| 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 | | 63.75 | 0.00 | 2.25 | 3.00 | 69.00 |
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| Saucony Endorphin Speed 2 Miles: 11.50 | HOKA Speedgoat 5 (Orange) Miles: 19.00 | HOKA Clifton 8 (Orange) Miles: 29.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
| | 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.
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| Saucony Endorphin Speed 2 Miles: 6.50 | HOKA Speedgoat 5 (Orange) Miles: 2.00 |
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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 | | 7.50 | 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.
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| HOKA Clifton 8 (Orange) Miles: 4.00 | HOKA Speedgoat 5 (Orange) Miles: 3.00 |
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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 | | 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.
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| HOKA Speedgoat 5 (Orange) Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 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.
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| Saucony Endorphin Speed 2 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 | | 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!
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| HOKA Speedgoat 5 (Orange) 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles easy at JTR track.
5 Total, including 1 walking.
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| HOKA Clifton 8 (Orange) Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | 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.
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| HOKA Clifton 8 (Orange) Miles: 21.00 |
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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 | | 63.75 | 0.00 | 2.25 | 3.00 | 69.00 |
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| Saucony Endorphin Speed 2 Miles: 11.50 | HOKA Speedgoat 5 (Orange) Miles: 19.00 | HOKA Clifton 8 (Orange) Miles: 29.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
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