Edmond Runner

Robert E Brady Memorial 5K

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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
74.450.000.00
Running MilesSwimming YardsBike Miles
13.150.000.00

Nice 1pm run with JH; also JB and Connor. Hefner. Got in a good "burn off yesterdays high carbs" which included ~1.5 miles of easy hills. Run was over in seemingly no time as we are in a groove with training. Very easy pace was perfect in setting up our last of the big mileage weeks; then on to some racing weeks!

88-->78 temp fall; stronger N winds; humid; 1628; DS Trainer

Lifted lower

ART

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Running MilesSwimming YardsBike Miles
11.130.000.00

4 pm run with JH; 81 w/6 mph S; 49 DP; sunny but clothes stayed dry!  

In-the-groove easy run including 10 x 16-17 sec Hill Sprints at 5:00-5:30 pace; recovery all the way over hill.  These have gotten significantly easier for us.  8:03 overall pace for today.  There was an odd mile where we ran with JW who thought all school kids should aim for "D's" since it was still passing and appeared to believe that Krypton is a real place!!  I would like to think he was joking around...but don't.  

Plans this week based on tomorrow's forecast is Tempo Tuesday!

Lifted upper.

ART

Comments(1)
Running MilesSwimming YardsBike Miles
11.180.000.00

Blake, Eric, JB, JH, and me!  4pm Tuesday Tempo.  1604; 48DP; 83; SE 6-20 mph

....I hit 6 miles at 6:15 avg....then took my turn at getting dropped by hitting the wall on 4 miles back to car....

Hit my goal avg and had a nice day with friends who were all putting in similar effort; as Jake would say...just have to stay hunger!

ART

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Running MilesSwimming YardsBike Miles
10.110.000.00

4 pm with JH; low 80s and low DP; sunny; 16004; Super easy day when done before realizing hit daily goal; could have ran this twice today.  Small aches from Tuesday Tempo (bottom/arch of right foot; calf spasms; woke up with pain in off-center back) are all fading away so hopefully just adapatation.  Decided to skip full-on speedwork tomorrow and race Saturday instead.

Lifted lower

ART

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Running MilesSwimming YardsBike Miles
10.120.000.00

4pm run with JH; 84 with 12 mph E; 51 DP; 1598; full sun and little warmer than last few days; high allergens.

Easy pace overall; Drills; 6 x 200 (400 rec) mainly 5:17-5:30 pace; indulgent last rep at 4:35 mile pace!  Right fascia/arch still slightly sore and calves twinged here and there.  Signed up as is JH to race a 5K; hoping the weather is nice cause he should get a nice PR and hopefully I can get an age-group PR.

ART

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Running MilesSwimming YardsBike Miles
10.150.000.00

4pm run with JH; 1584; 84 and full sun; warm and South Windy. Just a get it done day that seemed to take forever. Other stuff on my mind like D and PHX where-to-stay. Felt much better once done and hit OK Runner with JH. BTW...if biking bus cooling and the shades are down, don't be fooling and get out of town.

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Race: Robert E Brady Memorial 5K (3.107 Miles) 00:18:36, Place overall: 2, Place in age division: 1
Running MilesSwimming YardsBike Miles
8.610.000.00

7 pm race with Court and JH; DP 51; 79 w/10-12 SE wind; sun going down.

3:35, 3:39; 3:48, 3:49, 3:35 (~ 9-10 seconds that goes somewhere; typical Garmin stuff where doesn't get course correct on a turnaround or around curves; or just how they measure a course slightly long)

Led through 1st K and had a college kid gap me about 1.5 in; I didn't really care as I had my own agenda in this race and he ending up staying exactly the same distance ahead throughout.  I could have pushed it in middle but never looked at watch and didn't know how "pushing" would work out since this was an experimental race after not tapering and running 10 on Friday.  Also with out-back had to go over 6 gradual-type speed bumps and was slightly nervous since still healing from Hefner sidewalk fall.  (Wilp almost did fall on cooldown when tripped on one)

At finish breathing was very reasonable and felt I could have stayed on the pace just prior to kicking last 1/3 of K.  After I did have an upper resp burning which might tie-in with cutting hay in the surrounding fields.  Didn't really "feel" this race so very happy with outcome.   Elated at outcome for JH and his sub-20!  Many thanks to his family for the Earls post race food!!

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Running MilesSwimming YardsBike Miles
74.450.000.00
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