| 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 | | 259.50 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| OFF; wore out from not enough sleep.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Solo at OC
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| | Running Miles | Swimming Yards | Bike Miles | | 19.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Hot! Upper 90's and 20-30 mph
Includes 3.5 miles of hill loop.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Late solo run due to excessive heat; 97 degrees today. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| Solo OC 90 with 20-30 mph S Spin Run drills / striders 5 x 1K = solid workout for a hot, windy, high pollen, dry air day; 10K-5K pace Lifted lower ART | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| Solo at OC; 89 with 15-25 mph S; very humid with approacing storm; overcast 3 easy 3 steady state; 6:40-6:50 3 easy | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 12.70 | 0.00 | 0.00 |
| Solo OC run; humid and sunny; low 80's with 10-20 mph S Easy pace; wore Structures for 1st time in a while due to calf cramp while sleeping (still having tingling/about-to-cramp calf problems) | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 17.30 | 0.00 | 0.00 |
| 10K in Guthrie
RnR163
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| | Running Miles | Swimming Yards | Bike Miles | | 13.50 | 0.00 | 0.00 |
| Hot (82-90), humid/muggy, 20-40 mph, blowing dirt, high pollen = perfect
Solo OC Mother's Day run; recovery pace
Hip work
ART
Alot of soreness and tightness = lack of mobility due to my neglet over last few weeks | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| Solo OC Run drills 10 x 12 sec hill repeats; OC Quad Hip Work ART | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| OC with Court; finally really nice overcast weather; ~10 mph N Pollen High and feeling just so so = made me dread working hard today 3.5 wu Rundrills and striders 5 x 1K in DS Racers; PW163 Progressive and finally got into it a little; didnt really want to oush at 1st 3:50 --> 3:28 (last three were sub-18 pace) Hip work ART Slowly starting to get back to better mobility although shins still sore Now need to find time to hit weights again... | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| Solo OC 69 w/ 5-10 NNW; rain moved in during tempo; PW 160 2 mi WU Run form drills and striders 2 x 2.5 mi Tempo with 1/2 mi recovery 15:36 and 15:31 Tough day at work and wore out legs from mileage bump led to this being a difficult run; had to gut it out & keep looking at my pace to avoid slowing down. I need to taper for Boulder or will be tough to hit my goal. Legs still very tight and calves seem to be "right there" for cramping; got hit watching TV last night and had to wear compression socks all day at work. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| Hefner with Blake; 50 degrees; overcast; less 10 mph N
Easy run
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| With Court at OC; 77 and 10-15 mph S; muggy
recovery pace; included 2.5 mi of hill loop
Ankle sore; legs dead; going to try to get revived this week as taper for Bolder
Needs: more sleep; lift weights, hip work, ART
Between work and running little energy for above over last 3-4 weeks
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| Solo OC; 88-85 w/18-33 mph S; full sun; 40% humidity; 57 dewpoint; PW 161
DS Trainers
2 mi WU; run form drills; striders
6 x 1K repeats around OC pond; purposely tried to stay away from 5K pace until last one
3:48; 3:45; 3:44; 3:41; 3:41: 3:33
Wind almost stopped my progress when gusting; jacked heart rate
Please with this workout and makes me feel in much better shape than last few years since didn't really huff & puff on the repeats; felt smooth
Problem: calves could be felt "pulsating" on repeats like about to cramp (going to stay in Trainers for repeats; going to get back after items been neglecting)
Post run: lifted legs and arms
Hip work
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| Lifted chest; back; stomach; shoulders Solo recovery run at OC; 91 --> 88; 15-30 mph dry S; PW 1602 Stayed on chat as much as possible Legs very wore out from yesterday and heat | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Later solo OC; 90 with 15-25 mph S; PW159
Easy run on chat; still need to get legs feeling more energy
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| Solo at OC; 90 with 12-20 mph S; full sun; PW158 AW159
Included run form drills; 16 x straights w/jog curves; 200m36 90%
Legs got a little life on faster stuff but bottom line is need to taper more over next 3 days
Tried Adios Boost today and shelved them after 400 meter due to irritation of achilles bursa; immediately going back to DS Trainers and no problem
Been eating out for lunch Wed and Thurs due to Finals week and teacher collaboration.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Solo OC; 80 with little wind; very humid and rain on the way; PW1608
All Easy-Rec Pace just to burn some calories from eating out 3-days in a row and 3 more days to go in Boulder
Legs could be a little more fresh feeling but also getting old running in the heat & wind and/or humidity. I feel keeping runs to under 4 mi next couple of days and getting in race atmosphere will do the trick; fingers crossed.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Shake-out run with Court at OC before flying to Boulder; 78 with 100% humidity = super muggy
Recovery pace
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Broomfield CO; around ALOFT with Court
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| BolderBOULDER
PR Effort!
3rd in AG (they give single-age awards) and in top 1% overall.
For all Masters, I was in a small group not living at altitude to break 40.
Great Race and Fun Time!
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC with Court; Warm and Muggy
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC with Court; Warm and Muggy
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Solo at OC; Hot and Muggy
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| Hefner with Blake (for 12) and Jason B.; Foggy, super humid, 65-70, none to slight breeze.
7:30 pace; last mile closer to 6:10 in Adios Boost (which switched to for last 3.5 miles; otherwise ran in DS Trainers).
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 259.50 | 0.00 | 0.00 |
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