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Week starting Jan 04, 2015

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Location:

Little Rock,AR,United States

Member Since:

May 21, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Longest Ultra:  White Rock Classic:  6:34:00, 33.4 miles, Ozark Mtns., AR

Marathon:  3:25:06, Boston Marathon, April 20, 2015

Half-Marathon: 1:33:27 (Gun Time), Little Rock Half-Marathon, March 1, 2015.

10K:  43:10, Lenexa Freedom Run, Lenexa, KS, July 4, 2015

5K: 20:23, Firecracker Fast 5K, Little Rock, AR, July 4, 2013 (Mostly downhill course)

Short-Term Running Goals:

Run another marathon in 3:25 or better.

2 to 3 Marathons per year - Goal: 3:30 or better

1 to 2 Half-marathons per year:  1:32 or better

1 to 2 Ultra Runs per year:  At least one 50K

Have fun running and stay injury-free

Long-Term Running Goals:

Run Boston when I'm 60 years old

Personal:

Married to Kimberly - 23 years

Daughter Brianna - 21 years old

Three dogs: Hershey, Lady, Emmie

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. (2 Corinthians 4:16-18)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Lunaracer 3 Lifetime Miles: 187.97
Nike Flyknit Lunar + Lifetime Miles: 379.60
ASICS Lyte 33 Lifetime Miles: 181.20
NB 890v3 Lifetime Miles: 221.10
Brooks Pure Connect Blue Lifetime Miles: 8.10
Adidas Tempo 6 Lifetime Miles: 110.65
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.2034.007.004.0052.20
Night Sleep Time: 38.50Nap Time: 0.00Total Sleep Time: 38.50
Sun, Jan 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.208.003.001.0014.20

Ran 14 miles in 109 minutes, including 1-mile at 6:39 and the last 6.7 miles in 50:30 (7:32/mile).  Followed with a 0.2 mile cool-down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Jan 06, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.003.0011.50

AM:  Ran 5.5 miles on the TM in 45 minutes.

PM: Ran 6 miles at CHS including 6x800 repeats at 3:07, 3:05, 3:15, 3:07, 3:05, and 3:14.  Felt a little tight but was happy with this speed workout.  I feel like I'm at around 85% recovered from my stress reaction.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Jan 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.308.000.000.0010.30

Ran 10 miles on the TM in 81 minutes, followed by a 0.3 mile cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Jan 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2010.300.000.0010.50

Ran 10.3 miles at an 8:25/mile pace, starting at a 1% incline and running every other mile at a 2.25%.  Total of 750 vertical feet.  Finished with a 0.2 mile cool-down.  Also did core exercises for 20 minutes.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Jan 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.704.000.005.70

Road stationary bike, use the EFX machine, and ran 5.7 miles on a day for cross-training and running.  Ran the first mile in 8:15, the next 4-miles in 29:15 (7:19/mile), and the final .7 mile at a 8 min/mile pace.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.2034.007.004.0052.20
Night Sleep Time: 38.50Nap Time: 0.00Total Sleep Time: 38.50
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