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Week starting Sep 29, 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
25.0530.007.500.0062.55
Night Sleep Time: 34.50Nap Time: 0.00Total Sleep Time: 34.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.000.000.0017.00

The weather forecast said we had an 80% chance of rain.  But I prepared to run this morning just in case the forecast was wrong, which it was.

I decided to run some easy miles, which are needed over a period of time to develop my slow switching nerves.  So, with temps in the low to mid-70s and nearly 100% humidity, I ran 17.00 miles in 2:222:26 (8:23/mile pace).  Ran 10.25 miles along the south side of the Arkansas River, then met Joe C. and Tina C and ran 6.75 miles around Two Rivers Park.  Except for miles 8, 9, 10 and 11 that I ran at an 8:01 average pace, most of the miles were between 8:20 and 8:40.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Ran 11 miles on the TM.  Half mile warm up at a 8:20 pace, followed by 10 miles at 7:41/mile, and ending with a half-mile cool down at a 8:20 pace.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.500.007.50

Ran 0.7 miles on the TM at a 7:13 /mile pace at a hotel in The Woodlands.  Then ran with some friends 6.8 miles at a 7:10 per mile pace.  Most of the run was at 6:55 to 7:05 per mile down Lake Woodlands Drive.  Wore my NB 890 v3 shoes which worked great.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

Ran 14 miles in 1:51:13 (7:57/mile) on the TM late in the afternoon.  Ran approx. half the distance at 8:00/mile and the other half at 7:53/mile.  Wanted to keep the pace easy since I plan to put on some miles this weekend.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.052.000.000.0013.05

Ran 13.05 miles along the south side of the Arkansas River and over to Two Rivers Park in 1:47:23 (8:13/mile).  There was a drizzle of rain for about half the run and a strong burst of rain for about three minutes, just enough time to get everything wet.  With temperatures in the mid-70s, it was humid and a little warm. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.0530.007.500.0062.55
Night Sleep Time: 34.50Nap Time: 0.00Total Sleep Time: 34.50
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