| 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 | | 224.64 | 0.00 | 83.00 |
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| Adios 3 Blue Miles: 90.24 | Boston 6 Blue Miles: 34.92 | Adios Peach Miles: 37.69 | Boston 6 Black Miles: 11.13 | Adios Black Miles: 11.27 | New Blue Adios 3 Miles: 39.39 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.14 | 0.00 | 0.00 |
| Pre run lift: chest; triceps; curls, shoulders
NHP to Hefner and back; w/Blake
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| Adios 3 Blue Miles: 14.14 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.57 | 0.00 | 12.00 |
| OC w/Court; recovery
post Church spin
Lifted: legs, back, shrugs
C-R
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| Boston 6 Blue Miles: 5.57 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.55 | 0.00 | 5.00 |
| Spin
Lifted: chest, triceps, shoulders
OC solo; hill loop modified to be more Lydiard; bunch of striders: 76: NW6-10; DP50: Starting to feel drive again...about time.
C-R-A
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| | Running Miles | Swimming Yards | Bike Miles | | 9.11 | 0.00 | 0.00 |
| OC w/BE; 61; NW13-43; storm fronts multiple directions with competing fronts; high pollen counts.
Decided to run 1/2 repeats and first one immediately the wind gusted to 43 mph into our faces; elm tree "helicopters" were flying off a trail tree pelting us; quite an epic repeat which actually kind of wore me down earlier than expected; ran: 1/2, 1/4, 5 x 1/2. Overall did what I needed but feeling and running slightly heavy now; good news is ankle is almost back to normal and feeling stronger.
C-R-A
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| Spin; lifted: all but legs; C-R-A | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 11.93 | 0.00 | 0.00 |
| Hefner tempo day with JB, Blake, Ian, Nate. I did 9 @ current HMP-MP pace. Good to be back to longer distance tempo but never felt ability to push it to faster paces. Just need to let it come to me and not chase it. 1688
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| Adios 3 Blue Miles: 11.93 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Spin
Lifted full body
C-R-A
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| | Running Miles | Swimming Yards | Bike Miles | | 16.52 | 0.00 | 0.00 |
| Met JB and Blake; JB went on his own journey to have fun on Classen.
Louie's to Around Hefner to NHP back to Louie's; S to SSW 15-29 mph; mid 60's; full sun
Best I have felt on a LR in some time; anke about 90-95% and feeling stronger and not limiting me. My back had no problems today and allergens are high but didn't limit my breathing. Dropped it down over last 1.5 miles which haven't been able to do since pre-marathon. Took a 100mg gel at Trader Joe's. Today's run gives me some confidence for this training cycle and OKC.
post run: Core Drills; R8
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| Adios 3 Blue Miles: 16.52 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.01 | 0.00 | 0.00 |
| Lifted: all but legs and biceps OC with Blake; finally began work on big hill repeats Near 80 and strong S wind; hot | |
| | Comments(1) |
| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| OC with Court; recovery; really nice temp/wind day; 65 NNE4; still high pollen.
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| Boston 6 Blue Miles: 7.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| Hefner mostly with Blake (he showed up late so ran some WU and drills on own). Upper 70s, full sun, and ENE7-14 (thought it wouldn't be felt much but did as soon as turned E; it was acutally going betweeen E and ENE); H27; high pollen; felt hot and needed sunscreen.
A started strong and faded as I got wore out; being out their 45 min early before Blake caught up to me; other problem of being indulgent on mile 2 running it 30-sec too fast. 1708
C-R-A + rockerboard
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| Adios 3 Blue Miles: 11.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| OC solo; 71; hazy; DP55; S9-14; High pollens and noticeably; muggy; recovery pace
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| Boston 6 Blue Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 5.00 |
| pre-run spin
WU+drills
10 mile Progressive Tempo in 1:04:43 = 6:28 avg
CD
1712
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| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Lifted legs; back; triceps
Core-Rs-ART
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| | Running Miles | Swimming Yards | Bike Miles | | 16.01 | 0.00 | 0.00 |
| NHP Landrunner LR w/Team OK Runner: JB, Eric, Blake, Nate
Felt best on a LR since PHX! Had to purposely stop running fast and go back to a normal pace for LR 2-weeks out from OKC (was doing my HMP tempo pace). This run makes me hopeful...
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| Adios 3 Blue Miles: 16.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.11 | 0.00 | 10.00 |
| a.m. Spin + Lifted: bench, curls, shrugs, shoulders
p.m. OC with Court for 4 and rest solo hitting up the hill loop
C-R-A |
| Boston 6 Blue Miles: 8.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.02 | 0.00 | 6.20 |
| Spin
Lifted: legs, triceps, back
OC solo; 70's and muggy but slightly cooler wind; high pollen; striders on end
C-R8-A-RB
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| Boston 6 Black Miles: 6.02 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.27 | 0.00 | 0.00 |
| Hefner w/Blake; 81; S13-20; High pollen and humid; 6 x 1 mile repeats with .8-.5 recovery.
Hit 6:25-6:30 except last of 6:18. Didn't feel speedy, but feeling strength; was aiming for HM at OKC pace. 1712
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| | Running Miles | Swimming Yards | Bike Miles | | 6.21 | 0.00 | 5.20 |
| Spin: 5.2
OC w/Court; after dark; 72; DP61 = muggy; S14-21 = felt nice into wind
Lifted: upper; curls; shoulders; shrugs
C-R's-A
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| Boston 6 Blue Miles: 6.21 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.33 | 0.00 | 0.00 |
| Hefner with JB and Blake 3WU 6 mile tempo at 6:29 avg CD Best tempo pace since PHX. Solid running by JB and BE as they are both showing super fitness and being ready to race. C-R's-A
1698
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| New Blue Adios 3 Miles: 10.33 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Lifted: legs; triceps; back
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| | Running Miles | Swimming Yards | Bike Miles | | 11.03 | 0.00 | 0.00 |
| Landrunners LR w/Blake; pancakes after!
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| Adios 3 Blue Miles: 11.03 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.13 | 0.00 | 0.00 |
| Lifted: chest, biceps, shrugs, shoulders OC with Blake; 68 sunny and no wind! | |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.11 | 0.00 | 0.00 |
| OC recovery with Court
ART
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| Boston 6 Black Miles: 5.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.51 | 0.00 | 0.00 |
| Hefner with Blake
3 x 1-mile; wore CEP ankle sleeves; ran well but ankle little gimpy
C-Rs-A
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| New Blue Adios 3 Miles: 8.51 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 9.10 |
| Bike
Lifted: legs -1 rep for taper; back; triceps
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| OC w/Blake (after OK Runner singlet pickup); mid 60's; 50% humidity; S wind; overcast
Easy + Drills + 5 surges around 1-min
Lifted: chest, biceps, shrugs, shoulders
C-R's-A
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| New Blue Adios 3 Miles: 7.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 6.50 |
| Had some carb load City Bites tonight; 1st time eating sandwich in 2 weeks. 3rd day on Elite Beet loading; bike only; floods on the way.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.01 | 0.00 | 0.00 |
| Lifted: full body except legs
Ran solo in FBC parking lot; realize for sure it is going to be hot if overdress for OKC; 100% humidity changes everything. Few strides.
49; WC43; NNW18-25; 100% humidity and mist; Had 3-4 inches of rain here in Edmond in last 24-h.
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| Boston 6 Blue Miles: 2.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.54 | 0.00 | 0.00 |
| OKC HM
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| New Blue Adios 3 Miles: 13.54 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 224.64 | 0.00 | 83.00 |
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| Adios 3 Blue Miles: 90.24 | Boston 6 Blue Miles: 34.92 | Adios Peach Miles: 37.69 | Boston 6 Black Miles: 11.13 | Adios Black Miles: 11.27 | New Blue Adios 3 Miles: 39.39 |
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