Positive Running

Week starting Jan 05, 2014

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
28.40	21.20	0.00	0.00	49.60

Night Sleep Time: 56.00	Nap Time: 0.00	Total Sleep Time: 56.00

Sun, Jan 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Ran an easy 4.5 miles in 37:34 (8:21/mile) on the TM at home. It was a cold and windy day, so decided to run indoors.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Jan 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.00	4.60

Busy day at work, so couldn't run at the gym. So ran 4.6 miles this evening on the TM at home.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Tue, Jan 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	8.00	0.00	0.00	8.20

Ran 8.2 miles on the TM. Miles 2 - 8 in 51:38 (7:23/mile). Wanted to run longer but ran out of time. Did a quick .2 mile cool down at an 8:40/mile pace.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Wed, Jan 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Work has been very busy, so only had 45 minutes to run. Ran 5.5 miles on the TM at an average pace of 8:09/mile.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Thu, Jan 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.30	0.00	0.00	0.00	5.30

Another busy day at work. Had only around 40+ minutes to run and ran 5.3 miles in 42:20, mostly at a 7:53/mile pace.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Jan 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	10.20	0.00	0.00	10.20

Ran 10 miles on the TM in 78:10 (7:49/mile) by running 2 mile intervals at 7:35 -7:41 (faster intervals) and 7:53 - 8:00 (slower intervals). My sprained foot was pretty sore after 10 miles. After10 miles, ran .2 miles at an 8:34/mile pace to cool down. I will try to run further tomorrow but at a slower pace so I can run heal to toe and with mid-foot plants.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Sat, Jan 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	3.00	0.00	0.00	11.30

Ran 11.3 miles on the north side of Arkansas River Trail in 1:34:20 (8:21/mile). It was a sunny afternoon with temps in the high-50's and with a 20 mph wind from the northwest. Averaged 8 minutes/mile going east and 8:40 per mile going west. Had a high calf cramp that slowed me down when I was running to the west (second half of run).

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
28.40	21.20	0.00	0.00	49.60

Night Sleep Time: 56.00	Nap Time: 0.00	Total Sleep Time: 56.00

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