| 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 | | 230.00 | 0.00 | 200.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| Hefner 6:00 am run; 10-15 NW wind; chill sub-20; 28 degrees Ran with Eric & Jason H. Legs kinda dead but got in the 2 hr run. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| OFF
Sick: allergy-like; also ankle sore back from last Thurs
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Ankle still slightly sore and feeling a lot of fatigue so just did spin bike.
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 24.00 |
| 31 out with snow on ground. Ankle finally feeling good and legs well rested.
WU: spin for 11.5 miles
Treadmill: ran for 1:04; 6 @ progessive hard effort
Post Run: lifted lower
Post Supper: spin bike 12.5
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 29.00 |
| Pre-run: 13.5 spin bike
1:11 run on treadmill; steady state (negative wind chills outside with 11 degrees)
Post run: lifted upper
Post weights: 15.5 spin bike
Total aerobic: 1:11 run; 1:25 spin bike
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 25.00 |
| Snow Day = sleep in = big difference on running energy; 15 degrees at 2:30 pm WC of 6
Pre-run: 9 mile spin with 7x14 sec faster spins
Treadmill Run: 10 with 3 x 2 mile speed pace; 5 min recovery ( 11:45 11:28, 11:11)
Post-run: 6 mi spin
Post-supper: 10 mi spin
ART lower legs
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 21.00 |
| Snow Day:
Spin Bike
Recovery Run on Treadmill
Lifted lower post-run
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| Ran with Jason B. at Lake Hefner; sub 30; patchy ice/snow on trail; twice around lake with a little extra to hit 20.
Easy pace LR: 7:25 avg
ART lower legs
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.60 | 0.00 | 0.00 |
| OC run with Court; 30 with wind chill of 21; 10 mph; snow/ice patchy on trail
7.6 recovery pace
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 11 hour work day = too tired to workout
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 14.00 |
| 11 hr work day = super tired
Late p.m. 14 spin bike w/u
10 mi treadmill run with 2 x 4 mi @ 6:00 pace; 10 min recovery between
Lifted legs and abs (finished after 10 pm)
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| p.m. run with Court at OC for her speed day; 40 --> 35 with chill of 32; 5-10 mph N; overcast
5 x 3:15 with 2 min recovery for her fast work; rest was recovery pace for me.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 10.55 | 0.00 | 0.00 |
| With Blake OC Trails; 55 degrees slight wind
Run form drills; striders
5 x 1/2 mile = 2:48 to 2:52; 2:45 last pushing pace while rest were "settling in"
C/D with Court
ART
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| Lake Hefner with Eric and Frankie Jo and 300-400 Landrunners
Solo 4 miler
16 with group
Overall average of 7:46 for 20 miles
ART
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 10.00 |
| 10.5 with Blake at Hefner; 7:37 avg pace (last 1/2 mi 6:12 pace); ~ 68 degrees and 11 mph SE wind
Spin bike
5.5 on treadmill easy later evening
Lifted Upper
ART
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 15.00 |
| Off for President's Day so even though big weekend miles got more sleep and not on feet all day; opted for Tempo
Spin Bike: 10
Treadmill 9 miles: 2 mi w/u; run form drills; striders; 7 @ 5:43 --> 5:38 pace (treadmill PR)
OC Trails: 6 miles @ 7:45; 64 degrees and N wind; nice and cool
Spin Bike: 5 mi
Finally coming back down on weight: post run 165 (last month post run closer to 168)
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC run; 70 degrees & 8 mph SW; recovery 8:50 pace overall; with Court as she did her K repeats
ART
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 16.50 |
| Spin 16.5
Treadmill: 10 with 2 x 2 mile and 2 x 1 mile (treadmill PR)
1st set: 5:39, 5:35
recov of 5:10
2nd set: 5:27, 5:27
recov of 6:21
1 mi in 5:26
recov of 3:30
1 mi in 5:20
Lifted lower
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 10.00 |
| Spin
Easy Run
lifted upper
ART
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Recoverry pace run at OC; 64 with 15 mph
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| With Landrunners at Lake Draper; 43 with 12 mph S wind and 61% humidity
Person going to run with was late so just took off and ended up running with younger folk who are solid runners = ran harder than I needed to with a 25K race coming up next week.
6:50 average with very hill North End of lake included; last mile in 6:10; I won the "race" : )
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 2.00 |
| Easy solo run at OC; 55 out w/15 mph; 7:55 avg
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.25 | 0.00 | 10.00 |
| Spin Warmup
Easy run (7:30 pace) with 3 x hill and 6 x striders; 48 degrees; OC Trail; Solo
Lifted legs
Core / Hip work! First time in months.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 4.00 |
| Spin WM; NO run drills or running prior to intervals ( = don't make a habit of this!)
5x1000 cruise intervals at OC; solo run; 33 degrees w/5-10 SW wind with WI of 27; sun going down
3:55, 3:42; 3:35; 3:40; 3:39 = all felt "not pushing" effort; New DS Racers ver 10
Core/hip work
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| Easy run pacing Court on a few 1K repeats; she was tired from long day so called it quits early to keep her away from injury.
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 230.00 | 0.00 | 200.50 |
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