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Week starting Jan 18, 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
2.1037.600.004.4044.10
Night Sleep Time: 30.50Nap Time: 0.00Total Sleep Time: 30.50
Sun, Jan 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.1010.000.000.0010.10

Ran 10 miles in 83 minutes on the TM, followed by a 0.1-mile cool down.  Before running, I raked and bagged 10 garbage bags full of leaves. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Jan 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.003.1015.10

Ran 10 miles with Wesley along the Arkansas River Trail on a beautiful day.  We weren't planning to run the trail, but all the TMs were taken and it was an unseasonably nice day.  So we took advantage of it and ran 10 miles in a little over 74 minutes.

In the evening, ran the ladder at CHS with the speed workout group.  Ran the first 400m and 800m as a warm-up.  Then ran the 1200m in 4:52, ran the next 1200m in 4:50, 800m in 3:05, and 400m in 86 seconds.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Thu, Jan 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.400.001.307.70

Lunch:  Ran 7.7 miles on the TM in 56 mins, including two 4-minute intervals at an average pace of 6:13/mile.  Overall average pace was 7:16/mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Jan 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.200.000.0011.20

Ran 11.2 miles in a little faster than 8:00/mile with Wesley along a hilly course on a cool day with a moderate wind.  Ran down Lookout Drive which is about a 7% grade, and ran up Overlook Drive which is uphill about a 7% grade.  Except for Overlook Drive, we average 7:45/mile.  It was great running with Wesley and the hills were a good workout.

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
2.1037.600.004.4044.10
Night Sleep Time: 30.50Nap Time: 0.00Total Sleep Time: 30.50
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