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Week starting Dec 20, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.9029.306.000.0039.20
Night Sleep Time: 30.00Nap Time: 0.00Total Sleep Time: 30.00
Sun, Dec 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.206.301.000.007.50

Ran 7.3 miles on the TM in 54:40 (7:29/mile).  Ran the frst mile in 8:55, then ran the next 6.3 miles in 45:45 (7:15/mile).  Finished with a .2 mile cool down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Dec 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.309.000.000.009.30

Ran 9 miles on the TM in 71:55.  Ran the first two miles in 17:40, then ran the next 7 miles in 54:15 (7:45/mile).  Finished with a .3 mile cool down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Dec 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.206.000.000.006.20

Ran 6 miles in Maumelle with Loren K. from Leisurewood to Odom, up the trail on Odom to the trail behind the lake by the Library, then back to Leisurewood.  Loren ran really strong on this hilly course and we averaged 8 min/mile, after running the first mile as a warm-up in 8:41.  Finished with a .2 mile cool-down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Dec 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.202.005.000.007.20

Ran 7 miles on the TM in 50:55.  Ran the first mile in 8:35, the second mile in 7:40, and the final 5 miles in 34:45, for at an average pace of 6:57/mile.  Finished with a .2 mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 26, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Ran 9 miles on the River Trail with Loren.  Ran the first, fifth and ninth miles easy.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.9029.306.000.0039.20
Night Sleep Time: 30.00Nap Time: 0.00Total Sleep Time: 30.00
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