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Week starting Sep 15, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0047.500.000.0058.50
Night Sleep Time: 34.50Nap Time: 0.00Total Sleep Time: 34.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.000.000.0016.00

Ran 16 miles in 2:06:47 (7:55/mile pace).  Ran at an easy pace for the first 10 miles averaging 8:03/mile from the Two Rivers parking lot south to the turn-about and back, then over the Two Rivers bridge and up the path.  Felt good and ran the last 6 miles at an average pace of 7:44 per mile around the loop at Two Rivers Park and back to the Two Rivers parking lot.  No problem with calf cramps and would have run farther but needed to get ready for church.  I think the main reason for being able to finish strong was the weather, with temps in the 60's, a low dew point and wind around 8-10 mph.  Overall, outstanding conditions for September in Arkansas.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Ran 12 miles in 94:21 (7:52/mile) on a beautiful morning along the north shore of the Arkansas River.  Ran the first 6 miles as a recovery run from yesterday in 48:05 (8:01/mile), but felt great and ran the second 6 miles on 46:16 (7:43/mile), including miles 9, 10 and 11 each around 7:30/mile.  The last mile over the Broadway Bridge was at 8:10, so miles 7 - 11 were at 38:10 (7:38/mile).  After running over 48 miles in 4 days, I'm ready to take a day off from running.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Ran 12 miles in 91:49 (7:39/mile) along the north side of the Arkansas River.  It was warmer than expected and muggy this morning.   Started and ended somewhat easy, but ran miles 3 through 7 at a 7:26/mile pace.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

Ran 7.5 miles in 52:53 (7:32/mile) on the TM.  Wanted to run farther, but had to cut my run short for a last minute conference call at work.  Will run farther tomorrow.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Ran 11 miles on the TM in 83:58.  Ran the first warm-up mile in 8:00 and the last cool-down mile in 8:10, and the other 9 miles in 67:48 (7:32 /mile).  It rained all day so had to run indoors.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0047.500.000.0058.50
Night Sleep Time: 34.50Nap Time: 0.00Total Sleep Time: 34.50
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