Edmond Runner

Week starting Aug 10, 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
53.710.0013.50
Running MilesSwimming YardsBike Miles
9.000.000.00

At OC with Court; 89; 95 HI; 54%; DP 71; 1662

Loop WU; 4 mi of Hill Loop with 7 downs 5:45-5:55 pace (heart rate was jacked BT by this effort! ...dew point effect).  CD

Lifted weights: legs, curls, stomach, back

ART

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Running MilesSwimming YardsBike Miles
8.750.000.00

Ran with JB and JH at Hef; 91; 17-20 mph N; 62 DP; 53% 1658

Included a 2 mile stretch of running: .6 at 6:30 pace; 1.0 in 6:43 pace (was going to go 7:00 but couldn't slow down to it); .4 at 6:21 pace = impromptu steady state-tempo pace

Some parts of today felt like a "tank run" as working to hit a better race weight; pleased with today's run and also impressed with the efforts of my running mates!

 

ART

 

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Running MilesSwimming YardsBike Miles
8.500.000.00

OC run with Court; 87 --> 83; full sun; DP 59; 47%; 1640

Recovery pace with exception of 8 track laps hitting 16 straights at 3K-5K pace; mile averages for those two miles: 6:45 and 6:50 with slow jogs on ends.

Run form drills.

Predicted tank run but didn't happen by taking Generation UCan 45 min before out the door; late start and ate supper post-run.

ART

Comments(1)
Running MilesSwimming YardsBike Miles
8.660.000.00

Ran at Hefner with JH who drug me through a mainly easy run that seemed tough = full sun and 91; heartburn for unknown reason; low on calories and carbs; on feet all day. 1638

We threw in a solid 3 mile stretch of ~ 7:20 which was a nice effort in heat/sun and into wind.

Thanks to JH who bailed me out with a post-run cold water as I was unprepared due to 1st day back teaching.

I feel like we both are tweaking training in good ways which will allow things to fall in place with upcoming races!

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Running MilesSwimming YardsBike Miles
7.250.000.00

OC with Court; 86 --> 82; 7-15 mph SSE; DP 63 to 65; 43% to 59% increase; 1662

Wore out from long day and didn't hit trail until around 8 pm; with sun going down into dark ran some quality work on track after WU run and drills.  DS Racers

3 x 800 with 800 recovery; 2:58 (due to no striders in warmup and didn't check lap splits; shows my effort thought "hard" but wasn't moving as fast as thought); 2:48; 2:42

Picked this workout up from an old Masters training book and a 5K workout plan it has for my Brookhaven goal; this workout is for 3-weeks out and if going to race on Sat; I plan to either race or time trial.

ART

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Running MilesSwimming YardsBike Miles
0.000.0013.50

spin bike on a 99 degree afternoon

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Running MilesSwimming YardsBike Miles
11.550.000.00

1700

Run with Blake at Hefner; 7:00; 77 --> 80; DP 70; humid; overcast; wind SSE 7-11 mph

WU drills and 2 mi easy pace w/striders; DS Racers

Time Trial: my plan was to run from SS water fountain 2 or 2.5 miles (E then N towards dam); Blake didn't know his fitness so chose to go out ahead of me to give me someone to catch; he planned to run 6:15 heading out; I wanted to go 95-98% of goal pace (5:52 to 6:02).  So I counted to 40 sec and took off; he was already way out and I never got close (reason being he hit 5:52 first mile and avg 6:00 for 2.5 miles); great run and confidence booster for him!  On to me.....

I was feeling tired from long week but also anxious before TT; shouldn't have weighed as was 4 lb heavier than day before due to more carbs in diet (so immediately didn't feel confident about that) (Note: no pepsi, cookie, or ice cream night before running goal race).  Also I have never ran sub 5:50 for a 5K and thus am trying to gain confidence in doing so.  

I didn't want to run a solo TT but ended up doing that on a day that was too high of a DP for trying to hold the pace I planned....at least my mind told me.  I kept seeing 5:38 for first 400-500 meters and finally slowed down some and went 1/2 mi splits of: 2:54, 2:55, 2:58.  Slightly past this I was suffering from dew point and breathing effort of running hard and my mind was telling me I couldn't hold this any more...so I stopped.  Gulping air for about 30 seconds I decided to give it at least another go and ran 0.46 mi in 5:48 pace.  Overall 2 miles in 11:42.

Finished out running some recovery pace before getting back down to easy pace when we picked up Byron for 4 miles.

Overall:

1) I didn't really taper off quality work like I would for an actual race this week and also starting back to work had me mentally drained as well as more time on feet during day.

2) Allergies have been bad for me this week.

3) Wasn't at weight wanted to be pre-TT

4) Hate racing solo much less a TT

5) The DP was too high (didn't check it before run) and I should have went out closer to the 6:02 and maybe I wouldn't have stopped.  Maybe. 

Overall though I am still learning to run this pace and it wasn't really my day other than overcast and a slight tailwind.  If I can keep getting towards a better race weight and taper properly to peak for Brookhaven, along with a nice weather day...I still believe my legs are trained to get it done.  Just need my mind to follow....

Post-run:

Lifted legs; arms; 1654

Comments(2)
Running MilesSwimming YardsBike Miles
53.710.0013.50
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