Edmond Runner

January 2014

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Location:

Edmond,OK,USA

Member Since:

Dec 23, 2013

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

 

PRs for Current AG (50-54):

5K = 19:00 (OKC 2016)

8K = TBD

10K = TBD

15K = TBD

Half = 1:24:31 (Houston Half 2017)

Marathon = 2:55:18 (Mesa-Phoenix 2017)

 

All Time PRs (all set as a Master)

5K = 17:54 at age 49 + 11 months (Edmond)

8K = 30:22 at age 45 (OKC)

10K = 37:47 at age 47 (Tulsa)

12K = 46:29 at age 46 (OKC)

15K = 58:34 at age 46 (Tulsa)

Half = 1:23:10 at age 42 (Tulsa)

25K = 1:41:06 at age 47 (OKC)

30K = 2:12:07 at age 48 (Edmond)

Marathon = 2:55:18 at age 50 (Mesa-Phoenix)

 

Short-Term Running Goals:

For 2017: PR Half and Full Marathon

 

Long-Term Running Goals:

Stay healthy and be competitive.

 

Personal:

100 lbs lighter as a Master and have kept it off for almost a decade (typically ~165-175 lbs)

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adios Black Lifetime Miles: 186.93
Boston 6 Black Lifetime Miles: 161.96
New Blue Adios 3 Lifetime Miles: 200.91
Boston Blue 6 Lifetime Miles: 42.32
Aktiv Adios Lifetime Miles: 142.75
Running MilesSwimming YardsBike Miles
296.100.0096.50
Running MilesSwimming YardsBike Miles
11.000.000.00

With Court at OC; 38 w/wind 4 mph and sunny!  afternoon run

2 mi wu and drills

5 x 1K trying to run all but last with consistent effort and to not get out of breath (still harder to breathe with dry air; also holiday break poor eating habits) as only goal is a Half coming up in Houston; last one ran with "to the finish" effort.  K's = 3:35-3:37; 3:28

4 mi cd

p.m. Lifted legs, back, biceps during halftime of Sugar Bowl

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Running MilesSwimming YardsBike Miles
8.000.000.00

a.m. run with Court; 38 --> 43 degrees; sunny; wind S 23 mph with gusts 34!

recovery run: 7:46 pace

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Running MilesSwimming YardsBike Miles
13.000.000.00

Afternoon run with Court at OC; 50-55 degrees; wind 10-15 mph SSW changing to W as arctic front is coming in from N causing variable wind; humidity = 40; dewpoint = 30

Never breathed easy today (cold dry air; pollen.com has us med-high (8.6 out of 12; been at least 7.5 since 12/24/13 according to them) juniper pollen count coming up from Texas.  Legs feeling dead due to hitting weights again for first time in awhile and 3-harder running workouts a week.  Also ran too late and starting feeling hungry due to staying up too late to watch OSU get beat by MO!

2 mi wu with drills

9 mi tempo on my bike-measured 3 mi loop in 59:04

Water every 3 mi: my Lydiard plan called for around 6:34 target pace today and my overall average was 6:34 even though was slowing on last loop as running low on energy.

2 mi cd

 

p.m. Strength = chest, triceps, shoulders, stomach

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Running MilesSwimming YardsBike Miles
8.000.000.00

Lifted upper

8 on treadmill watching BCS championship (single digit wind chills today!)

Back to including mobility work (ART) and finding alot of hot spots due to being lazy lately

Comments(1)
Running MilesSwimming YardsBike Miles
13.500.000.00

p.m. run now that back to teaching.....

~46 with S wind 15-20; sunny

Met up with Jake and Jason for some 1K repeats; I am on the taper weeks of my plan (for Houston) and didn't need to push to hard on these; rather just near 6:00 pace...so went out hitting first K at 5:26 pace = the JB affect! (they started off 10-12 seconds after me)   So I shortened my recovery (which wanted to do anyway being so close to race) and ran the rest solo: between 3:38-3:42 repeats.  DS Trainers

Did an OC lap cool down and found Court only finished with her 2nd 1/2 mile repeat of 6...so ran all the rest with her.  Sun going down at this point and wind making hands numb and calves getting way too tight.

Did ART work on lower legs while watching TV.

 

Comments(1)
Running MilesSwimming YardsBike Miles
8.000.0015.00

also lifted lower

 

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Running MilesSwimming YardsBike Miles
5.500.0010.00

also ART on lower legs

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Running MilesSwimming YardsBike Miles
7.500.000.00

Plan called for 10K race or time trial at 15-20 sec faster than HM pace; debated Elvis Run at Hefner Saturday morning but decided to save $40 and take it onto the treadmill for a motor-vation run while watching Dukes of Hazzard (old series); 37:10 ; DS Trainers

Realizing the role that the brain plays in performance and how hitting a race that will likely be a solo effort faster than PR pace at a windy lake...(etc.)....it sometimes is best to fall back to what will lead to the most confidence because even though I know the circumstances, a bad race on paper can still mess with my head. 

Do I really think I can hit a low 37 road race 10K?  Certainly not solo or at any of the relative low turn-out 10Ks we have around here when the weather is cooler.  Treadmilling leads to better performance on a speed effort for me due to no variation when the mind starts to say "slow down".  I was sweating (fan off; heater on) but Houston HM might be humid so all the better.

ART work after on lower legs.

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Running MilesSwimming YardsBike Miles
12.100.000.00

a.m. run with EricD; 38 ---> 43 degrees with windchill low 30's; wind W 10-15 mph

No warmup; two water stops

Avg pace = 7:06 (1st mi 7:26   & last mi 6:53 without trying to run faster)

Body felt tired due to less than 12-hr from hard tempo and too little sleep; but the run seemed to go by quick since talking; and nice weather always helps!

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Running MilesSwimming YardsBike Miles
8.000.0010.00

Biked then ran.

Easy run in 72 temp with 27 wind = how often do you get that inverse relationship between temp and wind?  Pollen count jumped bigtime with wind now from South.

Also lifted upper and did ART on lower legs.

Bad news is cancelled Houston HM due to bad luck.  Oh well.
 

Comments(2)
Running MilesSwimming YardsBike Miles
9.000.000.00

Easy run at OC; ran about 3.5 w/ Frankie Joe

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Running MilesSwimming YardsBike Miles
9.000.000.00

53 with 20-25 mph N wind; dry, cold air; Asics DS Trainers

Met Eric D and Blake at OC for 3 easy warmup; then 6 x 2 min hard (5:35-5:40 for my pace; each did our own "hard" pace then jogged together back to start); cool down on Cross Country grass course with Eric D; ran a mile with the non-injured dog once home.

Post supper = Lifted lower

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Running MilesSwimming YardsBike Miles
7.000.000.00

Ran with Court at OC trails on perfect temp and wind day; 50 with 0-5 mph

Recovery pace; added in some run form drills

ART on lower legs

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Running MilesSwimming YardsBike Miles
12.000.000.00

Solo run at OC; did see Jax taking Jake for a run! 53 with 15-25 mph NW wind during hard workout portion; but the worst was a railroad grass fire in town that had smoke blowing directly over my 1K repeat course for the first three reps...literally running through haze.

Ended up being a progression 6 x 1K session due to major difficulty in breathing. 3:44 to 3:42 for #1 to #3; 3:39 to 3:34 for last three. Wasn't really motivated in any way and not taking a day off has me on tired legs. Thus to get what I did out of my old body in these circumstances is satisfying.

I deviated from the McMillan plan due to already being in a repeat mode from my not-to-be-ran Houston training and tentative plans to race over next couple of weeks. Air quality may lead me to avoid the 5K because I am struggling at that pace...but it is basically in my neighborhood at OC; the 8K in a few weeks might be a better race for me right now but every day is iffy when you have asthma and allergies! DS Trainers

3 mi wu and cd

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Running MilesSwimming YardsBike Miles
11.000.000.00

a.m.    pre-work =   5 recovery on treadmill

p.m.    post-work = 6 recovery w/Court at OC (48 and no wind)

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Running MilesSwimming YardsBike Miles
16.000.000.00

Lifted upper before LR

McMillan HM Plan called for 2:00 LR and ran ~ 2:02; Easy Pace

Wind 10-15 W; ~40

Ran mainly with Eric D, Blake and Jason H; also began with Jason B, Jake, and Scott S.

1 water stop at 12 miles

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Running MilesSwimming YardsBike Miles
14.000.000.00

a.m. 8 miles at OC with Court; recovery pace (40's and under 10 on wind)

p.m. 6 miles on treadmill; included 6 striders

Lifted lower
 

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Running MilesSwimming YardsBike Miles
17.000.004.50

Noon (MLK Holiday):  Spin bike warmup; Temp Intervals (not on plan but prepping for possible 8K) on treadmill;

3 x 2 miles (5:58 --> 5:46) (3-4 min recovery run between); total of 13 miles

p.m. Lifted upper; ran 4 on treadmill recovery pace; ART lower legs

 

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Running MilesSwimming YardsBike Miles
10.000.000.00

p.m.  Met Blake and Frankie for 6 easy; kept going and ended up running with Jake, Katie, Matthew & Silas

38 with wind chills low 30s; sunny; very dry air; 5-10 mph

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Running MilesSwimming YardsBike Miles
13.000.000.00

p.m. 47 with 10-20 mph NE; super dry air; DS Trainer

Solo run at OC

3 mi warmup w/striders

5 x half-mile: 2:47 - 2:51; 2 min recovery; hard to breathe due to cold and dry air; hard to push due to tired legs from mileage bump;  no days off lately, & running 1/3 of repeat into gusting wind; also typically take 90% recovey time (per Daniel's Running Formula) but McMillan had 2-min for this speed session so went with it.

0.5 mi break

Continous 3 mi @ 6:30 pace as a strength challenge for wore out legs; did better on this likely since coming off a HM plan

Rest were easy pace for the CD

Lifted legs-only post-run

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Running MilesSwimming YardsBike Miles
13.000.0017.00

a.m. (12 degrees out)

3 mi spin

4.5 on treadmill easy pace

p.m. (18 degrees out)

7 mi spin

8.5 treadmill easy

Lifted upper

7 mi spin

Active Release Therapy lower legs

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Running MilesSwimming YardsBike Miles
16.000.000.00

Sleep-In day; met Blake at Lake Hefner for my LR and a shorter run for him

50 to 64 degrees (11 am to 1 pm); full sun; NNW 8-10 mph; could smelll the cedars polinating on the trail

1st 8 solo (water at mile 4) and 2nd 8 with Blake

McMillan Plan had a 1:45 to 2:00 run: I had 7:22 average pace with last mile at 6:52 (felt fairly easy througout run although kind of odd how it can feel so hot on a sunny day in winter)
 

p.m. Lifted upper; ART lower legs

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Running MilesSwimming YardsBike Miles
12.000.000.00

Afternoon run at Lake Hefner with Blake; 60 degrees and under 10 on wind; felt hot.  Water break every 4 miles.  Legs fairly dead from likely too many miles for me last week.  Tons of people out on the trails.  Good day to catch some sun.

Avg. ~ 7:35 pace for laps after 1st mile.  Never pushed pace.

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Running MilesSwimming YardsBike Miles
9.000.0020.00

late p.m. (wore out and took nap after getting home from work)

20 mile spin bike (under 20 degrees with bitter wind chill)

9 mi easy run watching Bedlam

ART on lower legs

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Running MilesSwimming YardsBike Miles
9.000.000.00

p.m.

Eric, Jason, Connor, Andres

28 degrees; sunny; little wind; residual snow/ice

Rankin track for wu and fast work; other around Hafer and back

Drills

Fast Work = 300 m repeats w/500 m recovery ( based on Connor's marathon plan; my McMillan HM plan just had a general run)

All running for 9 mi = 7:09 pace

Post-run: lifted lower

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Running MilesSwimming YardsBike Miles
10.000.0020.00

p.m.

2 hrs 10 min of aerobic work

Spin then faster-easy run on treadmill; 10 x striders within run.

ART lower legs

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Running MilesSwimming YardsBike Miles
14.500.000.00

53 --> 49 degrees; overcast; 4 mph

~ 2 mi warmup with run form drills with Eric

8 x 1K Cruise Intervals with 600 meter recovery (pace from McMillan calculator) with Blake (Eric and Jason doing their own pace); following McMillan HM plan

3:51 1st; last four were 3:44-43; rest progressed faster to the 3:44 repeats; amazing weather and never pushing pace at any point led to great strength workout and fairly smooth breathing; didnt even need to stop immediately after an interval to catch breath so that was a nice surprise.

Finished out night running 1/2 mi repeats with Court as she arrived later.

Post-supper lifted upper and ART lower legs

Wished more Oklahoma days were like today! Would love to race in this weather.

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Running MilesSwimming YardsBike Miles
296.100.0096.50
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