Positive Running

Week starting Apr 12, 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
16.30	17.10	1.10	0.00	34.50

Night Sleep Time: 30.00	Nap Time: 0.00	Total Sleep Time: 30.00

Sun, Apr 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

Ran 16 miles in 2:21:06 (8:49/mile) on an 80 degree sunny afternoon along the east side of Pinnacle Valley with Steve. Used my Boston nutrition plan and it worked great. Felt very stong after the run. This was the longest run Steve has done in at least a couple of months.

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

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Tue, Apr 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.50	0.50	0.00	8.00

Ran 8 miles along the Arkansas River Trail in just under 64 minutes, with 30 second striders at a sub-7:00 pace at the start of miles 3, 4, 5, 6, 7, and 8. Started slow at 8:18/mile for each of miles 1 and 2. Ran the last mile up the Broadway Bridge in 7:58. Felt good.

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

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Thu, Apr 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	5.60	0.60	0.00	6.50

Ran 6.2 miles on the TM in 49:06. Ran four 0.15 mile striders at a pace of 6:40 - 7:03/mile. Ran random declines and inclines of about .3 to .5 miles each.

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

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Sat, Apr 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.00	0.00	0.00	4.00

Ran 4 miles on the TM, after doing my final plyometric pool exercises before Boston. Wore my new pair of Mizuno Ronin 3 shoes, which just arrived on Friday. I like these shoes a lot and am thinking about running Boston in them. I know they won't be broken in, but they fit great. Too bad Mizuno discontinued the Ronin.

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
16.30	17.10	1.10	0.00	34.50

Night Sleep Time: 30.00	Nap Time: 0.00	Total Sleep Time: 30.00

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