Edmond Runner

Week starting Jul 27, 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)

 

Favorite Blogs:

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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
85.340.0034.80
Running MilesSwimming YardsBike Miles
10.250.003.50

Strength work: legs only

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Running MilesSwimming YardsBike Miles
17.300.008.20

am:

Pre-run spin

Solo at OC; easy pace; 78; HI 78; DP 62; HU 57; 1698

pm:

Solo at OC; easy pace w/11 x straights on track (6:55) & one mile faster (6:22); 80 and slightly muggy; wind 2-3 mph; Adidas Adios; 1690; DP 63

Run form drills

Post-run weights: chest/triceps

 

 

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Running MilesSwimming YardsBike Miles
14.150.005.20

am: OC with Court; 85; HI 85; DP 62; 44%; 1660 Run form drills Includes track work: 2x400 (1:22, 1:21); 3@800 (2:48, 2:46, last tried to run in a more comfortable manner = 2:50) (400 meter recovery for all); 1@1/2 mile on road (after a break due to heat & some nausea decided to throw in one more on asphalt around soccer field; 2:58 which is 2:55 for 800; about right due to not feeling it at this point and not a flat course).

pm:

OC with Court; 79 and muggy (rain on the way); recovery pace; DP 62; 1684

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Running MilesSwimming YardsBike Miles
8.500.0017.90

Pre-run spin

OC rain run with Court; easy pace; ran with Pillow just a bit to chat

Spin: 11.1 (~33 min) waiting for treadmill

Treadmill sweat run: 3 mi recov pace

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Running MilesSwimming YardsBike Miles
8.000.000.00

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Running MilesSwimming YardsBike Miles
10.140.000.00

Go OU

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Running MilesSwimming YardsBike Miles
17.000.000.00

Slo down

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Running MilesSwimming YardsBike Miles
85.340.0034.80
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