Edmond Runner

Week starting Feb 16, 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)

 

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 MilesSwimming YardsBike Miles
74.000.0051.50
Sun, Feb 16, 2014
Running MilesSwimming YardsBike Miles
16.000.0010.00

10.5 with Blake at Hefner; 7:37 avg pace (last 1/2 mi 6:12 pace); ~ 68 degrees and 11 mph SE wind

Spin bike

5.5 on treadmill easy later evening

Lifted Upper

ART

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Mon, Feb 17, 2014
Running MilesSwimming YardsBike Miles
15.000.0015.00

Off for President's Day so even though big weekend miles got more sleep and not on feet all day; opted for Tempo

Spin Bike: 10

Treadmill 9 miles: 2 mi w/u; run form drills; striders; 7 @ 5:43 --> 5:38 pace (treadmill PR)

OC Trails: 6 miles @ 7:45; 64 degrees and N wind; nice and cool

Spin Bike: 5 mi

Finally coming back down on weight: post run 165 (last month post run closer to 168)

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Tue, Feb 18, 2014
Running MilesSwimming YardsBike Miles
8.000.000.00

OC run; 70 degrees & 8 mph SW; recovery 8:50 pace overall; with Court as she did her K repeats

ART

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Wed, Feb 19, 2014
Running MilesSwimming YardsBike Miles
10.000.0016.50

Spin 16.5

Treadmill: 10 with 2 x 2 mile and 2 x 1 mile (treadmill PR)

1st set: 5:39, 5:35 

recov of 5:10

2nd set: 5:27, 5:27

recov of 6:21

1 mi in 5:26

recov of 3:30

1 mi in 5:20

 

Lifted lower

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Thu, Feb 20, 2014
Running MilesSwimming YardsBike Miles
6.000.0010.00

Spin

Easy Run

lifted upper

ART

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Fri, Feb 21, 2014
Running MilesSwimming YardsBike Miles
5.000.000.00

Recoverry pace run at OC; 64 with 15 mph

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Sat, Feb 22, 2014
Running MilesSwimming YardsBike Miles
14.000.000.00

With Landrunners at Lake Draper; 43 with 12 mph S wind and 61% humidity

Person going to run with was late so just took off and ended up running with younger folk who are solid runners = ran harder than I needed to with a 25K race coming up next week.

6:50 average with very hill North End of lake included; last mile in 6:10; I won the "race" : )

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Totals
Running MilesSwimming YardsBike Miles
74.000.0051.50
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