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Week starting Jun 16, 2013

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0024.804.000.0043.80
Night Sleep Time: 32.00Nap Time: 1.50Total Sleep Time: 33.50
Mon, Jun 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

Ran 6.2 miles on the TM at 7:18 per mile, during my lunch break. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Tue, Jun 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.400.000.008.40

Ran 8.4 miles at 7:33 per mile on the TM.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Wed, Jun 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.204.000.006.20

Ran 6.2 miles with Steve on a nice Wednesday morning along the north side of the Arkansas River.  Ran the first four miles at an average pace of 7:10 and the last 2.2 miles at an average pace of 7:40.  Overall average pace was 7:21 per mile.

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
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Fri, Jun 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Started at 5:15 with Chris and ran 6 miles along the Arkansas River at 7:53 per mile. Averaged 7:38 per mile for mile 2 through 5.  It was a clear but warm and muggy morning.  After running 6 miles with Chris, went to the gym and ran 4 more miles on the TM at a 7:36 per mile pace.  

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
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Sat, Jun 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ran 13 miles along the north side of the Arkansas River trail in a late morning with temps in the high 80's and a dew point of 70 degrees.  It felt like 91 to 95 degrees.  This was an easy run with a average pace of 8:29 per mile. 

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0024.804.000.0043.80
Night Sleep Time: 32.00Nap Time: 1.50Total Sleep Time: 33.50
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