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Week starting Jun 14, 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
22.6026.402.002.0053.00
Night Sleep Time: 34.00Nap Time: 0.00Total Sleep Time: 34.00
Sun, Jun 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Hiked to two overlooks at Petit Jean State Park, then from Mather Lodge to Cedar Falls and back.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Mon, Jun 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.307.700.000.008.00

Ran 7.7 miles in 60 minutes on the TM, followed by a .3 mile walking cool down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Jun 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.209.001.002.0013.20

Lunchtime:  Ran 7.3 miles in 1-hour, followed by a 0.2-mile walking recovery on the TM.

PM:  At CHS, ran 9 300m intervals with 100m recoveries in 3-sets of 3, with 400m recoveries between the sets.  Ran the 300m intervals between 65 and 70 seconds each.  Aftwards ran 1.25 miles at a 6:40/mile pace.  Started the evening with a 1.5 mile warm-up jog/run and ended with a 0.5 mile cool-down run.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Jun 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.107.700.000.007.80

Ran 7.7 miles on the TM in 60 mins. followed by a 0.1 mile walking cool-down.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Jun 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.001.000.0019.00

Ran the Lake Sylvia to Flat-Top Wilderness to Brown's Creek Loop with Cliff and Heidi, averaging about 10:30/mile.  That was slow for me but a solid pace for Cliff.  I pushed the pace at miles 12 - 14, running mile 12 in 7:11 and miles 13 and 14 at a 7:40 pace.  Cliff and Heidi ran those miles at around an 8 min/mile pace. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.6026.402.002.0053.00
Night Sleep Time: 34.00Nap Time: 0.00Total Sleep Time: 34.00
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