Edmond Runner

Week starting Apr 02, 2017

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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 MilesSwimming YardsBike Miles
50.680.0041.00
Boston 6 Blue Miles: 5.57Adios Peach Miles: 7.55Adios 3 Blue Miles: 37.56
Sun, Apr 02, 2017
Running MilesSwimming YardsBike Miles
5.570.0012.00

OC w/Court; recovery

post Church spin

Lifted: legs, back, shrugs

C-R

Boston 6 Blue Miles: 5.57
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Mon, Apr 03, 2017
Running MilesSwimming YardsBike Miles
7.550.005.00

Spin

Lifted: chest, triceps, shoulders

OC solo; hill loop modified to be more Lydiard; bunch of striders: 76: NW6-10; DP50: Starting to feel drive again...about time.

C-R-A

Adios Peach Miles: 7.55
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Tue, Apr 04, 2017
Running MilesSwimming YardsBike Miles
9.110.000.00

OC w/BE; 61; NW13-43; storm fronts multiple directions with competing fronts; high pollen counts.

Decided to run 1/2 repeats and first one immediately the wind gusted to 43 mph into our faces; elm tree "helicopters" were flying off a trail tree pelting us; quite an epic repeat which actually kind of wore me down earlier than expected; ran: 1/2, 1/4, 5 x 1/2.  Overall did what I needed but feeling and running slightly heavy now; good news is ankle is almost back to normal and feeling stronger.  

C-R-A

Adios 3 Blue Miles: 9.11
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Wed, Apr 05, 2017
Running MilesSwimming YardsBike Miles
0.000.0014.00

Spin; lifted: all but legs; C-R-A

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Thu, Apr 06, 2017
Running MilesSwimming YardsBike Miles
11.930.000.00

Hefner tempo day with JB, Blake, Ian, Nate.  I did 9 @ current HMP-MP pace.  Good to be back to longer distance tempo but never felt ability to push it to faster paces.  Just need to let it come to me and not chase it.  1688

Adios 3 Blue Miles: 11.93
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Fri, Apr 07, 2017
Running MilesSwimming YardsBike Miles
0.000.0010.00

Spin

Lifted full body

C-R-A

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Sat, Apr 08, 2017
Running MilesSwimming YardsBike Miles
16.520.000.00

Met JB and Blake; JB went on his own journey to have fun on Classen.

Louie's to Around Hefner to NHP back to Louie's; S to SSW 15-29 mph; mid 60's; full sun

Best I have felt on a LR in some time; anke about 90-95% and feeling stronger and not limiting me.  My back had no problems today and allergens are high but didn't limit my breathing.  Dropped it down over last 1.5 miles which haven't been able to do since pre-marathon.  Took a 100mg gel at Trader Joe's.  Today's run gives me some confidence for this training cycle and OKC.

post run: Core Drills; R8

Adios 3 Blue Miles: 16.52
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Totals
Running MilesSwimming YardsBike Miles
50.680.0041.00
Boston 6 Blue Miles: 5.57Adios Peach Miles: 7.55Adios 3 Blue Miles: 37.56
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