| 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 | | 208.73 | 0.00 | 45.50 |
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| Adios Peach Miles: 49.45 | Adios LTD Silver Miles: 23.85 | Boston 6 Blue Miles: 44.75 | Adios Black Miles: 11.91 | Adios 3 Blue Miles: 68.66 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Lifted full body
Biked
Core Drills
Left forefoot little sore in bones from yesterday's run; today a High tree and Low weed/mold day. I could tell it immediately upon going outside (sneezing).
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| | Running Miles | Swimming Yards | Bike Miles | | 13.94 | 0.00 | 0.00 |
| WU with JB and Ian
Ran 12 mile MP Tempo with BE; first ever after work 12 miles around Hefner
Great day for the memory bank!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| pm Spin
Core Drills
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| | Running Miles | Swimming Yards | Bike Miles | | 23.85 | 0.00 | 0.00 |
| LR for 3:00 at Hefner; ran first 14 with Blake.
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| Adios LTD Silver Miles: 23.85 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.02 | 0.00 | 0.00 |
| OC w/BE
2.5 of hill loop
left ankle sore/stiff at beginning
54 and calm; mist
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| Boston 6 Blue Miles: 10.02 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.01 | 0.00 | 0.00 |
| Hefner Solo; 76; SSW17-32; sun then hazy; OA 7:44; had 12 striders on end
Felt decent; over middle right knee felt some, but come and go; felt left ankle come and go; just felt lazy/tired/wore out in body although legs felt ok. Been more hungry with weekend miles. Need to get little more sleep over next few weeks. Could tell allergens were bad today but didn't have too bad of affect.
Core Drills
Lifted: legs; back; triceps
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| Boston 6 Blue Miles: 10.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.01 | 0.00 | 0.00 |
| Hefner with Blake; older pair adios Record heat of 74; slight 5 mph S; full sun run and got hot; 16 x 1-min fartleks Tree pollen High; mold med; weeds low = noticeable since head was spinning at one point | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 6.50 |
| Lifted all but legs
Didn't bike much due to feeling wore out. Combination of needing sleep, bigger miles of late, and high pollen count.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 11.91 | 0.00 | 0.00 |
| Hefner with OK Runner Crew
8 mile Tempo OA of 6:26
1680
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| | Running Miles | Swimming Yards | Bike Miles | | 18.51 | 0.00 | 0.00 |
| LRFF at Hefner; 9 with Blake; rest solo including 8 miles at MP when it was hot! 67 degrees at finish, full sun, no water, NNW 11-17 mph. OA 7:19 FF avg ~6:45
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| | Running Miles | Swimming Yards | Bike Miles | | 10.11 | 0.00 | 0.00 |
| OC Solo; kinda cold/windy; 52 NNE 12-22; DP23; H31
Wasn't breathing that well which might be from high pollen, cleaning house prior to running, or stress from my inflamed tooth that needs looked at (all my dentists out of town today). Legs felt fine and seemingly in a normal recovery mode after yesterday's LR. Hit the hill loop for 4-miles. Threw in some striders on last lap around. Broke in my PHX shoes on this run.
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| Adios 3 Blue Miles: 10.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 7.00 |
| Pre run spin 8pm treadmill due to 12-hr school day; tough to find energy and motivation on this 6 x 1 mile strength workout 6:36 pace; 1/4 recovery | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| OC recovery with court
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| Boston 6 Blue Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.01 | 0.00 | 0.00 |
| 10 miles at MP
1662
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| Adios 3 Blue Miles: 14.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.33 | 0.00 | 0.00 |
| NHP to Dam and back; out with Blake; back with JB, Nate, Bonifay, Jesse and Blake. Nate and JB really picked it up over last 3 and I went for a FF also. Maybe little too fast (6:32; 6:13, 6:12)...but really felt strong today. Part of me wishes I was running the HM at PHX and still believe I could PR at that distance. But bring on the monster. 26.2 in 7 days!
Group hit Starbuck's along with Ian.
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| Adios 3 Blue Miles: 11.33 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.21 | 0.00 | 0.00 |
| pre lifted chest, triceps, shrugs, shoulders
OC with Blake; easy with 3 x hill loop; 70 degrees hot and windy from S; high pollen
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| Boston 6 Blue Miles: 7.21 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| OC with Court; paced her 2 x 1 mile PHX taper week; ~ 7:35
70 degrees; little wind; rained 2 inches last night so water on trail; overall great workout night
Core Drills; ART
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| Boston 6 Blue Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Hefner Stars at 70 degrees and 10 mph North; Very High Pollen (cedar) and High Mold but allergy meds are working enough to get me through this; 2.5 WU; 1 mi x MP, .5 jog, HMP, .5 jog; MP (6:37, 6:11, 6:43)
Last MP felt easy after doing the HMP (and that was the purpose)
Feel like I am ready to go sub 3. 1656
Lifted light on legs (4 sets; only up to 1/2 normal); back; triceps
Core Drills; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 2.10 | 0.00 | 0.00 |
| colder than OKC...PHX shakeout kinda later than wanted; #grouptravel
Core drill; R8; R3
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| Boston 6 Blue Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| Pre-raceday shakeout with Court and Blake; to GCU campus and back.
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| Boston 6 Blue Miles: 3.50 |
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| | Race: |
Mesa-PHX Marathon (26.2 Miles) 02:55:18, Place overall: 48, Place in age division: 1 | | Running Miles | Swimming Yards | Bike Miles | | 27.21 | 0.00 | 0.00 |
| Finally broke 3-hrs and at age 50! Finally put all the pieces together on the right course on the perfect weather day. Was lucky enough to get 1st in 50-54 and also run the 6th fastest time ever for an Oklahoma resident age 50-54 in any marathon. I owe thanks to many including the belief in me of the toughest and best marathoner in our state, Jason Butler.
Will write more later today.
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| Adios 3 Blue Miles: 27.21 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Legs still too trashed to run...so biking it is.
Lifted: chest; triceps
Core Drills; ART; Roll8; R3
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| OC with Court; 100% recovery run on an overcast high wind and pollen (cedar and elm) day. 60's
Core Drills; ART; R8; R3
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| | Running Miles | Swimming Yards | Bike Miles | | 208.73 | 0.00 | 45.50 |
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| Adios Peach Miles: 49.45 | Adios LTD Silver Miles: 23.85 | Boston 6 Blue Miles: 44.75 | Adios Black Miles: 11.91 | Adios 3 Blue Miles: 68.66 |
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