Edmond Runner

Week starting Jun 01, 2014

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesEdmond Runner's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
70.000.0036.00
Running MilesSwimming YardsBike Miles
5.000.000.00

Solo later evening recovery run at OC; legs dead from LR on Sat.  Muggy/hot.

Add Comment
Running MilesSwimming YardsBike Miles
10.000.000.00

Solo OC; 88 with 70 dewpoint (only South Florida had a higher dewpoint than Okla County!).  Heat index of 89; 9 mph SE; 1636 PW.  Full Sun.

Included 6 x 1/2 mi repeat around soccer field; Adios Boost; 5:50 --> 6:10 (started off running first few too fast in this heat/muggy weather.  Settled in around 15K pace.  Very tough workout for me as my legs are dead and the weather isn't good for speedwork.

ART

Add Comment
Running MilesSwimming YardsBike Miles
10.000.0018.00

a.m. 9 mi spin Lifted:

Legs; back; curls; stomach

9 mi spin

p.m. Solo OC; 90 and muggy and SE wind 10-15; PW1636

Included 3 mi of hill loop; 5:50-6:05 down side

Ran in DS Trainers; felt decent on hot humid day.

Add Comment
Running MilesSwimming YardsBike Miles
11.000.0011.00

a.m. Spin bike OC solo recovery pace run

5 mi Solo at OC easy pace; warm, windy & muggy; National Day of Running and Courts BD!

PW 1636

p.m. 6 mi Rec pace with Court at OC; after dark; hot (89), muggy and windy

Hip Work

ART

Add Comment
Running MilesSwimming YardsBike Miles
13.500.007.00

Pre-run spin

Run 1: treadmill including 6 @ 6:00 pace with 1 more progressive each 1/4 faster; HOT and Humid

30 min break

Run 2: OC solo at recovery pace; 91 w/10-15 mph S; 69 DP; PW 1612

I know tradmill forces me to hit a pace couldn't run continous outside...that's why I did it!

Add Comment
Running MilesSwimming YardsBike Miles
20.500.000.00

17 at Hefner with Blake (for 12); 66-->72; NNW 5; 68 dewpoint

Nice easy run; avg 8:01 (last 5 faster); DS Trainers

p.m. Lifted lower 3.5 solo rec run at OC; 80 and muggy ART

Add Comment
Running MilesSwimming YardsBike Miles
70.000.0036.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: