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Week starting Mar 17, 2013

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Location:

OKC,OK,US

Member Since:

Feb 06, 2013

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

All races run

2015

Houston 1/2 Marathon - 1:13:12 (PB) Jan 

Phoenix Marathon - 2:34:08 (PB) Feb

Boston Marathon - 2:35:00 (CR)Apr

Oklahoma City Memorial Marathon- 2:38:59 (Single age state record 42) *6 days after Boston

Go Mile Arkansas- 4:55 (PB)

Fire Ball Classic Ada OK - 16:48

Riverside 5000 Tulsa OK - 16:17 (PB)

Brookhaven 5k Norman OK - 16:22

Medtronic Twin Cities Master Championship Marathon St Paul MN - 2:35:51 

Tinker 1/2 Marathon TAFB - 1:14:32 Oklahoma single age (43)

Tulsa Run 15k Master Championship - 51:58

 

2014

Naughty or Nice 8k 2014- 27:10 (PB)

 San Antonio Rock N Roll Marathon 2014- 2:38:17 (PB) 2nd overall

Tulsa Zoo 10k Run 2014 - 33:52 (PB) Overall winner

Tulsa Run 15k Master National Championship 2014- 52:53 4th overall (sb)

Brookhaven 5k 2014- 16:31 (SB)

Little Rock 1/2 Marathon 2014- 1:14:03 (SB)

2013

Boston 2:41:22 -2013
Tulsa Run 15k Master National Championship 2013 - 51:33 (PB) 3rd overall
Race for Hope 12k- 2013-40:54 (PB) single age usatf  OK state record
 Run for Mums 2013 5k - 16:30 (PB)

Short-Term Running Goals:

 sub 16-5k

2:35:00 marathon

1:13:00 1/2

2:33:00 full

  

Long-Term Running Goals:

stay healthy and run the best i can

Beat Jake 

 

take down as many OK LDR records as i can.

Personal:

 

43 yrs old

Married - 21 yrs

3 boys

1 dog (my little girl Sophie)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Slow milesFast milesTotal Distance
66.5926.0092.59
Sun, Mar 17, 2013
Slow milesFast milesTotal Distance
8.000.008.00

Solo 8 miler at earlywine park...cool air was nice. took a nap during the day and didn't get out till 7p.m. Ran 4 loops on the outside edge of the park on the grass.

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Mon, Mar 18, 2013
Slow milesFast milesTotal Distance
18.000.0018.00

A.M. run Solo PF-8  58:30 probably going right after work for a second run

 

P.M. ran 10 with Daniel from around the house, grass trail, Mom's neighborhood...

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Tue, Mar 19, 2013
Slow milesFast milesTotal Distance
6.436.0012.43

2 X 3 miler

Got off work and cruised over to the best running place on earth...Lake Draper!

When I arrived Big Slim Jim was out and warmin up, I quickly slipped on me running suit and joined him while we waited on Daniel...We did a little trotting inside the marina area and Dan had to make a quick pit... we headed out N of the marina on the main road. I was up to 2.82 miles for the warmup and did some old man stretches before we took off. Was supposed to hit these 3 mile repeats on HM pace..

Repeat 1 Dan and I quickly took out and I felt good right off the bat, the sun was hid in some clouds and the temps were right for running. I looked down about .5 into the first mile and realized I was at 5:04 pace, typical of me goin out too fast, but this time man I felt really good and we hit a small roller hill that brought it back to honest pace and hit the first mile 5:24, a little fast for what I was trying to accomplish but I was hardly breathin so i just kept on goin.   My training was really coming around and the way i felt today was a huge confidence building run. 

 

Repeat 2  we did a mile jog between repeats and I really was wanting a little swig of water but had none. We took off right where we left off the second repeat we had a slightly steeper hill on the course reversed but still only added about 3 sec to the run. Was feeling mighty good afterwards.. Thinking of hopping in a 5k this weekend..

 

 

Comments(3)
Wed, Mar 20, 2013
Slow milesFast milesTotal Distance
13.320.0013.32

A. M.   Base Easy 3 out and back solo PF run...looking like my PF days are done with all this furlough mess going on at work...bummer but at least I was able to train up through Boston.

 

P.M. Earlywine        Met Daniel, Nolan, Kasey, and ran into Jason ...we had a nice crew. I did an easy 7.32 felt great and the weather was spot on gorgeous.

Comments(2)
Thu, Mar 21, 2013
Slow milesFast milesTotal Distance
4.4810.0014.48

Met up with Andres for a progression run out at hefner...did warm up and stayed running East and West as much as possible due to the wind. We saw Ian at about mile 3 into it and he hung with us for about 2 miles and on the way back he  got infront of us after we dropped him and he cut the course short. About mile 6 i Dropped it down to 5:50 and hit some pretty tough wind and lost Andres, I could see Ian about a half mile ahead of me and he ran with me for about .5 of a mile going 5:40 pace. I was getting pretty hot and salty by this point and wanted a drink pretty bad. Legs got stuck in the 5:30's and didn't wanna come out so we just finished up there.

 10 mile Progression

Comments(1)
Fri, Mar 22, 2013
Slow milesFast milesTotal Distance
6.000.006.00

a.m. 6 cold solo pf miles...took it easy.sleepy..got to bed late last night.

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Sat, Mar 23, 2013
Slow milesFast milesTotal Distance
10.3610.0020.36

5mile warmup Headed out of the police station after talking to Connor, he informed me that he would be there after our warmup, and  met Ian.   Eric caught us on his bike as we did a 2.5 mile out and back. I dropped my sweat pants and jacket and we loaded Eric's back pack  up with some water and Gatorade that I would alternate every 5k. After some old man stretches we took off.

 Run today was 20 miler 5w/u 10 at MP and 5c/d

10 mile at pace (5:55) We took off and were a bit slow the first mile lap..felt like i was trying harder than what my watch said..after mile 2 I got in a groove and away we went. Connor and Ian stayed with me till we hit the dam. The wind was cold but not too bad. I was able to maintain pace. The weather was just at the perfect state minus the little wind out of the NE. 

 

5 mile cool down

Finished up with a cool down run same as the warm up but this time with Connor...Was impressed with Connor showing up to run this morning after driving all night from Florida..

Body feelin good after last week...had some real quality workouts. 

Comments(2)
Totals
Slow milesFast milesTotal Distance
66.5926.0092.59
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