Positive Running

Week starting May 17, 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
25.00	24.70	3.50	0.00	53.20

Night Sleep Time: 26.50	Nap Time: 0.00	Total Sleep Time: 26.50

Sun, May 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.00	0.00	0.00	0.00	23.00

Ran 23 miles with Chris and several other friends from Lake Sylvia to Lake Winona and back along part of the Traveler 100 course. Averaged only 10:51/mile on the trails because Chris and I had to hold up for the other two runners. It was a lot of fun, and Chris and I ran together for about 7 miles at 9:15/mile and then waited up for about 10 minutes for the other runners.

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Tue, May 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	1.50	3.50	0.00	6.50

Ran 6.5 miles at CHS on dry evening with temps in the mid-70s. Ran 12 400m repeats with 200m recoveries. Ran the 400m repeats between 91 and 94 seconds. After 6 400m repeats, added an 800m run in 3:12 while the other runners in the group were taking a break. Also ran a brisk 0.75 mile warm-up and 0.75 mile cool-down, averaging 7:35/mile.

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

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Wed, May 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	10.20	0.00	0.00	10.50

Ran 10.2 miles in 80 minutes, including 9.2 miles in 71:20 after an easy warm-up. Followed with a 0.3 mile walking cool-down.

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

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Fri, May 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	13.00	0.00	0.00	13.20

On a beautiful afternoon (72 degrees, little wind, sunny skies), ran the back half of the LR Marathon course in 105 minutes (8:05/mile). Ran the first 6-miles at an 8:20/mile pace, and the final 7-miles at a 7:45/mile pace. Finished with a .2 mile walk around the Simmons Tower Buidling.

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.00	24.70	3.50	0.00	53.20

Night Sleep Time: 26.50	Nap Time: 0.00	Total Sleep Time: 26.50

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