Edmond Runner

Week starting Feb 02, 2014

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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
Running MilesSwimming YardsBike Miles
56.000.00119.00
Running MilesSwimming YardsBike Miles
0.000.000.00

OFF

Sick: allergy-like; also ankle sore back from last Thurs

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Running MilesSwimming YardsBike Miles
0.000.0020.00

Ankle still slightly sore and feeling a lot of fatigue so just did spin bike.

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Running MilesSwimming YardsBike Miles
10.000.0024.00

31 out with snow on ground.  Ankle finally feeling good and legs well rested.

WU: spin for 11.5 miles

Treadmill: ran for 1:04; 6 @ progessive hard effort

Post Run: lifted lower

Post Supper: spin bike 12.5

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Running MilesSwimming YardsBike Miles
10.000.0029.00

Pre-run: 13.5 spin bike

1:11 run on treadmill; steady state (negative wind chills outside with 11 degrees)

Post run: lifted upper

Post weights: 15.5 spin bike

Total aerobic: 1:11 run; 1:25 spin bike

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Running MilesSwimming YardsBike Miles
10.000.0025.00

Snow Day = sleep in = big difference on running energy; 15 degrees at 2:30 pm WC of 6

Pre-run: 9 mile spin with 7x14 sec faster spins

Treadmill Run: 10 with 3 x 2 mile speed pace; 5 min recovery ( 11:45 11:28, 11:11)

Post-run: 6 mi spin

Post-supper: 10 mi spin

ART lower legs

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Running MilesSwimming YardsBike Miles
6.000.0021.00

Snow Day:

Spin Bike

Recovery Run on Treadmill

Lifted lower post-run

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Running MilesSwimming YardsBike Miles
20.000.000.00

Ran with Jason B. at Lake Hefner; sub 30; patchy ice/snow on trail; twice around lake with a little extra to hit 20.

Easy pace LR: 7:25 avg

ART lower legs

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Running MilesSwimming YardsBike Miles
56.000.00119.00
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