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Week starting Apr 07, 2013

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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
24.004.006.000.0034.00
Night Sleep Time: 32.00Nap Time: 0.00Total Sleep Time: 32.00
Sun, Apr 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles on the South side of the Arkansas River with Chris.  Average pace was 8:05 per mile on a warm Sunday morning with temps around 80 degrees.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Apr 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Ran 8 miles on a windy day with Wesley.  First 4 miles averaged 7:06 per mile.  Miles 5 - 7 averaged 7:51 per mile running partially against 20 mph wind gusts.  Overall, first 7 miles averaged 7:26 per mile. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Apr 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.002.000.006.00

Ran 6 miles in 44:08 with Wesley on a windy day with temperatures in the low 50s along the Arkansas River. The wind takes the wind out of me.  I've burned over 9,000 calories per week for each of the past five weeks and my body needs some rest.

 

Wesley is running  strong and should do very well at Boston on Monday. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Apr 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles at an 8:20 per mile pace around Black Swan Lake during a windy 57 degree afternoon in Kansas.  Started very slow running the first two miles at 9:30 per mile. But after warming up, I felt pretty good.  The vertical elevation difference from the high point around that lake to the low point is about 140 feet, and I ran 10 times around the one-mile perimeter of the lake.  Overall, a pretty good work out.

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
24.004.006.000.0034.00
Night Sleep Time: 32.00Nap Time: 0.00Total Sleep Time: 32.00
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