Positive Running

Week starting Sep 13, 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
17.60	17.40	0.00	0.00	35.00

Night Sleep Time: 20.00	Nap Time: 1.00	Total Sleep Time: 21.00

Wed, Sep 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	8.20	0.00	0.00	8.50

Ran 8.2 miles in 61:55 (7:33/mile), running the last 6.2 miles in 45:35 (7:21/mile). Finished with a .3 mile cool-down.

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

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Fri, Sep 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	9.20	0.00	0.00	9.50

Ran 9.2 miles on the TM in 71:32. Taking it easy to try to get over a bad head cold due to allergies that kicked up when the weather got nice last weekend.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Sat, Sep 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.00	0.00	0.00	0.00	17.00

Ran 17 mile near Lake Sylvia by running the "Figure 8". Parked about 4 miles up Brown's Creek Road. From the location of the Arkansas Traveller 100 Brown's Creek Road aid station where the Ouachita Trail crosses the road, ran for about 2.4 miles to the Flatside Pinnacle aid station location. Then took a right onto the OT running back to the cars. Refilled water and continued on the OT to the Lake Sylvia trailhead. Ran a total of 8-miles on the OT. Then ran down Hwy 324 to Brown's Creek Road and up to the cars.

We weren't trying to run for time. About 1/4 of this OT section has been bushwacked. The remainder of the trail has not been cleaned up, so there are several downed trees and other tripping hazards on the trail. We joked that Hal Koerner may not be happy with the condition of the trail.

Average 12:53/mile, but ran the OT with Ronnie Daniels and Chris Baldwin at a pretty good pace considering the conditions.

Night Sleep Time: 5.00	Nap Time: 1.00	Total Sleep Time: 6.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.60	17.40	0.00	0.00	35.00

Night Sleep Time: 20.00	Nap Time: 1.00	Total Sleep Time: 21.00

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