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Week starting Dec 28, 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
0.7036.004.000.0040.70
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
Sun, Dec 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3012.000.000.0012.30

Ran 12 miles in 95 minutes on the TM at LA Fitness, followed by a 0.3 mile cool-down.  Ran 6 of the 12 miles at a 7:41/mile pace.  This was my strongest run since November 15.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Dec 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

Ran 12 miles in 93 minutes (7:45/mile) on the TM at LA Fitness.  No cool-down due to lack of time.  Ran miles 6 - 8 at a 7:19/mile pace.  Felt pretty strong, and seem to be recoveriing.  But still not ready to run sub-7:00 miles.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Dec 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.208.000.000.008.20

Ran 8 easy miles in 67:36 on the TM at LA Fitness.  Since I averaged an 8:27/mile pace, which is a BQ pace, I listed these as marathon pace miles.  Followed with a 0.2 mile cool down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Jan 01, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stationary bike for 72 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 02, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.204.004.000.008.20

Ran an 8-mile progressive run in 59:40.  Started at an 8:27/mile pace and finished by running the last mile in 6:31.  Not a lot of miles, but my strongest run since mid-November.   Finished with a 0.2 mile cool-down.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Jan 03, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stationary bike for 8 miles (300 calories) in 30 minutes, and Precorr EFX for 4 miles (465 calories) in 42 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.7036.004.000.0040.70
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00
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