Edmond Runner

Oklahoma Heritage Land Run

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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

Totals

Running Miles	Swimming Yards	Bike Miles
50.00	0.00	13.20

Sun, Mar 23, 2014

Running Miles	Swimming Yards	Bike Miles
0.00	0.00	0.00

ART

still getting better; going to run tomorrow...fingers crossed

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Mon, Mar 24, 2014

Running Miles	Swimming Yards	Bike Miles
10.50	0.00	0.00

Mitch Park solo run; 64 degrees; 14 mph NNW; sunny and could smell the wonderful pollinating trees

Know I need to get after hills with three non-flat courses in my future so today was the day; aling with the warmer day and coming off illness it was a grind it out day

Lifted Upper

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Tue, Mar 25, 2014

Running Miles	Swimming Yards	Bike Miles
9.50	0.00	6.20

Pre-run spin

OC with Court; 54; no wind; sunny; not humid

Legs wore put from Monday but forecast of rain Wednesday so went for it on speed.

6 x 1/2 mi (2:57 easy; 2:54; 2:50; 2:50; 2:50; 2:45 pushing all the way around); used Soccer loop; Court did hills.

Dry air and allergies had me taking a sip of water between reps; around 80-90% recovery time needed due to tough breathing from allergies and being sick for many days. Feel really good about my effort and leg speed considering last 6 days. Also back on calorie count and had to eat some pre workout and still feeling light headed at end of run.

Hip work

ART

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Wed, Mar 26, 2014

Running Miles	Swimming Yards	Bike Miles
7.00	0.00	0.00

Solo at Mitch Park; 44 with 20 mph SSE; gusts 36; real feel 37

Rainy and windy recovery pace run of an hour. Went into too-few-calories hole at 3 miles and had to get back to truck for a kind bar.

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Thu, Mar 27, 2014

Running Miles	Swimming Yards	Bike Miles
10.50	0.00	7.00

Spin bike

Legs and arms

OC solo easy tank run; tank = low enough on calories get light headed at times = in the tank

Fairly nice once sun set when wind died down; at first gusting 30 from W

Included 10 x strider over last couple miles

81 --> 74 degrees

hip work

ART

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Sat, Mar 29, 2014

Race: Oklahoma Heritage Land Run (6.21 Miles) 00:41:08, Place overall: 2, Place in age division: 1

Running Miles	Swimming Yards	Bike Miles
12.50	0.00	0.00

Heritage Land Run 10K

PR weather but not in PR 10K shape...but still...also not in 41 shape Went back and compared with map and directors had turn around cone too far out and at bottom of a hill! Got to do that twice. Based on extra distance estimate a 39:30 effort. Not too bad considering course was also slightly hilly and I ran 80% of first 5K loop with winner of 5K (Blake) and thus went out too fast (why? Just felt like it since. I talked. Blake into running it and was hoping to help him win 5K). Next year avoid this race if seeking a 10K; great race overall if don't care about exact distance.

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Totals

Running Miles	Swimming Yards	Bike Miles
50.00	0.00	13.20

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