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Week starting Aug 10, 2014

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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
34.0014.003.003.5054.50
Nike Lunaracer 3 Miles: 6.50Adidas Tempo 6 Miles: 6.00
Night Sleep Time: 28.00Nap Time: 1.50Total Sleep Time: 29.50
Sun, Aug 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Met Steve at 6 a.m. and ran on the south side of the Arkansas River Trail then back and ran the 7-mile loop around Two Rivers Park.  Average pace: 8:35/mile.  I really felt the distance after 11 miles, but did not have cramps. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Aug 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran 8 miles on the TM during lunch at a 7:50/mile pace.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Aug 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.003.506.50

Ran 6.5 miles at Catholic High with the Tuesday night speed drill group.  Ran a one mile warm-up, (5) 1000m repeats with 200m recovery intervals, then finished with a one mile cool down.  Ran the 1000m repeats at an average pace of 6:20/mile.  With the warm-up and cool down, but not including the 200 m recovery intervals, I averaged 7:00/mile for 5.5 miles.

Nike Lunaracer 3 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Thu, Aug 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.003.000.006.00

Ran 6 miles after work on the TM in 45:27. Ran the first 3-miles in 23:45, and the last 3-miles in 21:42.

Adidas Tempo 6 Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Sat, Aug 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 miles on a beautiful August morning with Steve between Lake Sylvia and Lake Winona.  At the end of the run, we took a dip in Lake Sylvia and then spoke with Wesley's wife and son, Diana and Evan, and gave his dog Charlie some well-appreciated attention.

There were a lot of people running in the forest day.  Saw Deb, Katie and Jimmy.

Night Sleep Time: 6.50Nap Time: 1.50Total Sleep Time: 8.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.0014.003.003.5054.50
Nike Lunaracer 3 Miles: 6.50Adidas Tempo 6 Miles: 6.00
Night Sleep Time: 28.00Nap Time: 1.50Total Sleep Time: 29.50
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