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Week starting Feb 15, 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
17.8033.509.002.0062.30
Night Sleep Time: 37.50Nap Time: 0.00Total Sleep Time: 37.50
Sun, Feb 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.4014.002.000.0019.40

Using a new pair of NB 890v4, ran 19 miles on the TM.  Ran miles 3 through 18 at an average  7:49/mile pace, with miles 10 and 14 at 7:08/mile.  Overall, it was a progressive long run, with the first 7 miles in 57:45, and the next 11 miles at an average 7:43/mile pace.  Cooled down with a 0.4 mile walk at 4 mph.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Feb 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.404.007.002.0017.40

AM:  Ran 11 miles in 84 mins, with miles 5 through 10 at an average pace of 7:13/mile. Finished with a 0.2 mile cool-down.

PM.  Ran 6 miles in 43:40, with miles 2 through 5 at an avearge pace of 6:55/mile, including miles 4 and 5 at 6:31/mile.  Finished with 0.2 mile cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Feb 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.808.500.000.0011.30

Ran 11 miles on the TM in 90:35 (8:14/mile) to get in some easy and MP miles for the week.  Finished with 0.3 mile cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Feb 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.207.000.000.008.20

Work got in the way, do I could only run 8 miles on the TM today. So much for my "alternating Friday off".  Ran the first 2-miles in 15:50, then the next 5.5 miles in 39:10 (7:07/mile), then finished the run in 59:10.  Then did a 0.2 mile cool-down.  Guess I'll be running on Saturday.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Sat, Feb 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I haven't been running on Saturdays, do today just did 6 easy miles.   Started with 2.5 miles in 35 minutes walking up a 2.5 % incline at 4.3 mph.  Then, ran an easy 3.5 miles up a 1% incline at a 8:48/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
17.8033.509.002.0062.30
Night Sleep Time: 37.50Nap Time: 0.00Total Sleep Time: 37.50
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