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Week starting Jul 21, 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
20.009.0016.100.0045.10
Night Sleep Time: 35.50Nap Time: 0.00Total Sleep Time: 35.50
Mon, Jul 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.004.100.006.10

Ran 6.1 miles with Steve along the north side of the AR River.  It was a warm and muggy morning and I was sore from calf cramps a couple of hours after my 13.5 mile run on Saturday.  So, Steve and I were good with our 7:25 per mile pace for the 6.1 mile run.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Tue, Jul 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.008.000.008.50

Finally, got a good night of sleep.  Ran 8.5 miles on the TM in 60:55, including the first mile at approx. 7:45.  Ran the next seven miles at a 7:03 per mile pace.  Wanted to run more, but had to get back to work.  Felt good running in my Saucony Cortana shoes.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Thu, Jul 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.004.000.008.00

Ran 8 miles in The Woodlands with an office colleague and three other runners.  They were good runners and very nice, and this was an enjoyable run.  Ran the first and last mile around 8:15, and alternated the middle miles between 7:10 for the fast miles and 7:45 for the slow miles.  It was 80 degrees with humidity around 90% starting at 5:00 a.m. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Fri, Jul 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles on the north side of the Arkansas River Trail in a light rain during lunch.  The rain kept temperatures in the high-70's, which was unseasonably cool for Arkansas.  This was an easy run since my other runs this week have been at a moderate to fast pace.  Ran at an average pace of 8:00 per mile, with an average pace of 7:55 for miles 2 through 9. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Sat, Jul 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Ran 12.5 miles on the north side of Two Rivers Park on a beautiful morning with temperatures in the mid-70s.  Ran miles 3, 5, 7, 9, and 11 at between 7:35 to 7:50 per mile.  Ran the other miles at between 7:56 and 8:13 per mile.  Overall average pace was 8:01 per mile.  A fairly easy medium-long run.  Didn't want to run too far so that I can run again tomorrow.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.009.0016.100.0045.10
Night Sleep Time: 35.50Nap Time: 0.00Total Sleep Time: 35.50
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