Positive Running

Week starting Jul 19, 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
32.20	25.40	3.00	0.00	60.60

Night Sleep Time: 27.50	Nap Time: 0.00	Total Sleep Time: 27.50

Sun, Jul 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	6.20	0.00	0.00	9.20

Ran 9.2 miles on the Arkansas River Trail with Steve. Ran the first 3-miles easy, then sped up to marathon pace. Steve ran 15 miles yesterday and did pretty good today. He's getting back into shape pretty quickly.

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

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Tue, Jul 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.80	10.00	3.00	0.00	14.80

Ran 8 miles in 59:25 (7:26/mile) on the TM, followed by a 0.2 mile cool-down. Most of the run was at 7:19/mile.

PM: In 93 degress temps with a heat index of 105, ran 3 sets of 2x400 m and an 800 m at CHS. Ran a total of 6.6 miles with the warm-up and cool-down averaging 7:43/mile. Ran the 3 miles of intervals at an average pace of 6:45/mile.

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

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Thu, Jul 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.60	9.20	0.00	0.00	14.80

AM: Ran 9 miles in 69:10, followed by a .2 mile cool down.

PM: Ran 5.8 easy miles on the TM.

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

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Sat, Jul 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
21.80	0.00	0.00	0.00	21.80

Ran from Lake Winona to Rocky Gap to Club Flamingo and back to Lake Winona. Met Steve and two other friends at 4:30 am and drove to Lake Winona. I was a warm morning and we had to run through a bunch of spider webs, but we had a lot of shade on this course. It was a good easy morning run on a day when the temps exceeded 100 degrees with a head index of 118.

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
32.20	25.40	3.00	0.00	60.60

Night Sleep Time: 27.50	Nap Time: 0.00	Total Sleep Time: 27.50

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