| 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 | | 237.00 | 0.00 | 224.40 |
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| Boston 6 Blue Miles: 25.23 | Boston 5 Grey Miles: 43.78 | Adios LTD Silver Miles: 18.21 | Adios Black Miles: 23.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.09 | 0.00 | 7.30 |
| Hefner 12x200 | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 11.00 |
| am = bke pm = treadmill | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.30 | 0.00 | 0.00 |
| Hefner | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.30 | 0.00 | 21.20 |
| a.m. bike
p.m. run then bike
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 16.30 | 0.00 | 0.00 |
| FFLR = 14
Looking for my key = 2.3
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| | Running Miles | Swimming Yards | Bike Miles | | 7.02 | 0.00 | 12.00 |
| OC
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 10.00 |
| OC
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.22 | 0.00 | 0.00 |
| Hefner; 5 mile fast tempo
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| | Running Miles | Swimming Yards | Bike Miles | | 6.02 | 0.00 | 8.00 |
| OC
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.74 | 0.00 | 12.00 |
| OC | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Spin | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 13.29 | 0.00 | 3.00 |
| pm = 5.41 at OC + bike
am = Hefner; 4.07 km time trial
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 12.22 | 0.00 | 15.10 |
| Hefner 1pm
9pm 15.1 bike
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| Boston 6 Blue Miles: 12.22 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.12 | 0.00 | 8.10 |
| OC |
| Boston 5 Grey Miles: 8.12 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.20 | 0.00 | 0.00 |
| Hefner; 81 degrees in November!
Steady State 8 miles
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| Adios LTD Silver Miles: 10.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.01 | 0.00 | 0.00 |
| OC Recovery
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| Boston 5 Grey Miles: 4.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.21 | 0.00 | 11.50 |
| OC
Drills
8 x 100/100
Later evening spin
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| am spin = 14.0 | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 11.01 | 0.00 | 0.00 |
| Edmond and Mitch; frosty!
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| Boston 6 Blue Miles: 11.01 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.13 | 0.00 | 22.50 |
| am = spin
pm = OC run
Pm= bike 8.5 | |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.25 | 0.00 | 0.00 |
| Hefner: included 1/2 mile race week time trial (per Lydiard)
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| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 10.00 |
| Post lunch spin
pm = OC w/Court
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| Boston 5 Grey Miles: 6.01 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.01 | 0.00 | 0.00 |
| OC shakeout + striders in race shoes
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| Boston 6 Blue Miles: 2.00 |
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| | Race: |
Edmond Turkey Trot 5K (3.107 Miles) 00:18:10, Place overall: 20, Place in age division: 1 | | Running Miles | Swimming Yards | Bike Miles | | 7.96 | 0.00 | 10.00 |
| This wasn't the goal race, which is next weekend....but ended up being a goal-race! With my targeting a faster 5K and throwing in some Lydiard training techniques I knew there was a chance for me to break 18:30 for the first time since 5-years ago. I managed that and also almost broke my PR from 7-years ago when I ran 18:08 at age 42. Can't complain being 2-weeks from 50 and running within my PR time by 2-seconds!
Race weather was ideal for me at around 45 degrees with S wind 5-8 mph. Got in a good warmup and lined up with literally 1000s in attendance (counting fun runners). I had all these plans to stay regimented on a specific pace, but ended up never looking at my watch until finished. This race is very competitive and I ended up racing & in the last 2 kilometers decided the young kids I was running with had to be on sub 18 pace. That is where I left a PR on the course by not pushing harder until too late.
Typical of me is finishing hard and grabbing knees because can't breathe. That didn't happen today. So I am complaining to myself that I could have ran yesterday faster. Hopefully I will get another chance in the ever changing Oklahoma weather & week-to-week nature of getting older.
Fun day with Court being out on the course jogging & taking pics as she continues her comeback from PF. JB made it epic wearing his coonskin cap & breaking 17 off his State record marathon. Having a ton of fast team OK Runners in this race made it known we are still the team to beat around this town.
pm = spin
| | Comments(1) |
| | Running Miles | Swimming Yards | Bike Miles | | 13.41 | 0.00 | 10.00 |
| MLR at Hefner w/JB - feeling the 5K yesterday!
p.m. spin
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| | Running Miles | Swimming Yards | Bike Miles | | 16.56 | 0.00 | 0.00 |
| 8 am NHP: Lydiard 10 mile out-and-back; lower 30's; legs felt flat so did progression out; on way back tried to stay Steady State until last mile. This solo run helped me realize me distance fitness is coming back around also!
10:15 am: Court hadn't got out for her LR yet, so met up with her for a double. Glad she is coming back from her latest battle with PF.
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| Boston 5 Grey Miles: 6.54 | Adios Black Miles: 10.02 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 15.00 |
| OC + hills
night = spin
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| Boston 5 Grey Miles: 7.01 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.01 | 0.00 | 0.00 |
| OC w/Court
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| Boston 5 Grey Miles: 6.01 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 8.01 | 0.00 | 8.70 |
| Hefner; 6 x 400
night = spin
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| Adios LTD Silver Miles: 8.01 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.08 | 0.00 | 0.00 |
| OC
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| Boston 5 Grey Miles: 6.08 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 237.00 | 0.00 | 224.40 |
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| Boston 6 Blue Miles: 25.23 | Boston 5 Grey Miles: 43.78 | Adios LTD Silver Miles: 18.21 | Adios Black Miles: 23.40 |
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