Edmond Runner

July 2014

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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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
285.520.00117.40
Running MilesSwimming YardsBike Miles
9.000.000.00

Lifted upper

ART - Roll8

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Running MilesSwimming YardsBike Miles
12.000.000.00

Hefner

ART - Roll8

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Running MilesSwimming YardsBike Miles
11.000.000.00

OC 9:00 am; easy; 66 --> 74; DP 56; 7 mph ESE

Included 3.5 miles of hill loop; Legs kind of tired, but this is to be expected since bumping back up mileage.

 

pM: 5 at recovery pace

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Running MilesSwimming YardsBike Miles
0.000.0026.00

13 x 2

Full body lift

Hip work

ART

Roll8

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Running MilesSwimming YardsBike Miles
12.500.000.00

a.m. Hefner with Blake; 70 w/SSW 14-23; 70 DP

Legs felt better with yesterday off; ran easy pace; ran with CEP and Asics DST

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Running MilesSwimming YardsBike Miles
16.000.000.00

1:00 - 11 mi run at Hefner with JH, JB, BE; this run was Hotter than just Hot!

8:30 - 5 mi at OC with CL

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Running MilesSwimming YardsBike Miles
0.000.0022.60

a.m. Spin of 9

afternoon: full body weight routine

Hip work / ART / R8

p.m. Spin of 13.6

ART

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Running MilesSwimming YardsBike Miles
14.000.005.00

Spin: 5 mi

am At OC with Court; ran in new Adidas Glide 6; 93 and hot; 96 HI; easy pace for 7.5 mi

ART

pm At Westmoore: 90 --> 85; DP 69; RH 73%. 1696 Sunny.

6.5 miles; Run Drills; 6 x 300 in 1:01 --> 59-58 sec; 4 x straights; ran with Speedy Gone-Hatfield

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Running MilesSwimming YardsBike Miles
8.200.000.00

ART

Night-run: OC with Court; easy pace; 1719; 81; DP 67 = muggy

Unmotivated run; sides and back of right heel sore; left inside ankle ligament very sore; feeling old.

Problems: lack of disciplined eating; sugar soda & ice cream very tempting during summer; sleep schedule off and sometimes can't sleep soundly; too much focus on where I still wish to be versus how far I've come leaves me feeling stress at times...need to just have some goals and enjoy the journey & stay healthy (recovery right now not happening like it used too even a year ago).

I am not wired to be in prime shape every week or month...but I do still have the ability to hit some key events in prime shape (= Bolder Boulder) and thus need to keep the faith in what I might achieve. Just wanted to doc this so in future I can look back & remember that even summer training can be a struggle.

ART ; ROLL8

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Running MilesSwimming YardsBike Miles
14.800.008.00

Spin

11:30 am. 83; 88 HI 71 DP; 6-15 SSE; sunny 169; UCAN; 7.5 miles

Felt like doing a confidence workoit and I didn't think it was overly hot due to storms...in a relative sense.

WU 2 mi; run drills; ran all "pace trials" on track at 5:45 mi pace (prepping for a run at sub-17 down the road); full recovery as this was all about pace and it ended up feeling way hotter than I thought & legs tired from late run last night; Adios Boost

Solo Run -- 200; 400; 800;1000 = few secs fast on all but 1K, where hit 3:35. Definitely feeling better about my fitness since way less than ideal for testing pace today and I didn't kill myself getting it done. Next time will try to stretch this out to 1.0 to 1.5 miles at pace.

6:30 pm. Recovery run at OC; 85 and muggy; sunny for 2/3 of run; 1654; Court ran 8 at her pace

Started in Glide 6 but didnt feel right; went back to Asics DS

Did some run walk as double after 1st session speed work harder than I thought it would be.

ART; ROLL8

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Running MilesSwimming YardsBike Miles
7.000.006.00

Spin Full Body Weights 10 am solo run at OC; 87; 15-23 SSW; 44 H; 88 HI; 63 DP 1656 Recovery Pace; Zoom Structure

 

pm: Hip work; ART; ROLL8

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Running MilesSwimming YardsBike Miles
15.000.000.00

Hefner with Blake; easy pace; UCAN; DST; nice day with lower humidity; 1562; 81

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Running MilesSwimming YardsBike Miles
11.250.000.00

Sun Run with Blake at Hefner; 100 degrees on police station thermometer; lower humidity 1652 Strong S wind

Easy pace in Adios Boost

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Running MilesSwimming YardsBike Miles
10.000.009.00

pre-run Spin

Run at OC (with Court who did hills); ran no Garmin but know the distance; easy pace; Structure 17; 1672; 80 HI 82; NE 11; DP 65; see lighting from two different directions.  Gnat attack tonight.

Hip Work/ ART/ROLL8

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Running MilesSwimming YardsBike Miles
16.150.000.00

a.m.  OC Track with Court; 7.90 total; 1652; 65 --> 75; DP 51; 43%; HI 75; ENE 12-18

2 mi WU w/Drills

Pacing Speed Work:  200 (41); 200 (43); 400 (1:22); 800 (2:48); 1200 (4:14); DS Racer

Legs tired from running late yesterday and only sleeping 6 hours; Sun was bright and definitely got hot....but not typical OK summer weather hot where never would have tried this at 10 am; very pleased with this workout and gaining 5K confidence.

ART

 

lufted upper

p.m. Westmoore Track meet-up; 8.25 miles

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Running MilesSwimming YardsBike Miles
15.220.000.00

Hefner with JB and JH; 70 degrees! 1672. adidas adios

Hips; ART; ROLL8

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Running MilesSwimming YardsBike Miles
0.000.006.00

a.m. spin

Lifted lower

no running today!

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Running MilesSwimming YardsBike Miles
8.000.000.00

Recovery Pace run with Court in Portland, Maine 10:30 am; Back Cove 3.5 mi loop and East Promenade Trail into Old Port ending at FlatBread Pizza. Most of loop was chat and soft; some of Promenade had side dirt path. Lot of people out as finally they got a break in rain and humidity here; 70; 60% and full sun. Still felt warm and a little muggy. Trail had water fountains which was nice. Lot of ocean views. This run was on the course of the Old Port Half Marathon.

Run Form drills

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Running MilesSwimming YardsBike Miles
10.500.000.00

Acadia National Park run finishing right at dark with Court; Twice around Witch Hole Pond carriage road loop with Hull Cove add-on; 2nd loop included an out and back on the Eagle Lake carriage road for extra 2. Trails are fine gravel iver dirt and closed to vehicles = perfect for running. Main loop was hilly and weather was 67 and muggy; overcast and could only feel breeze on half of run. Amazing views of ocean, forest, mountains, lilypad ponds, and bogs. On loop only saw one biker and one other runner. Recovery pace for me.

ART

ROLL8

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Running MilesSwimming YardsBike Miles
6.000.000.00

Acadia National Park; with Court at dusk to dark running Eagle Lake Carriage loop counter clockwise; some steady uphill sections; amazing views of lake at sunset; pratically only ones on loop where earlier in day crowded here. Surreal portion of run when hit a section that was firefly city! Barely got off trail before full darkness.

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Running MilesSwimming YardsBike Miles
0.000.000.00

Off running but many miles on feet; Bar Island trail; Shore Path trail; hiking the shopping streets; walked to town and back.

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Running MilesSwimming YardsBike Miles
8.300.000.00

Acadia National Park Carriage Trail with Court; Warm and muggy; biting flies stay with you! Don't stop or also add mosquitoes.

Just N of Upper Hadlock Pond is parking and entrance; went clockwise; Around the Mountain Carriage Loop; went up and around Parkman Mt gaining ~800-900 feet in elevation; tough run going up! Great views at top of Somes Sound and Eagle Lake.

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Running MilesSwimming YardsBike Miles
9.400.000.00

Acadia Carriage Trails with Court; 70-80 degrees; 90%; 9:30 am

From near Lower Hadlock entrance: 1) Waterfall Bridge loop; hilly! Nice small waterfall. Last 1.5 downhill = avg 8:30

2) After stop by car for water refill did the Amphitheater Bridge loop; longest carriage bridge in Acadia; also hilly and getting warm and hungry!

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Running MilesSwimming YardsBike Miles
13.000.000.00

Running with Court in Acadia National Park Maine.

Eagle Lake and Witch Hole with connection.  Parked in lot off maine HW.

Later in day hiked Otter Point and Bubbles trail to Bubble Rock.

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Running MilesSwimming YardsBike Miles
10.250.003.50

Strength work: legs only

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Running MilesSwimming YardsBike Miles
17.300.008.20

am:

Pre-run spin

Solo at OC; easy pace; 78; HI 78; DP 62; HU 57; 1698

pm:

Solo at OC; easy pace w/11 x straights on track (6:55) & one mile faster (6:22); 80 and slightly muggy; wind 2-3 mph; Adidas Adios; 1690; DP 63

Run form drills

Post-run weights: chest/triceps

 

 

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Running MilesSwimming YardsBike Miles
14.150.005.20

am: OC with Court; 85; HI 85; DP 62; 44%; 1660 Run form drills Includes track work: 2x400 (1:22, 1:21); 3@800 (2:48, 2:46, last tried to run in a more comfortable manner = 2:50) (400 meter recovery for all); 1@1/2 mile on road (after a break due to heat & some nausea decided to throw in one more on asphalt around soccer field; 2:58 which is 2:55 for 800; about right due to not feeling it at this point and not a flat course).

pm:

OC with Court; 79 and muggy (rain on the way); recovery pace; DP 62; 1684

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Running MilesSwimming YardsBike Miles
8.500.0017.90

Pre-run spin

OC rain run with Court; easy pace; ran with Pillow just a bit to chat

Spin: 11.1 (~33 min) waiting for treadmill

Treadmill sweat run: 3 mi recov pace

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Running MilesSwimming YardsBike Miles
8.000.000.00

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Running MilesSwimming YardsBike Miles
285.520.00117.40
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