Edmond Runner

Week starting Jul 23, 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
40.330.000.00
Aktiv Adios Miles: 29.32Adios Black Miles: 8.01Boston Blue 6 Miles: 3.00
Sun, Jul 23, 2017
Running MilesSwimming YardsBike Miles
7.010.000.00

After Church run w/Blake OC/Rankin

Aktiv Adios Miles: 7.01
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Tue, Jul 25, 2017
Running MilesSwimming YardsBike Miles
6.690.000.00

OC with Blake; ran 8 straights for striders then hit 4 x 1/2 mile (6:12 to 6:26); legs don't have much power; squats/lunges leaving them flat; also need to get back to lifting leg weights and then hopefully hills once completely healed up.  (This speed work didn't set me back any as next day actually felt less pain in butt/hamstring...although legs dead).  Also have to lose some lbs at some point.

Aktiv Adios Miles: 6.69
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Wed, Jul 26, 2017
Running MilesSwimming YardsBike Miles
5.410.000.00

OC morning with Court; felt dead = tired, no motivation, and doing squats/lunges has left my legs flat.  Let court hit hills while I ran 3/4 soccer loop and walked 1/4.  

Post-run leg weights

Aktiv Adios Miles: 5.41
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Thu, Jul 27, 2017
Running MilesSwimming YardsBike Miles
8.010.000.00

Pre-run: full body except legs

Got to OC and rain/lightning/high wind storm hit; had to sit and chat for 1-hr and then it was still 100% humidity and light rain and wet shoes run; since the tempo repeats was shot we opted for track and did 20 x straight aways.  Feeling better all the time = drills, band exercises, standing squats, lunges, backing off of speed-pace and miles.

Adios Black Miles: 8.01
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Fri, Jul 28, 2017
Running MilesSwimming YardsBike Miles
3.000.000.00

2 x Lunges/Squats (one set before running); band exercises; pre-run lifted legs

Went to OC for 5...miserably real feel 97 and DP mid 70's...quit at 3.  Legs also alreay fatigued from lunges/squats/lifting.  Took Dylan back up and walked over a mile.

Core; R8; ART

Boston Blue 6 Miles: 3.00
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Sat, Jul 29, 2017
Running MilesSwimming YardsBike Miles
10.210.000.00

Pre-run lifted all but legs, shrugs, shoulders

OC with Blake

Aktiv Adios Miles: 10.21
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Totals
Running MilesSwimming YardsBike Miles
40.330.000.00
Aktiv Adios Miles: 29.32Adios Black Miles: 8.01Boston Blue 6 Miles: 3.00
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