Edmond Runner

August 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
110.340.0067.50
Aktiv Adios Miles: 32.80Boston Blue 6 Miles: 9.72
Running MilesSwimming YardsBike Miles
5.010.000.00

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 MilesSwimming YardsBike Miles
9.010.000.00

OC with Court; older adios

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Running MilesSwimming YardsBike Miles
7.160.0011.50

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 MilesSwimming YardsBike Miles
6.010.000.00

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 MilesSwimming YardsBike Miles
0.000.0016.00

AM spin of 48:25

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Running MilesSwimming YardsBike Miles
7.070.0010.00

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 MilesSwimming YardsBike Miles
0.000.008.00

AM spin before work (new teacher orientation) of 24:00

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Running MilesSwimming YardsBike Miles
10.020.009.00

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%.

Aktiv Adios Miles: 10.02
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Running MilesSwimming YardsBike Miles
7.200.000.00

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 MilesSwimming YardsBike Miles
0.000.0013.00

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 MilesSwimming YardsBike Miles
8.010.000.00

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 MilesSwimming YardsBike Miles
5.510.000.00

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.

Boston Blue 6 Miles: 5.51
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Running MilesSwimming YardsBike Miles
8.010.000.00

Oc w/BE; 6 x hill loop; better each day! Too worn for core. Calves cramping.

Aktiv Adios Miles: 8.01
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Running MilesSwimming YardsBike Miles
11.340.000.00

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 MilesSwimming YardsBike Miles
7.010.000.00

OC

older adios

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Running MilesSwimming YardsBike Miles
6.760.000.00

OC; 8 x 1/4

Aktiv Adios Miles: 6.76
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Running MilesSwimming YardsBike Miles
4.210.000.00

OC with Court; quit after becoming frustrated from feeling hot and tired.

Boston Blue 6 Miles: 4.21
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Running MilesSwimming YardsBike Miles
8.010.000.00

OC; 6 laps of hill loop

Aktiv Adios Miles: 8.01
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Running MilesSwimming YardsBike Miles
110.340.0067.50
Aktiv Adios Miles: 32.80Boston Blue 6 Miles: 9.72
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