Edmond Runner

Week starting Dec 18, 2016

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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
80.750.0049.00
Boston 6 Blue Miles: 16.02Adios Peach Miles: 25.32Adios Black Miles: 13.20Boston 5 Grey Miles: 7.01Adios LTD Silver Miles: 19.20
Sun, Dec 18, 2016
Running MilesSwimming YardsBike Miles
16.020.000.00

Unmotivated solo LR at OC; 19 degrees with WC 12; listend to audiobook 1st half and music 2nd; way too many bathroom breaks as cold froze it out of me.  Decided to run last mile at MP just to get it done; legs felt little dead entire run likely due to cold and racing yesterday. Illness-cold still apparent with drainage/cough.  Once done, glad I got outside for this long run.

Boston 6 Blue Miles: 16.02
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Mon, Dec 19, 2016
Running MilesSwimming YardsBike Miles
10.210.0013.00

LCT

OC solo

later pm Spin Bike

Adios Peach Miles: 10.21
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Tue, Dec 20, 2016
Running MilesSwimming YardsBike Miles
13.200.0014.00

BASS

Hefner Solo; got out there early enough to have full sun run.  Cold-illness still bothering me in my breathing so decided to go with a Brad Hudson's Little Black Book power endurance run.  I slightly modified it to: 2 miles into slight wind; ~3 min recovery; 1.5 miles into slight wind (wind SSW); ~2:30 recovery; 1.5 back; ~2:30 recovery; 2 miles heading N.  

My legs are kind of dead by design as I am bumping miles for hopeful supercompensation.  My lungs just need to come back around; it feels like breathing at altitude.  

Later pm Spin = 14 miles

Adios Black Miles: 13.20
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Wed, Dec 21, 2016
Running MilesSwimming YardsBike Miles
7.010.0010.00

 

Lunch spin = 10

Afternoon OC recovery run w/Court

Boston 5 Grey Miles: 7.01
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Thu, Dec 22, 2016
Running MilesSwimming YardsBike Miles
15.110.000.00

Solo Lake Hefner Steady State of 10.53 avg 6:33

Adios Peach Miles: 15.11
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Fri, Dec 23, 2016
Running MilesSwimming YardsBike Miles
0.000.0012.00

pm Spin

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Sat, Dec 24, 2016
Running MilesSwimming YardsBike Miles
19.200.000.00

Two-part LR:

1) Kilgore Community Half Marathon in SW OKC

2) Beginning 6 miles of Court's LR at OC

Adios LTD Silver Miles: 19.20
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Totals
Running MilesSwimming YardsBike Miles
80.750.0049.00
Boston 6 Blue Miles: 16.02Adios Peach Miles: 25.32Adios Black Miles: 13.20Boston 5 Grey Miles: 7.01Adios LTD Silver Miles: 19.20
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