| 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 | 144.50 | 0.00 | 66.50 |
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| Running Miles | Swimming Yards | Bike Miles | 14.00 | 0.00 | 0.00 |
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| 5 mile out and back solo effort = 30:48
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| 5 x 1K solo effort after dark; 55 degrees;
"Train don't Strain" pacing = 3:31; 3:35; 3:37; 3:36; 3:31 (each rep 1 mi w/recovery jog)
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| Freezing mist; solo effort
1:07:37 Out and Back; No warm-up to simulate race corral start
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| Running Miles | Swimming Yards | Bike Miles | 12.00 | 0.00 | 3.00 |
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| Running Miles | Swimming Yards | Bike Miles | 13.00 | 0.00 | 5.00 |
| a.m. = 6
p.m. = 8 in sub 30 degree weather; luckily no wind
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| Running Miles | Swimming Yards | Bike Miles | 12.50 | 0.00 | 0.00 |
| Ran with Jason B. at Lake Hefner (Conor Holt joined us for about 2 miles); 38 with ~15 mph South and falling ice from trees/power lines!
4.5 w/u; 6 mile dam tempo in 37:11 starting on W side; JB did his own thing for Tempo; 2 c/d
Positive split by 30 seconds but went out a little too fast and came back into wind on last mile.
Nice Christmas Eve workout!
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| Running Miles | Swimming Yards | Bike Miles | 4.00 | 0.00 | 10.50 |
| a.m. = quick spin and easy run
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| With Court at OC pond loop; some soreness from Tuesday run and not really feeling it due to Holiday junk food; nice weather ~50 and sun with S wind 5-10 mph.
6 x 1/2 mile (2:53 --> 2:46)
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| Running Miles | Swimming Yards | Bike Miles | 5.00 | 0.00 | 10.00 |
| a.m. = spin and easy run
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| Running Miles | Swimming Yards | Bike Miles | 17.00 | 0.00 | 0.00 |
| Ran mainly with Jason at Lake Hefner (a.m.)
35-45 degrees with ~10-15 mph S
2 mi warm-up
13 miles @ 1:25:08
2 mi cool down
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| Solo run at OC; 26 with wind chill 14; N 12 mph w/gusts 22
10.06 miles trying to stay right around 8:00 average for recovery run = 7:58 pace
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 30.00 |
| Spin Biking = ~ 1-hr 30-min
Finally getting back to strength training after being unmotivated = legs/back/arms
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| Running Miles | Swimming Yards | Bike Miles | 11.00 | 0.00 | 8.00 |
| Pre-run: strength training = chest, triceps, stomach
p.m. w/Court at OC; 54 degrees with S wind 10-15 w/gusts 25 mph; tough to breathe today (cold dry air; cedar pollen; fire down south few hours ago ???) which made it difficult to stay motivated (felt like quitting often); legs felt fatigue on 2nd lap from lifting yesterday
2 wu/with drills
2.5 miles in 15:37 (didn't try to push any of this run)
1 min water stop and walk back to start to repeat course
2.5 miles in 15:29 (pushed effort last 1/2 mile)
(= 5 mile in avg of 6:13 including ~1 mile into gusting wind)
4 cd
Post-Run: 8 mile spin
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| Running Miles | Swimming Yards | Bike Miles | 144.50 | 0.00 | 66.50 |
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