Edmond Runner

Tulsa Zoo Run

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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)

 

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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
333.090.000.00
Running MilesSwimming YardsBike Miles
11.000.000.00

4 pm run w/JH at Hefner; 93 w/13-22 mph; 61 DP; 1540; sunny

Easy progression run; tough going out into wind; hot day and cumulative fatigue legs but the way JH was running strong kept me going; we have both come along way in fitness this summer because we were cruising along talking and going faster then we knew.  Did feel like today was finishing up a marathon, but also felt strong and it was all managable.  Did find it hard to breathe deep and wonder about the air quality as there were fires in the area and pollen count high.  Hopefully that will all settle out as we taper back a couple of days to prep for the Tulsa Zoo Run!  

Lifted lower

ART  

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Running MilesSwimming YardsBike Miles
8.000.000.00

Fun run with JH and Blake; & The Wilp!

83 --> 72 as front moved from NW; 12-36 mph; part clouds; 1576; New Adios 2 which seem like a different shoe vs 1 and all for the better!

Easy?  Felt like a pinball with crazy wind; Blasted by blowing sand; haunted dam as ran into swarm of wasps (or ran away from at PR pace...JH!); 6 x ~200 all sub-5 pace with a Wilp led and I chased him down 4:10 pace repeat!!  That guy is like the kid in school you can talk into doing anything...and will then talk to you about 4:13 traffic!  He is growing on me and kind of fun to have around.

Nice taper day.

ART

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Running MilesSwimming YardsBike Miles
7.000.000.00

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Race: Tulsa Zoo Run (6.21 Miles) 00:37:47, Place overall: 9, Place in age division: 1
Running MilesSwimming YardsBike Miles
9.000.000.00

Saturday 9am 10K race in Tulsa OK.  Left OKC about 6:15.  Got there and realized this race continues to grow in popularity especially on nice weather day.  Early morning 40's turned to low-mid 50's during race with full sun.  Not wind and low DP.  Did get hot and wish race was a 7:30 gun time.  But still...this is a weather day in Oklahoma where you hope to be in shape and on the right course...we were!  JB blew it out an took the overall in a new PR.  JH who isn't having a typical rookie year hit a PR of sub-40 while running a controlled race (looking ahead to TR pacing).  Blake likely set a PR for least training effort and still having a TR qualifying time. 

I didn't want anything to do with last years race where 4 Masters passed me in the last 1.5K.  I raced last year trying to see how close I could stay to a super fast 55 year old; went through 5K with a reasonable time and then fell apart as it was a warm/humid day and the first 5K took it out of me.  This year I am in better shape and better weather.  I went out 1st mile with a pack of 6-8 runners and the pace was right so never looked at my watch other than 5K which was 18:34.  Thus still fell off on back half but the last K of this course isn't ideal with a slight hill in the full sun and winding (jig-jogging) around in the zoo.  Felt strong the entire time and passed several runners.   Today was my all-time PR for at the 10K and at age 47! I also went through 8K at 29:47 which is unofficially another all-time PR.  Never know what you can do unless you try.

P.S. We barely made it back to the start for the gun after taking the small-loop for a warmup and it was longer than thought!  JB and I were there with about 2 min to go; but JH and Blake less than 20 seconds!  Cutting it close.  I looked back and averaged 6:30 pace over 3K hurrying to make it back.  I thus ran a 13K!  This is how memories are made!!

Ended day by eating at Panera and driving the new Tulsa Run 15K course.  Luckily "Butler Black"
kept JH awake as he gratefully drove us on this trip.

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Running MilesSwimming YardsBike Miles
16.250.000.00

1:30 pm at Hefner; 84; 44 DP; no wind; sunny turned to cloudy; ankle, bottom right foot, left bend upper leg all hurting = beat up I am!

JH and Blake

ART

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Running MilesSwimming YardsBike Miles
11.150.000.00

4pm at Hefner with JB and JH; get er done run for me as feeling beat up. 10 x hill sprints at 5K pace. Hot and sunny day with high allergens. The Wilp appeared and ran with us for awhile. Good friends got me through this one with a good attitude.

Leg Drills

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Hip work for first time in ages

ART ....need more/better sleep

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Running MilesSwimming YardsBike Miles
11.000.000.00

4pm Hefner with JH and Blake; 93; ENE 0-4 mph; DP 55; 1584; sunny and hot

Feeling less "beat up" but still kind of dead legs; left foot still feeling it and after several miles felt some on left hip flexor after faster stuff.  Did get 7.5 hrs sleep last night.

Leg Drills

1K of running down some ol "try guy"; 6 x fartlek varying from 300 m to 600 m; 6:00 to 5:20 pace.

Lifted upper

Hip Drills

ART

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Running MilesSwimming YardsBike Miles
11.500.000.00

4pm at Hefner with JH; 91 --> 87; 66 DP; SSE 8-19 mph; 1584; DS Trainers (new day 2); partly cloudy (got noticeably cooler on back half of run)

Easy run; tough at first into wind and sunny...but as we got to talking the running just went by fairly quick.  Feeling better each day, but not yet at pre-10K energy.  Amazing how our consistency has us running at a different level and IF cooler weather will stick around who knows what will be next!  Excited for the future as we all are training diligently with big goals in mind.

ART

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Running MilesSwimming YardsBike Miles
12.500.000.00

4 pm at Hefner; JH and Blake; easy run; 88; DP 66; SSE 6-16; 1588

Nice casual day of running with friends who keep me going when unmotivated.  Feel about 85% recovered from 10K; but with addition of another hot day, just not feeling that much energy for leg speed running; ran in Adios 2 today and ankle began hurting about half way through run; otherwise not much for aches or pain.  

Leg drills

ART

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Running MilesSwimming YardsBike Miles
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Wore out; OFF 100%

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Running MilesSwimming YardsBike Miles
18.400.000.00

Miles 5-10 = start off Tulsa Run pace and finish up based on how I felt; mile times = 6:10, 6:10; 6:08; 5:54; 5:45    

Then on mile 18 ran it at level where could still breathe easy and hit 7:10 pace even though wore out.  Very satisfied with this day...until after home and sitting for awhile my inner left ankle got really sore.  Also binge ate rest of day.

ART x 2

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Running MilesSwimming YardsBike Miles
14.050.000.00

1:30 Hefner w/JH; 72; 12-27 mph SSE; 53 DP; 1630; Asics DS Trainer

Left inner ankle (same old) was really sore last night and this morning; also felt some of right hip flexor after running miles into wind.  Was fairly warm in less wind areas but other times felt cool.  Many people out walking and biking.  JH is thankfully doing things right as evidenced by his making this run look easy after a PR mileage week; this is nice for me because it made this run seem over seemingly fast.

P-T conferences for me Mon and Tues so a slight challenge.  But two weeks until Tulsa Run so most of the hard-core training is in the bank.  Just need to avoid another week like last where just relaxed too much eating simple/sugar carbs like an addict and letting myselft be in a seemingly continual fatigue state.

ART

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Running MilesSwimming YardsBike Miles
10.650.000.00

7pm run solo at OC Trails; P-T conference night pt. 1; NW 9mph; DP 48; 56 degrees; Asics DS Trainer 18

Barely got in a little sunlight then rest of run in dark; tried to activate my running motivation by doing short hill sprints after 1st mile; 5 x 10K pace; then alternated 5 x 3K-5K pace and 5 x mile pace on flat (so 15 sprints all together 12-15 sec each).  Legs felt good tonight and took advantage of running on chat when I could (rained 1.5 inches in last 24 hours so parts flooded out).  Still never like running in the dark (just not my thing) so glad to get this run in; thanks to JB and JH for knowing they got out in the cold gloomy weather for solos also today...helped me be motivated to get it done.

ART  (too late for weights)

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Running MilesSwimming YardsBike Miles
6.500.000.00

P-T night part 2; running after dark and it was a bad outing.

Planned on doing some repeats to match my friends who ran earlier in the day.  Just didn't work out.  Several problems but number 1 was just feeling wore out and very difficult to be jazzed about night running.  But also my left calf had a spot sore to the touch; I guess not getting a proper warm-up before doing hill sprints last night.  And last been eating pitiful with less sleep and parents brining up high carb/sugar foods for us.

I ran one K repeat at 10K pace and next was more like 25K pace...called it quits and went home at 8:30 pm.

Comments(1)
Running MilesSwimming YardsBike Miles
12.520.000.00

4 pm Hefner run with JH; back-on-track run. 

Felt sluggish and heavy from poor eating last several days.  Running in the full sun was actually welcome although warm.  There was a traffic backup on parkway due to a cement truck that tipped over; we ran down to see the damage.  Calf is still sore and ankle is still tender.  Just having a tough time getting back to pre-10K healthiness but maybe where I am at is to be expected for an old guy.  : )         78 degrees with little to no wind.  Few bees/wasps on dam.  Still can tell its fall from lower DP but also full sun makes it hot at times.  Kept all the running easy.

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Running MilesSwimming YardsBike Miles
17.050.000.00

Run 1: w/Court at OC 12:00; recovery/easy effort run while helping pace 2 x 2mi repeats; run form drills; 85 degrees with 18-30 mph SSW.  HOT and high allergens (sore throat; eyes; nose).  Calf still sore.  Did finally get some sleep (9 hours).

First run in Boston Boost = highly recommend if like a lower profile, more cushion, fast feeling shoe!  Did have to go with the 1/2 size up as the 10.5 felt cramped in toe box.  These shoes will be the perfect alternate training shoe to the Adios Boost 2.  I could see this being my marathon shoe.

Run 2: 4:30 pm at Hefner with JB, JH, Byron, Scott Smith and GF, Jazz, and later  Blake.  Wind died down at 5-8 SSW; DP 46; 86 degrees and full sun; warm and sweaty afternoon.

Everyone had their own agenda today.  JH and I did easy running with 7 x Fartlek (1:00-1:20) on the way back.  My mile paces were: 5:50, 5:34, 5:47, 5:35, 5:10, 4:21 (w/JB), 5:11.   Had a little fun blowing by a teen on his skateboard.  Think he was surprised to say the least.  My left arch area still hurting some and wore CEP sleeves due to left calf soreness.

I ran these in Boston Boost which are now certified as "amazing" in my rating.  Cushion is just right for easy running but can handle the fast paces and not feel clunky; only 1-day down in trying them out but predicting good things.  Overall nice day of running with many good friends and feeling in a better mood.  Now if the weather would cool off some...

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Running MilesSwimming YardsBike Miles
11.210.000.00

4pm Hefner run with JH; 75; 10-19 NNE; 42 DP and 33%.  Full sun.  Very nice run day with exception of high pollen count (sneezing, sore throat, itchy eyes).  JH and I were on the same page today of legs being somewhat tired but mentally feeling great!  So we chose to just stay on pace for 80 mile week and let next week only be the taper.  Just an easy pace run.  Speaking of easy...don't know what was up with the two people in the tarp-hammock put up between two trees on Portland Stars and Stripes entry road...but it might have been a "Just Married" scenario!!  Also saw the first family of red walking their dog...they actually reciprocated our being cordial.  

Overall about to finish our 7th week of 70-80 miles and it just keeps getting more effortless.  Most amazed at how well JH is doing in rookie year of competive training.  I don't see a single sign of him about to cross into a danger zone, but do see signs of him about to cross over into numerous PRs that it took me forever to chase down!  We don't have a large group like some in Atlanta or California...but we have a solid group of runners here in OKC that know how to work hard and keep improving as we get older.  Blessed to know JB, JH, Blake, Eric, Court, DB and others who keep me going/motivated!!

I went into yesterday being slightly beat-up but wanted to help Court with her tempo pace plus also run with my own group; thus a two-run day and 17 miles.  I wore the Boston Boost on both runs (just got them in day before).  Today I felt the best in a few weeks as far as injury status.  I am a scientist and know this is just a single sample and no replication of days....but so far so good that these shoes could help my higher mileage training in a significant way of helping me have less aches/pains.  Fingers crossed!

P.S.  My last 7 days equal 90 miles; that is super rare for me!

Tomorrow Tulsa Run fast-start simulation.

Lifted upper

 

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Running MilesSwimming YardsBike Miles
11.000.000.00

8:15 am at OC; Court, JH, Blake and me.  56 degree "gun time" as we simulated next weeks Tulsa Run 15K 9am start; we did the warm-up routine for this race including 1.5 mile easy run, drills, striders.  Today has similar weather to what is being forecast in 1-week; hoping it is cooler and less windy.  10-15 mph NNE; 46-48 DP and partly cloudy.  Ran in my new Boston Boost; they don't feel fast in a 5K-10K way...but moved me fast enough on this run simulating a 15K and also greatly protected my legs as zero aches/soreness post-run (fingers crossed that is also true later).  So with a hilly profile these will be my race day shoes.

TR simulation was 1 mile of mostly flat (mile 1 at TR is actually slightly downhill leading into 2 rolling miles of significant hills).  Then we moved into adjacent neighborhood where I have a 1/2 mile hill loop and did 2 miles on that; then ran ~.5 back to cars on flat trying to get back on goal TR pace after running hills by effort.

I had 21:19 for 3.47.  Mile 1 was 6:02 and I was limiting my pace to avoid going out to fast.  Hill miles saw a 30-40 swing going up and down: Mile 2 = 6:15; Mile 3 = 6:12.  I heard myself start wheezing which haven't heard in awhile; hills do that to my asthma and also high pollen day.  Back on the flat I just tried to run managable effort and was back on 6:02.  Overall average was 6:09 for this over half of distance hilly run.  Very pleased about effort and time.  My legs were feeling cumaltive fatigue going up the hills due to high mileage.  I also feel heavier, but actually haven't weighed this week.

Finished out with easy run and chat.  Then got a reward for finishing!  M&M's like the old TR days.  Ended group day by going to Starbucks.

P.S.  Last 8 days put me over 100 miles

Lifted lower Hip work ART

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Running MilesSwimming YardsBike Miles
10.000.000.00

1:30 pm at Hefner with jH & Blake; 1640; 76 and sunny; 10-15 S wind; Boston Boost. Easy pace run that could have been 2x mileage but taper wek for Tulsa Run. Feel some fatigue from simulation run hut not like post-race; glad I avoided the 5K I thought about yesterday.

Lifted upper

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Running MilesSwimming YardsBike Miles
10.080.000.00

4pm run with JH for 8 miles and 2 solo; 83; 60 DP; 5-7 mph ENE; partly cloudy = basically another warm/muggy day!  Enough already...

Easy pace until last 2 which included 8 x striders (avg under 7 for these 2 miles).  Ran in Adios 2.  Overall something just feels "off" and it is how I "feel".  Just tired of non-cool weather and in many ways would rather just be training versus thinking about running TR this weekend (and forecast is warm and muggy).  I believe I will run well but just not jazzed about running it.  Maybe I will start feeling it later in week. For now, just not even worried about tapering off that much and want to not gain weight.

Lifted lower

ART

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Running MilesSwimming YardsBike Miles
8.000.000.00

4pm run at Bluff Creek; JB, JH, Blake; 83; partly cloudy; S 5 mph; 57 DP.  Boost Adios 2

Easy run; Drills; Striders; 6 x 1/2 mile mainly on TR pace; ran a few on effort too fast and sped up half-way on last for fastest repeat = 2:59, 3:05, 3:07, 2:58, 3:03, 2:42; Half-mile recovery.

Felt comfortable on all repeats and pleased with how things went on another warm, high-allergy day.  (Breathing was off during warm-up due to these factors)  New place to run brought new sights....some guy parked backwards next to Blake; my team mates were all getting hippy...leave the race-walking to CH!; teens skateboarders making out in the shadows; and last but not least....Very Very good to see **Censored** back out running again; been a coon's age since we have seen him!  : )

Lifted upper

Hip work

ART

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Running MilesSwimming YardsBike Miles
8.010.000.00

4pm at Hefner w/JH; recovery to easy pace run; overcast today and 79 so felt reasonably better weather; DP 59; S 7 mph. High allergens; rag weed.  I must say while sometimes feeling tired and sneeze/nose/eyes problems typical of high-allergy season, I have had the least amount of overall problems I can ever remember.  One possible explanation is pushing the highest mileage ever through this season.

Slight left ankle pain from yesterday's faster work in Adios 1; today wore Boston Boost.

Felt fine on the mental side versus fatigued; but legs and mind not really there when it comes to thinking about racing TR.  I believe I am in shape and will do fine...but just seems like a long tempo run in tulsa coming up.  I am definitely looking forward to having fun and being around our OKC area group heading to Tulsa.  I know it is a tougher course and will be warm, but I don't see any reason for all of us to not accomplish our goals. 

Hip work

ART

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Running MilesSwimming YardsBike Miles
7.110.000.00

4pm run at Hefner w/JH and Blake; 79; S 6 mph; DP 60; 1614; Full sun until solar eclipse.

Felt tired today and somewhat light-headed; overall pace was easy and had 6 x striders to end the run.  Saw Brett Gotcher running as he preps for Tulsa Run.  Just a "meh" day for me other than getting to run with friends.  Did realize driving home that I failed to take a snack or .  Record highs predicted this weekend.  Should be fun!

ART

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OFF

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Running MilesSwimming YardsBike Miles
11.650.000.00

Tulsa Run 15K with Court, JB, JH & family, Eric & family, Blake & family, Geoffrey and many other friends.   1630

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Running MilesSwimming YardsBike Miles
12.200.000.00

1:30 pm Hefner run with JH & JB; also Scott Smith & Geoffrey for a little.

87 and full sun which is near record high!  46 DP; S wind 20-35 mph; dust storm; 1613

Left inner anke sore (nothing new...dealing with for over 5 years now).  Otherwise nothing too bad after a tough 15K race yesterday.  Running into the wind and gusts did make it where righ hip flexor was a little sore; went away once wind to back.  Ran in Boston Boost.  Overall easy pace and never pushed.  Happy my fitness level allows me to get out and hit a run like today in the heat after a hard effort yesterday.  Of course always nice to be meeting up with friends for the positive reinforcement!

Lifted upper

Hip work

ART

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Running MilesSwimming YardsBike Miles
16.150.000.00

pre-noon 5 miler at OC trails; solo; 60; NE 12 mph; DP 43; full sun.  Nice morning for easy pace, no sweat run.

4 pm Hefner run with JH; 68 and overcast; DP 39; 1606; NE 4mph.  Nice easy run in Adidas Adios 2 (finally found out that 100% re-tying loose made these shoes fit 100% better!).  Barely needed any water today.  Great running and great chat as we reminisced about the days when we ran 2:21 marathons while attending ivy league universities....

Lifted lower

Hip work

ART

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Running MilesSwimming YardsBike Miles
12.030.000.00

4pm at Hefner with JH, Blake, and Jaz.  Full sun; 1614; 6 mph SSE; 72; DP 31.  Boston Boost.  Easy run with exception of 8x striders.

Felt kind of dead-legs and fatigued for much of early run likely from effect of higher miles yesterday.  Also the water is now off at Hefner and could have used more sleep last night.  Overall...just cumulative fatigued.  Felt right hip flexor; also ran a couple of striders too fast and felt some calf pain and little strain on bottom of left foot.  The is a planned big-mile week so need to just hang in there....

Lifted upper

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Running MilesSwimming YardsBike Miles
14.180.000.00

Double

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Hefner

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Running MilesSwimming YardsBike Miles
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