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Week starting Mar 20, 2016

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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
16.3036.603.500.0056.40
Night Sleep Time: 28.00Nap Time: 0.00Total Sleep Time: 28.00
Sun, Mar 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0018.100.500.0019.60

Ran 19.6 mile in 2:38:42 (8:06/mile), running twice from Maumelle Park to Highway 300 and back and from Maumelle Park to the road to Two Rivers Park twice, then running completely around the Maumelle Park campground.  Ran the first 9.1 miles with Bob at an average pace of 8:11/mile, which was easy since Bob is recovering from an IT band strain.  Ran the next 10.5 miles at 8 mins/mile, including mile 17 in 7:14. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Mar 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.406.000.000.0012.40

Ran 12 miles easy on the TM, finishing with a .4 mile cool down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Mar 23, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.405.003.000.0012.40

Ran 12 miles on the TM. Ran the first 3 miles easy, then ran 8 miles in 58:10, followed by a 1.4 mile cool down at 8:13/mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Mar 25, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.507.500.000.0012.00

Ran 12 miles on the TM in an easy 98:40, including 6 miles at a 1% incline and 2 miles at a 0.5% incline, for a total elevation gain of 350 ft.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.3036.603.500.0056.40
Night Sleep Time: 28.00Nap Time: 0.00Total Sleep Time: 28.00
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