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Week starting Apr 05, 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
5.8043.105.200.0054.10
ASICS Lyte 33 Miles: 15.90
Night Sleep Time: 20.00Nap Time: 0.00Total Sleep Time: 20.00
Sun, Apr 05, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.4015.500.000.0015.90

Ran 15.5 miles in 119 minutes, followed by a 0.4 mile cool-down.  Followed my Boston Marathon nutrition plan, which worked except for a brief bathroom break after 8.4 miles of running.  Had plenty of energy and no calf cramps, and ran the last 4 miles at a 7:30/mile pace.

ASICS Lyte 33 Miles: 15.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.308.603.200.0015.10

Lunchtime: Ran 8 miles on the TM at 8:13/mile, followed by a 0.1 mile cool-down.

PM:  At CHS, ran 5x1000m at 6:55 - 6:59 per mile, on a 86 - 88 degree evening.  Started with a 2.25 mile warm-up at 8:20/mile with Bill Torrey, walked 200m recoveries, and finished with a 0.75 mile cool down at 7:50/mile with Homer Mason.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Wed, Apr 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.104.001.000.006.10

Didn't get much sleep, so ran a short progressive run.  Started a 8:57/mile pace for first half mile, then sped up the pace every half mile.  Last half mile was at a 7a:03/mile pace.  Finished with a 0.1 mile cool down.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Fri, Apr 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0015.001.000.0017.00

Ran the back half of the LR Marathon course on a beautiful day with temps in the mid-60s.  Averaged 7:56/mile for the 17 miles.  Ran the first 8 miles at around an 8:15/mile pace.  Ran the last 9 miles at a 7:39/mile pace.  Felt very strong running the last mile in 7:38.

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
5.8043.105.200.0054.10
ASICS Lyte 33 Miles: 15.90
Night Sleep Time: 20.00Nap Time: 0.00Total Sleep Time: 20.00
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