| 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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| | Running Miles | Swimming Yards | Bike Miles | | 201.53 | 0.00 | 55.30 |
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| Boston Boost Or Miles: 87.20 | Asics DS Trainer 1 Miles: 10.07 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 19.30 |
| Combo workout
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| Boston Boost Or Miles: 21.30 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| 7:07 OA
NHP
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 8.00 |
| Legs needed day off
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| OC including 10 x hill sprints
Lifted legs and curls
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 11.80 | 0.00 | 0.00 |
| Hefner w/BE, IC, & Jason x 2
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 22.00 |
| 8 WC
XT of 1:08:30 on spin bike; lifted all but L&A; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 0.00 | 0.00 |
| 4pm w/JH; cold until got hot from faster pace (6 x 1 min on 1 min off; mainly around 5:35 pace); OA 7:47; We almost caught a skunk, almost got into it with a driver of a jeep, almost joined a rave of geese at SS. JH got some extra as he 2-upped-me. haha Look forward to seeing him race in the future because he continues to show higher levels of fitness.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 9.37 | 0.00 | 0.00 |
| 4pm w/JH at Hefner; frozen nose cold; Boston Boost; OA 7:44; today wasn't as bad as could have been due to getting full sun. Nice easy run and good company.
Dewpoint:
-1 °F
Humidity:
28%
24-hr Rainfall:
0.00 in.
Wind:
N at 8 mph
Wind Gusts:
11 mph
Pressure:
30.57 in.
Solar Radiation:
3 W/m2
Weed Absent
Tree Absent
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| | Running Miles | Swimming Yards | Bike Miles | | 13.68 | 0.00 | 0.00 |
| 4 pm w/JG and Jason x 2; 35 w/ 26 WC; DP 7; S13-20 mph; 31%; Boston Boost Orange; gel around mi 8.5 w/water at police station and 4-star general gum. Generation UCAN pre-run 1-hr (2 scoops). Post-run Vega Sport Accelerator.
Easy run out (OA 7:57) for 10 miles; goal FF of 2-4 miles 6:10-6:15; started a little too late for an old guy with sunglasses....got vertigo and felt off balance just past mile two due to darkness and going through a crossing so decided since all was going well, to shut it down at 2.5 miles w/6:10 avg pace. Ran mile up to meet speedy feet JB as he FF with 4 miles. JG headed back earlier and JH 2-upped us going further out. Nice day and great company.
Lifted legs, curls, back
Hip Drills and Wobble Board (new)
ART
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| Boston Boost Or Miles: 13.68 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.25 | 0.00 | 6.00 |
| pre-run spin
OC w/Court; Boston Boost; mist and fog recovery pace run.
Dewpoint:
36 °F
Humidity:
99%
24-hr Rainfall:
0.00 in.
Wind:
SW at 3 mph
Wind Gusts:
4 mph
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| Boston Boost Or Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 4pm w/JH and Ian (Byron jumped in and ran with Ian last 2 of our faster); Boston Boost.
~ 1 mile warmup and run drills; headed S off dam for supposedly 4 at MP and then 2 at HMP. Avg 6:33 for this 6 miles. ~1 mi cool down. Decent run but didn't feel easy; went out faster than planned by 10-15 sec per mile.
Dewpoint:
14 °F
Humidity:
46%
24-hr Rainfall:
0.00 in.
Wind:
ENE at 4 mph
Wind Gusts:
5 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| OC beginning at dark run; recovery pace; Boston Boost
Lifted weights: lower (5 sets) and core
ART
Dewpoint:
16 °F
Humidity:
46%
24-hr Rainfall:
0.00 in.
Wind:
Calm
Wind Gusts:
2 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| Dusk to dark run at OC w/Court; for most part we each ran our own pace; ~7:35; Boston Boost; talked to David Wray who is back to running; saw JPillow cooking a tempo. Very nice evening to run; since temp tonight is the forecast temp for HOU Sunday, I wore my shorts and singlet and it was good to be back in less clothing.
Weights: upper & core
Hip Work
ART
Dewpoint:
25 °F
Humidity:
39%
24-hr Rainfall:
0.00 in.
Wind:
WNW at 5 mph
Wind Gusts:
6 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 3.15 | 0.00 | 0.00 |
| At dusk 5K recovery pace run w/5 striders; w/Court; Boston Boost
Lifted back/arms
ART
Dewpoint:
23 °F
Humidity:
27%
24-hr Rainfall:
0.00 in.
Wind:
S at 11 mph
Wind Gusts:
16 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 13.50 | 0.00 | 0.00 |
| Houston HM
1:27:05; 13 in AG but only beaten by 2 people older than me (1M & 1F = Coleen Deruck). Not too bad for having some major setbacks over last 1.5 months.
Elated with Court's sub 1:42:56 which got her 5th in AG and JB's new PR of 1:13:12 good for 12th overall! Those two rose to the level of the amazing weather/course & competition to earn solid performances.
(more will hopefully be written when feel like it)
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| Boston Boost Or Miles: 13.50 |
| | Comments(1) |
| | Running Miles | Swimming Yards | Bike Miles | | 7.04 | 0.00 | 0.00 |
| Dusk-dark solo run at OC; felt surprisingly good; Boston Boost. AP 7:59
Lifted upper
Hip work
ART
Dewpoint:
19 °F
Humidity:
18%
24-hr Rainfall:
0.00 in.
Wind:
NNW at 5 mph
Wind Gusts:
7 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| 4pm at Hefner w/JH; 56 w/DP 36; 44%; wind NNE 12-20 mph. Boston Boost
Went out to do WU and CD with JH as he was going for quality 3 x 2 miles. I ended up doing most of same workout, just not looking at watch and trying to not "push". Ended up running better than I anticipated (also some were not full mile as I stopped when JH ran back to me as he was getting done faster): 1.81 @ 7:03 & 6:52 mi pace; 1.89 @ 6:49 & 6:49; last repeat going S from SS and then E and then N into wind: 1.88 @ 6:54 and 7:07. Overall very pleased. Extremely impressed with how easy JH was making his 2 milers look coming off his 100 mile week and a 12-hr work day!
Lifted lower
Hip work
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 9.11 | 0.00 | 0.00 |
| Two times the fun runs: 1) 4pm w/JH for 6 miles Hefner 2) Stopping at OC on way home to run some w/Court; Boston Boost
Hip Drills
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 12.48 | 0.00 | 0.00 |
| 4pm Hefner with Jason x 2, Jim, Byron; Boston Boost Orange; overcast; 1682
1.28 WU with run drills
10 mi Tempo around lake counter near MP: 6:51, 6:44, 6:48, 6:44, 6:45, 6:39, 6:44, 6:48, 6:50, (~20 sec break), 7:00
Felt decent until miles 8-10 when my last Sunday HM legs caught up with me. I will take it.
Lifted legs only
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| Boston Boost Or Miles: 12.48 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.14 | 0.00 | 0.00 |
| 4pm Hefner solo ART | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 20.24 | 0.00 | 0.00 |
| 7am at Devon Boathouse w/JB, JH, IC, Bruce L., Connor, Jim, Andrew (Courtney and hoard of Landrunners); Boston Boost Orange; 37 degrees at beginning of run w/71% humidity. End of run below.
1st mile 9:21 trapped behind others; overall average of 7:31 w/last mile at 6:59; didn't start feeling that good until started taking gels, testing my new strategy for PHX. Very satfisfied with this run since dead legs yesterday and calf cramps last night and recovery from HOU still continues.
Dewpoint:
32 °F
Humidity:
55%
24-hr Rainfall:
0.00 in.
Wind:
NNW at 9 mph
Wind Gusts:
12 mph
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| Boston Boost Or Miles: 20.24 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.07 | 0.00 | 0.00 |
| Solo afternoon run at OC; sunny and windy (30 mph while running) with a chill to the air; New pair of Asics DS Trainer (1). Legs tired at first but got to rolling from recovery pace to easy pace. Did 10 x 12 sec hill sprints to the flag pole. Medium pollen count of Juniper/Cedar. EB1
Lifted pre-run (all but legs/curls)
ART
Dewpoint:
26 °F
Humidity:
38%
24-hr Rainfall:
0.00 in.
Wind:
N at 12 mph
Wind Gusts:
19 mph
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| Asics DS Trainer 1 Miles: 10.07 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 201.53 | 0.00 | 55.30 |
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| Boston Boost Or Miles: 87.20 | Asics DS Trainer 1 Miles: 10.07 |
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