Positive Running

Week starting Apr 13, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	20.10	14.50	6.50	50.10

Night Sleep Time: 37.00	Nap Time: 0.00	Total Sleep Time: 37.00

Sun, Apr 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	5.70	2.00	2.00	10.70

Ran 10.7 miles in 80:02 (7:29/mile) on a cloudy afternoon at Scott Field with temps around 73 degrees and a moderate 6 - 12 mph wind from the southwest. Ran 5x800 m repeats with 400 m recovery intervals. The 800 m repeats were at 3:12, 3:15, 3:13, 3:15 and 3:17. Then ran miles 9 and 10 at 7:09/mile. Some Catholic HS track team members were running a ladder work out from 200 to 800 m, and their coach made some suggestions to improve my 800 m times.

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

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Tue, Apr 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.40	2.00	2.00	7.40

Ran 7.4 miles on nice 60 degree evening around the track at Catholic HS. Averaged 7:24/mile for the 7.4 miles, with miles 3 through 6 at a 7:06/mile pace. For miles 3 through 6, ran 2x1000m repeats at around 4:00 minutes each, and walked a 220 between them. Ran that with runners in Bill Torrey's group. Then ran 2x600m in 2:22 and 2:24 with a slow 400m recovery interval. Then ran 600 m of recovery with Steve P at approximately a 8:40/mile pace, and finished the last cool-down mile at 7:24 after Steve had finished.

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

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Wed, Apr 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.00	2.50	2.50	8.00

Ran 8 miles in 58:20 on the TM. First three miles in 23:15 (7:45/mi), next 2.5 miles at 6:49/mile, then finished with 2.5 miles at 7:13/mile.

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

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Fri, Apr 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.00	8.00	0.00	11.00

Ran 11 miles on the TM in 80:00. Ran the first 2-miles in 16:00, then ran the next 8-miles in 56:20 (7:02/mile). Finished with a cool-down mile in 7:40.

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

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Sat, Apr 19, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	5.00	0.00	0.00	13.00

On a beautiful morning, ran 13 miles around Two Rivers Park and over to the Big Dam Bridge in 1:47 (8:15/mile). Treated this a something of a recovery run after several fast runs earlier this week.

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
9.00	20.10	14.50	6.50	50.10

Night Sleep Time: 37.00	Nap Time: 0.00	Total Sleep Time: 37.00

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