| 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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| | Running Miles | Swimming Yards | Bike Miles | | 50.23 | 0.00 | 0.00 |
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| Boston Boost Or Miles: 18.45 | Boston Boost Or P2 Miles: 5.83 | Energy 2 ESM SolarR Miles: 10.50 | Adidas Adios Boost Or Miles: 7.80 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 0.00 | 0.00 |
| OC solo afternoon; easy pace (OA 7:55); included 2.5 miles of hill loop. Crazy-super windy. Pollen count 9.9 (high) which noticeably hindered my breathing today
Lifted Lower
Hip drills
Wobble Board step 1
ART
Dewpoint:
46 °F
Humidity:
49%
24-hr Rainfall:
0.00 in.
Wind:
NW at 24 mph
Wind Gusts:
34 mph
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| Boston Boost Or Miles: 8.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.15 | 0.00 | 0.00 |
| OC late afternoon; very high pollen (10.70); sunny with chill in air; Started in Boston Boost and finished in older pair of Adios Boost 2.
1 mi WU with Court; drills; paced Court on 2.5 HM Tempo (RH plan for race week); changed shoes and went to track. Legs were little tired but didn't want to pass up an evening like this just for fresher legs. Plus the Boston Marathon today got me fired up; especially JB who rocked it out hitting a 2:35.
6 x 800 repeats with 400 recovery. First one just went easy then tried to be more diligent; highest point in County track gave me some wind to fight each time heading W, but held pace. 3:04, 2:58, 2:56, 2:55, 2:56, 2:49
Still breathing poor due to allergens; but also finding some determination & speed. Best repeat workout in some time. Tonight was definitely a W for me.
Lifted upper
ART
Dewpoint:
32 °F
Humidity:
36%
24-hr Rainfall:
0.00 in.
Wind:
5 mph
Wind Gusts:
10 mph
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| Boston Boost Or P2 Miles: 3.50 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.25 | 0.00 | 0.00 |
| OC, Dog Park, Edmond HS hills, OK Runner...and back. 76 degrees and full sun; people mowing everywhere; strong S wind and 8.8 on pollen. Boston Boost. Easy pace.
Big time hills made "easy" relative. Glad to get back on them. My Draper. Also good time talking to Tim at OK Runner.
ART
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| Boston Boost Or Miles: 10.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| late afternoon OC w/Court; legs tired; allergies evident; overcast and nice temps for running; included 6 x .23 mile at SS pace (Court's 5K effort = 7:10-7:20 mi pace)
Lifted lower
Hip work
Wobble Board
ART
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| Energy 2 ESM SolarR Miles: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.13 | 0.00 | 0.00 |
| 4pm Hefner; solo; overcast and humid (glasses fogging up when wind to back); 64; DP 61; ESE 9 mph w/gusts 15; RH 89%. Pollen: med-high 8.8. Seeing setup for OKC Marathon that will be this weekend!
Finally starting to see signs of life as things are coming back around. Little surprised at my outcome today because legs are tired. But just felt motivated for whatever reason and got it done.
WU: 2.33 miles with run drills and 6 x striders
6 mile tempo: tried to not take out too fast and be able to finish strong; goal accomplished: 6:44, 6:41, 6:33, 6:33, 6:34, 6:13 (OA 6:33 pace). Rating: W
Got to have brief but nice chats with JH and Byron.
Lifted legs
Hip Drills
Wobble Board
ART
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| Boston Boost Or P2 Miles: 2.33 | Adidas Adios Boost Or Miles: 7.80 |
| | Comments(1) |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Lifted upper
6pm solo unwind-run at OC; hot; pollen very high 10.9; OKC HM tomorrow; nice day hitting Expo and relaxing; talked with Chisolm on the trail & JH, ED, Tim, Connor, Andrew, Ashley, Kelsey, David Manguno, Chuck & Mary, Julie, Gus at Expo. Good to catch up!
Run drills and 6xstriders
Hip Drills
ART
Dewpoint:
48 °F
Humidity:
32%
24-hr Rainfall:
0.00 in.
Wind:
SW at 4 mph
Wind Gusts:
9 mph
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| Energy 2 ESM SolarR Miles: 3.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 50.23 | 0.00 | 0.00 |
|
| Boston Boost Or Miles: 18.45 | Boston Boost Or P2 Miles: 5.83 | Energy 2 ESM SolarR Miles: 10.50 | Adidas Adios Boost Or Miles: 7.80 |
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