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Week starting Nov 10, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0014.000.000.0025.00
Night Sleep Time: 15.50Nap Time: 0.00Total Sleep Time: 15.50
Sun, Nov 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

Ran part of the 3B26 Marathon pre-run on a nice overcast morning with temps in the low-50s.  Ran 13.01 miles in 1:47:25 (8:16 pace).  Mile 3 and 13 were at 7:53 and 7:46 respectively, otherwise stayed consistent with the pace between 8:15 and 8:30.  My right hamstring is very sore from speed training last Tuesday night.  I have the White River Marathon scheduled on Nov 23rd, in less than two weeks.  I think I'll take off the remainder of this week from running and just work out on the stationary bike and elliptical machine.  I'll probably limit my running to about 20 miles between now and the marathon.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Nov 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

12 miles with Wesley on the Arkansas River Trail on a cloudy day in the low-50's with about an 8 mph wind from the east. Pace ranged from 7:37 (mile 1) to 7:57, with an average pace of 7:50.  Just wanted to run an easy marathon pace, which we did.  I'm doing a lot of cross-training as I reduce my running miles to taper for the White River Marathon on Nov. 23.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0014.000.000.0025.00
Night Sleep Time: 15.50Nap Time: 0.00Total Sleep Time: 15.50
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