Positive Running

Week starting Feb 01, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	31.00	0.00	3.50	49.10

ASICS Lyte 33 Miles: 6.40

Night Sleep Time: 29.00	Nap Time: 0.00	Total Sleep Time: 29.00

Sun, Feb 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	4.00	0.00	0.00	12.50

Ran 12.5 miles with Steve along Pinnacle Valley Road. Wore a new pair of Nike Zoom Elite 6 shoes that are very stiff. Used my heart rate monitor and averaged 139 bpm. Overall, average pace was 8:30/mile. It was great running with Steve. The last 6.25 miles were against a 20 mph wind.

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

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Tue, Feb 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	8.50	0.00	0.00	8.80

Ran 8.5 miles in 64:45 (7:37/mile) on the TM. Wore my HRM, and averaged 145 bpm. My maxHRM average range for a marathon is 151, so theoretically I should be able to average around 7:35/mile in a marathon. My maxHRM average range for a half-marathon is 157, so I will check out what pace that equates to tomorrow. Finished with a 0.3 mile cool-down.

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

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Wed, Feb 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.50	0.00	1.50	9.00

Ran 9 miles on the TM, with the first 8-miles in 58:18 (7:17/mile). Ran intervals of 0.3 miles at a 6:00/mile pace at the beginning of each mile from miles 3 through 7. Each time my HR rose to 164 bpm, and each time I recovered at a 7:41/mile pace and my HR lowered to 148 bpm. My calculated maxHR is 178 bpm. At 6:00/mile, I was still under that max.

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

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Fri, Feb 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.40	7.00	0.00	0.00	12.40

Ran 12.2 miles on the TM, mostly easy. Ran 5 miles at a 8:49/mile pace, by runniing at that pace for 1- to 2-mile intervals. My heart rate rose from 126 bpm in the first interval to 141 bpm in the last mile at that pace. The other intervals were at 8:20/mile, including the last 3-miles when my heart rate rose to 148 bpm. Biomechanically, this was an easy run but in terms of heart rate this was a moderate run. So, I guess truly a easy would be slower than 9-mins/mile.

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

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Sat, Feb 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.40	4.00	0.00	2.00	6.40

On a beautiful, sunny 60 degree day, ran 6.4 miles in 47:50 (7:29/mile). Ran miles 3 and 5 at a 6:35/mile pace.

ASICS Lyte 33 Miles: 6.40

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	31.00	0.00	3.50	49.10

ASICS Lyte 33 Miles: 6.40

Night Sleep Time: 29.00	Nap Time: 0.00	Total Sleep Time: 29.00

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