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Week starting Oct 12, 2014

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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
23.1034.503.000.0060.60
ASICS Lyte 33 Miles: 12.00
Night Sleep Time: 38.00Nap Time: 0.00Total Sleep Time: 38.00
Sun, Oct 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Ran 12 miles in 97:33 (8:08/mile) by running 9-miles at an easy 8:40/mile pace, and 3-miles through four 0.75-mile threshold intervals at a 6:31/mile pace.

ASICS Lyte 33 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Oct 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.204.500.000.0011.70

Ran 11.5 miles on the TM in 95:48, with a 0.2 mile cool-down.  This will be a scheduled easy running week.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Oct 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.308.500.000.0011.80

Ran 11.5 miles on the TM in 94:50 (8:15/mile), with a 0.3 mile cool-down.  Another easy-paced run.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Thu, Oct 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.209.500.000.0010.70

Ran 10.5 miles in 87:30, followed by a 0.2 mile cool-down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Oct 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.4012.000.000.0014.40

Ran 14.2 miles, including 7-miles with Wesley at Scott Field on a beautiful 60 degree morning.  Wesley is running very strong for someone who completed a 100-mile run less than two weeks ago.  During half of the 7-miles with Wesley, we ran at around an 8-minute mile pace.  Also ran 7.2 miles on the TM at LA Fitness at an average pace of 8:06/mile, followed by a 0.2 mile cool-down.  I feel great having finished a week of marathon-pace and easy runs.  I need to do weeks like this one every three weeks or so until I select a pre-Boston Marathon to run.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.1034.503.000.0060.60
ASICS Lyte 33 Miles: 12.00
Night Sleep Time: 38.00Nap Time: 0.00Total Sleep Time: 38.00
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