy. 171. My solo run included a 1.5 mile interval in 9:18 (into the wind).
9 Total Miles, including 2 miles walking and some shoveling with my Dad.
|
| 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 |
| 4 miles easy before a day on the road to pick-up Evan and Maya.
6 Total Miles, including 2 miles walking at park to break-up the drive.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles with kids, 3 miles solo, and 1 mile walking.
6 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Malvern Brickfest 5K (3.11 Miles) 00:18:59, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 2.10 | 1.00 | 8.00 |
| Enjoyed the Malvern Brickfest 5K with my Dad this morning. I finished 1st overall and my Dad, Mark, won his age group (60-69) in 24:08.
I've not done enough speed training recently to run a fast 5K, nor am I near race weight, but I managed 5:35 on the first mile to separate myself from two teenage runners and coast to a victory in my parents' hometown...where the high school fieldhouse is named after my grandfather, Bill Hunt.
3 hot and sweaty miles with the kids on our trails when we got home.
8 Total Miles, including 5K warm-up and cool-down.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1.5 easy miles with kids on trails, 4.5 miles on Hwy. 171, and 1-mile walk before dinner.
7 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2.5 miles with kids, 3 miles solo, and 1.5 miles walking.
7 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Hike up and over East Summit at Pinnacle Mt. with kids, short run back to care along Base Trail, and one-mile walk.
4 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles with kids, 3 miles solo, and 1 mile walking.
7 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles hiking with kids.
|
| Night Sleep Time: 0.00 | Nap Time: 7.00 | 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 |
| 3 miles with kids at Lakeside track and 1 mile walking.
4 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 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-mile hike with kids.
|
| 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 |
| My three oldest kids - Max (13), Sophia (11), and Evan (8) - and I ran the Firecracker Fast 5K in Little Rock this morning.
After about a month of "training" (consistent, short trail runs at different paces and striders), they did great, and I was very proud of their effort.
I ran with Evan, who finished second in the 9 and under age group with a time of 27:44.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles walking with my family.
|
| 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 on some local park trails with my brother and our kids.
|
| 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 with my family.
|
| 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 miles with kids, who think they may want to run a trail 10K in August, 1 more mile with Sophia on her bike, and 1 mile 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 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-mile hike with kids.
|
| 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 |
| 3 miles with kids and 1 mile walking. Today was their first lesson on how to safely run on a rural state highway.
4 Total Miles.
|
| 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-mile hike with kids.
|
| 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 |
| 3+ miles with kids, including 4X.5 mile repeats at their LT pace.
5 Total Miles, including 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles hiking with the kids at Lake Catherine State Park on a nice day.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles with kids on our trails and 1 mile walking.
4 Total 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3+ miles with kids and a little more walking.
4 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3+ miles with the kids, including a mini reverse pyramid (1M, .5M, .25M, and .12M(2)) at roughly their LT pace.
5 Total Miles.
|
| 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 |
| Morning hike with Sophia and a couple short and memorable afternoon hikes as well in route to a night of volunteering at the Full Moon 50K in the Ouachita National Forest.
5 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2.5 miles with Sophia and long walk with Maya.
4 Total Miles.
|
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2.6 mile trail-to-highway loop with kids; 3.2 total with warm-up.
5 Total Miles, including two-mile walk with Maya.
|
| 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 miles at XC practice and 2 more with my kids on our trails.
5 Total Miles.
|
| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4 miles at XC practice, along with a new core routine; 3+ miles with kids back at land; and 2 miles walking.
9 Total Miles.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles at XC practice, along with a new plyometrics routine; 2.5 miles with kids back at land; and a couple miles walking with Maya and Sophia.
6 Total Miles.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just over 4 miles at XC practice, as well as core work, followed by my normal 9am workout with my own kids, who ran 200-400-800-800-400-200 intervals or our gravel driveway-dirt road loop.
8 Total Miles.
|
| 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 |
| 4.5 mile hike, with some light running on downhills, along the Ouachita Trail from Hwy. 7 Trailhead west to Moonshine Shelter and back. Max, Sophia, Evan seemed to enjoy themselves despite the heat and humidity. I love seeing them break into a run on downhillls without being asked, each of them realizing it's actually easier and much more efficient than walking at times.
5 Total Miles including an afternoon of splashing in the spring with Maya.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles with kids on sticky morning with heat index already close to triple digits at 10am. Embrace the heat!
4 Total Miles, including one-mile walk.
|
| 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 |
| 5.5 miles at XC practice, including marking the course, running tge course with my team, and sweeping the course.
10 Total Miles including lots of hiking and walking while thinking about runners and running.
|
| 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 | 0.00 | 7.00 |
| 4 miles and core work at XC practice. I know it's hot, but the image of 20 young runners choosing to work hard at 6:30am in the summer means it's a beautiful morning.
3 more miles with my own kids on our land.
7 Total Miles.
|
| 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 |
| 4 miles easy at Lake Ouachita and one-mile walk late in the afternoon before dinner.
5 Total Miles.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles, core work, and popsicles at XC practice; one-mile walk late in the day.
5 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles with kids, 5 miles solo, and 1 mile walking.
10 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 24.3 miles with PT in Ouachita National Forest, starting and finishing at Lake Sylvia.
25 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles at XC practice and 2 miles walking.
6 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles at XC practice and 4 miles hiking/walking.
7 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2-mile hike followed by 3 easy miles, and 2 more miles walking during Sophia's soccer practice.
7 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles at XC practice and 3 miles walking.
8 Total 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles with my brother on our land and a one-mile walk with Maya.
4 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 miles with kids and 5 more after (the last couple with my brother, Luke).
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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles home from the Ouachita River park in Malvern.
Tired and lethargic run.
7 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles at XC practice snd 2 miles walking.
6 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles at XC practice this morning and 1 mile walking.
6 Total 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on track during lunch break from professional development, triple-digit heat index, but a descent run given schedule and [lack of] sleep this week. Ran 3 miles at 7:00 minute pace wile working on form, and then 3 more a little more slowly.
7 Miles including one-mile walk.
|
| 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 |
| 4 miles at XC practice and 1 mile walking.
5 Total Miles.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the adjacent neighborhood near my school.
|
| 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.
|
| 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 with kids on the last day of our summer break!
|
| 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 |
| AM: 4 miles during XC practice.
PM: 6 miles during first half of Sophia's soccer practice.
Total: 10 miles.
|
| 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 |
| AM: 4 miles during XC practice, including 1.5 miles during a ten-minute tempo repeat.
PM: 7 miles or so on new Two Rivers Park MTB trails. Good stuff...and lots more deer than mountain bikers.
Total: 11 miles.
|
| 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, including 10 striders, on River Trail from Two Rivers Park starting west.
8 Total Miles including 1 mile 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles during XC practice.
PM: 8 miles from Two Rivers Bridge east, over Big Dam Bridge, into NLR and back.
Total: 12 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, including 5 striders, on driveway.
|
| 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 |
| 12 miles on Rend Lake Bike Trail during a summer shower in southern Illinois to breakup drive back to Arkansas.
|
| 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles along Hwy. 171, west to Lake Catherine State Park boundary and bsck again, following strong afternoon thunderstorms. Beautiful rainbows and descent weather, rejstivrnt speaking. Today's 12-miler so much easier than yesterday's...you never know.
|
| 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 |
| AM: 4 miles at XC practice.
PM: 7 easy miles during Sophia's soccer practice.
Total: 11 miles.
|
| 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 |
| AM: 4 miles at XC practice.
PM: 7 miles at dusk and into darkness along Hwy. 171 and Wild Hog (gravel, 4 miles). This was a fun one, as I felt good enough to hammer the hills.
Total: 11 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles during Sophia's soccer practice and 1 mile walking.
7 Total Miles.
|
| 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 |
| AM: 4 miles at XC practice.
PM: 7 miles at Two Rivers Park, mixing in awesome new mtb trails and paved river trail.
Total: 11 miles, which seems to be about my limit on busy days.
|
| 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 on River Trail starting downtown! Headed west to Burns Park and back on the nicest evening we've had this week (more like 90 than 100:)).
Having a beer at Flyway Brewing Co. while my daughter is enjoying a minor league ball game with her soccer team. Pretty tranquil in North Little Rock...
9 Total Miles.
|
| 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 |
| 5+ miles in the midday heat before Sophia's soccer game; 3-mile loop on our trails.
9 Total Miles.
|
| 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 |
| 12 miles with a brief intermission after Mile 8 for the final walkthrough of a lovely little home I'm purchasing near Pinnacle Mt. in the Little Rock area.
13 Total Miles, including one-mile walk.
|
| 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 |
| AM: 3 miles during XC practice.
PM: 6 miles on Two Rivers mtb trails.
Total: 10 miles, including one-mile walk.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 easy miles early on Hwy. 171.
6 Total Miles, including 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles along Hwy. 171.
PM: 6.5 miles out-and-back, west on Ouachita Trail from Natural Steps, followed by 1.5 miles walking.
Total: 12 Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles early on Hwy. 171 and 3 miles walking.
7 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles easy on Hwy. 171.
PM: 4 miles in 27:52! I almost felt fast...and ran 2 more easy and walked 2 during Sophia's soccer game.
Total: 12 Miles.
|
| 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 25 miles with friends (AT OGs) in the Ouachita National Forest, starting from Lake Sylvia.
26 miles, including a mile 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 |
| AM: 6 miles on Hwy. 171.
PM: 3-mile hike at Pinnacle State Park with XC team.
Total: 10 miles, including one-mile walk before bed.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parents dropped me off after a long day of working at my new place, and I ran an efficient 8 miles in 61 mins back home along Hwy. 300.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles at XC practice.
PM: 6 miles from Natural Steps up to Pinnaacle Mt. State Park Visitor's Center, and back down via Ouachita Tral.
Total: 10 miles, including one-mile walk.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles in just under 48 mins, from Natural Steps to west side of Pinnacle Mountain, connecting with Kingfisher Trail to Little Maumelle dirt trains back around east side of mountain.
7 Total Miles, including one-mile walk.
|
| 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 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM: 5 miles, including 4 miles around 7:00/mile, at XC practice.
PM: 10 miles with Stan in Maumelle's hills during Sophia's soccer practice.
Total: 16 miles, including one-mile walk.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles: Hwy. 300 to Lake Vista to Ouachita Trail and bsck. This was a good day...there is a connector trail to OT 1.5 miles from my front door. So who's in for 223 miles of single track trails and cold beer after? Mr. Murphy? Jeff? Jon?
7 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles before Max's soccer game and 4 miles walking/jogging during this morning's XC meet at War Memorial Park.
10 Total Miles.
|
| 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 | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| AM: 6 miles along Hwy. 171.
PM: 7-mile out-and-back from house along Hwy. 300, to Lake Vista, to Ouachita Trail.
Total: 13 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles and core at XC practice.
PM: 6 miles.
Total: 10, including one-mile walk during lunch.
|
| 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 |
| 9 miles to base of Pinnacle and back along 300.
12 Total Miles, including 3 miles walking/jogging during XC meet.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.25 miles at dusk: 300-LakeVista-OT-Spillway-300 loop.
7 Total Miles.
|
| Night Sleep Time: 0.50 | Nap Time: 0.00 | Total Sleep Time: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 4 miles during XC practice.
PM: 5 miles in the early evening.
Total: 9 miles.
|
| 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 |
| AM: 6 miles in a nice morning.
PM: 4 miles (way too late) on a nice evening.
Total: 11 miles, including one-mile walk during planning period.
|
| 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, mostly in a light shower on the 300-LakeVista-OT-300 loop.
10 Total Miles, including 3 miles during morning XC meet.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 miles along River Trail and 3 more before Sophia's soccer game.
10 Total Miles.
|
| 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 |
| AM: 3 miles during XC practice.
PM: 8 miles in Maumelle's hills during Sophia's soccer practice.
Total: 13 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 miles chasing around my runners at our XC meet in Hot Springs, followed by 6 lateish miles at JTR track after bus returned.
9 total miles, and I could use about 9 hours of sleep.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles that felt like 40 given a severe case of strep throat (that I brought on myself). Knew it would be slow and ended up walking for much of it.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4-mile hike at Pinnacle Mt. State Park. Much better than yesterday because (1) I didn't really try to run until it got dark and I had to, and (2) the antibiotics are finally starting to work (though more slowly than I had hoped).
|
| 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 |
| What was intended as another hike turned into 8ish miles of really enjoyable - and at times, quiet technical - trail running. I linked up numerous sections of the network of mtb and hiking trails in Pinnacle Mt. State Park. These trails are sneaky awesome.
|
| 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, but let's go with 2. 50 feels like a major victory over the dark cloud that settled in this week. Tomorrow is a new week, and it's going to be a good one.
|
| 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-mile out-and-back on 300 at dusk.
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 3 miles during XC practice.
PM: 8 miles during Sophia's soccer scrimmage.
Total: 13 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 6 miles easy on 300 and OT.
PM: 4 miles walking and running at XC meet.
Total: 10 miles.
|
| 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 |
| AM: 6.25-mile 300-LV-OT-Spillway-300 loop. Awesomeness.
PM: 48 mins (probably 6 miles) during Max's soccer practice, O-B along 300 and Pinnacle Valley Dr. (I think) to State Park boundary.
Total: 13 miles, including a mile during lunch break.
|
| 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles during XC practice.
PM: 7 miles during Sophia's soccer practice.
Total: 12 miles, including 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on 300, far too late in day.
6 Total Miles, including one-mile walk.
|
| 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 | | 36.00 | 0.00 | 0.00 | 0.00 | 36.00 |
| Paced my friend, Stan, in the final third of the Arkansas Traveller 100.
With three miles walking while volunteering most of the day, I ran a total of around 36 miles today.
|
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I managed 6 miles on a beautiful afternoon, on two hours of sleep, after a night of ultra fun and lesson planning this morning.
|
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 4 miles at XC practice.
PM: 6-mile OB on 300 and LV, including 4 striders.
Total: 10 miles.
|
| 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 |
| AM: 4 miles during a fun XC practice.
PM: 6 miles on Pinnacle State Park mtb trails, starting from Visitor's Center, on a really pleasant evening.
Total: 11 miles, including one-mile walk.
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 6 miles at JTR track.
PM: 4 miles during Max's soccer practice.
Total: 11 miles, including one-mile walk.
|
| 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 |
| Took the morning off, but walked a bit during XC practice and at lunch. My body and mind are not aligned at the moment.
5 miles during Sophia's soccer practice.
8 Total Miles.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on Hwy. 300 and one-mile walk.
6 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles during XC meet and 6 miles on Hwy. 300 and Lake Vista Dr.
10 Total Miles.
|
| 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 |
| AM: 5.25 miles, easy running and hiking, on Pinnacle Mt. State Park mtb trails.
PM: 2.75 miles while Max warmed up for soccer gave.
Total: 9 miles, including one-mile walk at half-time.
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| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 3 miles during XC practice.
PM: 7 miles rolling along the Pinnacle mtb trails at a respectable clip.
Total: 11 miles, including 1 mile walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: First decent speed workout in weeks (if not months). After 3-mile warm-up, 8X 400m repeats at 83, 82, 80, 79, 79, 79, 79, and 80. 7 total miles for workout.
PM: 3 miles during XC meet.
Total: 10 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 |
| 6 miles easy with a couple striders at JTR track this morning and 4 miles walking during Max's soccer game.
10 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 4 miles during XC.
PM: 6 miles on 300 and Lake Vista.
Total: 11 miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles and a couple 200m striders at JTR track.
8 Total Miles.
|
| 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 |
| Ran 18 miles with good friends at Hot Springs National Park Trail Run and walked a few miles with my Dad back at our land after.
21 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 19 miles on a lovely afternoon. So, I ran from my parents' front door, down the driveway, and along Hwy. 171 into Lake Catherine State Park. I hit the Falls Branch Trail for the 2ish mile loop past the falls, and then returned along 171. It was exactly 19 miles, and although I carried a gel and a waffle thing, I ended up just drinking 20oz of water.
20 Total Miles, including one-mile walk.
|
| 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 |
| 3 miles walking at lunch and 7 more easy (5 running) during Sophia's soccer practice. I was sore and lethargic all day.
10 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 4 miles, including 2X1600m repeats at 6:00 and 5:56, during XC practice.
PM: 5 miles on 300-LV-OT.
Total: 11 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 5 miles, including 8 striders, at JTR track.
PM: 5 miles during Max's soccer practice.
Total: 12 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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| AM: 4 miles, including 3 at 6:40/mile, during XC practice.
PM: 7+ miles during Sophia's soccer practice.
Total: 14 miles, including 3 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles on Hwy. 300 before school and 2 miles walking. In the great city of Memphis for Sophia's soccer tournament. Get a visit with my old friend, the treadmill, in the morning...looking forward to the reunion.
7 Total Miles.
|
| 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 | 3.00 | 4.00 | 0.00 | 14.00 |
| Good night's sleep and breakfast in hotel, followed by 10 miles in 1:09 on treadmill.
Mile 1: 8:00
Mile 2-3: 7:30/mile
Mile 4-6: 7:00/mile
Mile: 7-9: 6:18/mile
Mile 10: 6:00
14 Total Miles, including 4miles walking before Sophia's games.
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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 |
| AM: 9 miles, including 4 striders, on hotel treadmill (7:30-7:13 pace).
PM: Walked/Ran/Marked XC Conference Championship course three times (1.55m loop) on a beautiful afternoon.
Total: 16ish Miles, including 2 miles walking before Sophia's final game of tournament early this morning..
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 3 miles during XC practice.
PM: 3.1 miles in XC Conference Championship course, which I soebt afternoon marking and preparing with my Dad.
Total: 8 miles, including at least 2 miles walking course. I haven't eaten or drunk anything since 5:30am and feel like I ran a marathon today.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 miles easy in the afternoon, followed by - a couple hours later - a run up and down Pinnacle Mt. and a couple loops of the Kingfisher Trail (3 miles).
10 Total Miles, including 2 miles walking.
A fine day.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles in a steady rain this afternoon, followed by a two-mile walk with Max.
8 Total Miles, including one-mile walk during lunch.
|
| 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 |
| 4 miles during XC practice and 4 miles walking.
8 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 miles, including 4X400m repeats, at JTR track.
8 Total Miles, including 2 miles walking.
I'm staring down 60+ miles in the first week of a two-week taper...
|
| 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 | 0.00 | 7.00 |
| 6.2 miles with Max and Sophia on River Trail from Two Rivers Park parking lot.
7 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with two local trail runners I bumped into (and really like) on River Trail, east into NLR and back.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 4 miles during XC practice; easy progressive run with last mile around 6:30 pace.
PM: 4 miles walking.
Total: 8 Total Miles.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 miles during XC practice and 3 miles walking.
6 Total Miles.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 miles, including a few striders, during XC practice and 1 mile walking.
4 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking during State XC Meet.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Pinhoti 100 Endurance Run (100 Miles) 19:14:48, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.00 | 0.00 | 0.00 | 0.00 | 101.00 |
| After coaching at the State Cross Country Championship on Friday morning, I made the 6.5 hour drive over to the Talladega National Forest for the Pinhoti 100 Endurance Run, a point-to-point trail race through the foothills of the Appalachians from Heflin to Sylacauga, Alabama. With my brother, Luke, and 11-year old nephew, Henry, as crew, we got up around 3:30am on Saturday morning after a few hours of tent camping (them) and car-camping (me) to begin the adventure.
We had a great plan and executed it pretty well, as I ran comfortably in second for the middle third of the race, once getting within 15-20 minutes of the lead, before a really low stretch from Mile 60 to 85. But with Luke and Henry's support, and many others' positive energy back home in Arkansas, I persevered and fought hard, running and competing every step of the last 15 miles for a third place overall finish. It was nice to get on the podium in an out-of-state race, something that's been a bit elusive for me despite all of the success in my home state.
The Pinhoti 100 offers a beautiful course with stunning views, rock formations, and fall colors. There is over 28,000 feet of elevation change, with the course going up and over Cheaha Mountain (2,408ft) the highest point in Alabama. Although most sections are "runnable," it's a very challenging course, largely due to the diffculty of the back half and the cumulative beating on your quads throughout the day from the downhills. There's enough rocky and technical terrain to slow you down and keep you honest, and enough soft trail and dirt road (20ish miles) to make the course considerably faster than true mountain courses.
Overall, it was a great experience with Luke and Henry, and I'm grateful that I had the opportunity to participate and run strong. Perhaps my crowning achievement was making it home to Little Rock for my daughter's noon soccer game on Sunday!
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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 | | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 miles walking during my planning period snd 3 miles very easy during Sophia's soccer practice. My mind was ready to run, but I'm not sure my body was...beer and grading WWII notes after.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles really easy as darkness crept in early.
5 Total Miles, including one-mile walk.
|
| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 |
|
| | 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 Max at Pinnacle.
|
| 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 |
| 4-mile hike (+ a little running) with Max and Sophia on Pinnscle mtb trails.
6 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy at Pinnacle.
|
| 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 |
| 3 miles easy and 1 mile walking.
4 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy on JTR track; 4 striders.
6 Total Miles, including 1 mile walking.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles with Max, 2 miles solo, and 2 miles walking on JTR track on an unseasonably warm afternoon.
6 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles in 34 mins on a nice afternoon on West Little Rock.
5 Total Miles, including 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles on a pretty afternoon while Sophia was at drama club rehearsal.
6 Total Miles, including 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles easy and 1 mile walking before Sophia's first soccer game in Memphis.
PM: 4 miles on hotel TM, weights, and 2 miles walking before game #2.
Total: 10 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles easy and 1 mile walking before Sophia's final fall soccer game.
6 Total Miles, including another one-mile walk 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles on a nice afternoon and 1 mile walking.
5 Total Miles.
|
| 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles with Max, 3 miles solo, and 1 mile walking on our land.
I'm tired.
|
| 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles with my brother on our land and 1 mile walking.
5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Rainy 5K with my family in Hot Springs and 3 miles walking.
6 Total Miles.
Happy Thanksgiving.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles with my brother on our land abd 3-mile hike at Pinnacle State Park with most of the family.
7 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 3 miles with kids on OT and 9 more with Podog on Pinnacle mtb trails after lunch.
12 Total Milea.
|
| 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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles on nice afternoon; Hwy. 300-LV-OT-300 loop, with some goofing around on an old train track on the way back.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles easy with a few striders and 2 miles walking.
7 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 | 0.00 | 1.50 | 0.25 | 5.75 |
| It's funny how you finally start figuring stuff out about the time you're too old to apply it...
On a sore quad and no calories since 6:30am, I ran 3X800m LT repeats at 3:00, 2:58, and 2:54, and it was way too comfortable. The moment I stretched it out and tried to run a faster 400m, I noticed my form falling off, breathing labored, etc., and I'm just talking the difference between a 5:58 pace and a 5:40 pace (I managed 80 seconds).
So it goes...5.75 Total Miles.
|
| 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 |
| 4 easy miles with Max at Pinnacle and 1 mile walking.
5 Total Miles.
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 5.25 miles in 38 mins on River Trail and 1 mile walking.
6.25 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 | | 7.25 | 0.00 | 1.00 | 0.00 | 8.25 |
| 5.25 miles on a warm evening on the JTT track; Mile 5 at 6:15.
With 3 miles walking, I totaled 8.25 today.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles on 300-LV-OT-300 loop and 1 mile walking.
8 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles with Stan, Podog, and Brett on the Arkansas River Trail, starting east from Cook's Landing.
11 Total Miles, including 1 mile 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 | 0.00 | 7.00 |
| 5 miles while waiting on an oil change and 2 miles walking earlier this afternoon during planning period.
7 Total Miles.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5 miles in 33 mins (6:36), quarter downhill from parking lot to track, 4.5 on track as football team prepares for state championship, and quarter uphill back to parking lot to get my son after quiz bowl practice. But wait, there's more! This time/pace included an unplanned stop to recruit an 8th grader (from our middle school) to run HS XC next fall!
7 Total Miles, including 2 miles walking during planning.
|
| 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 |
| 6 miles at 7:24 on a great evening for running and 2 miles walking during planning.
8 Total Miles.
|
| 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: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles easy on Hwy. 300 before school and 3 miles walking.
7 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on OT, out-and-back with kids from spillway. Combo run/hike with kids and a couple miles solo when they turned back.
7 Total Miles, including 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on 300 and LV and 1 mile walking.
6 Total Miles.
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles easy, the first 2 with Max, and 3 miles walking.
7 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles in 29 mins and 1 mile walking.
5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles in 28 mins and 1 mile walking.
5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles in 27:47 during planning and 2 miles walking.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 8 miles, including 4X400m repeats at 86, 85, 83, and 81 on a foggy afternoon at the JTR track. Not bad considering short night of sleep abs long day...
9 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.5 miles in downtown Little Rock while windshield was being replaced.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3X1mi and 100 jumping jacks throughout day to breakup 14 hours on the road.
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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 | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Interesting day at my school with only about a third of the students in the building...today was our last official day before winter break, but we turned in grades on Friday.
Sooo, Max actually ran a couple miles with me during my planning period, and then I knocked out 4X400m repeats in 79, 76, 74, and 74. I did this on a bit of a whim, not to mention a tired mind after a sleepless night, but the cold air in my face was just what I needed.
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| Night Sleep Time: 0.00 | Nap Time: 5.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles on our land and 1 mile walking.
5 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on Hwy. 171 from my parents' house.
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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-mile walk at Two Rivers Park with Evan and Maya.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Up Pinnacle East Summit, down West, and around Base Trail with Evan and Maya for 3+ miles of Christmas Eve hiking. My 3 and 8 year olds insisted that we go up the steep (more fun) side, and who I am I to argue?
This may become annual tradition!
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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 |
| Merry Christmas! 3 miles with Luke on our land and 1 mile walking.
4 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on Hwy. 171 and 1 mile walking.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles with Luke, Henry (11), and Sophia (12) at Lake Catherine State Park. Nice to be able to get a few miles of technical trails in with my brother and our kids.
7 Total Miles, including 1 mile 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles - 2 with boys and 2 solo - on our land.
5 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 miles on Hwy. 171 on a nice afternoon and 1 mile walking.
9 Total Miles.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles on our land and 2 miles walking.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3232.15 | 40.00 | 33.85 | 22.00 | 3328.00 |
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| Night Sleep Time: 2202.00 | Nap Time: 18.50 | Total Sleep Time: 2220.50 | |
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