Edmond Runner

May 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
190.880.0093.40
Boston 6 Black Miles: 61.42Boston 6 Blue Miles: 22.62Adios Peach Miles: 33.60New Blue Adios 3 Miles: 52.92Adios 3 Blue Miles: 12.81
Running MilesSwimming YardsBike Miles
7.510.000.00

Hefner; 81-84 degrees; hot and windy

WU & Drills w/Blake, Nate, JHat

Rest: 8 x 1/4 repeats with equal+ recovery; felt a little of the HM but not really too bad; need to get back to feeling lean....

Too tired to do anything else; did eat free Chiptole on Teachers Week (and a donut in honor of JB)...back to feeling lean....

Boston 6 Black Miles: 7.51
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Running MilesSwimming YardsBike Miles
7.110.000.00

OC recovery run with Court; also did 3 laps of hill loop

C-R-T

Boston 6 Blue Miles: 7.11
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Running MilesSwimming YardsBike Miles
9.510.000.00

Hefner with JB and Blake; picked it up to fast for a few miles; felt so so as haven't eaten the best post HM and it was hot/windy.  Too tired to do any other once home.

Adios Peach Miles: 9.51
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Running MilesSwimming YardsBike Miles
0.000.000.00

ART

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Running MilesSwimming YardsBike Miles
16.330.000.00

NHP to around Hefner and back; 10 miles at Steady State; w/Blake

Boston 6 Black Miles: 16.33
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Running MilesSwimming YardsBike Miles
10.010.000.00

OC with Blake; 3-mi on hill loop

Lifted pre-run all but back

Adios Peach Miles: 10.01
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Running MilesSwimming YardsBike Miles
7.500.000.00

OC with Court

Boston 6 Blue Miles: 7.50
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Running MilesSwimming YardsBike Miles
8.520.000.00

Little Black Book workout: 4 x "2km" w/3-4 min recovery; 1/4 Fast = 4 x 1.2 mi

Felt tired and am tired.  Got it done.  Nothing else.

New Blue Adios 3 Miles: 8.52
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Running MilesSwimming YardsBike Miles
9.810.000.00

Steady State w/BE at Hefner; 9 miles in 6:44 OA but did stop at all water fountains; counterclockwise; stormy day; mid 70s, N12-20mph, humid, sunny, hot....for 1st 6-7 miles; then clouds blocked sun; but N wind picked up as headed back to cars.  Overall pleased with effort.  Also ran this in trainers which typically don't do.  Only felt right ankle when pushing hard into wind; so def getting better (had been using CEP brace).

1730  the not so good news

Core; R's; ART

Boston 6 Black Miles: 9.81
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Running MilesSwimming YardsBike Miles
5.000.000.00

Treadmill; 41:38; raining out.

Boston 6 Black Miles: 5.00
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Running MilesSwimming YardsBike Miles
12.610.000.00

Pre-run: lifted all but legs

Run; WU; drills; Strava Segments workout on "Heffner Dam"; goals accomplished; 1722

 

New Blue Adios 3 Miles: 12.61
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Running MilesSwimming YardsBike Miles
6.010.000.00

OC w/Court; 5 laps of hill loop; pretty hot out and very high allergens; had sore throat fairly bad for last few day and weary; starting to feel back a little; had 2 Mothers Day's and Steves BD so on the go all weekend and eating poorly.  Such is life.  

Core; R's; ART

Boston 6 Black Miles: 6.01
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Running MilesSwimming YardsBike Miles
8.010.000.00

Lifted: legs, back, triceps

Solo OC

Back been worst in months today; double core; also Rs and ART

Horrible allergies from grass pollen

Boston 6 Blue Miles: 8.01
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Running MilesSwimming YardsBike Miles
0.000.0015.50

OFF running due to even worse feeling of being sick; sore throat; hot (but no fever as 98.1); wore out; pollen counts still high

Biked around 50 minutes

Lifted: full body; Core and R's

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Running MilesSwimming YardsBike Miles
7.500.006.50

Rain/Thunderstorm day; also still dealing with sinus infection & allergies (sore throat; harder to breath; fatigue; etc).  Ate and napped first; then biked and ran.

3 x 2 miles at HMP to 10K pace; OA 7.5 in 57:01

Adios 3 Blue Miles: 7.50
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Running MilesSwimming YardsBike Miles
0.000.0010.00

Even spin

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Running MilesSwimming YardsBike Miles
11.060.000.00

Ran with BE at Hefner; Scott Smith ran with us for about 3 miles as he was doing 20 from Olverholser.  We picked it up on a few miles; my breathing capacity is poor right now from allergies and sinus infection; also gained weight due to the fatigue and lack of being able to run; kind of frustrating.

New Blue Adios 3 Miles: 11.06
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Running MilesSwimming YardsBike Miles
7.510.0011.00

OC run with Court including 5 laps of hill loop; biked later; decided to cancel BB10K due to Abby's condition of poor health due to cancer/tumors.

Biked around 10pm

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Running MilesSwimming YardsBike Miles
6.500.003.00

Pre-run spin

Lifted: legs, chest, triceps

Run at OC: only one loop around due to rain/lightning (2.80)

Treadmill: 3.70

Core; R's; ART

Adios Peach Miles: 6.50
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Running MilesSwimming YardsBike Miles
8.760.000.00

OC with Court; warm and muggy; feeling blah; still sick and sick of school drama

CRA

Boston 6 Black Miles: 8.76
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Running MilesSwimming YardsBike Miles
5.310.000.00

OC w/Court at her pace; 88 degrees; wore out from having to move rooms at DCHS.

Adios 3 Blue Miles: 5.31
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Running MilesSwimming YardsBike Miles
8.000.0018.00

Got out too late and not heat adapted; but needed the sleep-in from stressful week.  Started of 1st loop with Court then ran on my own.  Didn't want to push effort just to run easy as it heated up fast and full sun/windy.  

PM spin of 57:40

Boston 6 Black Miles: 8.00
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Running MilesSwimming YardsBike Miles
6.010.008.30

Pre-run spin

w/Court at OC; included some hill loop; after Church run and felt fatigued.

New Blue Adios 3 Miles: 6.01
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Running MilesSwimming YardsBike Miles
11.710.000.00

Solo at Hefner; got out too late and paid for it with jacked heart rate and difficulty staying motivated in the heat.  Did run 6 miles Steady State (6:53 avg) but had too stop often for water fountains and water I was carrying.  But now isn't a time I have to be at any peak performance level, so just keeping some SS in my running will allow it all to come together later.  Talked to JH who told me he ran a 5:29 mile during hot after-work training.  Talked with Byron who told me he forwarded the GT article to the OKC Marathon Race Director.  Lots of activity at the lake on this Memorial Day.

New Blue Adios 3 Miles: 11.71
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Running MilesSwimming YardsBike Miles
7.580.000.00

pre-run lifted: legs; triceps; chest

Hefner w/Blake; mid 80s; little wind; angry biker; partly cloudy and lower DP

6 x 1/4 replaced fartleks with equal recovery

ART

Adios Peach Miles: 7.58
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Running MilesSwimming YardsBike Miles
3.010.0021.10

morning spin: 21.1 miles; 68:05

late evening run; called it quits to do DP of 60 and feeling tired from physical and mental frustrations from work; tomorrow will be a new day....

Core; R's

New Blue Adios 3 Miles: 3.01
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Running MilesSwimming YardsBike Miles
190.880.0093.40
Boston 6 Black Miles: 61.42Boston 6 Blue Miles: 22.62Adios Peach Miles: 33.60New Blue Adios 3 Miles: 52.92Adios 3 Blue Miles: 12.81
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