Edmond Runner

Week starting Nov 15, 2015

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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
41.750.0055.10
Sun, Nov 15, 2015
Running MilesSwimming YardsBike Miles
6.000.004.20

OC rain run with Court; 2.5 miles of hill loop.  OA 8:35  Pollen 2.1

55 °F
Dewpoint:
47 °F
SSE at 12 mphWind:

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Mon, Nov 16, 2015
Running MilesSwimming YardsBike Miles
0.000.0024.80

61:00

Lifted legs and biceps; core drills; ART

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Tue, Nov 17, 2015
Running MilesSwimming YardsBike Miles
8.250.000.00

Home sick today...been feeling run down.

Hefner w/Blake; ran 1/2 mi repeats from Fire Station to Police Station; still very overweight and hard to breath from it.  Did decent for first longer workout in months.  Coming back into 25-30 mph wind slowed time 6-10 second.  Forgot to do striders after run drills.

3:00, 3:06, 2:59, 3:06, 2:55, 3:04 (fire house)

Lifted back & upper.

ART

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Wed, Nov 18, 2015
Running MilesSwimming YardsBike Miles
5.000.0011.10

Pre-run spin

Ran OC with Court; OA 9:20; low 60's and windy

Core drills; ART

Ragweed Medium; 4.00 index

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Thu, Nov 19, 2015
Running MilesSwimming YardsBike Miles
6.500.0015.00

4pm at Hefner w/Blake; low 60's and NE 10 mph; ragweed slightly higher and nose running; ran 2.5 tempo south and then after short water break 1.5 north; cut it early to talk with JB and JH since haven't see in awhile.  Blake ran 5:54 for 2.5 in a time trail.   Weeds high pollen.

Boston Boost

Core drills; ART

Spin bike for 15.

2.5 avg of 6:31

1.5 avg of 6:31 into wind (ran last .5 in 3:08)

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Fri, Nov 20, 2015
Running MilesSwimming YardsBike Miles
5.000.000.00

5pm at OC with Court; 70 and muggy; OA 9:38; legs tired and sore; shoulders/neck muscles sore.

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Sat, Nov 21, 2015
Running MilesSwimming YardsBike Miles
11.000.000.00

w/BE at NHP at 8:30am; 38 and N 20-40 mph; legs felt the fatigue of getting back into miles.

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Totals
Running MilesSwimming YardsBike Miles
41.750.0055.10
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