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Week starting Oct 04, 2015

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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
33.4016.003.500.0052.90
Night Sleep Time: 21.00Nap Time: 0.00Total Sleep Time: 21.00
Sun, Oct 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.000.000.000.0032.00

Paced Loren for the last 32 miles of the Arkansas Traveler 100, on a beautiful but cold night.  It was Loren's first 100 mile run and he had to hike and shuffle along for most of the last 32 miles.  It was fun, and as cool as it was, I should have signed up for the whole 100 miles myself.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 06, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.003.500.005.50

Ran 7 800 m repeats at CHS, a cycle of with 200 m recoveries for two 800's followed by a 400 m recovery.  My 800s were at a moderate pace ranging from 3:15 - 3:20, except for the last 800 with Missy that was at 3:40.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Oct 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.208.000.000.008.20

Ran 8 miles on the TM in 64:53. followed by a .2 mile cool down.  Would have run farther, but ran out of time.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Fri, Oct 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.207.000.000.007.20

Ran 7 miles on the TM in 56:42, followed by a 0.2 mile cool down.  Ran the first 2 miles in 17:10 and the next 5-miles in 39:32.  Overall, a fairly east run.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.4016.003.500.0052.90
Night Sleep Time: 21.00Nap Time: 0.00Total Sleep Time: 21.00
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