Edmond Runner

April 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: 0.00 Year: 1613.86
Adios Black Lifetime Miles: 186.93
Boston 6 Black Lifetime Miles: 161.96
New Blue Adios 3 Lifetime Miles: 200.91
Boston Blue 6 Lifetime Miles: 42.32
Aktiv Adios Lifetime Miles: 142.75
Running MilesSwimming YardsBike Miles
224.640.0083.00
Adios 3 Blue Miles: 90.24Boston 6 Blue Miles: 34.92Adios Peach Miles: 37.69Boston 6 Black Miles: 11.13Adios Black Miles: 11.27New Blue Adios 3 Miles: 39.39
Running MilesSwimming YardsBike Miles
14.140.000.00

Pre run lift: chest; triceps; curls, shoulders

NHP to Hefner and back; w/Blake

Adios 3 Blue Miles: 14.14
Add Comment
Running MilesSwimming YardsBike Miles
5.570.0012.00

OC w/Court; recovery

post Church spin

Lifted: legs, back, shrugs

C-R

Boston 6 Blue Miles: 5.57
Add Comment
Running MilesSwimming YardsBike Miles
7.550.005.00

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

Adios Peach Miles: 7.55
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Running MilesSwimming YardsBike Miles
9.110.000.00

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

Adios 3 Blue Miles: 9.11
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Running MilesSwimming YardsBike Miles
0.000.0014.00

Spin; lifted: all but legs; C-R-A

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Running MilesSwimming YardsBike Miles
11.930.000.00

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

Adios 3 Blue Miles: 11.93
Add Comment
Running MilesSwimming YardsBike Miles
0.000.0010.00

Spin

Lifted full body

C-R-A

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Running MilesSwimming YardsBike Miles
16.520.000.00

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

Adios 3 Blue Miles: 16.52
Add Comment
Running MilesSwimming YardsBike Miles
9.010.000.00

Lifted: all but legs and biceps

OC with Blake; finally began work on big hill repeats

Near 80 and strong S wind; hot

Adios Peach Miles: 9.01
Comments(1)
Running MilesSwimming YardsBike Miles
7.010.000.00

OC with Court; recovery; really nice temp/wind day; 65 NNE4; still high pollen.

Boston 6 Blue Miles: 7.01
Add Comment
Running MilesSwimming YardsBike Miles
11.500.000.00

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

Adios 3 Blue Miles: 11.50
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Running MilesSwimming YardsBike Miles
6.010.000.00

OC solo; 71; hazy; DP55; S9-14; High pollens and noticeably; muggy; recovery pace

Boston 6 Blue Miles: 6.01
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Running MilesSwimming YardsBike Miles
12.000.005.00

pre-run spin

WU+drills

10 mile Progressive Tempo in 1:04:43 = 6:28 avg

CD

1712

Adios Peach Miles: 12.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Lifted legs; back; triceps

Core-Rs-ART

Add Comment
Running MilesSwimming YardsBike Miles
16.010.000.00

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...

 

Adios 3 Blue Miles: 16.01
Add Comment
Running MilesSwimming YardsBike Miles
8.110.0010.00

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
Add Comment
Running MilesSwimming YardsBike Miles
6.020.006.20

Spin

Lifted: legs, triceps, back

OC solo; 70's and muggy but slightly cooler wind; high pollen; striders on end

C-R8-A-RB

Boston 6 Black Miles: 6.02
Add Comment
Running MilesSwimming YardsBike Miles
11.270.000.00

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

Adios Black Miles: 11.27
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Running MilesSwimming YardsBike Miles
6.210.005.20

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

 

Boston 6 Blue Miles: 6.21
Add Comment
Running MilesSwimming YardsBike Miles
10.330.000.00

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

New Blue Adios 3 Miles: 10.33
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

Lifted: legs; triceps; back

Add Comment
Running MilesSwimming YardsBike Miles
11.030.000.00

Landrunners LR w/Blake; pancakes after!

Adios 3 Blue Miles: 11.03
Add Comment
Running MilesSwimming YardsBike Miles
9.130.000.00

Lifted: chest, biceps, shrugs, shoulders

OC with Blake; 68 sunny and no wind!

Adios Peach Miles: 9.13
Add Comment
Running MilesSwimming YardsBike Miles
5.110.000.00

OC recovery with Court 

ART

 

Boston 6 Black Miles: 5.11
Add Comment
Running MilesSwimming YardsBike Miles
8.510.000.00

Hefner with Blake

3 x 1-mile; wore CEP ankle sleeves; ran well but ankle little gimpy

C-Rs-A

New Blue Adios 3 Miles: 8.51
Add Comment
Running MilesSwimming YardsBike Miles
0.000.009.10

Bike

Lifted: legs -1 rep for taper; back; triceps

ART

Add Comment
Running MilesSwimming YardsBike Miles
7.010.000.00

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

New Blue Adios 3 Miles: 7.01
Add Comment
Running MilesSwimming YardsBike Miles
0.000.006.50

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.

Add Comment
Running MilesSwimming YardsBike Miles
2.010.000.00

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.

Boston 6 Blue Miles: 2.01
Add Comment
Running MilesSwimming YardsBike Miles
13.540.000.00

OKC HM

New Blue Adios 3 Miles: 13.54
Add Comment
Running MilesSwimming YardsBike Miles
224.640.0083.00
Adios 3 Blue Miles: 90.24Boston 6 Blue Miles: 34.92Adios Peach Miles: 37.69Boston 6 Black Miles: 11.13Adios Black Miles: 11.27New Blue Adios 3 Miles: 39.39
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