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Week starting Aug 26, 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.9032.503.003.1056.50
Night Sleep Time: 43.50Nap Time: 0.00Total Sleep Time: 43.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.001.000.0011.00

Warm muggy mornings have returned to central Arkansas. Ran 11-miles in an average pace of 8:04 minutes per mile. Started at Two Rivers, going over the Big Dam Bridge, and running to mile marker 4 north of the Arkansas River then returning back to Two Rivers. Spoke with James T of Acxiom who we see almost every morning when running north of the river during the week. Saw Karen Hays, and ran the last mile with Leah T at a 7:07 minute per mile pace. While running with Leah I realized that by picking up my knees more and extending my stride I can achieve the goal pace I am targeting with a lot less effort than I've been using. Saw Baker K at the Two Rivers parking lot. Overall, not a speed run but a solid effort for a Sunday morning.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Recovery day.  Wanted to work out in the gym but couldn't due to work involving preparations for TS Isaac.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0012.002.000.0015.00

Ran 15 miles north of the Arkansas River with Wesley in 1:53:42 or an average pace of 7:35 minutes per mile.  Ran the first 7.5 miles in under 7:20 per mile, inlcuding mile 3 at 6:55 per mile and mile 4 at 7:07 per mile.  I had no idea we were running that fast.  I was please to see that we ran mile 12 at 7:44 and mile 13 at 7:43 per mile.  It helps a great deal to run with Wesley who just cruises at these paces without a heavy breath like a stroll in the park.

I was a warm (79 degrees) and very humid (muggy) morning.  I'm looking forward to cooler and dryer mornings in the next month.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran an easy 4.5 miles with Abtin north of the river.  Abtin has a great attitude and is working through the pains that everyone goes through when ramping up their weekley mileage.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

Ran 13 miles north of the river at an average pace of 8:22 minutes per mile. Didn't want to run too hard because I have at least one long Heart of the Traveller training run this weekend with the AT 100 training group. Also, wanted to run before central Arkansas begins receiving rain from TS Isaac, which should begin around noon today.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.500.000.007.00

Rainy day in central Arkansas due to tropical depression Isaac.  Ran 7 miles on the treadmill at an average pace of 7:40 per mile, with 5.5 miles at a 7:30 per mile pace.  Saw Wesley at the gym.  He runs on the treadmill a lot more often that I do and makes running at 7:00 per mile look very easy.  I tried that pace and don't have confidence in my novice treadmill skills to maintain that pace.

I have chronically high potassium levels (which I have known about for many years) and want to control my blood-potassium level through diet only.  So I'm having to take Clif bars (Builder's Bars and Energy Bars) out of my diet.  I'll have another potassium test in about a month.  I'm looking for suggestions for low potassium protein and energy bars.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.000.003.106.00

On a whim, I decided on Friday night to run the Labor Day Arkansas 5k Classic with Kevin, Mark and Jacob.  My last 5k race was the St. Patrick's Day Westport-Kansas City 5k which I completed in just under 22 minutes.  Now, 21 years later I decided to run a 5k as a form of speed training.  Kevin finished first in his age group, Mark finished second in his age group, Jacob finished second in his age group, and I finished third in my age group.  I started my Garmin just as I reached the start line (I started about a third of the way from the front of the pack) because it took about 13 seconds to reach the starting line.  I ran the 5k officially in 21.51 or 7:03 per mile, which includes the 13 seconds waiting to reach the starting line.  My Garmin said 21.37 or 6:58 per mile when I crossed the finish line.  Not bad for a warm (81 degrees with a heat index of 86) and muggy morning (humidity at 90%) in Arkansas.   

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.9032.503.003.1056.50
Night Sleep Time: 43.50Nap Time: 0.00Total Sleep Time: 43.50
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