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Week starting Apr 21, 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
19.808.000.000.0027.80
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
Mon, Apr 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles at 7:30 per mile on the TM.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Ran 6.3 miles in subdivisions on the south side of I-45 in The Woodlands at a 7:50 per mile pace.  A nice evening run but the 82 degree temperature was a bit warm.  I need to climatize for the hot summer ahead.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Apr 24, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran 7.5 miles in 59 minutes for a nice evening run within subdivisions on the south side of I-45 in The Woodlands.  The temperature was easily 15 degrees cooler than yesterday, but I still ran shirtless.  My 7th mile was at a 7:24 pace and the last half-mile was at a 7:04 pace.  I feel good for having run three days in a row and having burned over 1300 calories through a combination of workouts in the gym and running each of the past 6 days.  

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Fri, Apr 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Ran 10 miles with Wesley along the Arkansas River trail at a 7:25 per mile pace, excluding the warm-up and cool-down that averaged 7:52 per mile.  Ran miles 2 - 5 at a 7:17 per mile pace, with the wind to our backs.  Ran miles 6 - 9 at about a 7:27 pace against a slight wind.

I felt pretty good, and ran a couple of the miles at a 7:10 pace.  Wesley has fully recovered from Boston and is running very strong.  It was good to run with Wesley.

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
19.808.000.000.0027.80
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
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