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Week starting Nov 24, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.0025.000.000.0044.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.100.000.0010.10

Ran 10.1 miles in 81:58 on the TM for a recovery run.  Ran the first mile in 8:52 and the next 9.1 in 73:06 (8:03/mile).  It is a cold and rainy day in Little Rock, so having only two working treadmills in our gym is not enough.  An that's a bad thing and a good thing.  Good because the TMs are getting used.  Bad when someone has to wait to get their turn on a TM.  A third TM can be made to work with some tinkering.  So I think I'll send an email to gym management.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.400.000.0010.40

Ran 10.4 miles on the TM. First mile in 8:28. Next 9.4 miles at a 7:53/mile pace. Recovering well and feel strong.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Ran 6 miles up and down the steep hills around Black Swan Lake in 30 degree weather this morning.  The sun was out, so it was cold but still nice for running.  People here in Kansas City are very nice, waving as I run past them and probably thinking I'm a bit extreme to be running in this weather.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.400.000.0010.40

Ran 10.4 miles with Mike on a beautiful trail in Shawnee Mission Park.  Averaged an 8:34/mile pace up and down a couple of steep hills and several rolling hills.  Mike ran the White River Marathon last week in 3:30:24, so this was a recovery run for each of us.  Mike has some tightness in his left leg and I have some tightness in my left tibia.  The easy miles helped to loosen up our legs, and we each finished strong.

Overall, I feel very good and Mike is recovering well.  I think the 55 - 65 mile weeks of running really helped me to recover.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.100.000.007.10

Ran 7.1 miles with Mike along the Turkey Creek Trail in 59:22 (8:21/mile).  A good recovery run pace along a pretty trail.  I need to rotate to a different pair of running shoe; ran in Saucony Cortana 2's yesterday and today. My left leg continues to be tight around the tibia.  Mike is recovering well and has a half-marathon next Saturday.  There are some nice trails around Johnson County, and I want to check them out as I return to Shawnee, KS.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.0025.000.000.0044.00
Night Sleep Time: 40.00Nap Time: 0.00Total Sleep Time: 40.00
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