Edmond Runner

Week starting Dec 27, 2015

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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
Totals
Running MilesSwimming YardsBike Miles
76.120.0016.10
Sun, Dec 27, 2015
Running MilesSwimming YardsBike Miles
11.000.006.00

Ice/sleet day; freezing and high wind.

Pre-run spin

Treadmill: 1 mi WU with drills and couple striders

Bookend workout: 1 at MP of  6:52; 8 at HMP of 6:25; 1 at MP

Hot in garage; once settled in kept it going; gatorade half way through while running.  Post run 183.6 lbs   ugh ugh ugh  Eating mexican food yesterday at Zarates and munching too much.  Got to get serious because in decent shape.  3-weeks til HOU

ART

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Mon, Dec 28, 2015
Running MilesSwimming YardsBike Miles
10.000.004.00

Pre-run spin

OC Solo  Black-Ice Run; puddles and also ice; wet feet; legs little tired; had to stop and walk over ice here and there.  Nike WP Shoes

28; DP28; H93; NW20-->7; PI0.9; Cloudy; Black Ice; Ponding; Frozen Sleet

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Tue, Dec 29, 2015
Running MilesSwimming YardsBike Miles
10.500.006.10

Left over icey, cold day; saw Star Wars VII and thus had to do workout after eating later.

Pre-run spin

Drills

Coach Brad Hudson's HM Power Endurance; 1WU; 5x1.5mi (MP-->5K), 2:30 rec; .5CD

Treadmill; Adios 2 Orange; Tough workout from "Little Black Book".

 

ART

 

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Wed, Dec 30, 2015
Running MilesSwimming YardsBike Miles
7.160.000.00

Pre-run lifted: legs, back, triceps, core

OC w/Court; OA 9:03; dodging ice bullets from trees and lines; legs tired from workout last night and before run.  Asics Trainers

35; DP28: H81; calm; PI4; overcast; falling ice from trees & lines

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Thu, Dec 31, 2015
Running MilesSwimming YardsBike Miles
11.730.000.00

Hefner

WU and drills with BE; JB showed up being let out early and we jogged extra with him for the company.  Finally started our planned MP tempo but got faster so really a Steady State run.  Carried small bottle water that stopped and drank from twice.  Legs felt the fatigue but really happy with how run went.  Took Pseudo 2 hr early and Clear Lungs 30 min along with caff; took ASh 1 hr before and Rho w/breakfast 2.5 hours before.  Sym 1 hour before.  Banana right before taking off on steady state; gel when first got there.  Adios 2

34; DP32; H80; ENE6-11; PI6.5; overcast

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Fri, Jan 01, 2016
Running MilesSwimming YardsBike Miles
10.340.000.00

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

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Sat, Jan 02, 2016
Running MilesSwimming YardsBike Miles
15.390.000.00

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Totals
Running MilesSwimming YardsBike Miles
76.120.0016.10
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