| 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 | | 110.34 | 0.00 | 67.50 |
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| Aktiv Adios Miles: 32.80 | Boston Blue 6 Miles: 9.72 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.01 | 0.00 | 0.00 |
| Cottonwood Creek Trail in CO Springs w/Court. Hard to breath at 6000!
Nice 3-night outing with mom and niece/nephew. But too much on the go to run other than this; did walk around house neighborhood a few time as weather was nice in the evenings. Warm or rainy during day.
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| | Running Miles | Swimming Yards | Bike Miles | | 9.01 | 0.00 | 0.00 |
| OC with Court; older adios
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| | Running Miles | Swimming Yards | Bike Miles | | 7.16 | 0.00 | 11.50 |
| a.m. spin (37:00) & core drills
p.m. Pre-run lifted weights (all but legs, shrugs, shoulders...fallen back with week off)
OC with Court; ran 3 x hill loop; took a walk break after first 1/2 mile to loosen up hamstring/butt muscle; overall still feel things but not as bad; temp decent for August at 81; ENE 10; DP 64: Feels Like 82.
R8; R3; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| older adios 2
OC with Court; fairly nice weather for August; lower temps and DP; 10 x straights; feeling better all the time and less noticeable on injury; just need to stay consistent on drills and not push things.
Core; R's; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.00 |
| AM spin of 48:25
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| | Running Miles | Swimming Yards | Bike Miles | | 7.07 | 0.00 | 10.00 |
| AM spin of 32:00
PM run with BE; did some 1/4 repeats w/full recovery. Gonna be a long path back for me.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 8.00 |
| AM spin before work (new teacher orientation) of 24:00
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| | Running Miles | Swimming Yards | Bike Miles | | 10.02 | 0.00 | 9.00 |
| OC rain-whole-time run with Blake; ponding everywhere = soaked shoes and clothes. Just kept it easy and also included some inner campus inclines. Still way off from where want to be. Still feeling right leg/butt problem although not as severe. Feeling inner groin hip flexors post run. Still getting worn down about mile 8. Just gotta hang in there.
Immediate post-run spin of 28:00 (= 1:53 of aerobics)
NOTE: still doing core drills (but not lunges or standing squat = was wearing legs out). Lifting but not legs...is that why front inner hip flexors hurt? Doing all runs in adios shoes; is that a problem? Many questions but don't have the answers on how to get back to 100%.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| Older adios 2
OC w/BE; 4 laps hill loop; DP70 and Feels 88 (no wind; muggy!); legs curiously loosened up after hills but were tight before including the right side but also both hamstrings.
Core; Big3; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.00 |
| 8 Spin for 24:30 after getting home past 6pm from work/setting up new room
Lifted full body including 3 x legs at lighter weights; felt a sharp zing in right glute on very 1st leg extension...then not again; kept feet lower on press and 1-3 felt managable
Core; Big3; R8; ART
- middle lower back sore today from moving file cabinets and such; things teachers do on their own....
p.s. weighed 177.8 post run Sunday; ugh
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| Older Adios
w/BE after rain storm; not done until 9pm; ran 8 x 1/4 decent but couldn't push due to being sore from weights on legs and also still overweight.
= too late for any core etc.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.51 | 0.00 | 0.00 |
| OC w/Court; MUG-EE! 87; HI95; DP75; H68%
Legs sore from weights Monday and Tuesday speed; feel like slowly and finally beginning to heal up. Still got a long ways to race shape.
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| Boston Blue 6 Miles: 5.51 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| Oc w/BE; 6 x hill loop; better each day! Too worn for core. Calves cramping. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.34 | 0.00 | 0.00 |
| Older adios
Warm to hot and muggy; over 70 DP starting out at 7:30 am; full sun; very little wind. Really felt worn down on this run and walked little over quarter back to car. Finally ran 5 days in a week but have a long ways to go.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
| OC
older adios
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| | Running Miles | Swimming Yards | Bike Miles | | 6.76 | 0.00 | 0.00 |
| OC; 8 x 1/4
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| | Running Miles | Swimming Yards | Bike Miles | | 4.21 | 0.00 | 0.00 |
| OC with Court; quit after becoming frustrated from feeling hot and tired.
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| Boston Blue 6 Miles: 4.21 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| OC; 6 laps of hill loop
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| | Running Miles | Swimming Yards | Bike Miles | | 110.34 | 0.00 | 67.50 |
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| Aktiv Adios Miles: 32.80 | Boston Blue 6 Miles: 9.72 |
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