Edmond Runner

Week starting Jun 25, 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
67.610.0017.10
Adios Peach Miles: 10.03Boston 6 Black Miles: 20.32Boston Blue 6 Miles: 6.01New Blue Adios 3 Miles: 10.00Aktiv Adios Miles: 21.25
Sun, Jun 25, 2017
Running MilesSwimming YardsBike Miles
10.030.000.00

Core; R's

OC w/Blake

ART

Adios Peach Miles: 10.03
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Mon, Jun 26, 2017
Running MilesSwimming YardsBike Miles
13.020.005.00

Pre-run spin of 16:00

OC solo; right piriformis (guessing...but might just be high hamstring; where leg meets butt) tight almost entire run; legs seem to have gotten used to higher mileage (for me) so need to consistently hit core drills to get rid of this potential injury problem

p.m. Solo at OC; not too bad on this double but nothing fast Core; R's; ART

Boston 6 Black Miles: 7.01Boston Blue 6 Miles: 6.01
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Tue, Jun 27, 2017
Running MilesSwimming YardsBike Miles
10.000.000.00

2x Hamstring stretches

Pre-run lifted all but legs

OC w/BE for 6 x 1/2 miles; high right hamstring/butt pain that loosened up enough to do some repeats after couple mile wu and drills; kept it conservative on first couple and then ran in the hoped for range of sub-19 5K pace (where I want to be for today on the last week of base miles); 88 degrees; S 17+; very high grass pollen (feels like I have hay fever in mornings)

Core; R's; ART

New Blue Adios 3 Miles: 10.00
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Wed, Jun 28, 2017
Running MilesSwimming YardsBike Miles
7.000.0012.10

Lifted legs and arms pre-run

Ran OC with Court; upper right hamstring tight/dull pain entire run; but after walking dog post-run didn't feel as bad.  But it still is a concern and might have to be more conservative and avoid running faster and hills (or take some days off).

AM spin of 37:20

Boston 6 Black Miles: 7.00
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Thu, Jun 29, 2017
Running MilesSwimming YardsBike Miles
7.000.000.00

OC w/Blake and Stephen (on bike); chose here due to S13-30 mph which would be tough at Hefner.  Decided on tempo intervals of 2 miles; after going faster than planned on 1st set decided pace was more HM summer temp tempo and only did 2.  Concerned about tight right upper hamstring but loosened up enough to do the workout.  Didn't push it any further than solid effort in the heat/wind.  Ran each interval in opposite direction around OC; both are easier 1st mile and tougher last strictly based on uphill.  (1st 6:35 avg; 2nd 6:28)

Core; R's; ART

Aktiv Adios Miles: 7.00
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Fri, Jun 30, 2017
Running MilesSwimming YardsBike Miles
6.310.000.00

OC recovery w/Court; right upper hamstring very tight and couldn't extend leg forward without some pain.  76; DP63; ESE9-16; muggy.

p.m. Lifted legs; back; triceps; core; R's.

Boston 6 Black Miles: 6.31
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Sat, Jul 01, 2017
Running MilesSwimming YardsBike Miles
14.250.000.00

Roll8 pre run

NHP-Hefner with Blake (and landrunners); super muggy w/DP72; hazy; never encountered more gnats on south side of lake than today. Kept pace easy and hamstring didn't bother me too much, but still noticeable. Starbucks after.

Aktiv Adios Miles: 14.25
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Totals
Running MilesSwimming YardsBike Miles
67.610.0017.10
Adios Peach Miles: 10.03Boston 6 Black Miles: 20.32Boston Blue 6 Miles: 6.01New Blue Adios 3 Miles: 10.00Aktiv Adios Miles: 21.25
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