Positive Running

MacArthur Park 5K

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5020.903.002.8031.20
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.208.000.500.0010.70

On a nice day, I stayed inside and ran on the TM because I'm taking antibiotics for a hand muscle or ligament strain that had become infected (fairly common for diabetics).  So, I ran 10.5 miles in 84-minutes, followed by a 0.2 mile cool-down.  Ran the first two miles in 17:30, then ran the next 8.5 miles in 66:30 (7:49/mile).  Ran six 35-second striders at paces between 6:44 and 6:53/mile.  Main focus this week is to develop muscle tension and regain my speed for a 5k race on Friday night.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.205.301.000.007.50

Ran 7.3 miles on the TM.  Most of the miles were at 7:53/mile, except for five 50 second striders at a 6:22/mile pace.  Finished with a 0.2 mile cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.704.600.001.206.50

Ran 6.3 miles on the TM, mostly at 8:00/mile.  Ran six 0.125 mile (200m) repeats at 5:56 - 6:03/mile.  Finished with a 0.2 mile cool-down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Race: MacArthur Park 5K (3.11 Miles) 00:20:55, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.403.001.501.606.50

Ran the MacArhur Park 5k and Corporate Cup at 7:00 p.m. on a nice 74 degree evening with no wind.  Won my age group for the third consecutive year of this race with a 6:45/mile pace.  General Douglas MacArthur grew up in downtown Little Rock and his family's house is now a museum and park in front of the house has his name.  The Corporate Cup is a competition of companies with Arkansas operations, and consists of four runners who each run the 5k for a cumulative total time added from the team's runners.  On our Entergy Arkansas Team, Wesley Hun won the event with a 17:02 time (5:30/mile) and Kerry Gaston won the womens 35-39 division, and Mike Maulden came in second in the men's 55-59 division behind me.

It's taking some time for me to warm-up since I'm not fully recovered from training for and running the Boston Marathon.  So I ran 2.3 miles on the TM as a partial warm-up and then ran another 1.1 miles at MacArthur Park to warm-up.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5020.903.002.8031.20
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
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