Edmond Runner

Week starting May 11, 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

Totals

Running Miles	Swimming Yards	Bike Miles
65.00	0.00	0.00

Sun, May 11, 2014

Running Miles	Swimming Yards	Bike Miles
13.50	0.00	0.00

Hot (82-90), humid/muggy, 20-40 mph, blowing dirt, high pollen = perfect

Solo OC Mother's Day run; recovery pace

Hip work ART Alot of soreness and tightness = lack of mobility due to my neglet over last few weeks

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Mon, May 12, 2014

Running Miles	Swimming Yards	Bike Miles
8.50	0.00	0.00

Solo OC

Run drills

10 x 12 sec hill repeats; OC Quad

Hip Work

ART

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Tue, May 13, 2014

Running Miles	Swimming Yards	Bike Miles
10.50	0.00	0.00

OC with Court; finally really nice overcast weather; ~10 mph N

Pollen High and feeling just so so = made me dread working hard today

3.5 wu

Rundrills and striders

5 x 1K in DS Racers; PW163

Progressive and finally got into it a little; didnt really want to oush at 1st

3:50 --> 3:28 (last three were sub-18 pace)

Hip work

ART

Slowly starting to get back to better mobility although shins still sore

Now need to find time to hit weights again...

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Wed, May 14, 2014

Running Miles	Swimming Yards	Bike Miles
9.00	0.00	0.00

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Thu, May 15, 2014

Running Miles	Swimming Yards	Bike Miles
10.50	0.00	0.00

Solo OC

69 w/ 5-10 NNW; rain moved in during tempo; PW 160

2 mi WU

Run form drills and striders

2 x 2.5 mi Tempo with 1/2 mi recovery

15:36 and 15:31

Tough day at work and wore out legs from mileage bump led to this being a difficult run; had to gut it out & keep looking at my pace to avoid slowing down. I need to taper for Boulder or will be tough to hit my goal.

Legs still very tight and calves seem to be "right there" for cramping; got hit watching TV last night and had to wear compression socks all day at work.

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Sat, May 17, 2014

Running Miles	Swimming Yards	Bike Miles
13.00	0.00	0.00

Hefner with Blake; 50 degrees; overcast; less 10 mph N

Easy run

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Totals

Running Miles	Swimming Yards	Bike Miles
65.00	0.00	0.00

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