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Week starting Jun 03, 2012

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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
34.000.000.000.0034.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Did yard work and took the day off.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 easy miles at 8:00 per mile with Wesley and Kevin, burned 914 calories.  Dew point was between 66 and 69, and temperature was around 74 degrees.  I really felt the dew point after spending the previous week in the New Mexico mountains where the temperatures were primarily in the 70s with less than 10% humidity.  I was dehydrated after the 8-mile run. 

Also worked out in the evening on the elliptical machine for 60 minutes -- burned 725 calories for 3.5 miles. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Worked out in gym.  Burned 360 calories on elliptical machine, 400 calories on bike, and 225 calories on treadmill.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Very easy run of 8-miles with Kevin and Abtin north of the river.  The weather was very nice, with a dew point under 60 degrees. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Worked out in the gym. Burned 330 calories on the elliptical, 420 calories on the treadmill, and 200 calories on the recumbent bike.  Made arrangements to run the Lake Ouachital Vista Trail with friends on Saturday morning.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Worked out at the gym.  Burned 700 calories on the elliptical machine.  Prepared a draft speedwork monitoring form based on the ladder approach I used in high school and college.  Keeping good records of your speed training times is a valuable tool.

 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18-miles of the Lake Ouachita Vista Trail with George P.  George is in incredible shape and was great to run with.  The morning was beautiful and so was the trail.  The trail runs along the southwest end of the lake on a penninsula near Mountain Harbor, AR. 

We ran the first 9-miles at about 9 min 30 sec per mile, which was probably a bit fast for me on trails because I had intermittent leg and foot cramps starting at the 14th mile.  We slowed down to about an 11 min. per mile pace for the late 4 miles.

We started at 6:20 a.m., and by 8:30 the temperature was warm.  I consumed 40 oz. of Powerade and about 15 ounces of water and could have had 20 oz of more fluids.  I am going to use my Camelbak hydration pack for our next trail run.

One reason for the cramps may be that I need to build more endurance by running a little farther in weekly runs.  Other reasons may have been the heat and sweating out the fluids so that I was a bit dehydrated.  My next trail run will probably be during the last weekend of June. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.000.000.000.0034.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
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