Edmond Runner

Week starting Jan 22, 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
Running MilesSwimming YardsBike Miles
48.960.0020.10
Boston 6 Blue Miles: 7.01Adios Peach Miles: 9.71Adios LTD Silver Miles: 32.24
Running MilesSwimming YardsBike Miles
0.000.0010.00

Bike

Lifted: curls, back, shrugs, shoulders

Still feel lousy; maybe 80%; taking mucinex now which seems to be helping that problem

Core drills as always

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Running MilesSwimming YardsBike Miles
7.010.000.00

OC with Court; 5 x 1/4 and a 1/2 for her workout.

Boston 6 Blue Miles: 7.01
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Running MilesSwimming YardsBike Miles
9.710.000.00

Hefner with Blake; 74 degrees & gusts up to 29 mph SW

Only feel about 85% fromm being sick

5 x 1 mile; gave up on one into wind but rest were in acceptable marathon workout range.

Tough day but getting well and will get better.

Post run: lifted chest and triceps; core drills

Adios Peach Miles: 9.71
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Running MilesSwimming YardsBike Miles
0.000.0010.10

High Cedar Pollen Day and feeling it....

Trying to freshen legs a little and stayed on bike

Lifted full body

Feel about 88% healthy from "flu".

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Running MilesSwimming YardsBike Miles
11.830.000.00

Main workout = 10 mile MP tempo

WU/CD with JB and Blake

Felt about 90% today; still have cough and slight fatigue

Went counterclockwise outta Stars and Stripes SE corner; 9-14 mph NW wind was troublesome

Wind Chill was around 38; Temps in low 40's; Sunny

1664; best in over 2 years!

Core drills

Adios LTD Silver Miles: 11.83
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Running MilesSwimming YardsBike Miles
20.410.000.00

First 20 miler in forever; below freezing WC entire run; NW 9-16

Ran up and back onto dam; then car to Whole Foods; then at SS I went west and blake went back to vehicles running last mile fast.  I felt it was a grinder going into wind and it wore on me; did progressively get faster but only last 1/2 mile was at pace.  Overall since hit 10 miles on Thursday really just needed at time on feet LR and got that at 2:37:16.  Later in day felt a little sore.  Overall this run let me know that PHX should still be a go.  Took two gels (WF and Police one with Caff); had a small bottle of water at SS.

1652 = also haven't seen in a few years!

Adios LTD Silver Miles: 20.41
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Running MilesSwimming YardsBike Miles
48.960.0020.10
Boston 6 Blue Miles: 7.01Adios Peach Miles: 9.71Adios LTD Silver Miles: 32.24
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