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Week starting May 25, 2014

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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
Slow milesFast milesTotal Distance
62.7910.0072.79
Slow milesFast milesTotal Distance
9.451.0010.45

Met Jason out at Hefner and we jogged over to the track..I did a mile of 50/50's and we did a long easy run back..humid but nice out.

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Slow milesFast milesTotal Distance
10.010.0010.01

Had a nice little crew meet down at devon boathouse  andrew, eric,jason,jimboand i. Out and back

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Slow milesFast milesTotal Distance
7.207.0014.20

got the day off today due to a blown transformer so i took advantage of the cool temp and rain...

Lucky for me school let out last week for Westmoore so i had the whole track to myself..

I have been wanting to try this workout since i saw it and must say it is the hardest track workout that i have done. I got it from Kevin Castille- probably the fastest master runner i know of.

I started out with a 2 mile warm up...did my stretches and changed shoes...then did 5 x 200m with a 200m recovery. did a 1/4 mile recovery and then did 6 x 1k repeats with a 1/4 mile recovery between each k. then did a 2 mile jog and topped it off with 2 x 1/4 mile with 2 x 200 m with 200m recovery. then did a 2 mile cool down.

 

 

Comments(4)
Slow milesFast milesTotal Distance
9.000.009.00

knocked out 9 sweaty/ super humid ones at EWP. Solo

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Slow milesFast milesTotal Distance
7.001.008.00

Did a nice run on hotel dread..did 3x 30 sec knockdowns (3 sets)

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Slow milesFast milesTotal Distance
4.001.005.00

Did a quick mile tt in the scorchin heat!!

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Slow milesFast milesTotal Distance
16.130.0016.13

met up with Roger and Blake at hefner police station and did a lap around with Blake, then Roger and I continued for another 2 mile out and back.

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Slow milesFast milesTotal Distance
62.7910.0072.79
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