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Week starting Nov 01, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.8053.903.000.0058.70
Night Sleep Time: 36.00Nap Time: 0.00Total Sleep Time: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.508.000.000.008.50

Ran 8 miles with Loren from Maumelle Park down Pinnacle Road to Hwy 300 and back with a jog towards Two Rivers Park down to the restaurant and back the Maumelle Park.  Ran the first 3.65 miles at an 7:59 pace, then ran the last 4.35 miles at 7:26/mile, for an average pace of 7:41/mile.  Loren said it was the strongest run he has had since the Traveller, and we ran mile 7 in 7:05.  Prior to the run, while waiting for Loren, ran .5 miles around Maumelle Park at an easy 8:40/mile pace to warm-up.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.003.000.0014.00

Starting at 5 am, ran 6.5 miles in the morning , including 6 800 m repeats at The Woodlands HS track with the local running group.  Ran the 800 m repeats at 3:15 - 3:25, and the 200 m recoveries at a pace between 8:20 to 8:40/mile. 

At 5:30 pm, ran 7.5 miles on the TM at an average pace of 7:41/mile.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran 8 miles with The Woodlands running group from Sterling Ridge past Sylvan Lake and generally around the central west part of town.  Ran the first 3.5 miles at 8:15/mile, then Mike and I broke from the group and ran 4.5 miles at 7:30/mile.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.3010.800.000.0012.10

Ran 11.8 miles on the TM, followed by a 0.3 mile cool-down.  Ran the first mile in 9:08 and the next 10.8 miles in 85:40 (7:56/mile).

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.100.000.0016.10

Ran 16.1 miles from Two Rivers Bridge around Two Rivers Park and back, then down the south side of the Arkansas River Trail and back.  Average pace was 8:35/mile.  It was a nice cool day without many people on the trail.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.8053.903.000.0058.70
Night Sleep Time: 36.00Nap Time: 0.00Total Sleep Time: 36.00
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