Edmond Runner

Week starting Mar 05, 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
60.990.0032.10
Boston 6 Blue Miles: 10.31Adios Peach Miles: 8.01Adios 3 Blue Miles: 12.40Adios Black Miles: 11.21Boston 5 Grey Miles: 6.01Adios LTD Silver Miles: 13.05
Sun, Mar 05, 2017
Running MilesSwimming YardsBike Miles
10.310.000.00

Hefner with JB and Blake.  Overcast/hazy 58 w/21-31 South; H87%

Felt so-so heading out and tough running into wind; but the JB effect kept using running a strong pace.  Got in a really fast mile with wind to back and finishing up (5:44).  Overall great to be running with friends and get in some fast work.

Lifted: legs; back; curls

Core; R's; ART

Boston 6 Blue Miles: 10.31
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Mon, Mar 06, 2017
Running MilesSwimming YardsBike Miles
8.010.0010.00

Pre-run: 5 miles

OC solo; 80-77 degrees; SSW 17-26 (was closer to 50 mph earlier in day); H52; DP57

Pollen for cedar little lower but smell the Bradford Pear trees and also Elms are pollinating; I could feel it with light-headedness and shallower breathing.  

Felt so so but not used to this heat nor wind.  Had to take a nap before running so not back in until 7:30.  Need to get better rest/sleep and eat better (tied-together). 

Post-run spin: 5 miles

Adios Peach Miles: 8.01
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Tue, Mar 07, 2017
Running MilesSwimming YardsBike Miles
12.400.000.00

Hefner Stars & Stripes with JB (and a little running with Nate).

Adios 3 Blue Miles: 12.40
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Wed, Mar 08, 2017
Running MilesSwimming YardsBike Miles
0.000.0012.00

Napped

Biked

Lifted: chest, triceps, shoulders, back, shrugs

Core; R's; ART

High pollen: mold, cedar, grass

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Thu, Mar 09, 2017
Running MilesSwimming YardsBike Miles
11.210.000.00

Hefner; Tempo day with JB and Blake; JB feeling some post-marathon hard training/hot day fatigue so left after WU.  Blake fell off on the both tempo repeats (I wasn't going for repeats but thought it would help him).  Had one of my stronger runs on a super hot March windy day with high pollen.  Avg 6:39 with/jog recovery;  avg 6:33 on strictly tempo.

R's; ART

Adios Black Miles: 11.21
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Fri, Mar 10, 2017
Running MilesSwimming YardsBike Miles
6.010.0010.10

Pre-run spin

OC recovery run with Court; 57, overcast/clouds, ENE 10; Pollen: high trees (cedar/elm), low ragweed, medium mold; legs tired and felt the allergies.

Core Drills; R's; ART

Boston 5 Grey Miles: 6.01
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Sat, Mar 11, 2017
Running MilesSwimming YardsBike Miles
13.050.000.00

MLR at Hefner w/Blake

Hands frozen at finish

Adios LTD Silver Miles: 13.05
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Totals
Running MilesSwimming YardsBike Miles
60.990.0032.10
Boston 6 Blue Miles: 10.31Adios Peach Miles: 8.01Adios 3 Blue Miles: 12.40Adios Black Miles: 11.21Boston 5 Grey Miles: 6.01Adios LTD Silver Miles: 13.05
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