| 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 | | 199.50 | 0.00 | 86.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.09 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.96 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.07 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.11 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.30 | 0.00 | 8.00 |
| Solo at OC. 8 spin pre-run.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.59 | 0.00 | 0.00 |
| w/Blake at SS; ran 6 x 600 as he did 800s. Ran really well in my first serious speed session since back pain layoff.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.86 | 0.00 | 0.00 |
| Thursday Tempo with Blake; perfect running day; ran 5 at 6:41 plus 2 WU and near 2 CD.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.65 | 0.00 | 0.00 |
| w/Blake at Hefner after work; tired legs run as continue to build back miles; OA 8:05 with a SS stop to look through scopes as Stephen road his bike with us.
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| | Running Miles | Swimming Yards | Bike Miles | | 13.77 | 0.00 | 0.00 |
| W/Blake Hefner. 7:55 pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 4.20 |
| OC rain run with Court; 2.5 miles of hill loop. OA 8:35 Pollen 2.1
Dewpoint:
47 °F
SSE at 12 mphWind:
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 24.80 |
| 61:00
Lifted legs and biceps; core drills; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 8.25 | 0.00 | 0.00 |
| Home sick today...been feeling run down.
Hefner w/Blake; ran 1/2 mi repeats from Fire Station to Police Station; still very overweight and hard to breath from it. Did decent for first longer workout in months. Coming back into 25-30 mph wind slowed time 6-10 second. Forgot to do striders after run drills.
3:00, 3:06, 2:59, 3:06, 2:55, 3:04 (fire house)
Lifted back & upper.
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 11.10 |
| Pre-run spin
Ran OC with Court; OA 9:20; low 60's and windy
Core drills; ART
Ragweed Medium; 4.00 index
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 15.00 |
| 4pm at Hefner w/Blake; low 60's and NE 10 mph; ragweed slightly higher and nose running; ran 2.5 tempo south and then after short water break 1.5 north; cut it early to talk with JB and JH since haven't see in awhile. Blake ran 5:54 for 2.5 in a time trail. Weeds high pollen.
Boston Boost
Core drills; ART
Spin bike for 15.
2.5 avg of 6:31
1.5 avg of 6:31 into wind (ran last .5 in 3:08)
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5pm at OC with Court; 70 and muggy; OA 9:38; legs tired and sore; shoulders/neck muscles sore.
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| w/BE at NHP at 8:30am; 38 and N 20-40 mph; legs felt the fatigue of getting back into miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 1 mi WU with Court; rest solo; included 4 laps hill loop; pushed pace; had to periodically stop to catch breath; shallow breathing today in cold, dry air. Ran in brand new Adios Boost 2. Solid run. Getting better.
Dewpoint:
26 °F SW at 8 mph
1.80 Pollen count
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| Solo OC; 12 x 12 sec; running better and feeling slimmer, but not weighing. Off week from work. T60; DP26; SSE8-12; PI3.0; GL; W/rwM; TL; ML
Breathing still little shallow; no allergy meds though!
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| | Running Miles | Swimming Yards | Bike Miles | | 10.58 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| OC w/Court; OA 9:10
T65; DP58; S17-25; PI3.3; WL, ML
Going to race TT Edmond 5K tomorrow; legs are fatigued from coming back and breathing still off from being heavier. But headed in right direction and will use it for quality run.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| T64; DP60; H94; S11-22; Misting
Ran 19:32 chip; gun 19:35
Weighed 176.6 post race
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Spin Bike
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 5.00 |
| Spin Bike
Treadmill; 1.5 WU; 2.5 HMP (6.25); 1 MP (6:55); 2.5 HMP (6:25); 2 MP (6:55)
Ice Storm; trees down everywhere; ran in yellow Boston Boost
Lifted upper post-run
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| | Running Miles | Swimming Yards | Bike Miles | | 14.51 | 0.00 | 0.00 |
| W/Blake at Hefner; 11 am; post-ice storm
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 9.25 | 0.00 | 3.00 |
| Spin
Solo OC; legs fairly tired; not really motivated due to power out during night and lack of sleep. Fairly cold with feels like 27.
Core Drills
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 199.50 | 0.00 | 86.10 |
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