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Week starting Aug 02, 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
24.9029.100.000.0054.00
Night Sleep Time: 31.50Nap Time: 1.00Total Sleep Time: 32.50
Sun, Aug 02, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.600.000.0011.60

Ran 11.6 miles at an average pace of 8:25/mile with Steve from the BDB to the baseball fields at Burns Park and back.  Ran the first mile in 9:11, then ran progressively better.  Averaged approx. 8:05.mile after mile 4.

Night Sleep Time: 5.00Nap Time: 1.00Total Sleep Time: 6.00
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Tue, Aug 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.208.000.000.008.20

Ran 8 miles on the TM in 60:20, followed by a 0/2 mile cool down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Aug 05, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.000.005.00

Walked 3.5 miles at 4.4 mph up a 3% incline on the TM, and ran 1.5 miles at 8 mpm up a 1% incline.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Thu, Aug 06, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2010.000.000.0010.20

Ran 10 miles on the TM in 76:25.  Ran the last 5-miles in 37:20.  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, Aug 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

On a morning when I had planned to run 30 miles, I cut the run short to 19 miles to prevent serious over-heating.  It was like running in a steam bath.  Heat index well over 100 degrees.  Ran from Lake Winona to Club Flamingo and back, then to the entrance of Rocky Gap and back.  I had planned to run to E-Tower and am glad I turned around.  Two runners stopped when we first returned to the Lake Winona.  Three other runs tried to run to E-Tower but turned around about 1.5 miles from the E-Tower gate on FSR 212.  30 miles was just more than any of us could do that morning.

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
24.9029.100.000.0054.00
Night Sleep Time: 31.50Nap Time: 1.00Total Sleep Time: 32.50
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