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Week starting Jan 11, 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
2.5036.0012.501.0052.00
Adidas Tempo 6 Miles: 14.20
Night Sleep Time: 23.50Nap Time: 0.00Total Sleep Time: 23.50
Sun, Jan 11, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2011.003.000.0014.20

Ran 14.2 miles in 110 minutes on the TM.  Ran the first 7-miles in 56:48, and the second 7-miles in 53:10, including 6-miles in 44:58.  Finished with a .2 mile cool-down.

Adidas Tempo 6 Miles: 14.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.  Just 20 minutes of core exercises, 20 minutes on the stationary bike and 10 minutes on the stair-step machine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.308.001.501.0012.80

Ran 12.5 miles in 98 mins on the TM, while running uphill for 400 vertical feet.  Ran miles 9 and 10 at 7:30/mile.  Ran the last 2.5 miles in 18 mins, including one mile at 6:31/mile.  Finished with a 0.3 miles cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.100.000.007.10

Ran 7.1 miles on the TM in 56:45.  Had to stop due to urgent issue at work.  I'll have to run a few more miles than planned on Friday.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Fri, Jan 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.204.000.0011.20

Ran 11.2 miles in 81:30, including 8 miles in 57 minutes on the TM.  Ran miles 3, 5, 7, and 9 at an average pace of around 6:53/mile.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Jan 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.704.000.006.70

Ran 6.7 miles on the TM, including a 4-mile tempo run in 27:10.  Ran the first 6 miles in 43:10, then finished with a 0.7 mile cool-down at around 8:00/mile.

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
2.5036.0012.501.0052.00
Adidas Tempo 6 Miles: 14.20
Night Sleep Time: 23.50Nap Time: 0.00Total Sleep Time: 23.50
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