Edmond Runner

Week starting Jan 11, 2015

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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)

 

Favorite Blogs:

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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
27.900.006.00
Boston Boost Or Miles: 6.00
Running MilesSwimming YardsBike Miles
6.250.006.00

pre-run spin

OC w/Court; Boston Boost; mist and fog recovery pace run.

 

 

36 °F
 
Dewpoint:
36 °F
Humidity:
99%
24-hr Rainfall:
0.00 in.
Wind:
SW at 3 mph
Wind Gusts:
4 mph

Boston Boost Or Miles: 6.00
Add Comment
Running MilesSwimming YardsBike Miles
8.000.000.00

4pm w/JH and Ian (Byron jumped in and ran with Ian last 2 of our faster); Boston Boost.

~ 1 mile warmup and run drills; headed S off dam for supposedly 4 at MP and then 2 at HMP.  Avg 6:33 for this 6 miles.  ~1 mi cool down.  Decent run but didn't feel easy; went out faster than planned by 10-15 sec per mile.

32 °F
wind chill: 
28 °F
Dewpoint:
14 °F
Humidity:
46%
24-hr Rainfall:
0.00 in.
Wind:
ENE at 4 mph
Wind Gusts:
5 mph

Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

OC beginning at dark run; recovery pace; Boston Boost

Lifted weights: lower (5 sets) and core

ART

35 °F
 
Dewpoint:
16 °F
Humidity:
46%
24-hr Rainfall:
0.00 in.
Wind:
Calm
Wind Gusts:
2 mph

Add Comment
Running MilesSwimming YardsBike Miles
5.500.000.00

Dusk to dark run at OC w/Court; for most part we each ran our own pace; ~7:35; Boston Boost; talked to David Wray who is back to running; saw JPillow cooking a tempo.  Very nice evening to run; since temp tonight is the forecast temp for HOU Sunday, I wore my shorts and singlet and it was good to be back in less clothing.

Weights: upper & core

Hip Work

ART

 

49 °F
wind chill: 
47 °F
Dewpoint:
25 °F
Humidity:
39%
24-hr Rainfall:
0.00 in.
Wind:
WNW at 5 mph
Wind Gusts:
6 mph

Add Comment
Running MilesSwimming YardsBike Miles
3.150.000.00

At dusk 5K recovery pace run w/5 striders; w/Court; Boston Boost

Lifted back/arms

ART

56 °F
 
Dewpoint:
23 °F
Humidity:
27%
24-hr Rainfall:
0.00 in.
Wind:
S at 11 mph
Wind Gusts:
16 mph

Add Comment
Running MilesSwimming YardsBike Miles
27.900.006.00
Boston Boost Or Miles: 6.00
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