Positive Running

Week starting Mar 22, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	54.75	0.00	0.00	67.30

Night Sleep Time: 36.50	Nap Time: 0.00	Total Sleep Time: 36.50

Sun, Mar 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.35	20.25	0.00	0.00	20.60

On a rainy Sunday, ran 20.25 solid miles in 2:42:35 (8:02/mile) on the TM at LA Fitness. Ran the first mile in 8:18, then the next 18.25 miles at 8:00/mile, then that last mile at 8:27. Finished with a 0.35 mile cool down.

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Tue, Mar 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	14.50	0.00	0.00	15.50

Ran 9 miles in the morning beginning at 5 a.m.in The Woodlands running around St. Luke Hospital and LoneStar College. Ran the 9 miles in 69 minutes.

Then, at lunch, ran 6.5 miles on the TM at the gym at work in 50:30.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Mar 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.30	13.40	0.00	0.00	13.70

Started with a 0.7 mile warm-up on the TM. Then ran with Wesley along the north Arkansas River Trail, out and back for 13 miles in 1:40:01 (7:42/mile). Averaged a 7:55/mile pace for the first 6 miles, but averaged a 7:24/mile pace from miles 8 through 12. Wesley and I have run a lot of long runs in the past three weeks, and the endurance training has caused a little fatigue.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Mar 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.00	10.20

After taking a cold bath last night, I felt a little less fatigued. So at lunch, I ran 10 miles in an easy 85 minutes, followed by a 0.2 mile walking cool-down. It took me 6 miles just to warm-up.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Mar 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.70	6.60	0.00	0.00	7.30

On a rainy morning, ran 7 miles in 56 minutes on the TM, followed by a 0.3 mile cool-down. Ran the first 0.4 miles at an 8:41/mile pace or slower. Ran most of the miles at 7:53 and 7:47 per mile.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	54.75	0.00	0.00	67.30

Night Sleep Time: 36.50	Nap Time: 0.00	Total Sleep Time: 36.50

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