Positive Running

Week starting Mar 29, 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
6.85	30.65	3.50	0.00	41.00

Night Sleep Time: 20.50	Nap Time: 0.00	Total Sleep Time: 20.50

Mon, Mar 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	9.00	0.00	0.00	10.50

Ran 10.2 miles on the TM in 81:57 (8:02/mile). Once again, it was slow warming up. Ran the first 3.2 miles in 26:18. Then a softer TM became available, so I moved to it and ran 7 miles in 55:39. Finished with a 0.3 mile walking cool-down.

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

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Tue, Mar 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.55	7.25	3.50	0.00	14.30

AM: Ran 8 miles on the TM in 65 minutes. Started slow (8:49/mile pace) for first half-mile, and ran the last mile in 7:13 (including 0.3 miles at a 6:49 pace).

PM: Ran 6 miles at Scott Field in the evening with the Bill Torrey running group on a hot (for Spring) 79 degree evening. Ran a 1 mile warm-up, then the Ladder (in meters: 400, 800,1200, 1200, 800, and 400) and an 800 m with Steve Preston who showed up late. Average pace for these repeats was 6:38/mile, with 200m recoveries. Then finished with a 3/4 mile cool-down. Overall average pace including warm-up and cool-down was 7:24/mile.

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

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Fri, Apr 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.80	14.40	0.00	0.00	16.20

Ran a 0.7 mile warm-up at a 7:55/mile pace. Then met Wesley and ran from the Two Rivers Bridge to the Pinnacle East Visitor's Center and back. Still having to figure out long distance running nutrition. I've created a Boston Marathon nutrition plan, and will practice it during a 14 mile run on Sunday.

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
6.85	30.65	3.50	0.00	41.00

Night Sleep Time: 20.50	Nap Time: 0.00	Total Sleep Time: 20.50

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