Edmond Runner

July 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: 15.92 Month: 27.94 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
164.840.0077.70
Aktiv Adios Miles: 102.95Boston 6 Black Miles: 17.32Boston Blue 6 Miles: 16.03Adios Black Miles: 22.52
Running MilesSwimming YardsBike Miles
14.250.000.00

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.

Aktiv Adios Miles: 14.25
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Running MilesSwimming YardsBike Miles
11.310.009.00

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 MilesSwimming YardsBike Miles
0.000.0021.00

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

Add Comment
Running MilesSwimming YardsBike Miles
10.310.000.00

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.

Aktiv Adios Miles: 10.31
Add Comment
Running MilesSwimming YardsBike Miles
6.010.000.00

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 

Boston 6 Black Miles: 6.01
Add Comment
Running MilesSwimming YardsBike Miles
8.020.000.00

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.

Aktiv Adios Miles: 8.02
Add Comment
Running MilesSwimming YardsBike Miles
5.020.000.00

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.  

Boston Blue 6 Miles: 5.02
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Running MilesSwimming YardsBike Miles
14.510.000.00

Edmond LR

Adios Black Miles: 14.51
Add Comment
Running MilesSwimming YardsBike Miles
8.010.000.00

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.

Boston Blue 6 Miles: 8.01
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Running MilesSwimming YardsBike Miles
6.530.000.00

OC

Aktiv Adios Miles: 6.53
Add Comment
Running MilesSwimming YardsBike Miles
7.010.000.00

OC

Aktiv Adios Miles: 7.01
Add Comment
Running MilesSwimming YardsBike Miles
3.010.0010.00

PM post-run spin of 32:00; feeling sick....diagnosed as upper resp infection and went on antibiotics.

Aktiv Adios Miles: 3.01
Add Comment
Running MilesSwimming YardsBike Miles
0.000.0010.20

PM spin of 32:00

Add Comment
Running MilesSwimming YardsBike Miles
2.460.000.00

Coming off upper resp infection...in the summer...ugh!

Aktiv Adios Miles: 2.46
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Running MilesSwimming YardsBike Miles
0.000.0020.00

AM spin of 31:05

PM spin of 32:10

Add Comment
Running MilesSwimming YardsBike Miles
5.010.000.00

OC

Aktiv Adios Miles: 5.01
Add Comment
Running MilesSwimming YardsBike Miles
7.010.000.00

OC

Aktiv Adios Miles: 7.01
Add Comment
Running MilesSwimming YardsBike Miles
0.000.007.50

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.

Add Comment
Running MilesSwimming YardsBike Miles
10.020.000.00

OC

Aktiv Adios Miles: 10.02
Add Comment
Running MilesSwimming YardsBike Miles
7.010.000.00

After Church run w/Blake OC/Rankin

Aktiv Adios Miles: 7.01
Add Comment
Running MilesSwimming YardsBike Miles
6.690.000.00

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.

Aktiv Adios Miles: 6.69
Add Comment
Running MilesSwimming YardsBike Miles
5.410.000.00

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

Aktiv Adios Miles: 5.41
Add Comment
Running MilesSwimming YardsBike Miles
8.010.000.00

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.

Adios Black Miles: 8.01
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

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

Boston Blue 6 Miles: 3.00
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Running MilesSwimming YardsBike Miles
10.210.000.00

Pre-run lifted all but legs, shrugs, shoulders

OC with Blake

Aktiv Adios Miles: 10.21
Add Comment
Running MilesSwimming YardsBike Miles
6.020.000.00

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 MilesSwimming YardsBike Miles
164.840.0077.70
Aktiv Adios Miles: 102.95Boston 6 Black Miles: 17.32Boston Blue 6 Miles: 16.03Adios Black Miles: 22.52
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