Edmond Runner

March 2017

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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)

 

Favorite Blogs:

Miles:This week: 0.00 Month: 77.44 Year: 1388.18
Boston 5 Grey Lifetime Miles: 96.33
Boston 6 Blue Lifetime Miles: 248.87
Adios Peach Lifetime Miles: 312.87
Adios LTD Silver Lifetime Miles: 196.02
Adios Black Lifetime Miles: 178.92
Adios 3 Blue Lifetime Miles: 246.06
Takumi Not Pink Lifetime Miles: 9.85
Boston 6 Black Lifetime Miles: 161.96
New Blue Adios 3 Lifetime Miles: 194.90
Boston Blue 6 Lifetime Miles: 29.60
Aktiv Adios Lifetime Miles: 39.58
Running MilesSwimming YardsBike Miles
226.110.00139.80
Adios Peach Miles: 53.54Adios LTD Silver Miles: 25.36Boston 6 Blue Miles: 41.18Adios 3 Blue Miles: 56.63Adios Black Miles: 11.21Boston 5 Grey Miles: 10.91Takumi Not Pink Miles: 9.85
Running MilesSwimming YardsBike Miles
0.000.0020.00

Just spinning

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Running MilesSwimming YardsBike Miles
9.550.000.00

Hefner with Blake; 62 and lttle wind

Lifted: chest, triceps, shrugs, shoulders

Adios Peach Miles: 9.55
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Running MilesSwimming YardsBike Miles
12.310.000.00

Pre-run: lifted bench, triceps, shoulders

Hefner 8am run with Blake; 52 w/S 14 + gusts

Beacon on the Bay was going on so jogged around watching some of the runners; just kept everything easy; did feel some afternoon soreness likely from jogging into the wind.  Nice MLR on a reverse taper week.

Really tired later in day and napped some; have gotten off-track on this recovery week in my eating and sleeping.  Time to get back on the path.

Adios LTD Silver Miles: 12.31
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Running MilesSwimming YardsBike Miles
10.310.000.00

Hefner with JB and Blake.  Overcast/hazy 58 w/21-31 South; H87%

Felt so-so heading out and tough running into wind; but the JB effect kept using running a strong pace.  Got in a really fast mile with wind to back and finishing up (5:44).  Overall great to be running with friends and get in some fast work.

Lifted: legs; back; curls

Core; R's; ART

Boston 6 Blue Miles: 10.31
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Running MilesSwimming YardsBike Miles
8.010.0010.00

Pre-run: 5 miles

OC solo; 80-77 degrees; SSW 17-26 (was closer to 50 mph earlier in day); H52; DP57

Pollen for cedar little lower but smell the Bradford Pear trees and also Elms are pollinating; I could feel it with light-headedness and shallower breathing.  

Felt so so but not used to this heat nor wind.  Had to take a nap before running so not back in until 7:30.  Need to get better rest/sleep and eat better (tied-together). 

Post-run spin: 5 miles

Adios Peach Miles: 8.01
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Running MilesSwimming YardsBike Miles
12.400.000.00

Hefner Stars & Stripes with JB (and a little running with Nate).

Adios 3 Blue Miles: 12.40
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Running MilesSwimming YardsBike Miles
0.000.0012.00

Napped

Biked

Lifted: chest, triceps, shoulders, back, shrugs

Core; R's; ART

High pollen: mold, cedar, grass

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Running MilesSwimming YardsBike Miles
11.210.000.00

Hefner; Tempo day with JB and Blake; JB feeling some post-marathon hard training/hot day fatigue so left after WU.  Blake fell off on the both tempo repeats (I wasn't going for repeats but thought it would help him).  Had one of my stronger runs on a super hot March windy day with high pollen.  Avg 6:39 with/jog recovery;  avg 6:33 on strictly tempo.

R's; ART

Adios Black Miles: 11.21
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Running MilesSwimming YardsBike Miles
6.010.0010.10

Pre-run spin

OC recovery run with Court; 57, overcast/clouds, ENE 10; Pollen: high trees (cedar/elm), low ragweed, medium mold; legs tired and felt the allergies.

Core Drills; R's; ART

Boston 5 Grey Miles: 6.01
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Running MilesSwimming YardsBike Miles
13.050.000.00

MLR at Hefner w/Blake

Hands frozen at finish

Adios LTD Silver Miles: 13.05
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Running MilesSwimming YardsBike Miles
5.700.000.00

OC w/Blake; 45 and some wind; no sun; cold.

Didn't want to do this run and quit early.  Not really feeling it right now.

Maybe I need some down time...

Boston 6 Blue Miles: 5.70
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Running MilesSwimming YardsBike Miles
0.000.0020.00

Didn't feel like running due to amotivation; luckily i managed to get rolling on the bike.  Hoping for better days ahead.  Not a fan of this bitter cold that has returned.

Core drills; R's; ART

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Running MilesSwimming YardsBike Miles
12.060.0010.50

a.m. = 10.5 spin

pre-run lifting = all but legs

4:15 pm = OC with Court and Blake; WU + Drills; 6 x 1 mile; solo CD; 55-50 degrees; feels like 48; NE13-17 mph; DP26; H38%; cedar pollen & other pollen still a problem (sneezed a bunch post CD); takumi sen 3 is a sweet shoe and fast, but it might not be enough of a shoe for me in a HM (had some aches in my inside left ankle that has a bum ligament since A2A years ago.  All repeats were progressively faster from HM to 5K (comfortably hard pace according to some; ha!).  Glad to get in a good workout to show myself it was just a rough patch of a few days versus something that is going to be a longer term problem.  Still a little out of shape in racing weight; got fat eating at the Garage.

Note: just like last Tuesday I did start to have the vision problems; thinking it might have to do with looking into the sun, I grabbed a visor after 2nd repeat and never got worse (unlike last week where had to run without glasses on a couple of repeats)

Core Drills; R's; ART

Adios Peach Miles: 2.21Takumi Not Pink Miles: 9.85
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Running MilesSwimming YardsBike Miles
10.440.0012.50

a.m. Spin = 12.5

OC solo recovery run; 39 w/feels like 32; SE8-13; DP 25

Legs feeling fatigued from yesterday and pre run spin

p.m. = lifted legs; biceps; triceps

4.90 solo recovery run at OC; 55; SSE 8; legs very heavy feeling but stuck to my plan of a doubling day

R's; ART

Boston 5 Grey Miles: 4.90Boston 6 Blue Miles: 5.54
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Running MilesSwimming YardsBike Miles
12.070.000.00

Hefner w/JB and Blake; Hot/Windy 74/S19-35; DP55; High Cedar Pollen; low grass & mold.  Full Sun.  

Still trying to get heat adapted.  Ever adapt to wind?  

Wanted to do 2 x 4 miles with 3/4 between.  Ended up 3.59 (avg 6:24) / 0.64 / 3.0 (avg 6:45)   Didn't have the heart/mentality to keep pushing at times today; but I honestly began this with tired legs from bumping miles last 2-weeks and doubling yesterday.  So in the big picture likely not a bad workout considering everything. 

Adios 3 Blue Miles: 12.07
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Running MilesSwimming YardsBike Miles
6.120.008.50

pre-run spin

Lifted full body watching OKState lose in NCAA

Solo OC recovery run; warm and muggy; 75; DP59; NNE5-8; overcast; legs felt better than recovery run earlier in week; making progess.

 

Boston 6 Blue Miles: 6.12
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Running MilesSwimming YardsBike Miles
16.220.000.00

Landrunners LR w/Blake (& Mitro for back half); mid 58-61 degrees with S10; not a bad day!

Legs felt the fatigue so never picked it up; first mile really slow from being on sidewalk.

OA 7:45

Post run: core

Evening: ART

Adios Peach Miles: 16.22
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Running MilesSwimming YardsBike Miles
6.680.0010.10

OC area w/Blake & his kids; 88 and strong SSW 21-34; hot; ran in Adios 2 older pair

p.m. Bike

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Running MilesSwimming YardsBike Miles
8.510.0010.00

Pre Run Spin: 6 miles

Solo OC; Easy Run on High Temp day of 90 (about 88-86 slowly setting sun when I went); S9-12; Mulberry Tree Pollen very high; weeds & mold medium.  My throat is sore and eyes itchy; but the claritin and flonase combination is continuing to allow me to run.  Definitely not heat adapted nor are my legs feeling fresh (so not miles adapted).  Unfortunately my inside ankle still hurts 6-days after weating the Takumi's on mile repeats; I will be returning them and staying with Adios for all speedwork.

Post run spin: 4 miles

Boston 6 Blue Miles: 8.51
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Running MilesSwimming YardsBike Miles
10.750.000.00

Hefner w/Blake; older adios 2; 

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Running MilesSwimming YardsBike Miles
12.020.000.00

Hefenr with Blake; 82; S22-40; hot and windy day led to tempo repeats; 4 x 1.5 miles; 168.2

Adios 3 Blue Miles: 12.02
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Running MilesSwimming YardsBike Miles
17.550.000.00

Pre-run lifted all but legs

NHP to around Hefner and back; easy effort LR

Adios Peach Miles: 17.55
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Running MilesSwimming YardsBike Miles
0.000.0016.10

Core drills before church

Spin post church

Lifted legs

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Running MilesSwimming YardsBike Miles
5.000.000.00

OC easy with Court; core; R's; ART

Boston 6 Blue Miles: 5.00
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Running MilesSwimming YardsBike Miles
9.120.000.00

OC with BE; core; R's; ART

Adios 3 Blue Miles: 9.12
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Running MilesSwimming YardsBike Miles
11.020.000.00

Hefner w/JB, BE, IC, Joe C. and Nate; 11 total with 5 tempo; ankle still limiting me somewhat.

Adios 3 Blue Miles: 11.02
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Running MilesSwimming YardsBike Miles
226.110.00139.80
Adios Peach Miles: 53.54Adios LTD Silver Miles: 25.36Boston 6 Blue Miles: 41.18Adios 3 Blue Miles: 56.63Adios Black Miles: 11.21Boston 5 Grey Miles: 10.91Takumi Not Pink Miles: 9.85
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