Positive Running

Week starting Oct 05, 2014

15% off for Fast Running Blog members at St. George Running Center!

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)

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.60	31.05	9.50	1.50	71.65

Nike Lunaracer 3 Miles: 5.75

Night Sleep Time: 44.50	Nap Time: 0.00	Total Sleep Time: 44.50

Sun, Oct 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Ran 20 miles along the Little Rock 3B26 Marathon Route. The weather was perfect from 8:00 am to 9:30 a.m., but the wind increased after that which made the run a little more work. This was a good easy run for me, but a 4-hour marathon pace was a hard run for Joe. We ran the 20 miles in 3:05:00 or 9:16/mile.

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Add Comment

Mon, Oct 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	10.00	0.00	0.00	10.30

Ran 10-miles on the TM in 78:45 (7:53/mile) and followed with a 0.3 mile cool down.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Add Comment

Tue, Oct 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.75	1.50	1.50	5.75

On an 86 degree evening, took advantage of the warm weather for some speed drills with the training group at Catholic HS. Ran the first warm-up mile with Steve in a slow 10 minutes. Steve is running Chicago on Sunday and just showed up to run a slow warm-up and a few easy laps. Then ran Bill T's favorite warm weather speed work-out -- the ladder - 400m, 800m, 1200m, 1200m, 800m, and 400m. Averaged 6:19/mile for the 400 and 800m intervals, and 6:42 for the 1200m intervals. Finished with a 1.75 mile cool down at a 7:50/mile pace. Didn't want any diabetic cramps afterwards, so I didn't push it. Think I might do some serious speed work on Friday or Saturday morning.

Nike Lunaracer 3 Miles: 5.75

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Add Comment

Wed, Oct 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.30	0.00	0.00	10.30

Ran an easy 10.3 miles on the TM as a progressive run. First 2-miles at 8:27/mi; next 2-miles at 8:20/mi., mile 5 at 8:13; mile 6 at 8:06; miles 7-8 at 8:00/mi.; miles 9 through 10.3 at 7:53/mile. Average pace was around 8:10/mile. I needed some easy miles.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Fri, Oct 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.00	8.00	0.00	11.00

Ran a moderate tempo run on the TM for a total of 11 miles in 81:20. Ran a 2 mile warm-up in 15:47. Then 8-miles in 57:33 (7:12/mile). Followed by an 8:00 mile cool-down. Feel good. Working today, so that is all I had time for.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments(1)

Sat, Oct 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.30	12.00	0.00	0.00	14.30

Ran 14.3 miles on the TM on a cool and damp day. Ran 14 miles in 1:56:26 (8:19/mile), then easily jogged for a 0.3 mile cool down. Just an easy run to recover from yesterday's run.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.60	31.05	9.50	1.50	71.65

Nike Lunaracer 3 Miles: 5.75

Night Sleep Time: 44.50	Nap Time: 0.00	Total Sleep Time: 44.50

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):