| 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 | | 77.75 | 0.00 | 6.75 | 5.50 | 90.00 |
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| HOKA Clifton 8 Miles: 58.00 | Saucony Endorphin Speed 2 Miles: 17.00 |
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| Night Sleep Time: 32.50 | Nap Time: 0.00 | Total Sleep Time: 32.50 | |
| | 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 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 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).
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| Saucony Endorphin Speed 2 Miles: 7.00 | HOKA Clifton 8 Miles: 5.00 |
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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 | | 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.
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| HOKA Clifton 8 Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.75 | 0.00 | 6.75 | 5.50 | 90.00 |
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| HOKA Clifton 8 Miles: 58.00 | Saucony Endorphin Speed 2 Miles: 17.00 |
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| Night Sleep Time: 32.50 | Nap Time: 0.00 | Total Sleep Time: 32.50 | |
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