Positive Running

Week starting Jul 05, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.85	22.10	12.30	0.00	59.25

Night Sleep Time: 33.00	Nap Time: 0.00	Total Sleep Time: 33.00

Sun, Jul 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.30	0.00	0.00	7.30

Ran 7.3 miles of hills around Black Swan Lake at approximately an 8 min/mile pace.

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

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Mon, Jul 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	2.00	6.10	0.00	8.30

Ran 8.1 miles on the TM in 59.12 (7:19/mile). Ran the first two miles in 15.50, and the last 6.1 miles in 43:22 (7:07/mile). Finished with a 0.2 mile cool-down.

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Wed, Jul 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.70	0.00	5.00	0.00	9.70

Ran 4.7 miles with Sam G from downtown to the Governor's Mansion to the Capitol and back. Then ran 5 miles on the TM in 35:56 (7:11/mile). Had to cut my TM run short due to work. Finised with a 0.2 mile cool down.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Jul 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	7.80	1.20	0.00	9.20

Ran 9 miles on the TM in 68:24, with the last 4-miles in 28:34 (7:08/mile) by alternating between a 7:30 pace and a 6:49 pace. Finished with a .2 mile cool down.

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Sat, Jul 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.75	5.00	0.00	0.00	24.75

Ran 24.75 miles with Cliff on Forest Service Roads and trails. Ran the large corkscrew loop, with an additiona detour of 1 mile on FR 132C to see what condition it is in. It was very wet and somewhat overgrown and needs some clean up before Labor Day. We then ran a 9 mile loop from the electric tower to the road to Winona and back via Rocky Gap. We made great time for the first 21 miles (11 min/mile), but slowed down after that due after that to 92-94 degree temps, bright UVs, high humidity, and depleted fluid supplies. I took some photos of the vistas, and we saw several deer and a black snake but no bears. I drank over 70 ounces of diluted PowerAde. My hydration pack was 1/3 ice to start, and the contents were warm after about two hours.

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.85	22.10	12.30	0.00	59.25

Night Sleep Time: 33.00	Nap Time: 0.00	Total Sleep Time: 33.00

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