Edmond Runner

Week starting Jan 01, 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)

 

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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
Totals
Running MilesSwimming YardsBike Miles
55.050.0055.30
Adios Black Miles: 13.03Boston 6 Blue Miles: 6.01Adios Peach Miles: 22.00Boston 5 Grey Miles: 3.00
Sun, Jan 01, 2017
Running MilesSwimming YardsBike Miles
13.030.0010.00

ChTrShBa

Hefner Sunny Day w/JB, BE, IC, JH

Post-run spin

Adios Black Miles: 13.03
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Mon, Jan 02, 2017
Running MilesSwimming YardsBike Miles
6.020.000.00

OC

Pacing Court on 1/4 repeats

Boston 6 Blue Miles: 6.01
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Tue, Jan 03, 2017
Running MilesSwimming YardsBike Miles
11.000.0010.00

5 spin

1 WU; 2 miles x 4; half mile recovery; 0.5 CD

HMP-10 to -15

Simulated HOU hill before finish

Strongest run ever had two weeks out from a Half

5 Spin

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Wed, Jan 04, 2017
Running MilesSwimming YardsBike Miles
0.000.0012.30

later p.m. Spin & Lift (legs, Ch, Tr)

Fairly tired today due to back-to-work and lack of sleep.  Recovery day was needed.  Also bitter cold back half of this week is unmotivating for running.  Feeling 10% of back issue: over break either too much running or grocery bag lifting or sitting....who knows.

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Thu, Jan 05, 2017
Running MilesSwimming YardsBike Miles
10.000.000.00

Late p.m. (20 w/WC of 9)

Pre Run: Ba; Cu; Sh; Shr

Treadmill: 3 WU; drills + striders; 5 mile Tempo at ~ HMP (30:30 overall; went out little slower and finished faster); 2 CD 

Core Drills

Adios Peach Miles: 10.00
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Fri, Jan 06, 2017
Running MilesSwimming YardsBike Miles
3.000.0017.00

Snow Day (3-4" overnight)

10 spin

Legs/Triceps/Chest

3 recovery pace

7 spin

- left achilles little tight; likely from treadmill workouts this week

Boston 5 Grey Miles: 3.00
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Sat, Jan 07, 2017
Running MilesSwimming YardsBike Miles
12.000.006.00

Snowy trails = treadmill watching Netflix

8 at easy (8:00 to 7:40 ish) then last 4 at 6:10 ish (closed hard over last 1/4; also began last mile uphill to simulate HOU).  Kept a heater on while running to simulate warmer forecast for HOU and got kinda hot/sweat.  Had to stop twice for rr break.  No water.   Honestly felt really strong on FF (although a shock at first when speeding up off that easy pace) and hopeful for a nice PR.

6 on bike to CD

Adios Peach Miles: 12.00
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Totals
Running MilesSwimming YardsBike Miles
55.050.0055.30
Adios Black Miles: 13.03Boston 6 Blue Miles: 6.01Adios Peach Miles: 22.00Boston 5 Grey Miles: 3.00
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