Edmond Runner

Hefner group run at 11:15; JB, Blake, JHat, Andrew, Jaz & Ashley, Jesse Hugo, Austin Cookson, Ian, Riley Butler on Bike

38; WC31; DP25; H62; NW9-13; PI7.8; prLcb

Treadmill

Pre Houston fly out

Houston Half: ran at 178 lbs

1:26.33  Ran conservative and tried to even split until near finish

12th in 45-49, but only three people older than me beat me as I am 49 years old.

Considered this a "win" race!

Treadmill

Back is once again hurting; started in mid afternoon at work when stood up.

treadmill

Back to running off injury

Back got to hurting so bailed on running

Postponed PHX marathon until 2017

treadmill

First run outdoors off injury

Back still very achy; gets worse end of work day before driving home.

treadmill

treadmill

treadmill

Doubled

treadmill

Treadmill

3 miles on treadmill at Mercy in afternoon

OKC Half 2nd in AG, which race bumped to 1st since OA Masters vetted pulled from AG awards

19:33 5K in Jones with Blake

Train-through race.

OC

Hefner

OC

Hefner

Westminister CO

Day off running but on feet a bunch at BB10K expo and hiking 6-7 miles Eldorado Canyon

BB10K x 2 in Boulder, CO

Westminister, CO

Westminister, CO

Hefner

OC

NHP and Hefner

Hefner

OC

Hefner

OC

a.m. & pm workouts

Hefner

Hefner

Hefner

Bike double

OC

Hefner

OC

OC

Vancouver WA

Vancouver WA

Vancouver USA Half Marathon in Washington state

WU: 2.24 miles

Race: 13.12 miles = took 1st in 45-49 AG and 2nd OA Master; 8th OA male; 10 OA

Course begins with miles 1-3 having rolling sections; during mile 6 is a very steep section that kills momentum; other side is so steep down, that had to put on brakes 90% of distance.  Many turns on course and miles 10-11 were on narrow sidewalk with earlier start marathoners to dodge.  A fairly steep hill with about a mile to go and then last half mile slightly downhill.  9am start had temps around 55 with low 60's at finish; sunny and humidity in 80s.  Overall the weather didn't feel bad since had been training in Oklahoma with heat index of 108.  Ended up running 80% of race with the WA version of "Terri Cassel" who was 52 and racing first HM in 24 years.  She was a light weight of likely 90 lbs.  I felt very good about my race and strong throughout.  Finally met a goal of winning my HM age group on West Coast.

Discovery Trail: Long Beach (WA) 

Tour of Long Beach (WA)

Fort Stevens (OR): ran circle around the 1906 ship wreck Peter Iredale at -1 low tide

Discovery Trail: Long Beach (WA) to Cape Disappointment anb back

spin bike a.m.

run OC p.m.

OC

am = 6.60 

pm = 6.71

am = 5 at OC

OC

OKC

OC am = 7.0 pm = 7.51

Hefner = 9.11

OC pm = 6.02

Hefner

OC

Memorial Track

OC

5K in Stroud, OK 

Afternoon Double at OC of 3.02 miles

Hefner

OC

OC

a.m. OC = 7.02

p.m. OC = 5.01

Treadmill / am = 8

Memorial Track / pm / 7.01

OC

Hefner

OC

OC

am treadmill = 4.5 pm Hefner 9.5

OC

a.m. = treadmill mile repeats; OA run of 8 miles; pm at Santa Fe track

NHP to Hefner and back

a.m. = OC

p.m. = Hefner

OC

Treadmill Tempo

Montezuma Well & Flagstaff

Buffalo Park & Walnut Canyon

Grand Canyon

Flagstaff from house

am = LR at Buffalo Park

pm = Wupatki National Monument and Sunset Volcano

 Bell Rock / School w/pool; Sedona, AZ

am = Grand Canyon & Cameron Trading Post

pm = from Fort Tuthill in Flagstaff

am = 4 in Flagstaff

pm = OC

OC

Hefner

LR w/integrated Fartleks (Rosario)

Hefner

OC 

Westmoore Track

16 x 400 (Rosario)

MLR at Hefner

OC

Pre run spin

OC

10 Strides

Cooler but still muggy

OC

OC

Post run spin

OC

Hefner

Casady Track

OC

Hefner + OC

Code 3 course in Village

Hefner

NHP/Hefner

OC

Hefner; 3 x 2 miles MP for Hot Weather

Hefner; 9 x 1/4 for speedwork

OC

OC; 2 tempo repeat miles

OC

Hefner; 2.5 mile tempo

Bluff Creek; 1/2 mile repeats JB and Blake

Overholser with LR; Blake and I threw in some fast finish miles

OC

Hefner; 4 mile Hot tempo - last mile fast

OC + hills

Off day for 5K taper

Off day for 5K taper

Bethany, OK w/BE

Nice race day and mainly flat course; 1st race in my Fall Focus on the 5K plan.  

Overweight: post race 181; ran decent for where I am at.

Would definitely run this race again.

NHP/Hefner

OC

Hefner; 4 x 1.25 mile repeats at Hot tempo pace

OC + 1/4 repeats + Hills

River Trails from Wheeler Ferris Wheel; fast finish

NHB w/JB and BE; PR on Hill

Treadmill workout

OC and Hills

Treadmill

Hefner

Tulsa Zoo Run 5K w/BE

Nice and cooler morning; raced best I could at heavier weight (176), but not good enough to keep from getting beat in AG.  Motivation.  Overall making progress in my Fall Focus on the 5K.

JB and Blake NHP

Ragweed pollen alert day  = 10 miles on treadmill; 7.5 mile progession run

Andrew's Big Hill x 6 with Blake

Dolese and neighborhoods with Blake

McG HS to river and back; JB, Blake, Nate

OC

Post run bike

Around home

OC

3 mile TT 5K

NHP to Hefner and back

River; Ferris Wheel

Around home

Been over 2 years since had a 5K under 19:00.  Staying healthy and hard work finally paying off. This was actually a PB 5K effort for me when racing over 170 lbs (was at 173).  I am a little ahead of my goal of running in the 18's at age 50; so just need to do it again in less than two months!  Very happy with the result of this race on a windy and hilly course w/many turns. Glad we have so many others here in the OKC area that train at high levels.  As the old man, I am continually "pulled along" by their efforts.  

OC

OC

Hefner

Hefner

OC

Tulsa Run Worst weather I have ran in for TR on a tough course; warm, humid, windy. Sub 60 is always a goal and gets you a special award mug. Rarely does anyone achieve this if don't have sub-20 first 5K. So went for it and went through at the same as my 5K race time just 1.5 months ago. Still a chance with my sub-40 10K split, but ran out of steam and mental will shortly after. I was running alone other than older Masters that had started 10-min early. Got passed by two in last mile. But once I saw the finish I sucked it up and surged to catch and pass them (although the young guy had started 8-sec behind me and out chipped me). Overall very pleased with my training and race. Just need to get back down under 170 lb to my better race weight. Next year at TR will be 50 and looking forward to opportunity to another sub-60! Top 3 things feel best about post race: 1) That I got to race after back was out a year ago 2) went through 10K sub-40; been along time since ran that and wondered if could still break 40 3) My hill training paid off when I got back past the two that passed me by running strong on the uphill to the finish

OC

OC

Hefner

12x200

am = bke

pm = treadmill

Hefner

a.m. bike

p.m. run then bike

FFLR = 14

Looking for my key = 2.3

OC

OC

Hefner; 5 mile fast tempo

OC

OC

Spin

pm = 5.41 at OC + bike

am = Hefner; 4.07 km time trial

Hefner 1pm

9pm 15.1 bike

OC

Hefner; 81 degrees in November!

Steady State 8 miles

OC Recovery

OC

Drills

8 x 100/100

Later evening spin 

am spin = 14.0

Edmond and Mitch; frosty!

am = spin

pm = OC run

Hefner: included 1/2 mile race week time trial (per Lydiard)

Post lunch spin

pm = OC w/Court

OC shakeout + striders in race shoes

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 

MLR at Hefner w/JB - feeling the 5K yesterday!

p.m. spin

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.

OC + hills

night = spin

OC w/Court

Hefner; 6 x 400

night = spin

OC

am = spin

FB + OC w/ 6 x 40 sec

Shake-out at OC w/Court + striders

Finally got the sub 18!  Everything finally came together: Healthy; Training for 5Ks; Staying lower on mileage; great weather (40's, overcast, little wind from NE, misting), decent course (although many turns and slick), decent race weight 168 lbs, competitors to race with, confident, and encouragement from Court and JB and BE and ED and other friends!

Very thankful for this 5K PR at nine days from age 50!

LR at Hefner w/BE until last 1.5; ran last mile progressive.

am = spin

pm = OC run w/court; +W

Hefner Steady State; low 40s and N wind.  Ran out of light.

OC w/Court

pm post: W + Spin

Hefner w/JB; 6 mile tempo went south when got the same dizziness experienced last week while running at lake with prescription sunglasses and started getting dark; like vertigo.  Bailed out; then started; then stopped; then continued.  My legs felt fine but scared of falling.  The very cold air and getting dark seemed to trigger things.  Thus got in some good pace miles but not the continous tempo.  Going to eye doc on Monday.  JB running great; not a surprise!

p.m. W + spin bike

Pre Run W - L

Hefner later morning due to bitter cold; still got the cold and now stronger wind.  Utilized one of Coach Hudson's workouts for HM of 1.5 mile cutdown repeats; supposed to actually get faster w/in a repeat and between repeats.  Everything went well other than fighting wind on first one.  Might have ran my fast last 1/2 mile ever for a 10-mile run.  Hopeful that a new 5K PR will happen soon followed by other distances.  Riding a wave.....

Post Run Spin

Post Spin L

a.m. Spin

p.m. NHP to Hefner and back w/JB and BE

50th Birthday Run at OC w/Court; feel like getting a cold.

Later...15.5 Spin

Hefner Solo Steady State; cold; started w/minimal wu...just .4 run and drills; headed into wind for first 3 miles as it was NNW 11-16; WC 23.  Felt the grind early on and finishing up into some wind.  Didn't want to push harder to stay on pace for another 1.5 miles into wind so did jog/striders back to truck.  Frozen.  Also now have this cough....

Post run Spin

weights and spin only; still feeling little ill upper resp.

OC w/Court; freezing mist; Not 100% due to this cold.

Shake-out run with drills & striders; got up to 68 degrees today!  Overnight the Polar Vortex Express arrives.

- Raced in older pair of Adios 3; Lake Hefner, OKC, 9am

A week ago I had planned on this being a sub-18 race in my first 5K at age 50.  But I started developing a cold (coughing/drainage) on Monday which is still affecting my breathing; also I have never breathed that well in frigid weather w/asthma.  Then the weather was brutal with 29 degrees at gun and N 20-30 mph wind.  We took off and I tried to be strong and hang with our group of 4 (JB, IC, and BL) but at the 1/2 mile mark felt like my breathing was red-lining.  I backed off a little, which caused me to be gapped right when we had the mile straight into the wind.  I felt like it was an up-a-mountain mile and my pace slowed to match.  

When we finally hit the turning point I was way back from JB-pacer and even fairly distant from IC.  I knew my goals were shot and tried to run hard, but probably didn't get the best out of myself knowing this (but also I was trying to recover from the wind-mile).  I hit the back-into-the-wind .3 mile finish and gave it my all, but couldn't manage to break 19.  I didn't really know what time I was at, never looking at my watch the entire run.  I know I have had a good fall for my 5K efforts and today wasn't really a show-up of my training.  But it was still fun to be out with friends and also hit up Pop's for breakfast afterward!  On to Houston....

2pm Spin = 15 miles