Positive Running

Week starting Jun 08, 2014

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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
1.20	32.85	7.00	3.00	44.05

Adidas Tempo 6 Miles: 8.15	Nike Flyknit Lunar + Miles: 18.40	Nike Lunaracer 3 Miles: 6.50

Night Sleep Time: 36.50	Nap Time: 0.00	Total Sleep Time: 36.50

Sun, Jun 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.15	0.00	0.00	8.15

After driving from the A-Kon convention in Dallas to Little Rock, through severe thunderstorms and road construction that stopped traffic on I-30 for almost an hour, arrived in Little Rock at 5:50 p.m.. West Little Rock has severe rain and wind on Friday afternoon, and we lost several branches from the oak trees in our front yard that I had to move. By 6:15, I was on the Two River Trail on a relative "cool" summer evening (only 73 degrees by high humidity). Ran 8.15 miles in 62:39, with the first mile in 8:16 and after that an average pace of 7:36/mile.

Adidas Tempo 6 Miles: 8.15

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

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Mon, Jun 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	9.20	0.00	0.00	9.20

Ran 9.2 miles in 71.04 (7.43/mile) on the TM.

Nike Flyknit Lunar + Miles: 9.20

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

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Tue, Jun 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.50	0.00	3.00	6.50

On a "cool" 79 degree summer evening, ran speed work at CHS. Ran 6.5 miles at a 6:52/mile pace, including 8x600 m repeats with 200 m walking intervals that are not included in the mileage. Ran a 2-mile warm-up, with the second warm-up mile in 7:12. Ran the 3 miles of 600 m repeats at a 6:13/mile pace. Ran a 1.5 mile cool-down at 7:30/mile. Overall, felt pretty good for my 56th birthday.

Nike Lunaracer 3 Miles: 6.50

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

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Thu, Jun 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.20	1.00	7.00	0.00	9.20

Ran 9 miles in 67:55 on the TM. Ran mile 1 at 8:22, mile 2 at 7:54, and miles 3 though 9 at an average pace of 7:23/mile. Not quite threshold miles, but much faster than marathon miles. Afterwards, walked 0.2 miles to bring down my heart rate.

Nike Flyknit Lunar + Miles: 9.20

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

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Sat, Jun 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	11.00	0.00	0.00	11.00

Ran 11 miles on a partly cloudy morning around the Cooper River Park in Collingswood, NJ. Averaged 8:04/mile for a fairly easy run.

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.20	32.85	7.00	3.00	44.05

Adidas Tempo 6 Miles: 8.15	Nike Flyknit Lunar + Miles: 18.40	Nike Lunaracer 3 Miles: 6.50

Night Sleep Time: 36.50	Nap Time: 0.00	Total Sleep Time: 36.50

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