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Week starting Jun 21, 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.5021.003.000.0067.50
Night Sleep Time: 25.00Nap Time: 1.00Total Sleep Time: 26.00
Sun, Jun 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

Ran 16 miles with Chris Baldwin from Lake Sylvia to Lake Winona and back, including a short adder run from the trailhead to Lake Sylvia to take a quick dip in the lake after the run.  Walked about 0.7 miles, and ran 15.3 miles at an average pace of 9:49/mile.  This was a much faster run than yesterday, but I could easily have run faster.

Night Sleep Time: 5.00Nap Time: 1.00Total Sleep Time: 6.00
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Tue, Jun 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3010.003.000.0013.30

Ran 8.1 miles in 60 minutes on the TM at lunch. 

After work, in 99 degree weather with a dew point over 70, went to CHS and ran a ladder of 400m, 800m, and 1200m and the reverse for a total of 3 miles, with 200m and 400m recoveries.  Average pace for the ladder was 6:55/mile.  Including a 0.8 mile warm-up and a 1.5 mile cool-down.  Average pace for the 5.3 miles was 7:24/mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Jun 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.208.000.000.008.20

Ran 8 miles in 60 minutes.  Ran the last 6 miles in 44 minutes.  Had to cut it short due to work.  Finished with a 0.2 mile cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Jun 27, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.000.000.000.0030.00

Ran 30 miles with the Arkansas Traveller 100 training group.  Ran a combination of the Kitty Loop and the Catsmacker, much of which included the Traveller course.  Ran approximately 25 miles and walked approximately 5 miles.  Could have run faster with less walking, but had to stay with a group of six runners with varying abilities.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.5021.003.000.0067.50
Night Sleep Time: 25.00Nap Time: 1.00Total Sleep Time: 26.00
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