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Week starting Jul 27, 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
Totals
Slow milesFast milesTotal Distance
98.349.13107.47
Sun, Jul 27, 2014
Slow milesFast milesTotal Distance
15.043.0018.04

Sunday hefner loop with Blake

 

sunday evenin sunset progression run 

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Mon, Jul 28, 2014
Slow milesFast milesTotal Distance
17.471.1318.60

Solo out and back pf run

 

went to WMH track and did a short w/o while mary and her sisters walked. ended up doing a 800m x 5k pace and a 200m then a mile of sprint the straights. enjoyed the cooler temps and look forward to tomorrows track workout.

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Tue, Jul 29, 2014
Slow milesFast milesTotal Distance
14.005.0019.00

Pf solo...talked to danny for a min after run

 

Met Jason about 5:30 at WMH track and had a nice workout...we started a little earlier because he is on a 12 hr shift and needed to get home and rest up for his 2 a.m. wake up call.  Was really impressed with how well he did today in his workout...we did 5x 200 i hit mine at 30-33's with 200m recovery. jogged a lap and did 6x 1k @ 5k pace ran the last 2 with Jazz..jogged a mile and 1/2 then did 2x 400m @ 68,66 (ran these with the main tuesday track w/o group) then finished up with a 200m in 30. the rest of my miles were easy/ recovery.. have a feeling i will be good and tired tomorrow.. huge group showed up tonight i would prob guess about 40 or maybe even more. good to see that many folks show up to run a track w/o..Cool air was really nice and i am looking forward to running in the rain the next few days.

 

 

Comments(1)
Wed, Jul 30, 2014
Slow milesFast milesTotal Distance
10.000.0010.00

Solo wet out &back pf...yolo

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Thu, Jul 31, 2014
Slow milesFast milesTotal Distance
14.600.0014.60

Pf6 solo out& back ...passed by jimbo on the way back

 

met Jason and Eric on the river for a easy run. Eric just went 3 and Jason and I got some gang signs flashed at us in a park.. we did 5x 20sec strides to the end the run. cloud cover was nice temps were nice. a little bit muggy with the humidity but a nice change for last day in july.

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Fri, Aug 01, 2014
Slow milesFast milesTotal Distance
10.180.0010.18

Met up with Roger, Jason, and Connor for an after work run at lake hefner. did a couple of out and backs from the police station

 

Doin an early morning long run in the morn to top off a nice week of miles...possible PR for MPW

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Sat, Aug 02, 2014
Slow milesFast milesTotal Distance
17.050.0017.05

finished up the week with a long run with Blake, Frankie, Ian, Micheal and Roger from the Po Po station. Micheal was pushing the pace somewhat for a while so I went with him until he tuckered out and we ran out towards the resturants and came back for a few extra and 
Blake baited me into racing the last .5 mile with him.. Nice morning out and good company. Feel a nap coming on later.

Comments(1)
Totals
Slow milesFast milesTotal Distance
98.349.13107.47
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