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Week starting Sep 30, 2012

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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
7.0014.003.000.0024.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.000.000.007.50

Ran 7 times around Black Swan Lake, including the 1/3 mile hill that I ran with each lap around the lake.  Also ran (4) 200m striders which stretched out my hamstrings.  On this second day running around Black Swan Lake, my quads are slightly feeling the steep downhill sections. The steep uphill and downhill sections of the course seem like a good warm-up for the AT100 course next week.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.001.000.008.00

Ran 8 miles with Wes along the north side of the Arkansas River Trail at a pace of 7:36 per mile.  We started at 1:40 p.m. and I hadn't eaten since breakfast, so I was a little low on energy.  Ran the first mile a bit fast at 7:25, then ran the second mile at 6:36.  I took an energy gel 25 minutes before we started running, but was a little low on energy when we started.  So the fast start took some wind out of my sails.  But the overall pace was what I wanted to accomplish for the run.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.002.000.008.50

Ran 8.5 miles including 3 laps around the Metropolitan Bank Building and 8.1 miles on the Arkansas River trail on the north side of the river.  Ran 4.07 miles with Wes and Kevin in 31.29 for an average pace of 7.44 minutes per mile.  Ran the second 4.07 miles in 30.01 for an average pace of 7.24 minutes per mile.  Overall pace for 8.1 miles was 7:33 minutes per mile.  Ran mile 6 in 7:05 and mile 7 in 7:08.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.  Worked out for 30 minutes at the gym.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day to be ready for pacing in the AT100.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had planned to be a pacer in the AT100, but my running buddy dropped after just 42.6 miles.  He had completed the AT100 at least three previous times, but this year the Leadville 100 and Bartlett 50 miler proved to be too much prior to the AT100.  The weather was cold and rainy - which added to the already difficult course.  I helped out with the event through Sunday.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0014.003.000.0024.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00
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