Positive Running

Week starting Mar 23, 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
25.20	26.00	6.30	0.00	57.50

Night Sleep Time: 35.00	Nap Time: 0.00	Total Sleep Time: 35.00

Sun, Mar 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	7.00	4.00	0.00	16.50

On a sunny but windy afternoon, ran 11 miles with Wesley at an average pace of 7:03/mile. Included mile intervals at 6:46, 6:43, 6:41 and 6:39, and a final 400 m in around 93 seconds. Then we ran to Wesley's house where some cold ones were waiting. Then took our black lab, Hershey, to Lake Sylvia and ran 5.5 miles in 53:47 (9:46/mile). The course is an out and back that climbs approximately 350 vertical feet in 2.75 miles. Hershey ran uphill at 10:00/mile and downhill at 9:30/mile with no rest breaks. She continues to improve her running each time.

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

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Tue, Mar 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.00	10.20

Ran 10.2 miles and up an incline of 510 feet on the TM in 82:24 (8:05/mile). Ran the last six miles in 46:42 (7:47/mile).

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

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Wed, Mar 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

9.5 easy miles on the TM.

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Fri, Mar 28, 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 and up an incline of 225 feet in 77:26 (7:45/mile) on the TM. I think the air conditioning in the gym was off and it was hot from people running. I wore my new Adidas Tempo 6 shoes and they felt pretty good, but I prefer the NB 890 v4 shoes.

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

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Sat, Mar 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	9.00	2.30	0.00	11.30

Ran 11.33 miles at Scott Field in 85:26 (7:32/mile) with about a 14 mph wind and a dozen casual runners to run around. Ran a 1 mile warm-up in 7:57. Ran 9.03 miles at 7:28/mile. Ran a 1.3 mile cool-down in 10:07 (7:47/mile). During the 9-mile segment, ran 3 repeats of 1200 meters hard followed by 800 meters easy. My 1200 meter times were around 6:50/mile, hence miles 4, 5 and 6 were in 7:24, 7:21 and 7:10.

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.20	26.00	6.30	0.00	57.50

Night Sleep Time: 35.00	Nap Time: 0.00	Total Sleep Time: 35.00

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