| 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 | | 3698.50 | 44.00 | 115.25 | 62.25 | 3920.00 |
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| Saucony Endorphin Speed 2 Miles: 319.00 | HOKA Clifton 8 Miles: 503.00 | HOKA Clifton 8 (Orange) Miles: 402.00 | HOKA Speedgoat 5 Miles: 61.00 | HOKA Speedgoat 5 (Orange) Miles: 160.00 |
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| Night Sleep Time: 2221.50 | Nap Time: 28.00 | Total Sleep Time: 2249.50 | |
| | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 44:16 (7:23) on a mix of paved and county gravel roads on a 27-degree afternoon with a brisk wind out of the northwest.
300 crunches, 2-min plank, stretching.
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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 | | 1.75 | 3.00 | 0.00 | 1.25 | 6.00 |
| 3 miles in 20:30 (6:50), followed by 5X400m repeats in 76, 75, and 74 (3) with 400m easy run between repeats. It was dang near perfect, around 40 degrees, and I felt good in my new shoes:)
300 push-ups and stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:25 (7:26) from lower parking area at Pinnacle Mt. Visitor Center toward Two Rivers Park (road).
300 crunches, 2.5-min plank, stretching.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | 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 |
| 8 miles in 61 mins on JTR track a little later and colder than I'd planned.
8 Total Miles, including one-mile walk during planning.
350 push-ups and stretching.
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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 |
| 6 miles on AR River Trail in 40:23, including 3-mile tempo (Miles 4-6) in 18:49 back west against the wind; 6:21, 6:20, and 6:08. Nice afternoon around 37 degrees in LR.
HR-152; Cad-180.
600 crunches, 3-min plank, stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including a couple on OT, in just over an hour. Last 3 were sub-7:00 despite this being a recovery run! Really nice out late this afternoon on the road and trail.
300 push-up and a little dumbbell action, 300 crunches, stretching.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles in 1:39, mostly on the Ouachita Trail in a light, cold rain. Pleasant out there, but I'm a bit concerned about my right lower half after my first full week of training.
12 Total Miles, including a 2-mile walk after watching the Westside Story reboot with Sophia.
500 crunches, 3-min plank, stretching.
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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 | 5.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in 55:54 (6:59), out-and-back on 300, on a nice afternoon.
10 Total Miles, including 2-mile walk with Max.
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| HOKA Clifton 8 Miles: 8.00 |
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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 | | 2.00 | 3.00 | 0.00 | 3.00 | 8.00 |
| 6 miles at JTR Track (Speedwork Day); 3 miles in 20 mins (6:40), followed by 6X400m repeats at 76, 76, 76, 75, 76, and 75.
Climbed Pinnacle Mt. with Max after for 8 Total Miles.
400 crunches, 3-min plank, stretching.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 1:18 (7:48) on the River Trail, out-and-back starting east from Two Rivers Park.
Push-ups and stretching.
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| HOKA Clifton 8 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.5 miles in 1:12 and .5 walking.
10 Miles Total, along with core and stretching.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | 4.00 | 0.00 | 7.00 |
| 6 miles on AR River Trail in 40:23, including 4-mile tempo (Miles 4-6) in 24:43; 6:24, 6:17, 6:09, and 5:53. Warm afternoon in low 60s in LR, and I felt better when I finished than when I started.
HR-137; Cad-176.
Push-ups and stretching.
7 Total Miles, including one-mile walk.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in 59:27 (7:28) out-and-back on 300 on a nice morning around 40 degrees.
10 Total Miles, including 2 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles out-and-back on Hwy. 300 and Pinnacle Valley Rd., mostly in a cold rain, but thoroughly enjoyable.
Push-ups and stretching.
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| HOKA Clifton 8 Miles: 12.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 1 Mile with Max and Sophia in 9 mins, followed by 11 miles in 1:20:55 (7:21) out-and-back on Hwy. 300 in the opposite direction that I ran yesterday. I'd never gone this way, and it's quiet pleasant, with fewer cars...but more dogs:)
12 Total Miles. It's gorgeous in the Natural State today.
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| HOKA Clifton 8 Miles: 12.00 |
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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 | 2.00 | 11.00 |
| 9 miles at JTR track on a gorgeous, albeit windy, day. After a 2-mile warm-up, I ran 8X 400m repeats in 77, 77, 77, 76, 76, 76, 77, and 74. After a cool-down mile, I ran 2 easy miles with three of my women's track team leaders.
11 Total Miles, including 2 miles walking and picking up trash on this MLK Day, the only federal holiday designated as a day of service to our communities.
Push-ups and stretching.
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| Saucony Endorphin Speed 2 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 miles in just under 1:20 (8:00) after school while Max was in quiz bowl practice. This was the most sore I've felt since starting training 17 days ago. It was nice but extremely windy again. Need to push through the week on adrenaline (and excitement) with am and pm track practice starting tomorrow...then lighter week next week.
13 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 10.00 |
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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: 7 miles really easy at 5am before first JTR track team workout of the season; 2 miles during morning workout, including 4X60m acceleration intervals, as well as drills, plyometrics, and stretching. 9 Total for am.
PM: 2 miles at afternoon JTR track team workout; again included 4X60m acceleration intervals, as well as drills, plyometrics, and stretching.
Total: 14 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 9.00 |
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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: 6 miles really easy - on the coldest morning of year - at 5am before JTR track team workout; 2 miles during morning workout, including 8X30m acceleration intervals, as well as drills, core, and stretching. 8 Total for am.
PM: 2 miles at afternoon JTR track team workout; again included 6X30m acceleration intervals, as well as drills, core, and stretching.
Total: 13 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 5-Mile LT run on a cold afternoon in 31:16 (6:15): 6:31, 6:20, 6:14, 6:14, and 5:58. I wasn't sure how my legs would respond/cooperate today, but I like this progression.
8 Total Milea, including 3 miles walking, and I need a glass of wine and some sleep.
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| Saucony Endorphin Speed 2 Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in 1:46:30 (7:36) on a nice day along the Arkansas River Trail (paved), starting east from Two Rivers Bridge Parking Lot, over the Big Dam Bridge into NLR, turning around near the skate park and heading back. Enjoying running the last couple of miles leisurely with two other runners I know through the local trail running community.
15 Total Miles, including one-mile walk during half-time of NFL playoffs.
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| HOKA Clifton 8 Miles: 14.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 58:19 on a gorgeous afternoon, making my 300-LV-OT-300 loop on a recovery day. Most folks I've seen on the OT in months (if not ever).
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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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| AM: 5 Miles before and during JTR track practice; included stretching, drills, and 3X150m acceleration runs.
PM: 2 Miles during JTR track practice; included stretching, drills, and 3X150m accleration runs.
Total: 10 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 7.00 |
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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 |
| 8 miles in 62 mins on JTR track while Max was at quiz bowl practice.
13 Total Miles, including 5 miles walking (deliberately) on track while monitoring student activities.
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| HOKA Clifton 8 Miles: 8.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 2 Miles during JTR track practice; included stretching, drills, plyometrics, and 4X60m acceleration runs.
PM: 2 Miles during JTR track practice; included stretching, drills, plyometrics, and 4X60m acceleration runs.
Total: 8 Miles, including 4 miles of deliberate walking.
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| HOKA Clifton 8 Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles at JTR track practice; drills snd core.
PM: 3 miles at JTR track practice; drills, core, and 3X2mins bleacher steps.
Total: 10 Total Miles, including 4 miles of deliberate walking.
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| HOKA Clifton 8 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles, including 6X100m strides, in 42 mins (7:00) on a very windy afternoon that made it feel colder than it was.
10 Total Miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles out-and-back on Hwy. 300 on a cold - but very pretty - morning.
11 Total Miles including walking and paintball to celebrate my oldest turning 14.
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| HOKA Clifton 8 Miles: 10.00 |
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| A little more sore than I liked at the start after a "rest" week, but I held it together and finished the hardest speed workout of year. It was unbelievable weather, near 60, but cold weather on the way later this week.
6X800m repeats at 2:43, 2:43, 2:44, 2:48, 2:46, and 2:43; 400m really easy run after each repeat.
8 Total Miles, including warm-up and a one-mile walk after Chiefs-Bengals.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Not sure whether my weekday schedule is going to wear me out or make me really fast and strong.
AM: JTR morning track practice, 2 miles solo before and 3 miles during workout, which included a 400, 200, and 400 set with 200 rest between each.
PM: JTR afternoon track practice, 3 miles during workout, which included a 400, 200, and 400 set with 200 rest between each.
Total: 11 Total Miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 8 miles on JTR track after school. This included a 4-mile tempo run in 24:29 (6:07), which I moved up to Tuesday (from Thursday), after moving speed work from Monday to Sunday. All of this is an effort to take it relatively easy over the next three days so I can run a 25K trail race that my friend directs on Saturday (weather permitting).
Tempo splits: 6:11, 6:13, 6:12, and 5:53 (without pressing too hard).
11 Total Miles, including 3 miles walking.
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| Saucony Endorphin Speed 2 Miles: 8.00 |
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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 |
| AM: 3.5 miles, including 6X60m acceleration runs, during JTR morning track workout.
PM: 2 Miles, including 8X 40m acceleration runs (inside), during JTR afternoon track workout.
Total: 9 Miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on a cold and snowy/icy afternoon, with slick roads and trails, but just taking it easy and enjoying the aesthetics.
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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 easy miles on Hwy. 300, still running cautiously on thawing ice. Very pretty winter afternoon, and the sun felt nice.
Because of road conditions, etc., no race today, but I'm enjoying the solitude.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on a very slushy JTR track, but the warm sun made it salvageable. Manages the final 4 miles around 7:00/mile, but not nearly fast enough, bad footing or not.
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| HOKA Clifton 8 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles in 1:17 on River Trail.
11 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 3 miles at JTR morning workout; included Plyometrics and a Farrell run.
PM: 2 miles at JTR afternoon workout; included Plyometrics and 6X60m accelerations.
Later Pm: 3 miles solo.
Total: 11 miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| AM: 3.5 miles, including 2X300/100 drill repeats.
PM: 3.5 miles, including 2X300/100 drill repeats.
Total: 8 Total Miles, including 1 mile walking.
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| HOKA Clifton 8 Miles: 7.00 |
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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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Talk about managing a workout! So I was quite sore but decided to give my personal speedwork ago (as opposed to what I did with my team yesterday, for example). After a 3-mile warm-up, I pieced together 6X800m repeats in 3:01, 2:56, 2:52, 2:46, 2:48, and 2:44. Certainly not as good as 10 days ago, but I was proud of the effort under the circumstances.
10 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 5 miles at JTR morning track practice, including 6XHill accelerations on bus loop and core.
PM: 2 miles at JTR afternoon track practice, including 6XHill accelerations and core.
Late PM: 2 miles pretty quick before my daughter's school play.
Total: 12 miles, including 3 miles commuting.
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| HOKA Clifton 8 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| 6-mile tempo in 38:23 (6:24) on a warm afternoon. Although this was significantly slower than my last tempo, it included a couple real hills along Pinnacle Valley Rd., starting east from lower parking lot at Pinnacle Mt. State Park Visitor's Center.
9 Total Miles, including 3 miles walking.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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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 | 6.00 | 0.00 | 0.00 | 17.00 |
| 16 miles in 1:57, including last 6 at sub-7:00 pace.
Felt pretty good on a cool afternoon, with no hydration or fuel, but had to work pretty hard on last 3-4 miles to hold respectable pace.
17 Total Miles, including one mile walking.
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| HOKA Clifton 8 Miles: 16.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at 7:25/mile on a sunny and windy afternoon on the River Trail, east from Two Rivers Bridge.
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| HOKA Clifton 8 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 2.50 | 17.00 |
| AM: 5 miles at JTR morning workout; included 200m, 400m, 600m, and 800m interval at sub-6:00 or a bit faster, depending on group.
PM: 3.5 miles at JTR morning workout; included 200m, 400m, 600m, and 800m interval at sub-6:00 or a bit faster, depending on group.
Late PM: 5 miles really easy (recovery) during Sophia's soccer practice.
Total: 17 miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 13.50 |
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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 | 3.00 | 12.00 |
| 10 miles, including 4X.75-mile intervals in 4:16 (2), 4:19, and 4:24. Although I had planned to run 1200s on track while Max was in Quiz Bowl, there was too much going on for me to focus. So, after a 4-mile warm-up, I opted for roads. Specifically, I ran last three on the nearby Morgan Cemetery Road.
I'm not thrilled with last couple times, but I was making a hard U-turn at the .5 mark to avoid running on Hwy. 10, and it was another windy day. But I'm still not satisfied and remain hungry.
12 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 10.00 |
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| Night Sleep Time: 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 | | 13.50 | 0.00 | 0.50 | 0.00 | 14.00 |
| AM: 3.5 miles at JTR morning track practice, including Plyometrics and 4X150m repeats.
PM: 1 mile at JTR afternoon track practice, including Plyometrics and 4X60m accelerations.
Late PM: 6 miles easy after practice.
Total: 14 miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 10.50 |
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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: 4 miles at JTR morning track practice; included core.
PM: 2 miles at JTR afternoon track practice; included core.
Total: 10 miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 6.00 |
|
| 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 | | 5.75 | 0.00 | 6.25 | 0.00 | 12.00 |
| After .75 mile warm-up, 10K tempo (on track) in 39:44. Mile splits were 6:26, 6:27, 6:27, 6:23, 6:21, and 6:20, with a 80 second quarter to finish. Goal was 6:20/mile, and I was close...cold morning and a little overdressed, but I worked into it and finished strong.
12 Total Miles, including 5 miles walking (2 with Max).
|
| Saucony Endorphin Speed 2 Miles: 7.00 | HOKA Clifton 8 Miles: 5.00 |
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11 miles in 1:19:11 (7:12) on a beautiful afternoon on the River Trail. Started west from Two Rivers Bridge and ran 8-mile loop, followed by 3-mile out-and-back to BDB and back.
13 Total Miles, including 2 miles walking.
|
| HOKA Clifton 8 Miles: 11.00 |
|
| 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 |
| 8 easy miles in Pinnacle Mt. State Park, on the trails starting from Visitor's Center.
|
| 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 | | 14.00 | 0.00 | 1.00 | 0.00 | 15.00 |
| AM: 4 miles at JTR morning track practice, including a little pacing on a 800m and 1600m interval, respectively.
PM: 1 mile at JTR afternoon track practice and 5 recovery miles during Sophia's soccer practice a couple hours after.
Total: 15 miles, including 3 during lunch/planning and 2 after late evening run.
|
| HOKA Clifton 8 Miles: 11.00 |
|
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18 miles on TM in 2:08; 11-16 at 6:40/mile and 17-18 at 6:30/mile.
Even though this run has been planned for days, I somehow managed to show up at gym with only trail shoes. This did not make things easier, but so it goes...Hunger Games was playing.
19 Total Miles, including 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 miles, including a fartlek session and core, during JTR morning track practice.
6 Total Miles, including 3 miles walking in Walmart.
|
| HOKA Clifton 8 Miles: 3.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on Hwy. 300.
|
| 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 | 2.00 | 10.00 |
| 7 miles, including 8X400m repeats in 83, 77, 77, 77 - short break to help a jumper putting in extra work - then 74, 73, 74, and 73.
10 Total Miles, including 3 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 |
|
| 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 |
| 5 miles in a cold rain, way too late, after returning from State Indoor Track Meet at the University of Arkansas.
6 Total Miles, including 1 mile walking and 7 hours straight in my feet.
|
| 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 | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13.1 miles in 1:25:03 (6:30) on a nice afternoon starting east from the lower parking loat at the Pinnacle Mountain State Park Visitor's Center. Forgetting that I intended to run 13.1 (and not 12.1, which is not a thing), I turned around at the 6.05 mile mark. This meant I had to hammer the hill up to the Visitor's Center from 12.1 to 12.6, before floating downhill to the finish. Proud of the last two, hilly miles in particular, in 6:31 and 6:30, respectively. Slowest stretch was back against the wind and gradual incline during Miles 9-11. No fuel or hydration, just running.
|
| Saucony Endorphin Speed 2 Miles: 13.00 |
|
| 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 | 1.00 | 0.00 | 6.00 |
| At some point I probably should taper...
I couldn't resist pacing my best female mid-distance runners for 3X600m repeats this morning, but only around 6:00 pace. I did show constraint during the afternoon practice, only walking and coaching my butt off!
6 Total Miles, including 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 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 |
| 4 miles, including a 300 and 3X200 at morning JTR track practice, 3 miles walking, and 1 mile east at afternoon practice (along with stretching and drills).
8 Total Miles.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| 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 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 easy (7:45) on a nice morning and 2 miles walking.
7 Total Miles.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking at expo.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
2022 Little Rock Marathon (26.22 Miles) 02:55:21, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| The 2022 Little Rock Marathon was the culmination of my first block of training for the Western States 100 in June. I needed/wanted to get my turnover back, and I took a shot at it on an unseasonably (and unreasonably) warm day that reached 80 degrees with nearly 100% humidity and light showers.
I ran my tempo pace (6:18) through the half in 1:23, but couldn't hold it together on back half, running Miles 22-25 poorly, but feeling fine at finish and thinking I could have kept prodding along at 7:30-8:00 pace for a bit if needed.
My last road marathon was five years ago, and this was a little over a minute slower. Finished fourth overall (should have been third!) and second in age group (to the dude who finished third).
In honor of my fourth place finish, I'm having four beers.
|
| Saucony Endorphin Speed 2 Miles: 27.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 4 miles, including 4X400m, at morning JTR track workout.
8 Total Miles, including 4 miles walking.
|
| HOKA Clifton 8 Miles: 4.00 |
|
| 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 easy at JTR track and 2 miles walking.
6 Total Miles.
|
| HOKA Clifton 8 Miles: 4.00 |
|
| 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 |
| 4 miles, including 15-minute Fartlek, at morning JTR track workout.
8 Total Miles, including 4 miles walking.
|
| HOKA Clifton 8 Miles: 4.00 |
|
| 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 | 2.25 | 10.00 |
| AM: 4 miles, including 2X800m repeats, at morning JTR track workout.
PM: 3 miles, including 2X800m repeats, 2X100m repeats, and a 200m.
Total: 10 Miles, including 3 miles walking.
|
| HOKA Clifton 8 Miles: 7.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles easy on JTR track before school.
8 Total Miles, including 3 miles walking.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in 58 mins on a pleasantly cold and sunny morning.
10 Total Miles, including 2 miles walking.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 |
| 8 Miles in approximately 57 mins on a lovely afternoon.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 |
| 6 miles easy on a cool, clear morning.
7 Total Miles, including 1 mile walking.
|
| HOKA Clifton 8 Miles: 6.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.75 | 0.25 | 15.00 |
| AM: 5 miles, including 3X4min tempo intervals at morning JTR track workout.
PM: 4 miles, including 3X4min tempo intervals and 2X200m at afternoon JTR track workout; 6 easy miles after in 47 mins.
Total: 15 miles.
|
| HOKA Clifton 8 Miles: 15.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy on JTR track on a nice morning; 1 mile walking and lots of time on my feet at afternoon track meet.
6 Total Miles.
|
| HOKA Clifton 8 Miles: 6.00 |
|
| 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 |
| 5 miles in 37 mins and 2 miles walking.
7 Total Miles.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles easy, including 4 striders, on JTR track before school.
8 Total Miles, including 3 miles walking.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| 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 |
| 11 Miles with a local trail group organized by my friends at Fleet Feet Little Rock. We headed west on OT from Northshore Landing Trailhead on Highway 300, and after 6 easy miles with good conversation, I ran the last 5 miles aggressively at around 9 mins/mile.
13 Total Miles, including 2 miles walking with Max and Sophia at Pinnacle Mt. State Park.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in an hour on a very warm afternoon along Hwy. 300.
10 Total Miles, including 2-mile hike with Mom and Sophia.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| Speed work at Magnet Cove track on a warm, breezy afternoon with a front moving in.
10X400m repeats in 78, 76, 76, 75, 75, 77, 76, 75, 73, and 71.
9 Total Miles, including 3-mile warm-up and 1-mile cool-down.
|
| Saucony Endorphin Speed 2 Miles: 9.00 |
|
| 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 | | 39.00 | 0.00 | 0.00 | 0.00 | 39.00 |
| 39-mile birthday run in 6:12:58, leaving the house with only $6 in my shorts and relying on barns and gas stations for aid.
It's been a good start to Spring Break.
|
| HOKA Clifton 8 Miles: 39.00 |
|
| 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 with Mom and kids before heading back to LR.
5 miles on a beautiful afternoon along Hwy. 300, starting north for a change.
7 Total Miles.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| 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 43:45 on a beautiful afternoon in Roland.
7 Total Miles, including (at least) 1 mile walking.
|
| HOKA Clifton 8 Miles: 6.00 |
|
| 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 | 5.00 | 0.00 | 9.00 |
| 5-mile tempo in 30:48 (6:12) on another beautiful day in the rolling hills of Roland.
9 Total Miles, including one-mile warm-up in 7:30 mins and a brisk, 3-mile walk at sundown.
|
| Saucony Endorphin Speed 2 Miles: 5.00 | HOKA Clifton 8 Miles: 1.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.5 miles at Kessler Mt. Regional Park in Fayetteville. A beautiful day with lot of positive energy...look forward to returning soon.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7.5 miles on River Trail in 53:21, including a flowy back half at sub-7:00 pace with a tailwind.
10 Total Miles, including 2.5 miles walking before Sophia's soccer game.
|
| HOKA Clifton 8 Miles: 7.50 |
|
| 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 |
| AM: 5.5 miles, including "the loop" plus a little extra (4 miles) at sub-7:00 pace, at JTR morning track workout.
PM: 2.5 miles, including 2X300-100 intervals (100m walking between) at JTR afternoon track workout.
Total: 9 miles, including 1 mile walking during planning period.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 | 3.00 | 0.00 | 9.00 |
| AM: 4 miles, including 4X600m intervals, at morning JTR track practice. I ran the 1st, 3rd, and 4th interval with our two fastest 8th graders (2:07, 2:03, and 1:55), and the 2nd interval with two of my senior girls in 2:15.
PM: 3 miles, including 4X600m intervals , at morning JTR track practice. These were a bit slower, and very controlled, around 2:10/interval with two of my distance runners.
Total: 6 miles, including 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3-4 miles walking and a mile and 4X100 meter pick-ups during afternoon track practice.
5ish 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 11 miles at Petit Jean State Park.
14 Total Miles, including 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile walk.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Race: |
Hoof It For Heifer 20K (12 Miles) 01:34:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| After the rain passed, it was a nice day for running hard and pushing the pace on some technical trails at Petit Jean State Park.
Other than a pretty hard fall and splash in the creek about a half-mile from the finish line, everything went smoothly, and I was proud of the effort.
|
| 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 |
| 5.5 mile hike on Ouachita Trail and 3.5-mile easy run while waiting on Max's soccer game to start.
9 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 | 0.00 | 0.75 | 8.00 |
| AM: 5 miles, including a 15-minute fartlek and 2X200m.
PM: 2 miles, including 4X200m.
Total: 8 miles, including one-mile walking.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 4 miles, including a 400 in 78 seconds and then a second in 68 seconds (pacing different 800m runners), at morning JTR track workout.
10 Total Miles, including 6 miles walking during lunch, planning, afternoon JTR track workout, and before sunset.
|
| 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 | 4.00 | 0.00 | 14.00 |
| AM: 5.5 miles, including 4-mile tempo in 24:13 at JTR track before school. Mile splits were 6:08, 6:05, 6:05, and 5:55.
PM: 5 miles marking OUachita Trail race course from Visitor's Center to Lake Bista Rd.
Total: 14 miles, including 3.5 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles easy, starting north on Hwy. 300.
7 Total Miles, including 2 miles walking at track meet.
|
| HOKA Clifton 8 Miles: 5.00 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | 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 Pleasant Valley neighborhood during kids' piano/voice lessons.
10 Total Miles, including 5 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 miles in 2:08 on a spring morning that dipped into 30s. First 5 miles on pavement in roughly 7:30/mile, next 5 miles on trails and connecting paths in Pinnacle Mt. State Park at 8:30/mile, and last 6 miles on pavement at just under 8:00/mile. Left knee throbbing on top during latter half of run, which is not ideal, but manageable (I think).
18 Total Miles, including 2 miles walking.
|
| HOKA Clifton 8 Miles: 16.00 |
|
| 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+-mile hike on Ouachita Trail to sweep the course after Saturday's OT50.
8 Total Miles, including 2 miles walking at dusk.
|
| 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 | 3.00 | 11.00 |
| AM: 4.5 Miles, including 4X600m intervals, during morning JTR track workout; ran 1:59, 2:10, 1:51, and 2:04, alternating between my boys and girls, and encouraging a progression from 80 to 100% between 1st and 3rd interval.
PM: 3 Miles, including 4X600m intervals, during afternoon JTR track workout; ran 2:10, 2:00, 2:00, and 1:55, and encouraging a progression from 80 to 100% between 1st and 3rd interval.
Total: 11 Total Miles, including 3.5 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 | | 10.50 | 0.00 | 0.50 | 0.00 | 11.00 |
| AM: 5 miles at morning JTR track; easy running with 4X100m pick-ups.
PM: 3 miles at afternoon JTR track; easy running with 4X100m pick-ups.
Total: 11 miles, including 3 miles walking.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 miles in 23:27 around the indoor football facility during a stormy lunch break.
5 miles in 39:00 around the indoor football facility during a still stormy planning period. I ran the last mile barefoot because its soft turf and I'm looking for unique stimuli.
9 Total Miles, including 1 mile walking. You always got to make the best of it.
|
| 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 | 6.00 | 0.00 | 8.00 |
| 6-mile tempo in 37:22 (3:14) on a cool morning, starting north on Hwy. 300. Worked my way into this run with a 6:21 and 6:25, but finished with a 5:59.
8 Total Miles, including 2 miles commuting.
|
| Saucony Endorphin Speed 2 Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Late night at track meet but always worth getting up to run with an ultra trail running OG in the Ouachita National Forest. Podog and I knocked out a classic 19.75 mile loop that starts from Lake Sylvia trailhead.
21 Total Miles, including an afternoon 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles along Hwy. 300 and Roland Cutoff.
12 Total Miles, including 4-mile hike at Lake Fayetteville.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles in Lake Sequoyah Park and surrounding neighborhoods.
8 Total 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: 4 miles during morning JTR track workout; included a 200-400-600-400-200 with my kids.
PM: 4 miles during afternoon track workout; included 2X50, 2X100, 4X200, 1X300, 2X400, and 1X600 (not necessarily in that order).
Total: Roughly 10 miles, including lots of quality speedwork and 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 8.00 |
|
| 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 |
| 7 recovery miles (really easy) on the JTR track.
11 Total Miles, including 4 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 |
| 3 miles, including 15-minute Fartlek, at morning and afternoon JTR track practices.
10 Total Miles, including 4 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3 miles, including an 800, 1600, and second 800 at roughly tempo pace during track practice, followed by 3 easy miles solo.
8 Total Miles (at least), including 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 8.00 |
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6.5 easy miles during kids' piano practices.
9 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 | 6.00 | 0.00 | 10.00 |
| 6-mile tempo on a warm, windy day, working hard to hit 37:30 (6:15) on Highway 300, north to Monnie Springs and back. I did this workout because I needed it mentally, not because it was planned. It was effective, and I still have a week to taper.
10 Total Miles, including 4 miles walking before Sophia's bsck-to-back soccer games.
|
| Saucony Endorphin Speed 2 Miles: 6.00 |
|
| 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 easy before Max's soccer game and 3 miles walking.
7 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 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 |
| 6 miles easy along Hwy. 300 and Pinnacle Valley Road during Max's soccer practice.
10 Total Miles, including 4 miles walking.
|
| HOKA Clifton 8 Miles: 10.00 |
|
| 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: 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 |
| 3 miles in 20:15 (6:45), including 4 striders, during JTR track practice with state qualifiers.
7 Total Miles, including cool-down and 3 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Almira 50 Mile Trail Run (50 Miles) 07:38:03, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| Great time running the Almira 50 at Village Creek State Park in Northeast Arkansas. This was only the second year of the event, which also offers a trail marathon option, and my time of 7:38:03 established a new course record.
More importantly, I got to spend the weekend with some of my favorite humans!
Thanks to Race Director, Michael Hirons, and all the great volunteers for putting on a wonderful event.
|
| 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 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 |
| 8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles easy on Pinnacle Mt. mtb trails, starting from VC.
6 Total Miles, including 1 mile 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles on JTR track in 38:45; 4 striders.
8 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7 miles barefoot on artificial turf indoor field.
12 Total Miles, including 5 miles walking (2 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 5 Miles in 36:48 starting east from Burns Park before Sophia's first soccer game.
5 Miles in 36:48 starting west from Burns Park before Sophia's second soccer game.
12 Total Miles, including 2 miles commuting.
|
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5 mile at sub-7:00 pace before Sophia's soccer game.
9 Total Miles, including 4 miles walking and mowing.
|
| 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, including 8X400m repeats in 82 and 80 (7), at JTR track before school.
8 Total Miles, including 3+ miles walking.
|
| Saucony Endorphin Speed 2 Miles: 5.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 nice and smooth miles, out-and-back from house to Roland Cutoff-Hwy 300 T.
14 Total Miles including 6 miles walking, three of which were with Max at Pinnacle before his soccer practice.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles, out-and-back from house to Roland Cutoff-Hwy 300 T.
14 Total Miles including 6 miles walking, three of which were with Max at Pinnacle before his soccer practice.
Very similar to yesterday's run, with tempo planned tomorrow.
|
| 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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| RAM: 6-mile tempo in 37:49 (6:18) on a warm morning, out and back on Hwy. 300 (north).
PM: 4 miles easy on Hwy. 300 (north).
12 Total Miles, including 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 6.00 |
|
| 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 |
| 5 miles in the heat during my planning period; 3 more a couple hours later during Max's piano lesson.
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 2X3-mile runs at Burns Park before Max's soccer games.
6 miles at Rattlesnake Ridge.
4 miles walking, 2 of which were with Max.
Total: 16 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.5 miles at 7:18/mile on a muggy morning; counterclockwise Hwy. 300-Roland Cutoff Loop.
11 Total Miles, including 1.5-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 | | 8.00 | 0.00 | 4.00 | 3.00 | 15.00 |
| AM: 7 miles, including 6X800m repeats, at JTR track before school; 2:45, 2:43, 2:40, 2:39, 2:36, and 2:35.
PM: 4-mile tempo (unplanned, but needed) in 24:50 (6:13), O-B on Hwy. 300 and sidesteet cutoff.
Total: 15 miles, including 4 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 8.5 miles, OB to Roland Cutoff-300 T and 4 striders in front of my house.
PM: 60 mins (6ish miles) at Pinnacle VC trails.
Total: 18 miles, including 3.5 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 miles easy, OB to Roland Cutoff-300 T.
PM: 3 miles in 22 mins before my daughter's drama club production of Matilda!
Total: 14 miles, including 3 miles walking.
|
| HOKA Clifton 8 Miles: 3.00 |
|
| 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 | 6.00 | 0.00 | 14.00 |
| AM: 6-mile tempo in 37:19 (6:13) after one-mile warm-up at JTR track; smooth and controlled.
PM: 3 recovery miles very easy, OB north on Hwy. 300.
Total: 14 miles, including 4 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 |
|
| 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 |
| Busy morning and not a lot of sleep, but I ran 4 miles in 30 mins. Also walked 4 miles this afternoon at school, and push-mowed lawn.
10 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles at Lake Fayetteville in 3:06:52 (8:30), with 7 miles on single track and 15 on paved bike path. Much of the latter half of the run was in pouring rain, and it was incredibly refreshing! Only drank 20 ounces of tailwind for entire run.
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 8 miles OB on Crossover in Fayetteville (hills).
PM: 2-mile walk with kids and 5 miles really easy in Roland.
Total: 15 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 |
| I'm feeling a little fatigued, but managed 6 easy I'm 50 mins before school (hills up LV Rd), 4 miles walking, and 2 miles push mowing.
Call it 12 Total Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 7 miles in 54:47, OB on 300.
PM: 5 miles barefoot in JTR Champion Center (indoor field).
Total: 16 Total, including 4 miles walking (2 with kids at Pinnacle Mt.).
|
| 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 | 3.00 | 0.00 | 14.00 |
| AM: 6 miles easy (50 mins) on LV hills.
PM: 5 miles during planning period, including 3 miles in 19:00 (last 2 at 6:13 and 5:53!).
Total: 14 miles, including 3 miles walking and running easy to mark tomorrow's XC tryout course.
|
| HOKA Clifton 8 Miles: 6.00 |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 2 miles at middle school XC "tryouts."
Lunch: 3.5 miles in 25 mins in the adjacent hilly neighborhood.
PM: 8 miles in 55:26 (6:56), OB to Roland Cuttoff-300 T.
Total: 14 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 6 miles easy, OB north on 300.
PM: 5 miles even easier, a little depleted on a warm afternoon.
Total: 16 miles, including 5 miles walking during last day of school, with lots of kids wanting to be outside.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Up and out at 5am to catch the sunrise on Pinnacle Mt. The East Summit Trailhead is 4.5 miles from my front door.
13 relaxed miles, and even with a 30-minute mile (6) that included climbing and stopping for pictures, I still averages under 11 mins/mile, which is descent at the end of a long week with one more big one ahead.
17 Total Miles, including 4 miles walking at my parents' house.
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking on our land.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| 35.7 miles, up and down Mt. Nebo (7 times), as part of an annual "King of the Mountain" running challenge started by a handful of local ultra runners and good friends.
40 Total Miles, including 4 miles walking in Roland on a pleasant evening.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles really easy in Boyle Park (downtown) while my windshield was being replaced.
8 Total Miles, including 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 | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| 11 miles easy - on very sore quads - on my 9.5 Hwy. 300-Roland Cut-Off loop plus a little extra. It was a sweat fest, close to 90 degrees with humidity at 70%+, and I managed it without any fluid. I also managed 8X200m surges, 2 each at the end of Mike 6, 8, 10, and 11.
|
| HOKA Clifton 8 (Orange) Miles: 11.00 |
|
| 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 |
| 8 miles in just over an hour in a steady rain shower.
11 Total Miles, including 3 miles walking.
|
| HOKA Clifton 8 Miles: 8.00 |
|
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 13 miles midday to Pinnacle Mt. State Park. Made a couple loops around Kingfisher Trail and headed back home, with two short detour climbs up the Pinnacle Mt. maintenance road (gravel) and Waterview Estates entrance (pavement). Relaxed 8:37/mile pace, still with not-insignificant soreness in quads.
PM: 4 miles at 8:28/mile before Arkansas Track & Field Hall of Fame banquet, during which one of my runners was honored as a member of the All Arkansas Academic Team!
Total: 17 Miles. I'm not sure what I'll have heft tomorrow, but I'm on target for my third 100+ mile week in a row.
|
| HOKA Clifton 8 (Orange) Miles: 17.00 |
|
| 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 | | 29.00 | 0.00 | 0.00 | 1.00 | 30.00 |
| AM: 25 miles in 3:40 and change this morning. Because I happened to be running Miles 12-17 at the track, I popped off 4X400m repeats in 89, 84, 81, and 79.
PM: 5 miles at River Trail.
Total: 30 miles.
|
| HOKA Clifton 8 (Orange) Miles: 30.00 |
|
| 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 |
| 4-mile walk after church, 4 miles REALLY easy this afternoon, and 2+ miles (nearly 2 hours) of late afternoon push-mowing.
10 Total Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 Miles in 3:11:45 (9:08) on rolling Forrest Service Roads in the Ouachita National Forest.
Beautiful afternoon and strong effort!
|
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles on OT and Hwy. 300. First ~8 miles in steady rain on muddy, rocky, and technical OT, followed by 8 on Hwy. 300, then back on OT for ~2 miles to car; did 2 miles (OB) on 300 for an even 20 in 3:15 (9:45).
|
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in just over 3 hours (9:02) in Ouachita National Forest. This was quiet an adventure in the pouring rain with flooded FSRs and unplanned reroutes (including a ride from a nice local couple!).
|
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in 2:52:45 (8:38) from Pinnacle Mt. State Park Pond parking lot to NLR side of Big Dam Bridge and back, along Pinnacle Valley Rd. and the Arkansas River Trail (paved). One bottle of water only despite temp approaching 88 degrees with 60% humidity.
Most positive was my back half split (84 mins), which was 4:45 faster than outbound 10!
|
| HOKA Clifton 8 (Orange) Miles: 20.00 |
|
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles in 2:58:40 (8:56) in the Ouachita National Forest. From Lake Sylvia, I made a clockwise loop on FSR 152, 132, 96, 804, and then Hwy. 324 (paved) for final 2.5.
21 Total Miles, including 1 mile walking.
|
| HOKA Speedgoat 5 Miles: 20.00 |
|
| 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 20 more moderately paced miles with friends this morning in the Ouachita National Forest. Really enjoyed the company and conversation after a high-volume week. One of my buddies, Stan, will be pacing me for the final 38 miles of the Weatern States Endurande Run, which is two weeks from today.
23 Total Miles, including 3 miles walking.
Six 20s in a row this week, rounding out a 130+ mile week heading into a two-week taper.
|
| HOKA Speedgoat 5 Miles: 20.00 |
|
| 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 easy on Hwy. 171 with Henry and Luke.
8 Total, including one-mile walk.
|
| HOKA Clifton 8 (Orange) Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles easy; 108 heat index.
10 Total, including 2 miles walking.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 miles on River Trail in 44:46 during Sophia's circuit training class.
9 Total including a brisk, three-mile walk with a few breaks for pull-ups during Sophia's soccer practice.
|
| HOKA Clifton 8 (Orange) Miles: 9.00 |
|
| 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: 6 miles with Max on River Trail; 4 walking with purpose and last 2 running.
PM: 5 miles in 39 mins on Hwy. 300.
Total: 11 Miles.
|
| HOKA Clifton 8 (Orange) Miles: 11.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 5-mile tempo in 108 heat index at JTR track. I shot for 6:20/mile, but ended up around 6:30 (32:41), but relatively happy with effort.
9 Total Miles, including warm-up, cool-down, and 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 9.00 |
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 miles on another Arkansas summer day (108 heat index). Did one of my favorites...South on 300 to Pinnacle, up East Summit, down West, and back home.
12 Total Miles, including 1 mile walking.
|
| HOKA Clifton 8 (Orange) Miles: 1.00 | HOKA Speedgoat 5 (Orange) Miles: 11.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile, 100 jumping jacks, lots of push-ups.
|
| HOKA Clifton 8 (Orange) Miles: 1.00 |
|
| 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 |
| 9 miles smooth and easy on Hwy. 171.
11 Total, including 2 miles walking.
|
| HOKA Clifton 8 (Orange) Miles: 11.00 |
|
| 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 | 1.00 | 7.00 |
| 6 miles, including 8X200m at JTR track.
7 Total, including one-mile walk.
|
| HOKA Clifton 8 (Orange) Miles: 7.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4.25 easy miles in OKC.
3.75 easy miles in Tucumcari, NM.
8 Total Miles and 10 minutes of light swimming in hotel pool.
|
| HOKA Speedgoat 5 Miles: 8.00 |
|
| 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 walking in Gallup, NM while Goodyear put new tires on my car.
1 Mile across the Mike O' Callaghan-Pat Tillman Memorial Bridge to take in the Hoover Dam.
6 Total Miles.
|
| HOKA Speedgoat 5 Miles: 6.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles with Luke on a beautiful trail overlooking Lake Tahoe.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking around Olympic Valley, enjoying pre-race festivities with my brother and nephews, who ran well in the HOKA-sponsored crew and family races!
|
| HOKA Speedgoat 5 Miles: 2.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Western States Endurance Run (100.3 Miles) 23:38:32, Place overall: 88, Place in age division: 68 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.00 | 0.00 | 0.00 | 0.00 | 101.00 |
| Not satisfied, but grateful for the experience. I'm particularly thankful for the support of my family, including my crew, Luke and Henry. Along with my pacer, Stan, they brought me back to life at Mile 80 and helped me believe that sub-24 hours - and the sterling silver buckle - were still within reach.
Lots of mixed emotions, here, with a heavy dose of perspective and humility given the collective events and circumstances surrounding the race itself.
|
| HOKA Speedgoat 5 (Orange) Miles: 20.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 1.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 1.00 |
|
| 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 |
| 4-mile hike with family in Zion National Park.
|
| HOKA Speedgoat 5 (Orange) Miles: 4.00 |
|
| 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 |
| 9-mile hike with family at Zion.
|
| HOKA Speedgoat 5 (Orange) Miles: 9.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles walking in Marble Canyon, Arizona.
|
| HOKA Speedgoat 5 (Orange) Miles: 3.00 |
|
| 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 |
| 11-mile hike with kids in Grand Canyon National Park (North Kaibab Trail).
|
| HOKA Speedgoat 5 (Orange) Miles: 11.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 1.00 |
|
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile walking.
|
| HOKA Clifton 8 (Orange) Miles: 1.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-mile walk with kids on River Trail.
|
| HOKA Clifton 8 (Orange) Miles: 3.00 |
|
| 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 |
| 2 miles with Evan this morning and 6 miles solo in 47:19 during Sophia's soccer tryout.
8 Total Miles.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 53:50 (7:41) on the Arkansas River Trail during Sophia's soccer tryout; heat index approaching 110.
|
| HOKA Clifton 8 (Orange) Miles: 7.00 |
|
| 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 |
| AM: 2 miles with Evan and 1 mile walking.
PM: 4 miles in 31:13 (7:48) on Arkansas River Trail.
Total: 7 miles.
|
| HOKA Clifton 8 (Orange) Miles: 4.00 |
|
| 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 and 3 sets of pull-ups after a long day at Lake.
|
| HOKA Clifton 8 (Orange) Miles: 3.00 |
|
| 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 easy miles on Hwy. 171 and 1 mile walking.
9 Total Miles.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| 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 |
| 7 easy miles in just under an hour on Hwy. 171.
|
| HOKA Clifton 8 (Orange) Miles: 7.00 |
|
| 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 |
| 6 miles in 47:51 OB east along River Trail; and 2 miles walking with kids.
8 Total Miles.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| 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: 7 miles really easy...feeling worked, tires, and ild.
PM: 4 fun miles with Evan at Two Rivers Park mtb trails.
Total: 11 Miles.
|
| HOKA Clifton 8 (Orange) Miles: 7.00 |
|
| 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.
|
| 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 rolling mtb trails at Two Rivers Park.
6 Total Miles, including 2 miles walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 6.00 |
|
| 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 Hwy. 300.
5 Total, including 1 walking.
|
| HOKA Clifton 8 (Orange) Miles: 4.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 easy miles in 75 mins on Hwy. 171...afternoon heat.
10 Total, including 1 mile walking.
|
| HOKA Clifton 8 (Orange) Miles: 9.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6.5 miles in along Hwy. 171 to Diamondhead Pool for a swim with family..
8 Total, including 1.5 walking.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| 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 (double Horseshoe Mt.) at Lake Catherine State Park. Fun run.
8 Total Miles, including 2 miles walking.
|
| HOKA Clifton 8 (Orange) Miles: 2.00 | HOKA Speedgoat 5 (Orange) Miles: 6.00 |
|
| 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 Lake Catherine State Park.
6 Total Miles, including 1 mile walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 5.00 |
|
| 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 |
| 7 miles on River Trail, west loop from Two Rivers Bridge.
9 Total, including 2 walking.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| 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 our land and pull-ups.
7 Total, including 1 walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 6.00 |
|
| 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 along Hwy. 171.
8 Total, including 2 walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 8.00 |
|
| 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 |
| 5.5 miles on Hwy. 300.
6 Total.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| 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 |
| 6.5 miles through creek beds and along gravel roads near the Buffalo River.
7 Total.
|
| 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 |
| 5.5 miles on River Mt. Trail loop (4) and across TRB and back (1.5).
6 Total.
|
| 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 during Sophia's soccer practice and 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on 300.
6 Total.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| 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 our land, incuding marking a new 5K course for the kids (and grownups!).
9 Total Miles, including 1 mile walking and some soccer.
|
| HOKA Clifton 8 (Orange) Miles: 1.00 | HOKA Speedgoat 5 (Orange) Miles: 8.00 |
|
| 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 Evan, 3 miles with Henry, and 1 mile walking.
7 Total.
|
| HOKA Speedgoat 5 (Orange) Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| 17.3 miles in Ouachital National Forest, starting from Lake Sylvia and picking up first 16.4 miles of AT100 course, which includes roughly 8 miles of the Ouachita Trail (single track).
17.5 Total.
|
| HOKA Speedgoat 5 (Orange) Miles: 17.50 |
|
| 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 at XC practice + core.
AM (Late): 6 miles at Arkansas Arboretum; additional core and mobility exercises at he.
Total: 10 miles.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| 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 at XC practice + squats/jumps; and 1 mile with 4 striders after.
8 Total, including 1 mile walking and 2 push-mowing. Yes, I count push-mowing. It's self propelled motion, and I hsve a big yard! I wore my Garmin to keep myself honest!!
|
| 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 | 0.00 | 3.00 | 0.00 | 10.50 |
| 9.5 miles in 1:15 (Hwy. 300-Roland Cuttoff Loop). I attempted cruise intervals, and managed to run 2 miles at 6:55 and 6:56, respectively, with a quarter mile test...followed by a third hard effort at 7:25. No water and 108 heat index, but no excuses, my legs need to wake-up!
10.5 Total Miles, including 1 mile walk.
|
| Saucony Endorphin Speed 2 Miles: 9.50 |
|
| 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 | | 7.75 | 0.00 | 0.00 | 1.25 | 9.00 |
| AM: 4 miles, including 4 striders, at XC practice; core after.
AM (Late): 4 miles, including 4X400m intervals around 91 seconds each.
Total: 9 Miles, including 1 walking with kids.
|
| HOKA Clifton 8 (Orange) Miles: 9.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles in the afternoon heat at 7:48 pace, O&B starting north on Hwy. 300.
7 Total, including 1 walking.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6.5 miles in 50:49, O&B on 300 and Roland Cuttoff; 4 striders and lots of stretching, mobility, and core work.
9 Total, including 2.5 walking.
|
| HOKA Clifton 8 (Orange) Miles: 9.00 |
|
| 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 | | 6.25 | 0.00 | 2.25 | 0.00 | 8.50 |
| AM: 2-mile hike up and down Pinnacle Mt., plus a loop on Kingfisher Trail, with kids.
PM: 6.5 miles at JTR track, including 6 repeats of the following: 400m w/ 400m rest and 200m w/ 200m rest; 80-38, 80-39, 80-38, 80-39, 76-39, and 80-39. Actually thought I ran sixth 400m repeat in 70 seconds, and even though I felt strong on #5, that almost certainly was a result of heat-related math, so I'm going with 80:)
Total: 8.5 miles.
|
| Saucony Endorphin Speed 2 Miles: 6.50 | HOKA Speedgoat 5 (Orange) Miles: 2.00 |
|
| 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 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 4 miles + core at XC practice.
AM (Late): 3-mile hike with kids at Rattlesnake Ridge
Total: 7.5 miles, including half-mile walk.
|
| HOKA Clifton 8 (Orange) Miles: 4.00 | HOKA Speedgoat 5 (Orange) Miles: 3.00 |
|
| 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: 4 miles, including 4 striders, during XC practice.
AM (Late): 4 miles in Pleasant Forest during Sophia's appointment.
AM: (Later): 4 miles on River Mt. mtb trails.
Total: 13 miles, including 1 mile walking.
Unorthodox way to get 13 miles, but I take them wherever and however I can get them.
|
| HOKA Speedgoat 5 (Orange) Miles: 8.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 5 miles, including 5X1,000m intervals w/ 400m rest in 3:40, 3:43, 3:46, 3:47, and 3:51. Worked really hard, but these splits should be in mid-3:30s, indicating I’ve lost some speed since early this year.
6 Total Miles, including 1 mile walking.
|
| Saucony Endorphin Speed 2 Miles: 5.00 |
|
| 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 at XC practice and 2 miles w/ 4 strider sfter.
7 Total, including 1 mile walking.
I may take it easy tomorrow and run a low-key 20-mile trail race just outside of Little Rock...the Scorchin' Squirrel. The name alone makes it worth running!
|
| HOKA Speedgoat 5 (Orange) Miles: 6.00 |
|
| 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 easy at JTR track.
5 Total, including 1 walking.
|
| HOKA Clifton 8 (Orange) Miles: 4.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Scorchin’ Squirrel Trail Run (20 Miles) 02:52:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Enjoyed the Scorchin' Squirrel Trail Run (20M) this morning and ran pretty strong for the first 15 miles, sticking to my plan (8:30/mile, even effort). The course was predominantly jeep roads, with a little more up and down than expected. My Garmin showed around 3,300ft in total ascent, and that's conservative. Brutal hill in final mile completely stops you, but I managed a ~13min mile that consisted of mostly power hiking.
Thanks to Director Joel Gill and all the supportive volunteers. This is a great run for our community and supports a great organization, the Ferncliff Camp, also directed by Joel. I hope it continues for years to come.
22 Total Miles, including 2 miles walking.
|
| HOKA Clifton 8 (Orange) Miles: 21.00 |
|
| 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 on Hwy. 171, west from my parents' house; 6 striders.
8 Total, including 2 walking.
|
| HOKA Clifton 8 (Orange) Miles: 6.00 |
|
| 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 |
| 4 miles, including 6 striders, at XC practice; and 2 solo miles after.
8 Total, including 2 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 |
| 4 miles at XC practice and 4 solo at Two Rivers after school.
8 Total.
|
| HOKA Clifton 8 (Orange) Miles: 4.00 | HOKA Speedgoat 5 (Orange) Miles: 4.00 |
|
| 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 relaxed, enjoyable miles in a light rain...just what I needed after a long day. I tried a new figure-eight route from the lower trailhead at the Pinnacle VC, and it's a keeper.
|
| 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 |
| AM: 4 miles, including 4X30sec repeats and 8X200m repeats (35secs/repeat), at XC practice.
PM: 4 easy miles on JTR track after school.
Total: 8 Miles.
|
| Saucony Endorphin Speed 2 Miles: 4.00 | HOKA Clifton 8 (Orange) Miles: 4.00 |
|
| 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 |
| 7.5 miles during my lunch break. Ran a big loop starting west on Hwy. 10, turning on Bartlett, and -after passing Rattlesnake Ridge - right on Hwy. 300 at Punnacle entrance and bsck to school. We'll call this the RR-PM Loop.
10 Total Miles, including 2.5 miles walking after 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 4 miles with XC team on a beautiful morning, 5 solo before Sophia's soccer game, and 3 miles walking.
12 Total.
|
| HOKA Speedgoat 5 (Orange) Miles: 1.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 3.00 | 12.50 |
| AM: After a rare 8+ hours of sleep, I was feeling good for 5X1,000m repeats at Magnet Cove track (near my parents' house outside of Malvern). With a target of 3:37, I ran 3:36, 3:33, 3:35, 3:33, and 3:32; and 400m easy run between repeats. Pleased with this progress, and it's a reminder to prioritize sleep, nutrition, and stretching if I want to regain my edge.
PM: 3.5 smooth miles from Pinnacle Mt. VC lower trailhead.
12.5 Total, including 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 | HOKA Speedgoat 5 (Orange) Miles: 3.50 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Up early for 10 solo miles because no XC practice on first day of school; ran my 10-mile Hwy. 300-Roland Cut-Off loop at 7:44 pace. I felt pretty okay considering yesterday's hard intervals, and that's positive.
12.5 Total, including 1.5-mile walk at lunch and 1 more with Max after school.
|
| HOKA Clifton 8 (Orange) Miles: 10.00 |
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 4 miles at XC practice, which included 4X30 second hill repeats and 6X400m repeats at 75-80 (3) and 90-95 (3), alternating pacing different groups of runners.
PM: 5 miles at 7:24/mile.
Total: 12 miles, including 3 walking.
|
| HOKA Clifton 8 (Orange) Miles: 5.00 |
|
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 7+ easy miles on JTR track with 8 striders before school.
PM: 7 miles while Max practiced soccer at Natural Steps.
Total: 17 Miles, including 3 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 7.00 |
|
| 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 |
| AM: 4 miles with team at XC practice.
PM: 7.5 easy miles during lunch and planning.
Total: 12 Miles, including a half-mile walking.
|
| HOKA Clifton 8 (Orange) Miles: 11.50 |
|
| 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 |
| 4.5 easy, 300, up Lake Vista Road, and back.
8 Total, including 3+ miles walking.
|
| HOKA Clifton 8 (Orange) Miles: 4.50 |
|
| 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 |
| 1.5 miles at a gas stop on a long day of driving.
2 Total Miles, including a short walk with kids.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
Mt. Nebo Trail Run (13.2 Miles) 00:00:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Fun morning at the Arkansas Ultra Running Association Mt. Nebo Trail. Emptied and filled the tank simultaneously, and I'm grateful for the opportunity to participate in events like these put on by folks who just really love running and the running community. It was awesome competing with a younger runner new to the trail scene, and he's a stud. It was even more awesome to run back down the mountain for a few bonus miles with one of my XC runners and former students who was running her longest run/race to date, and she crushed it, along with her parents.
With the 5.3 bonus miles, it was 3,000 feet in total ascent. And with 2 miles of push-mowing, we'll call it 20.5 miles (at least).
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles, including 10 striders, XC practice, and 4 miles walking.
8 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 | | 10.00 | 0.00 | 0.00 | 1.50 | 11.50 |
| AM: 4 miles, including 4X400m and 4X200m repeats hard, at XC practice with team.
PM: 6 miles during Max's soccer practice.
Total: 11.5 Miles, including 1.5 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6.5 miles during lunch/planning and 1.5 miles walking.
8 Total Miles.
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM: 4+ miles, including 2X1mile intervals at tempo pace (6:15), with team at XC practice.
PM: 6 easy miles during my lunch/planning period.
Total: 12 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles during kids' piano lessons and 1 mile walking.
6 Total Miles.
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 easy miles, including 4 striders, with Luke on Hwy. 171.
11 Total, 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 24 miles in 3:46 (2,079ft total ascent) on rolling gravel roads adjacent to my parents' land. I love running gravel, but I loathe carrying stuff, so I ended up losing 8+ pounds during this run.
After some farm chores and a long shower, I feel pretty descent...good effort with only two bottles of water and one package of scratch chews.
26 Total Miles, including 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles in 3:24 in Ouachita National Forest. Starting from AT100 Lake Winona aid station, I ran out and back on the rolling FSRs (2,744ft total ascent).
21 Total, 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 easy miles during lunch/planning and 3 miles 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 miles respectably easy and 3ish miles walking.
10 Total.
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 miles, north on Hwy. 300, after getting home from a long school day.
9 Total, including 2 miles walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 efficient miles at 7:29/mile and 3ish miles walking.
9 Total.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 5 miles walking and jogging around XC meet this morning, lunch with Max after, and then 11 miles in 1:24:45, with miles 3-10 at 7:16/mile. It wasn't a bad effort, but my goal was closer to marathon pace (6:40). Just didn't have any energy after less than 6 hours sleep and a long week...not completely locked in mentally either.
16 Total.
|
| Saucony Endorphin Speed 2 Miles: 11.00 |
|
| 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 in 2:41:41 (8:05) on Arkansas River Trail, from Two Rivers Bridge to Clinton Library and back.
21 Total, including 1 mile walk.
|
| HOKA Clifton 8 (Orange) Miles: 20.00 |
|
| 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 |
| 5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles really slow (rough day) and 2 miles walking at XC meet.
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 |
| 5 miles really easy, but still a grind.
|
| 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 |
| 5 miles on mtb trails from PInnacle VC Lower Trailhead.
|
| HOKA Speedgoat 5 Miles: 5.00 |
|
| 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 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in Maumelle before Sophia's soccer game.
|
| 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 before Max's soccer game.
|
| 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 |
| 6 miles (300-LV) on a nice morning in Roland.
8 Total, including 2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 4.00 |
|
| 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 |
|
| | 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: 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 walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 miles on rolling mtb trails at River Mountain Oark (Two Rivers).
9 Total, including 3 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 on River Trail before Sophia's soccer game.
7 Total, including 2-mile hike with Max on OT.
|
| 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 in 46:33 on Pinnacle mtb trails from Lower Trailhead.
8 Total, including 3 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 easy and relaxed running (10:25) on Pinnacle mtb trails from lower trailhead; pretty technical and looked for - and found - about 800ft of ascent. Trying to get my legs back under me, and after my fourth day of running in a row, I'm feeling a little drained.
7 Total, including 2 miles walking.
|
| HOKA Speedgoat 5 (Orange) Miles: 5.00 |
|
| 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 |
| 6 miles at 8:29, Hwy. 300-Lake Vista out-and-back.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles in 55:50 on River Trail.
8 Total, 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 miles in 58:40, Hwy. 300 and LV Rd.
9 Total, 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 | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
| 32+ miles pacing my friend and OG trail runner, Stan, to a 5th place finish in the Arkansas Traveller 100. I'd say sub-21 hours is pretty salty for a 59 year old.
35 Total, including a couple more to encourage a friend leaving the aid station at which I was volunteering before pacing. She was equally awesome, finishing her first 100 miler.
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Round 2 for pacing, nearly 16 miles with a [new] friend fighting hard to finish just first 100 miler before the 30-hour cutoff. He did.
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 in 70 mins on rolling mtb trails and 1.5 of pavement, starting from Pinnacle VC Lower Trailhead.
8 Total, including 1 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 |
| 7 miles on 300 in just under an hour with a short sprint at the end of each mile.
8 Total, including 1 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 |
| 7+ easy miles in 63 mins in the North Ranch Woods nature preserve in WLR.
8 Total, including 1 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 |
| 7 miles in 1:09 from Pinnacle VC Upper Trailhead.
8 Total, 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 miles in 54:50 on JTR track before walking/jogging around a XC meet to encourage my runners!
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy run to Pinnacle, around the Base Trail, up and down West Summit Trail, around Kingfisher, and back home with a little more pace.
16 Total, including 1 walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| 10-mile progression run in 1:16:09, from easy to 10k effort, with Miles 8-10 at 6:39, 6:23, and 5:56.
Perfect morning aroundn 60 degrees with a nice breeze.
16 Total, including 6+ jogging around to encourage runners at XC Meet!
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 easy in 70 minutes.
9 Total, including 1 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9 miles in 1:13 on a great afternoon along Pinnacle Valley Rd., ending each easy mile with a short sprint.
12 Total Miles, including 3 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles easy and 2 walking [in Memphis].
10 Total.
|
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Just over 21 miles in 3 hours, starting east from Two Rivers Bridge parking lot, making a big loop through Hillcrest, then returning for a shortish out-and-back across TRB; all easy with exception of a few MP effort surges on the bridges and hills.
22 Total, including 1 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 |
| 9 easy, north on 300.
10 Total.
|
| 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 |
| 3 miles easy during XC practice and 2 miles walking.
5 Total.
|
| 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 | 4.00 | 0.00 | 13.00 |
| 10 miles, including 8X3min intervals at 10K effort (6:00-6:20 on roads) with 3 mins rest after each interval; 2-mile warm-up and cool-down.
13 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9 miles easy at JTR track on the coldest morning of the year (but still nice around 34 degrees).
12 Total Miles, including 3 miles walking throughout the remainder of the 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 easy with short sprints at the end of each mile.
12 Total, including 2 walking.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 miles easy on a mix of roads and trails, mostly in Pinnacle Mt. State Park; fun route.
10 Total.
|
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Ran 1.5 miles to Ouachita National Recreation Trail (OT) spur trail near my house, then west on the OT until my watch hit 90 mins (8.1), turning around and making my way back the same way. This rocky, technical trail is a treasure, and it was great to have the forest to myself this morning, but I continue to struggle with not insignificant tightness/pain throughout my midsection.
16.3 in 3 hours; 19 Total with 2+ miles walking later.
|
| 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 |
| 9 miles, mostly between 8:27 - 8:00, on hotel treadmill.
11 Total, 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, mostly walking and really easy running, while marking XC course.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 miles, easy effort, at 8:53 on my Pinnacle Valley Rd-Pinnacle Mt. Trails O-B, which is becoming a staple of sorts. It's roughly 1 mile on pavement, 2 on trails, 3 on pavement, 2 on trails, and 1 on pavement. I park at Pinnacle Mt. pond near East Summit parking.
10 Total, including 1 walking, at this morning's meet.
|
| 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 | | 8.00 | 0.00 | 3.00 | 1.00 | 12.00 |
| Early speed work session at JTR track, with Miles 3, 5, 7, and 9 in 6:26, 6:17, 5:56, and 5:49, respectively; 10 total in 1:18 for the workout, and no stopping (obviously).
12 Total, including 2 walking.
|
| Saucony Endorphin Speed 2 Miles: 10.00 |
|
| 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 |
| 7 miles silo before 7am XC practice, three with team and some of my favorite humans, and 3 miles walking later in day.
13 Total.
|
| 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 |
| 9.5 easy miles on a nice afternoon.
11 Total, including a couple 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 22.2 miles of "urban" running in 3.5 hours in NLR while Max was in referee training. It pretty well despite conditions (lots of concrete sidewalks and hard rain during second half of run), and I managed 7:23 and 6:57 for miles 10 and 11, but only 7:51 and 7:36 for miles 20 and 2…in a driving rain with stiff legs! The planned workout was 90 mins easy, 15 mins close to [trail] marathon pace, then repeat.
23 Total with a little walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 easy miles, starting in a light rain, which felt great...
The rain moved on after a mile or so, but the clouds stayed, and it was very pleasant.
|
| HOKA Clifton 8 (Orange) Miles: 9.50 |
|
| 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 |
| 4 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 5 miles before XC practice and then 3 more with the team; 8 total for the workout.
11.5 Total Miles, including 3 miles walking.
|
| 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 |
| AM: 4 joyful miles on the final day of XC practice for the season.
PM: 4 easyish miles from the upper trailhead at Pinnacle VC.
Total: 11 Miles, including 3 walking.
|
| 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 easy downtown, across Broadway Bridge onto River Trail west, in between professional development sessions; short sprints at the end of each mile.
9 Total, including 1 walking.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4.5 miles at Pinnacle Mt. State Park to preview tomorrow's race course.
2.5 miles+ of walking and chasing my runners at Arkansas XC State Championship Meet at Oaklawn Horse Track in Hot Springs.
7 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Race the Base Trail Run (4 Miles) 00:28:50, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 1.00 | 15.00 |
| Beautiful, perfect morning to run hard and support Arkansas's State Parks, and specifically, Pinnacle Mt. State Park, near my house. After a 5-mile warm-up to the starting line, I went out hard during Mile 1, needing a 5:50 mile to get to the trailhead first in front of a couple XC guys from Catholic High School. From there, I stayed locked in and focused on the 3 miles of technical singkecteack for a 28:50 finish, win, and CR (on the current version of course).
So grateful for our trail running community and the best company ever at the finish line.
15 Total, assuming I don't walk/run anymore today, which is unlikely...I walked a mile:)
|
| 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, 300 to Roland Cuttoff.
9 Total.
|
| 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 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 1.00 | 12.00 |
| 10-Mile progressive run with Miles 6-10 at 6:57, 6:36, 6:20, 6:14, and 6:10.
12 Total Miles, including 2 miles walking.
|
| Saucony Endorphin Speed 2 Miles: 10.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 easy miles, out-and-back from Pinnacle Pond, with a mix of road and trail.
11 Total, including 2 walking.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles at just over 8:00/mile on River Trail, back east from Two Rivers Park; short sprint at the end of each mile to flush the skins.
12 Total, including 2 walking on track after school.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 easy miles, east from Pinnacle Pond on mix of Pinnacle Valley Rd. (4.8) and Pinnacle Mt. State Park trails (5.2). We'll call this the Pinnacle Pond out-and-back, OR, "PPO&B" from her on out.
10 Total, including 1 walking.
|
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 3:30, roughly half on country roads and half on the technical Ouchita Trail and connecting Pinnacle Mt. Base Trail.
A beautiful fall day in the Natural State.
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 easy miles on a beautiful morning. Hwy. 300 south to Lake Vista Rd., climbing to top, then back down to OT spur; 2 miles on OT back to 300, then home, with a short detour up Waterview for an even 9.
11 Total, including 2-mile walk downtown, across Broadway Bridge into NLR, then back to Studio Theatre.
|
| 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 |
| 4 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.5 miles, including "Michigan Speed Session" (3/4m@HM effort and 1/2m@10k effort, x4reps with no rest, 5 total miles). Felt tired (the sleepy variety), but good/strong, and definitely motivated. After extended 5-mile warm-up, I executed the workout with Miles 6-10 at 6:30, 6:26, 6:18, 6:13, and 6:06, respectively.
11 Total, including shopping at Walmart.
|
| Saucony Endorphin Speed 2 Miles: 10.50 |
|
| 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 |
| 9.3 miles easy.
10 Total.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 miles easy on JTR track with short sprints at the end of each mile.
14 Total, including 4 walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.1 miles easy.
10 Total.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 23.6 miles in 3:30 on a great morning. This included a mix of country roads and 8ish miles of trails in Pinnacle Mountain State Park.
24 Total.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.5 easy (7:50/mile).
10 Total.
|
| 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 | | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10.1 miles with my brother, Luke, on a beautiful afternoon. From my parents' land, we opted for the highway rather than our trails, and incorporated a short sprint at the end of each mile along the way.
12 Total, including cool-down walk to gate and back...and a reflective walk on a beautiful, starry night.
|
| 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 |
| 5.1 with my brother in our family land.
7 Total, including 2 walking.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
Huff, Puff, Then Stuff 5K (3 Miles) 00:17:52, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Turkey Trot in pouring rain with eight other members of my family, including my two oldest, Max and Sophia. Despite the cold and rainy weather for second year in a row, it was a really fun experience for the whole crew.
I ran pretty well, but there is lots of room for improvement with respect to my pacing and short race msbsrent, generally.
10 Total, including extended warm-up and cool down.
Happy Thanksgiving.
|
| 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 |
| 9.4 easy with my brother, Luke, and 2 walking.
11+ Total.
|
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18.1 in 2:45, mix of country roads and trails.
19 Total with some walking.
|
| 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 10.25 easy (8:07) on River Trail, east from Two Rivers Bridge.
11 Total.
|
| HOKA Clifton 8 (Orange) Miles: 10.50 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just over 8 easy on a pretty afternoon, O-B on Pinnacle Valley from Pond.
10 Total, including 2 walking after school.
|
| HOKA Clifton 8 (Orange) Miles: 8.00 |
|
| 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 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+ easy before sunrise, 300-Roland Cutoff O&B.
12 Total, including 4-mile walk in the afternoon.
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 8+ easy before sunrise, 300-Roland Cutoff O&B.
15 Total, including 4-mile walk in the afternoon abs a 2+ mile walk later in the evening.
|
| 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 |
| 8-mile O&B on Hwy. 300 and Ross Hillow Rd.
11 Total, including the kind of 3ish mile walk you wish you could take every day of your life.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 14.6 easy miles to, up and down, and all around Pinnacle...perfect morning.
17 Total, including a 2+ mile walk with Max.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10.3 on a nice, overcast morning. Felt good and wanted to keep going...
13 Total, including lots of vigorous raking and a 2-mile afternoon walk.
|
| 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 | | 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 7.00 | 0.00 | 13.00 |
| After 3-mile warm-up, 7-mile tempo in 44:42 (6:23/mile), and short warm-down on Arkansas River Trail (Two River Park 5K loops); 10.4 total for the workout.
13 Total, including 2+ miles walking.
|
| Saucony Endorphin Speed 2 Miles: 10.50 |
|
| 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 |
| 9 miles easy in a steadily increasing rain before sunrise.
2 miles walking.
11 Total.
|
| HOKA Clifton 8 (Orange) Miles: 9.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10 miles easy with short, uphill sprints every mile or so (12 total) on another rainy morning.
15 Total, including a 3-mile and 2-mile walk.
|
| HOKA Clifton 8 (Orange) Miles: 10.00 |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 9 miles easy on a foggy morning, up to top of Lake Vista Rd. twice.
15 Total, including 6 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Drank coffee and read while waiting for lightening to pass, and hit the road around 7:30am on a foggy morning for 21.5 enjoyable miles, including 11 (miles 7-17) on Pinnacle trails.
24 Total Miles, including 2+ walking.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9.6 easy with Brett at Pinnacle.
12 Total, including 2+ 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 |
| 5 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 3.00 | 15.00 |
| AM: 10.2 miles, including 10X2 min uphill intervals on a ~7% gradient. Honest, hard effort.
PM: 3 miles in 20:06 in the rain.
Total: 15 miles, including a 2-mile walk after second run.
|
| Saucony Endorphin Speed 2 Miles: 10.00 |
|
| 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 |
| 9 easy miles, but a good ryhthm this morning.
13 Total, including 4 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 miles, including short sprints on the uphills.
13 Total, including 3-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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 9 easy miles, up Lake Vista Road, picking up OT on way down, turning around at Natural Steps, so 5 on road and 4 on technical trail.
13 Total, including 4 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 | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| 28+ in 4:01 on a beautiful afternoon along the rolling country roads in Pulaski and Perry County.
|
| 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 easy and 3 miles walking.
12 Total.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles in just under an hour on the River Trail. It was beautiful.
10 Total Miles, including 2 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 easy on a beautiful morning and two, 2-mile walks during the day.
12 Total Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 9.1 easy miles with short, uphill sprints on a colder morning in West Pulaski County.
PM: Two easy 20ish minute runs to break up long drive; 4.5 miles.
Total: 17+, including 3.5-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 | 3.00 | 0.00 | 0.00 | 8.00 |
| AM: 1 easy Mile with Evan and Maya.
PM: 7 miles with Luke and Henry, including 3X1 mile repeats at 6:51, 6:45, and 6:28 (Luke's tempo pace). Great effort as the storm blew in!
Total: 8 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 15.5 miles with Luke on the coldest day of the year (by far).
16 Total, including a race with Maya back to house from pole barn.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Christmas Eve 5k with Luke and Henry on our land.
5 Total, including 2 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9.9 easy miles on a beautiful day.
12 Total, including a Christmas Day hike with kids.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.7 miles along Hwy. 171 from my parents' front door.
10 Total.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.1 with Luke on gravel roads adjacent to our land.
10 Total.
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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 with Max and 2 miles walking.
6 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 | | 12.50 | 0.00 | 0.00 | 4.00 | 16.50 |
| AM: 8X0.5 mile intervals at a hard effort uphill at around 5-10% gradient (around 5k-10k effort) with an easy jog back down for recovery between reps; 10.1 miles with warm-up and warm-down.
Noon: 3.1 at track with kids, including 4X200m and a 6:32 mile, pacing my nephew, Henry.
PM: 3.1 on our trains.
Total: 16.5 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 |
| 9 easy miles with short, uphill sprints sprinkled in.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| 22.2 with Luke in Ouachita National Forest on a beautiful day for the final run of 2022!
20.5 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 | | 3698.50 | 44.00 | 115.25 | 62.25 | 3920.00 |
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| Saucony Endorphin Speed 2 Miles: 319.00 | HOKA Clifton 8 Miles: 503.00 | HOKA Clifton 8 (Orange) Miles: 402.00 | HOKA Speedgoat 5 Miles: 61.00 | HOKA Speedgoat 5 (Orange) Miles: 160.00 |
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| Night Sleep Time: 2221.50 | Nap Time: 28.00 | Total Sleep Time: 2249.50 | |
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