Positive Running

Week starting Mar 09, 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
20.20	35.80	0.00	0.00	56.00

Night Sleep Time: 34.50	Nap Time: 0.00	Total Sleep Time: 34.50

Mon, Mar 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	1.00	0.00	0.00	15.20

Took AMTRAK from Philadelphia to Washington, DC, then ran 15.2 miles in 2:08.36 (8:28/mile) by running 7 times around the National Mall. It was a nice afternoon in Washington. There were several good runners running around the Mall today, and lots of college students on Spring Break.

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

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Tue, Mar 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	7.40	0.00	0.00	8.40

On a gorgeous day in Washington, DC, after a long meeting, ran to the National Mall and then ran around the Mall 4 times. It was approximately 67 degrees and sunny, with very little wind. A beautiful afternoon at 5:30 p.m. Averaged 7:50/ mile running 8.4 miles in 65:75. Then went to the Hamilton House for great dinner with friends from another electric utility.

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

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Thu, Mar 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.40	0.00	0.00	7.40

On a very busy day at work, ran 7.4 miles on the TM in 58:43 (7:56/mile) while runing up an incline for 310 feet.

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

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Fri, Mar 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	10.00	0.00	0.00	10.00

Ran 10 miles with Wesley on a blustery Spring day with swirling winds and gusts of approx 30 mph. We ran from downtown to the Clinton Presidential Library, to the wooden pedestrian bridge before the Burns Park Golf Course and back downtown. Took me a few miles to warm up, then we ran four miles in under 7:30/mile and we averaged 7:36/mile for the 10 miles. Wesley's left knee is swollen from a fall running at Pinnacle a couple of weeks ago, so we maintained a moderate pace.

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

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Sat, Mar 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	10.00	0.00	0.00	15.00

Ran 10 miles on the south side of the Arkansas River in 76:37 (7:39/mile). Then took our black Lab, Hershey, to Lake Sylvia and ran 5 miles on forest service roads. Hershey ran the first 2.5 miles uphill in 26:05, then she ran downhill for 2.5 miles in 23:42. There were very few people out at Lake Sylvia, even though it was a nice afternoon.

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.20	35.80	0.00	0.00	56.00

Night Sleep Time: 34.50	Nap Time: 0.00	Total Sleep Time: 34.50

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