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Week starting Sep 22, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.1043.255.000.0065.35
Night Sleep Time: 35.50Nap Time: 0.00Total Sleep Time: 35.50
Sun, Sep 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.005.551.000.0018.55

Ran 18.55 miles in 2:30.10 (8:06 average pace) on a beautiful 56 - 60 degree morning with little wind.  Ran the first 11 miles with Steve P at an 8.19/mile pace.  Steve was tired after runnning 9 miles yesterday, but as we returned to the Two Rivers parking lot we met up with Joe C.  Joe and Ithen ran together for 7.55 miles in 58:36 (7:46 pace) over the Two Rivers Bridge to and around the loop and back to the parking lot. Ran mile 18 at 7:03 and the last .55 miles including the bridge at a 7:27 pace. Joe ran very strong considering he ran 12 miles yesterday.

I would have run farther with Joe, but had to get ready to usher at church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Sep 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.450.000.0012.45

Ran 12.45 miles on the north side of the Arkansas River in 1:40:13 (8:03) for a nice recovery run from yesterday.  Ran the last 6.45 miles at an average pace of 7:56, including an 8:10 pace over the Broadway Bridge.  It was another cool morning (62 degrees) without much wind.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Wed, Sep 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.004.000.0012.00

Ran 12.0 miles with Wesley in approximately 87:24 (7:17/mile).  Ran miles 5 through 10 at a 7:13/mile pace on a beautiful 70 degree morning.  Ran against an 8 - 10 mph breeze for most of the first 6 miles, but had the wind to our backs for miles 7 through 11.  It was great running with Wesley.  I don't know anyone else who can run at that pace for 12 miles.  I had a conference call so had to cut short the run, otherwise we both could have gone 14 miles without any problems.  Wesley ran striders on the TM afterwards while I got ready for my meeting.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Sep 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.1012.000.000.0013.10

Ran 13.1 miles in 1:40:40 (7:41/mile) along the north side of the Arkansas River.  It was warmer and more humid this morning than it has been over the last two weeks.  I just wanted to do an easy run because I plan to run on four consecutive days to add some miles onto the month of September.  Then, I'll take a break in the first half of October.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Sep 28, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.250.000.009.25

Ran 9.25 miles in 1:13:33 (7:57/mile) by running 3-times around the loop at Two Rivers Park.  For a mid-morning run in 72 degree weather with 90% humidity, ran fairly consistently between 7:50 and 7:59/mile.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.1043.255.000.0065.35
Night Sleep Time: 35.50Nap Time: 0.00Total Sleep Time: 35.50
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