Edmond Runner

Week starting Mar 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
41.000.00126.20
Running MilesSwimming YardsBike Miles
0.000.0043.00

Spin bike

ART

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Running MilesSwimming YardsBike Miles
10.000.0026.20

Easy run

Spin Bike marathon!

Lifted upper ART

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Running MilesSwimming YardsBike Miles
6.000.0016.00

spin bike

treadmill = 6

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Running MilesSwimming YardsBike Miles
10.000.0019.00

Easy 10

Spin Bike

Lifted Lower

Core/Hips

ART

 

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Running MilesSwimming YardsBike Miles
8.000.009.00

Perfect weather out; 52 with 5 mph

Met Frankie Jo and David Ball at OC for warm-up

Ran 2 x 2.5 tempo miles with david Ball = 16:19 and 16:02 (recovery ~ 1 min for a drink and walk short distance to start again); solid tempo on still tired legs from the 25K

Spin Bike = 9

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Running MilesSwimming YardsBike Miles
7.000.0013.00

Windchill outside 25; predicted snow/sleet/rain

a.m Spin Bike warmup

a.m. 7 on treadmill with 10 x 1 min very hard effort

a.m. Lifted lower

Less miles this week but still recovering from the 25K last weekend.  Road the spin bike to make up for aerobics.  Got back to lifting weights heavy and also been slightly getting back on track with hip work.  Ankle was sore after 25K in racing flats for few days but ART and proper recovery seem to have me back to where I need to be.  I have dedicated March to getting back to a racing weight I feel more comfortable racing.  Weight at 171 lbs Monday was the wake-up call.  I was down to 159 post 12K in November 2013; Holidays got me 10 extra and basically staying near that for few months.

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Running MilesSwimming YardsBike Miles
41.000.00126.20
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