| 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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| | Running Miles | Swimming Yards | Bike Miles | | 190.88 | 0.00 | 93.40 |
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| Boston 6 Black Miles: 61.42 | Boston 6 Blue Miles: 22.62 | Adios Peach Miles: 33.60 | New Blue Adios 3 Miles: 52.92 | Adios 3 Blue Miles: 12.81 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.51 | 0.00 | 0.00 |
| Hefner; 81-84 degrees; hot and windy
WU & Drills w/Blake, Nate, JHat
Rest: 8 x 1/4 repeats with equal+ recovery; felt a little of the HM but not really too bad; need to get back to feeling lean....
Too tired to do anything else; did eat free Chiptole on Teachers Week (and a donut in honor of JB)...back to feeling lean....
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| Boston 6 Black Miles: 7.51 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.11 | 0.00 | 0.00 |
| OC recovery run with Court; also did 3 laps of hill loop
C-R-T
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| Boston 6 Blue Miles: 7.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.51 | 0.00 | 0.00 |
| Hefner with JB and Blake; picked it up to fast for a few miles; felt so so as haven't eaten the best post HM and it was hot/windy. Too tired to do any other once home.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| ART
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| | Running Miles | Swimming Yards | Bike Miles | | 16.33 | 0.00 | 0.00 |
| NHP to around Hefner and back; 10 miles at Steady State; w/Blake
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| Boston 6 Black Miles: 16.33 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.01 | 0.00 | 0.00 |
| OC with Blake; 3-mi on hill loop Lifted pre-run all but back | |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| OC with Court
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| Boston 6 Blue Miles: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.52 | 0.00 | 0.00 |
| Little Black Book workout: 4 x "2km" w/3-4 min recovery; 1/4 Fast = 4 x 1.2 mi
Felt tired and am tired. Got it done. Nothing else.
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| New Blue Adios 3 Miles: 8.52 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.81 | 0.00 | 0.00 |
| Steady State w/BE at Hefner; 9 miles in 6:44 OA but did stop at all water fountains; counterclockwise; stormy day; mid 70s, N12-20mph, humid, sunny, hot....for 1st 6-7 miles; then clouds blocked sun; but N wind picked up as headed back to cars. Overall pleased with effort. Also ran this in trainers which typically don't do. Only felt right ankle when pushing hard into wind; so def getting better (had been using CEP brace).
1730 the not so good news
Core; R's; ART
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| Boston 6 Black Miles: 9.81 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Treadmill; 41:38; raining out.
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| Boston 6 Black Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.61 | 0.00 | 0.00 |
| Pre-run: lifted all but legs
Run; WU; drills; Strava Segments workout on "Heffner Dam"; goals accomplished; 1722
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| New Blue Adios 3 Miles: 12.61 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| OC w/Court; 5 laps of hill loop; pretty hot out and very high allergens; had sore throat fairly bad for last few day and weary; starting to feel back a little; had 2 Mothers Day's and Steves BD so on the go all weekend and eating poorly. Such is life.
Core; R's; ART
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| Boston 6 Black Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 0.00 |
| Lifted: legs, back, triceps
Solo OC
Back been worst in months today; double core; also Rs and ART
Horrible allergies from grass pollen
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| Boston 6 Blue Miles: 8.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.50 |
| OFF running due to even worse feeling of being sick; sore throat; hot (but no fever as 98.1); wore out; pollen counts still high
Biked around 50 minutes
Lifted: full body; Core and R's
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 6.50 |
| Rain/Thunderstorm day; also still dealing with sinus infection & allergies (sore throat; harder to breath; fatigue; etc). Ate and napped first; then biked and ran.
3 x 2 miles at HMP to 10K pace; OA 7.5 in 57:01
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Even spin
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| | Running Miles | Swimming Yards | Bike Miles | | 11.06 | 0.00 | 0.00 |
| Ran with BE at Hefner; Scott Smith ran with us for about 3 miles as he was doing 20 from Olverholser. We picked it up on a few miles; my breathing capacity is poor right now from allergies and sinus infection; also gained weight due to the fatigue and lack of being able to run; kind of frustrating.
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| New Blue Adios 3 Miles: 11.06 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.51 | 0.00 | 11.00 |
| OC run with Court including 5 laps of hill loop; biked later; decided to cancel BB10K due to Abby's condition of poor health due to cancer/tumors.
Biked around 10pm
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 3.00 |
| Pre-run spin
Lifted: legs, chest, triceps
Run at OC: only one loop around due to rain/lightning (2.80)
Treadmill: 3.70
Core; R's; ART
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| | Running Miles | Swimming Yards | Bike Miles | | 8.76 | 0.00 | 0.00 |
| OC with Court; warm and muggy; feeling blah; still sick and sick of school drama
CRA
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| Boston 6 Black Miles: 8.76 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.31 | 0.00 | 0.00 |
| OC w/Court at her pace; 88 degrees; wore out from having to move rooms at DCHS.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 18.00 |
| Got out too late and not heat adapted; but needed the sleep-in from stressful week. Started of 1st loop with Court then ran on my own. Didn't want to push effort just to run easy as it heated up fast and full sun/windy.
PM spin of 57:40
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| Boston 6 Black Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 8.30 |
| Pre-run spin
w/Court at OC; included some hill loop; after Church run and felt fatigued.
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| New Blue Adios 3 Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.71 | 0.00 | 0.00 |
| Solo at Hefner; got out too late and paid for it with jacked heart rate and difficulty staying motivated in the heat. Did run 6 miles Steady State (6:53 avg) but had too stop often for water fountains and water I was carrying. But now isn't a time I have to be at any peak performance level, so just keeping some SS in my running will allow it all to come together later. Talked to JH who told me he ran a 5:29 mile during hot after-work training. Talked with Byron who told me he forwarded the GT article to the OKC Marathon Race Director. Lots of activity at the lake on this Memorial Day.
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| New Blue Adios 3 Miles: 11.71 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.58 | 0.00 | 0.00 |
| pre-run lifted: legs; triceps; chest
Hefner w/Blake; mid 80s; little wind; angry biker; partly cloudy and lower DP
6 x 1/4 replaced fartleks with equal recovery
ART
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| | Running Miles | Swimming Yards | Bike Miles | | 3.01 | 0.00 | 21.10 |
| morning spin: 21.1 miles; 68:05
late evening run; called it quits to do DP of 60 and feeling tired from physical and mental frustrations from work; tomorrow will be a new day....
Core; R's
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| New Blue Adios 3 Miles: 3.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 190.88 | 0.00 | 93.40 |
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| Boston 6 Black Miles: 61.42 | Boston 6 Blue Miles: 22.62 | Adios Peach Miles: 33.60 | New Blue Adios 3 Miles: 52.92 | Adios 3 Blue Miles: 12.81 |
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