Edmond Runner

Week starting Apr 20, 2014

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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
41.000.0024.00
Running MilesSwimming YardsBike Miles
13.000.000.00

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Running MilesSwimming YardsBike Miles
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Taper for OKC HM begins: cross trained 70 min

Lifted lower (heavy) and arms

Hip work

ART

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Running MilesSwimming YardsBike Miles
8.000.000.00

Taper Cruise Intervals per McMillan Plan w/Court at OC

80 degrees and full sun = not ready for this!

Running Drills and 2 mi WU 

5 x 1K; range 3:45-3:51; worked on making it moderate effort using Garmin pace to avoid 5K pace; ran in DS Trainers to protect sore heel (along edges)

Lifted upper and back 

Hip Work

ART

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Running MilesSwimming YardsBike Miles
11.000.000.00

Solo OC easy run; 80 with 15-25 mph South; went hazy overcast with approaching front but stayed hot.

limited ART as felt lazy from heat training

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Running MilesSwimming YardsBike Miles
5.500.000.00

70 with 20-25 mph; full sun

Ran with Court at OC; following McMillon taper week: 9 x 1 min 10K pace with 1 min easy run between.

Hip work

ART

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Running MilesSwimming YardsBike Miles
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30 min of crosstraining per McmIllon = vacuuming!  ha

ART

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Running MilesSwimming YardsBike Miles
3.500.000.00

a.m. Shakeout run with Court at OC; right at 159.0

66 with 15-22 mph S; muggy; allergy count that bothers me is up = feel a little "hay fever"

Run Form drills

Recovery run pace for me on chat

OKC HM tomorrow!  In PR shape but not going to get PR weather on an already tough course.  Plans are to get a top 3 in AG which have never accomplished at OKC.  I am still not counting out my bigger goal; gotta go for it.

Good luck to all running tomorrow and Run to Remember!

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Running MilesSwimming YardsBike Miles
41.000.0024.00
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