Edmond Runner

Week starting Nov 30, 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
82.48	0.00	0.00

Sun, Nov 30, 2014

Running Miles	Swimming Yards	Bike Miles
12.80	0.00	0.00

Solo at OC afternoon; High 40s with WC of 40 (front came in); 14-25 mph N; DP 33; sunny; 1646; Asics DS Trainer & Asics DS Racer

WU of ~ 2 miles with run drills including stretch for upper back and ankle mobility.

Coming off a 90 mile week very pleased with this workout. It wasn't easy and the wind forced me to focus and run tough. My ankle in these Asics felt better and more stable.

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Mon, Dec 01, 2014

Running Miles	Swimming Yards	Bike Miles
9.22	0.00	0.00

4 pm at OC with JH; Injinji Comp socks along w/CEP ankle sleeves

Easy pace\

Hip work

Lifted upper

Hip work

Icing

ART and single leg drills

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Tue, Dec 02, 2014

Running Miles	Swimming Yards	Bike Miles
10.19	0.00	0.00

4pm at Hefner with JH and Blake; DS Trainers; Injinji Comp Socks; 1646

2 x 3 miler; nothing fancy just the basics; good run because avoided getting indulgent and just relied on strength (truth is my "pop" isn't there right now anway....still in recovery mode); also with cold air slightly shallow breathing.

1st set: 6:45 pace

2nd set: 6:26 pace

Lifted legs only

Hip drills

icing

Single leg

ART

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Wed, Dec 03, 2014

Running Miles	Swimming Yards	Bike Miles
9.00	0.00	0.00

4 pm OC with JH; mid 40's, overcast, 1644, 8-15 ENE, misting when finished. Gloomy weather day.

This run included some "Predator" miles.

Ankle

ART

Comments(1)

Thu, Dec 04, 2014

Running Miles	Swimming Yards	Bike Miles
13.07	0.00	0.00

4pm run with JH and Blake; low 50 w/ very little wind from N; 100% humidity with fog & mist; 1634

Very nice MLR in Boston Boosts; yes ankle still has pain, but rest of body feeling better all the time. Rare run in these weather conditions in OK which limited our late run striders to three (couldn't see!); did run form drills early. Great time with great friends! JH and I could easily have ran double this run off our strength. Now if only he had a GoPro to document our training!

Icing

ART

Comments(1)

Fri, Dec 05, 2014

Running Miles	Swimming Yards	Bike Miles
10.20	0.00	0.00

4pm run with JH at OC; overcast/cloudy, NNW 8-17; DP 47; 93% humidity; 50 degrees WC 46; DS Trainer

Nice run & chat; front came through and got a little more wind and WC. Overall just an aerobic run that flew-by. Ankle still sore.

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Sat, Dec 06, 2014

Running Miles	Swimming Yards	Bike Miles
18.00	0.00	0.00

4pm run

16 with JH

2 with Court

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Totals

Running Miles	Swimming Yards	Bike Miles
82.48	0.00	0.00

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