Edmond Runner

Week starting Jan 04, 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)

Favorite Blogs:

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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 Miles	Swimming Yards	Bike Miles
53.05	0.00	30.00

Boston Boost Or Miles: 13.68

Sun, Jan 04, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.00	8.00

Legs needed day off

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Mon, Jan 05, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

OC including 10 x hill sprints

Lifted legs and curls

ART

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Tue, Jan 06, 2015

Running Miles	Swimming Yards	Bike Miles
11.80	0.00	0.00

Hefner w/BE, IC, & Jason x 2

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Wed, Jan 07, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.00	22.00

8 WC

XT of 1:08:30 on spin bike; lifted all but L&A; ART

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Thu, Jan 08, 2015

Running Miles	Swimming Yards	Bike Miles
8.20	0.00	0.00

4pm w/JH; cold until got hot from faster pace (6 x 1 min on 1 min off; mainly around 5:35 pace); OA 7:47; We almost caught a skunk, almost got into it with a driver of a jeep, almost joined a rave of geese at SS. JH got some extra as he 2-upped-me. haha Look forward to seeing him race in the future because he continues to show higher levels of fitness.

ART

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Fri, Jan 09, 2015

Running Miles	Swimming Yards	Bike Miles
9.37	0.00	0.00

4pm w/JH at Hefner; frozen nose cold; Boston Boost; OA 7:44; today wasn't as bad as could have been due to getting full sun. Nice easy run and good company.

28 °F

wind chill:
20 °F

Dewpoint:

-1 °F

Humidity:

28%

24-hr Rainfall:

0.00 in.

Wind:

N at 8 mph

Wind Gusts:

11 mph

Pressure:

30.57 in.

Solar Radiation:

3 W/m2

Weed Absent

Tree Absent

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Sat, Jan 10, 2015

Running Miles	Swimming Yards	Bike Miles
13.68	0.00	0.00

4 pm w/JG and Jason x 2; 35 w/ 26 WC; DP 7; S13-20 mph; 31%; Boston Boost Orange; gel around mi 8.5 w/water at police station and 4-star general gum. Generation UCAN pre-run 1-hr (2 scoops). Post-run Vega Sport Accelerator.

Easy run out (OA 7:57) for 10 miles; goal FF of 2-4 miles 6:10-6:15; started a little too late for an old guy with sunglasses....got vertigo and felt off balance just past mile two due to darkness and going through a crossing so decided since all was going well, to shut it down at 2.5 miles w/6:10 avg pace. Ran mile up to meet speedy feet JB as he FF with 4 miles. JG headed back earlier and JH 2-upped us going further out. Nice day and great company.

Lifted legs, curls, back

Hip Drills and Wobble Board (new)

ART

Boston Boost Or Miles: 13.68

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Totals

Running Miles	Swimming Yards	Bike Miles
53.05	0.00	30.00

Boston Boost Or Miles: 13.68

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