Edmond Runner

Week starting Feb 09, 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
57.150.0014.00
Running MilesSwimming YardsBike Miles
7.600.000.00

OC run with Court; 30 with wind chill of 21; 10 mph; snow/ice patchy on trail

7.6 recovery pace

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Running MilesSwimming YardsBike Miles
0.000.000.00

11 hour work day = too tired to workout

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Running MilesSwimming YardsBike Miles
10.000.0014.00

11 hr work day = super tired

Late p.m. 14 spin bike w/u

10 mi treadmill run with 2 x 4 mi @ 6:00 pace; 10 min recovery between

Lifted legs and abs (finished after 10 pm)

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Running MilesSwimming YardsBike Miles
9.000.000.00

p.m. run with Court at OC for her speed day; 40 --> 35 with chill of 32; 5-10 mph N; overcast

5 x 3:15 with 2 min recovery for her fast work; rest was recovery pace for me.

ART

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Running MilesSwimming YardsBike Miles
10.550.000.00

With Blake OC Trails; 55 degrees slight wind

Run form drills; striders

5 x 1/2 mile = 2:48 to 2:52; 2:45 last pushing pace while rest were "settling in"

C/D with Court

ART

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Running MilesSwimming YardsBike Miles
20.000.000.00

Lake Hefner with Eric and Frankie Jo and 300-400 Landrunners

Solo 4 miler

16 with group

Overall average of 7:46 for 20 miles

ART

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Running MilesSwimming YardsBike Miles
57.150.0014.00
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