| 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 | 262.96 | 0.00 | 264.20 |
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Boston 6 Blue Miles: 30.02 | Adios Black Miles: 40.30 | Adios LTD Silver Miles: 84.36 | Boston 5 Grey Miles: 34.64 | Adios Peach Miles: 57.39 |
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| Running Miles | Swimming Yards | Bike Miles | 6.20 | 0.00 | 9.00 |
| am = spin
FB + OC w/ 6 x 40 sec
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Boston 6 Blue Miles: 6.20 |
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| Running Miles | Swimming Yards | Bike Miles | 3.02 | 0.00 | 0.00 |
| Shake-out at OC w/Court + striders
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| Race: |
Holiday Hustle 5K (3.107 Miles) 00:17:54, Place overall: 3, Place in age division: 1 | Running Miles | Swimming Yards | Bike Miles | 6.01 | 0.00 | 0.00 |
| Finally got the sub 18! Everything finally came together: Healthy; Training for 5Ks; Staying lower on mileage; great weather (40's, overcast, little wind from NE, misting), decent course (although many turns and slick), decent race weight 168 lbs, competitors to race with, confident, and encouragement from Court and JB and BE and ED and other friends!
Very thankful for this 5K PR at nine days from age 50!
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| Comments(2) |
| Running Miles | Swimming Yards | Bike Miles | 16.02 | 0.00 | 0.00 |
| LR at Hefner w/BE until last 1.5; ran last mile progressive.
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Adios LTD Silver Miles: 16.02 |
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| Running Miles | Swimming Yards | Bike Miles | 7.05 | 0.00 | 17.00 |
| am = spin
pm = OC run w/court; +W
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Boston 5 Grey Miles: 7.05 |
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| Running Miles | Swimming Yards | Bike Miles | 11.34 | 0.00 | 0.00 |
| Hefner Steady State; low 40s and N wind. Ran out of light.
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Adios LTD Silver Miles: 11.34 |
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| Running Miles | Swimming Yards | Bike Miles | 7.03 | 0.00 | 10.00 |
| OC w/Court
pm post: W + Spin
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Boston 5 Grey Miles: 7.03 |
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| Running Miles | Swimming Yards | Bike Miles | 9.03 | 0.00 | 11.50 |
| Hefner w/JB; 6 mile tempo went south when got the same dizziness experienced last week while running at lake with prescription sunglasses and started getting dark; like vertigo. Bailed out; then started; then stopped; then continued. My legs felt fine but scared of falling. The very cold air and getting dark seemed to trigger things. Thus got in some good pace miles but not the continous tempo. Going to eye doc on Monday. JB running great; not a surprise!
p.m. W + spin bike
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Adios LTD Silver Miles: 9.03 |
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| Running Miles | Swimming Yards | Bike Miles | 10.28 | 0.00 | 12.00 |
| Pre Run W - L
Hefner later morning due to bitter cold; still got the cold and now stronger wind. Utilized one of Coach Hudson's workouts for HM of 1.5 mile cutdown repeats; supposed to actually get faster w/in a repeat and between repeats. Everything went well other than fighting wind on first one. Might have ran my fast last 1/2 mile ever for a 10-mile run. Hopeful that a new 5K PR will happen soon followed by other distances. Riding a wave.....
Post Run Spin
Post Spin L
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Adios LTD Silver Miles: 10.28 |
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| Running Miles | Swimming Yards | Bike Miles | 10.09 | 0.00 | 11.20 |
| a.m. Spin
p.m. NHP to Hefner and back w/JB and BE
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| Running Miles | Swimming Yards | Bike Miles | 7.14 | 0.00 | 15.50 |
| 50th Birthday Run at OC w/Court; feel like getting a cold.
Later...15.5 Spin
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| Running Miles | Swimming Yards | Bike Miles | 10.93 | 0.00 | 7.00 |
| Hefner Solo Steady State; cold; started w/minimal wu...just .4 run and drills; headed into wind for first 3 miles as it was NNW 11-16; WC 23. Felt the grind early on and finishing up into some wind. Didn't want to push harder to stay on pace for another 1.5 miles into wind so did jog/striders back to truck. Frozen. Also now have this cough....
Post run Spin
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 15.00 |
| weights and spin only; still feeling little ill upper resp.
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| Running Miles | Swimming Yards | Bike Miles | 7.44 | 0.00 | 0.00 |
| OC w/Court; freezing mist; Not 100% due to this cold.
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Boston 5 Grey Miles: 7.44 |
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| Running Miles | Swimming Yards | Bike Miles | 3.02 | 0.00 | 0.00 |
| Shake-out run with drills & striders; got up to 68 degrees today! Overnight the Polar Vortex Express arrives.
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| Race: |
Naughty or Nice 5K (3.107 Miles) 00:19:00, Place overall: 4, Place in age division: 1 | Running Miles | Swimming Yards | Bike Miles | 7.61 | 0.00 | 15.00 |
| - Raced in older pair of Adios 3; Lake Hefner, OKC, 9am
A week ago I had planned on this being a sub-18 race in my first 5K at age 50. But I started developing a cold (coughing/drainage) on Monday which is still affecting my breathing; also I have never breathed that well in frigid weather w/asthma. Then the weather was brutal with 29 degrees at gun and N 20-30 mph wind. We took off and I tried to be strong and hang with our group of 4 (JB, IC, and BL) but at the 1/2 mile mark felt like my breathing was red-lining. I backed off a little, which caused me to be gapped right when we had the mile straight into the wind. I felt like it was an up-a-mountain mile and my pace slowed to match.
When we finally hit the turning point I was way back from JB-pacer and even fairly distant from IC. I knew my goals were shot and tried to run hard, but probably didn't get the best out of myself knowing this (but also I was trying to recover from the wind-mile). I hit the back-into-the-wind .3 mile finish and gave it my all, but couldn't manage to break 19. I didn't really know what time I was at, never looking at my watch the entire run. I know I have had a good fall for my 5K efforts and today wasn't really a show-up of my training. But it was still fun to be out with friends and also hit up Pop's for breakfast afterward! On to Houston....
2pm Spin = 15 miles
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Adios LTD Silver Miles: 2.42 |
| Comments(2) |
| Running Miles | Swimming Yards | Bike Miles | 16.02 | 0.00 | 0.00 |
| Unmotivated solo LR at OC; 19 degrees with WC 12; listend to audiobook 1st half and music 2nd; way too many bathroom breaks as cold froze it out of me. Decided to run last mile at MP just to get it done; legs felt little dead entire run likely due to cold and racing yesterday. Illness-cold still apparent with drainage/cough. Once done, glad I got outside for this long run.
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Boston 6 Blue Miles: 16.02 |
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| Running Miles | Swimming Yards | Bike Miles | 10.21 | 0.00 | 13.00 |
| LCT
OC solo
later pm Spin Bike
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| Running Miles | Swimming Yards | Bike Miles | 13.20 | 0.00 | 14.00 |
| BASS
Hefner Solo; got out there early enough to have full sun run. Cold-illness still bothering me in my breathing so decided to go with a Brad Hudson's Little Black Book power endurance run. I slightly modified it to: 2 miles into slight wind; ~3 min recovery; 1.5 miles into slight wind (wind SSW); ~2:30 recovery; 1.5 back; ~2:30 recovery; 2 miles heading N.
My legs are kind of dead by design as I am bumping miles for hopeful supercompensation. My lungs just need to come back around; it feels like breathing at altitude.
Later pm Spin = 14 miles
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| Running Miles | Swimming Yards | Bike Miles | 7.01 | 0.00 | 10.00 |
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Lunch spin = 10
Afternoon OC recovery run w/Court
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Boston 5 Grey Miles: 7.01 |
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| Running Miles | Swimming Yards | Bike Miles | 15.11 | 0.00 | 0.00 |
| Solo Lake Hefner Steady State of 10.53 avg 6:33
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 12.00 |
| pm Spin
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| Running Miles | Swimming Yards | Bike Miles | 19.20 | 0.00 | 0.00 |
| Two-part LR:
1) Kilgore Community Half Marathon in SW OKC
2) Beginning 6 miles of Court's LR at OC
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Adios LTD Silver Miles: 19.20 |
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| Running Miles | Swimming Yards | Bike Miles | 5.02 | 0.00 | 19.00 |
| p.m. 9 mile spin
p.m. Christmas sun-going-down run; warm, windy, muggy. HS kid running shirtless! 65 degress. Legs little tired so just cut run short.
a.m. 10 mile spin shakeout
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| Running Miles | Swimming Yards | Bike Miles | 14.00 | 0.00 | 11.00 |
| SE corner Overholser south to meet JB's crew. Then bqck to lake hefner stars and stripes park.
p.m. spin bike
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| Running Miles | Swimming Yards | Bike Miles | 6.11 | 0.00 | 24.00 |
| a.m. Spin = 18 miles
LsBkTs
solo night run at OC; very easy
post run spin = 6.0
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Boston 5 Grey Miles: 6.11 |
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| Running Miles | Swimming Yards | Bike Miles | 7.80 | 0.00 | 0.00 |
| Got pressured into pacing Court on my day off. Ha. OC 2 x 2.5 miles w/0.5 recovery at PHX HMP |
Boston 6 Blue Miles: 7.80 |
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| Running Miles | Swimming Yards | Bike Miles | 11.00 | 0.00 | 12.00 |
| Pre Run: BkCsCtTs 7 mile HMP Tempo with Blake at Hefner High Cedar Pollen Post run spin |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 26.00 |
| a.m. pre breakfast spin
LsSgsShs
p.m. 6 Cedar Pollen horrible today; sneezing, eyes, running nose; back on meds....
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| Running Miles | Swimming Yards | Bike Miles | 16.07 | 0.00 | 0.00 |
| Naz Elite Workout with Jason and Blake
3WU + drills + striders
5 @ MP Pace
1 mi Recov
5 @ MP Pace
2 CD
Didn't feel that great today; higher Cedar Pollen limited lung capacity and legs tired from Super Compensation week on bike. Also had to be little fatigued from Thursday. Still ground it out and got it done. Weather was in lower 40's and wind was a slight factor on Round 2. Overall glad to get this one in and great running with JB and BE!
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Adios LTD Silver Miles: 16.07 |
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| Running Miles | Swimming Yards | Bike Miles | 262.96 | 0.00 | 264.20 |
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Boston 6 Blue Miles: 30.02 | Adios Black Miles: 40.30 | Adios LTD Silver Miles: 84.36 | Boston 5 Grey Miles: 34.64 | Adios Peach Miles: 57.39 |
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