Edmond Runner

Week starting Jan 29, 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
64.550.0029.00
Boston 6 Blue Miles: 15.61Adios Black Miles: 11.15Adios Peach Miles: 13.94Adios LTD Silver Miles: 23.85
Sun, Jan 29, 2017
Running MilesSwimming YardsBike Miles
8.100.000.00

OC with Blake; included 4 laps hill loop; legs decent; 64 degrees; nice weather; recovery pace

Boston 6 Blue Miles: 8.10
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Mon, Jan 30, 2017
Running MilesSwimming YardsBike Miles
7.510.007.00

Record high tie at 74; sunny; NW wind; pollen in 3 categories at lower levels (weeds, trees, mold)

Paced Court: 4 x 1/2; 1 x 1 mile; all 7:33-7:44 pace

Nice weather day; legs felt like recovering fine from 20 miler; still only feel about 95% with drainage and allergies

post run bike

core drills

Lifted chest; triceps; biceps; back

Boston 6 Blue Miles: 7.51
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Tue, Jan 31, 2017
Running MilesSwimming YardsBike Miles
11.150.000.00

Hefner with Blake; 72 and sunny at start; 7-12 mph SSW

Main workout was 3 x 2 mile repeats; I chose to run Blake's workout of HMP-10 sec (via Hanson's plan).  I managed to get it done even though not 100%..but getting close.  Into wind was a little tough but need to be "tough" since running full marathon in a few weeks.  My only concern is that today not doing the MP-10 could hurt me on Thursday's tempo; but since I was previously mixing HMP workouts with MP workouts in prepping for HOU, i think my body will handle it this week.  Fingers crossed!

1632  long time since this

Adios Black Miles: 11.15
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Wed, Feb 01, 2017
Running MilesSwimming YardsBike Miles
0.000.0010.00

Lifted full body

Biked

Core Drills

Left forefoot little sore in bones from yesterday's run; today a High tree and Low weed/mold day.  I could tell it immediately upon going outside (sneezing).

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Thu, Feb 02, 2017
Running MilesSwimming YardsBike Miles
13.940.000.00

WU with JB and Ian

Ran 12 mile MP Tempo with BE; first ever after work 12 miles around Hefner

Great day for the memory bank!

Adios Peach Miles: 13.94
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Fri, Feb 03, 2017
Running MilesSwimming YardsBike Miles
0.000.0012.00

pm Spin

Core Drills

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Sat, Feb 04, 2017
Running MilesSwimming YardsBike Miles
23.850.000.00

LR for 3:00 at Hefner; ran first 14 with Blake.  

Adios LTD Silver Miles: 23.85
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Totals
Running MilesSwimming YardsBike Miles
64.550.0029.00
Boston 6 Blue Miles: 15.61Adios Black Miles: 11.15Adios Peach Miles: 13.94Adios LTD Silver Miles: 23.85
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