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Week starting Sep 18, 2016

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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
18.4027.708.000.0054.10
Night Sleep Time: 32.00Nap Time: 1.00Total Sleep Time: 33.00
Sun, Sep 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.804.700.000.0013.50

Met Eddie at Two Rivers Bridge and ran 4 miles easy with him.  Then, ran 4 miles with Ty W. until I began to loose energy.  So Ty continued with sub-8 min miles, and I slowed down to about an 8:45/mile pace.  Think it was a combination of the humidity and the hard miles I ran yesterday.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Tue, Sep 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.500.000.006.50

Ran 6.5 miles of the hills in The Heights with Kevin.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Sep 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.500.000.007.50

Ran 7.5 miles on the TM at lunch, with an average of 7:45/mile for the last 5.5 miles. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Thu, Sep 22, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.101.006.000.008.10

Ran 8.1 miles at Scott Field on a dry and 68 degree morning.  Ran a 2-mile warm-up, then ran 5-miles in 36:20, followed by a 1.1 mile cool down.  My right hamstring and periformis are very tight, so I was just trying to loosen them up.  I've been rolling them with a Trigger roller at night, and stretching them after running.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Sat, Sep 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5013.002.000.0018.50

AM:. Ran a .8 mile warm-up.  Then ran 7.7 miles with Wade around neighborhood, through Pebble Beach, up Rahlin Rd to Chennai Pkwy, and back in 58 mins.  Ran 2 threshold miles in the downhill return.

Then walked Hershey and Emmie for 2.2 miles.

PM:. Ran 7.8 miles on the TM at LA Fitness in 60 mins.

Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.4027.708.000.0054.10
Night Sleep Time: 32.00Nap Time: 1.00Total Sleep Time: 33.00
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