Edmond Runner

December 2013

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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
144.500.0066.50
Running MilesSwimming YardsBike Miles
14.000.000.00

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Running MilesSwimming YardsBike Miles
6.000.000.00

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Running MilesSwimming YardsBike Miles
10.000.000.00

5 mile out and back solo effort = 30:48

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Running MilesSwimming YardsBike Miles
10.000.000.00

5 x 1K solo effort after dark; 55 degrees;

"Train don't Strain" pacing = 3:31; 3:35; 3:37; 3:36; 3:31  (each rep 1 mi w/recovery jog)

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Running MilesSwimming YardsBike Miles
10.000.000.00

Freezing mist; solo effort

1:07:37 Out and Back; No warm-up to simulate race corral start

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Running MilesSwimming YardsBike Miles
12.000.003.00

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Running MilesSwimming YardsBike Miles
13.000.005.00

a.m. = 6

p.m. = 8 in sub 30 degree weather; luckily no wind

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Running MilesSwimming YardsBike Miles
12.500.000.00

Ran with Jason B. at Lake Hefner (Conor Holt joined us for about 2 miles); 38 with ~15 mph South and falling ice from trees/power lines!

4.5 w/u; 6 mile dam tempo in 37:11 starting on W side; JB did his own thing for Tempo; 2 c/d

Positive split by 30 seconds but went out a little too fast and came back into wind on last mile.

Nice Christmas Eve workout!

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Running MilesSwimming YardsBike Miles
4.000.0010.50

a.m. = quick spin and easy run

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Running MilesSwimming YardsBike Miles
10.000.000.00

With Court at OC pond loop; some soreness from Tuesday run and not really feeling it due to Holiday junk food; nice weather ~50 and sun with S wind 5-10 mph.

6 x 1/2 mile (2:53 --> 2:46)

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Running MilesSwimming YardsBike Miles
5.000.0010.00

a.m. = spin and easy run

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Running MilesSwimming YardsBike Miles
17.000.000.00

Ran mainly with Jason at Lake Hefner (a.m.)

35-45 degrees with ~10-15 mph S

2 mi warm-up

13 miles @ 1:25:08

2 mi cool down

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Running MilesSwimming YardsBike Miles
10.000.000.00

Solo run at OC; 26 with wind chill 14; N 12 mph w/gusts 22

10.06 miles trying to stay right around 8:00 average for recovery run = 7:58 pace

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Running MilesSwimming YardsBike Miles
0.000.0030.00

Spin Biking = ~ 1-hr 30-min

Finally getting back to strength training after being unmotivated = legs/back/arms

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Running MilesSwimming YardsBike Miles
11.000.008.00

Pre-run: strength training = chest, triceps, stomach

p.m. w/Court at OC; 54 degrees with S wind 10-15 w/gusts 25 mph; tough to breathe today (cold dry air; cedar pollen; fire down south few hours ago ???) which made it difficult to stay motivated (felt like quitting often); legs felt fatigue on 2nd lap from lifting yesterday

2 wu/with drills

2.5 miles in 15:37 (didn't try to push any of this run)

1 min water stop and walk back to start to repeat course

2.5 miles in 15:29 (pushed effort last 1/2 mile)

(= 5 mile in avg of 6:13 including ~1 mile into gusting wind)

4 cd

Post-Run: 8 mile spin

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Running MilesSwimming YardsBike Miles
144.500.0066.50
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