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Week starting Jun 17, 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
25.000.003.000.0028.00
Night Sleep Time: 46.50Nap Time: 0.00Total Sleep Time: 46.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today is a non-running day, so I burned 620 calories on the elliptical machine and did 30 minutes of standing yoga exercises.

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

Another non-running day.  Burned 850 calories in the gym:  250 calories on the stationary bike and 600 calories on the treadmill at an 8% incline for 1500 vertical feet and over 3.5 miles.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 11 miles with Wesley and Kevin along the north side of the Arkansas River.  Ran the first 5.5 miles at about a 7:45 per mile pace on a 75 - 77 degree morning with the dew point at 68 (muggy!).  Ran the second 5.5 miles at a slower pace of about 8:20 per mile, for an average of 8:05 per mile for the 11 miles.

Felt good considering the heat, but it will get hotter and muggier in July.  Looking forward to doing some speed work later this week.  Haven't done speed work since 1994, so this should be interesting.  I'll take it slow the first few times to avoid pulling or straining anything.

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 660 calories on the elliptical machine.  Left knee is a little sore and tight.  Probably need to do some stretching tonight.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Burned 250 calories on the elliptical machine at the gym.   Then ran 10-miles with Kevin at a slow pace (8:25 per mile) along the North shore of the Arkansas River.  My left knee was tight so we started slow and I ended the last two miles slow.  Otherwise, most of the run was at around an 8 min. per mile pace.  We started at 6:10 a.m. and the temperature was 75 degrees with a dew point of 66. 

Kevin and talked about different legal cases, including some trademark cases and related jury reactions to various arguments and types of evidence.  We are planning to do some speed work tomorrow, and my left knee feel much better after the run.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran with Kevin for 7-miles on the trail north of the Arkansas River.  It was a good start to a muggy 74-degree morning. 

Ran the first 1.5 miles at 8 min per mile to warm-up. 

For 3 miles, alterated running quarter-mile intervals followed each time by a quarter-mile of recovery (walking/jogging).  I took it slowly because my left knee and hamstring are a bit tight.  My quarter-mile times ranged from 95 secs to 105 secs --  a little faster than a 10K pace.  My intent was to pace my body close to it’s lactate threshold -- the point in which your body starts producing lactic acid.

Kevin's quarter-mile times ranged from 78 secs to 82 secs -- much faster!

Ran the last 2.5 miles without intervals at 8:20 per mile.  I need to run speed intervals at least once per week to build up my speed in short distances.

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

Recovery day.  No running or working out in the gym.  My left knee needs a break.  I may need to change running shoes.  Will try a new pair on Monday.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.003.000.0028.00
Night Sleep Time: 46.50Nap Time: 0.00Total Sleep Time: 46.50
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