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Week starting Sep 11, 2016

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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
21.6026.700.000.0048.30
Night Sleep Time: 34.00Nap Time: 1.00Total Sleep Time: 35.00
Sun, Sep 11, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Ran 11.2 miles on the Boy Scout Trail at Burns Park with Steve and Loren.  Averaged 13:10/minute on fairly technical trails.  It was a cool morning and great way to start the week.
 

Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50
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Tue, Sep 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.206.500.000.0010.70

Walked Emmie 2.1 miles.

Ran 8.6 miles on the TM at lunch.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Sep 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.405.500.000.006.90

Early in the morning, ran 5.5 miles with Wade up Rahling Road at an average pace of 8:12/mile.

Walked Emmie for 1.4 mile, with about 1/4 mile of running, around the neighborhood at night.  It was too hot for Emmie to run much.  I need to run with her on Friday morning.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Thu, Sep 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.500.000.007.50

Ran 6.5 miles at Scott Field, including one mile at 7:26 and four 800m repeats.  The last 800m was at 3:11 and I really felt it.  Ran about 3 miles with Wesley.  It was good to talk with him.  We haven't run together for a long time.

Evening:  Ran and walked for 1-mile around the neighborhood with Emmie.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Sat, Sep 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.808.200.000.0012.00

AM:  Ran and walked 3.8 miles in the morning with Emmie around the neighborhood.  Emmie ran a couple of half-miles at a 7:30 pace, but stopped running to smell things and because she doesn't like running with a leash.

Afternoon:  Ran 8.2 miles on the TM at LA Fitness at an average 7:51 pace, including 3-miles at a 7:18/mile pace.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.6026.700.000.0048.30
Night Sleep Time: 34.00Nap Time: 1.00Total Sleep Time: 35.00
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