| 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 | | 164.84 | 0.00 | 77.70 |
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| Aktiv Adios Miles: 102.95 | Boston 6 Black Miles: 17.32 | Boston Blue 6 Miles: 16.03 | Adios Black Miles: 22.52 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.25 | 0.00 | 0.00 |
| Roll8 pre run NHP-Hefner with Blake (and landrunners); super muggy w/DP72; hazy; never encountered more gnats on south side of lake than today. Kept pace easy and hamstring didn't bother me too much, but still noticeable. Starbucks after. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.31 | 0.00 | 9.00 |
| Roll8 pre-run OC w/Blake; very easy pace; hamstring still tight. Super muggy and had been raining. Post supper spin. |
| Boston 6 Black Miles: 11.31 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 21.00 |
| am & pm spin sessions (10 & 11)
Lifted full body
2 x Core; R's (actually used R8 several times today; right hamstring still tight and painful upon raising knee and also sitting)
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 10.31 | 0.00 | 0.00 |
| OC a.m. speedwork on this 4th of July
1/2 mile repeats; after yesterday off right side little better but still noticeable. After warming up and drill the 1st repeat was still conservative as trying to loosen up better for speed. 2-6 were much better including my 2nd fastest strava recorded half mile. BE hit his fastest ever recorded.
Core; R's
Walked that evening with Dylan to OC pond and right side sore/stiff and hurt to sit in car seat; ugh.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| OC recovery w/Court; needed more but also have this right butt/hip/hamstring issue....; offered a new job but can't take it due to current district won't let me out of contract...disappointed.
Core; R's; ART including right hamstring/hip using roller; stretch band strengthening
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| Boston 6 Black Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.02 | 0.00 | 0.00 |
| OC w/Blake; not really feeling like hitting a workout today but did so; 2.5 tempo became a 2.0 = 1 min break + .5 = legs never had any pop in this heat and hard to breath (someone burning trash behind their house; smoke over OC due to east wind) (still high grass pollen) (high DP and heat) (stress from possible job move) (weight too much) (not recovered from fast work on Tuesday) (take your pick)
The second round of tempo I did complete the 2 continuous, but felt like quitting and it was a grind; still same problems as before; did take off shirt which slightly helped.
Right hamstring still a problem; sometimes better but always present.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.02 | 0.00 | 0.00 |
| OC recovery run with Court which in the morning where the Heat Idex was already 90! Muggy. Right hamstring not as tight as I was expecting.
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| Boston Blue 6 Miles: 5.02 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.51 | 0.00 | 0.00 |
| Edmond LR
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| Lifted full body pre-run
OC solo after Church; mainly tried to stay on gravel and run easy effort; little less sore right hamstring/butt/lower back. I am now doing the following to try and rehab: thick rubber band under chair leg with exercises along all 4 planes; 3 x 15 reps = definitely feel in hips and butt. Also core drills, R's, leg swing on block; poas pose; ART. Trying it all with hopes I can get this going back to normal. Why the flare up? Too many weeks pushing mileage up? Running to many loops of hills (went up to 8 one day after leg weights)? Lack of being consistent on drills when come home from running later due to hot/humid weather? Running some hilly courses? Bad Luck? Did sleep better after all the exercises and no leg pain; better when getting up on Tuesday.
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| Boston Blue 6 Miles: 8.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.53 | 0.00 | 0.00 |
| OC
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| OC
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| | Running Miles | Swimming Yards | Bike Miles | | 3.01 | 0.00 | 10.00 |
| PM post-run spin of 32:00; feeling sick....diagnosed as upper resp infection and went on antibiotics.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.20 |
| PM spin of 32:00
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| | Running Miles | Swimming Yards | Bike Miles | | 2.46 | 0.00 | 0.00 |
| Coming off upper resp infection...in the summer...ugh!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| AM spin of 31:05
PM spin of 32:10
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| | Running Miles | Swimming Yards | Bike Miles | | 5.01 | 0.00 | 0.00 |
| OC
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| OC
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 7.50 |
| PM spin on mom's garage sale weekend; 25:20; wore out from being in heat/outside all day; still having hip/butt/leg right side problem.
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| | Running Miles | Swimming Yards | Bike Miles | | 10.02 | 0.00 | 0.00 |
| OC
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| After Church run w/Blake OC/Rankin
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| | Running Miles | Swimming Yards | Bike Miles | | 6.69 | 0.00 | 0.00 |
| OC with Blake; ran 8 straights for striders then hit 4 x 1/2 mile (6:12 to 6:26); legs don't have much power; squats/lunges leaving them flat; also need to get back to lifting leg weights and then hopefully hills once completely healed up. (This speed work didn't set me back any as next day actually felt less pain in butt/hamstring...although legs dead). Also have to lose some lbs at some point.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.41 | 0.00 | 0.00 |
| OC morning with Court; felt dead = tired, no motivation, and doing squats/lunges has left my legs flat. Let court hit hills while I ran 3/4 soccer loop and walked 1/4.
Post-run leg weights
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| Pre-run: full body except legs
Got to OC and rain/lightning/high wind storm hit; had to sit and chat for 1-hr and then it was still 100% humidity and light rain and wet shoes run; since the tempo repeats was shot we opted for track and did 20 x straight aways. Feeling better all the time = drills, band exercises, standing squats, lunges, backing off of speed-pace and miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| 2 x Lunges/Squats (one set before running); band exercises; pre-run lifted legs
Went to OC for 5...miserably real feel 97 and DP mid 70's...quit at 3. Legs also alreay fatigued from lunges/squats/lifting. Took Dylan back up and walked over a mile.
Core; R8; ART
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| Boston Blue 6 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.21 | 0.00 | 0.00 |
| Pre-run lifted all but legs, shrugs, shoulders OC with Blake | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.02 | 0.00 | 0.00 |
| OC with BE; 90; DP59; cloudy but not rain; still hot due to little wind. Legs weary again; OA 8:35. Wore older Adios 2
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| | Running Miles | Swimming Yards | Bike Miles | | 164.84 | 0.00 | 77.70 |
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| Aktiv Adios Miles: 102.95 | Boston 6 Black Miles: 17.32 | Boston Blue 6 Miles: 16.03 | Adios Black Miles: 22.52 |
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