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Week starting Sep 13, 2015

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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
52.0937.5089.59
Slow milesFast milesTotal Distance
12.000.0012.00

slipped in a late draper hills run after evening church services..slept all day 

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Slow milesFast milesTotal Distance
10.000.0010.00

easy solo out and back

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Slow milesFast milesTotal Distance
5.408.0013.40

had a small crew meet at Bluff creek. I did 4 slow easy miles before doing 

3x 2miles at 1/2 with a 800m recovery. I ended up doing the last rep with J-hat at 6:30 pace to give me a 4x 2 mile. Nate did all of the repeats with me and he dropped the hammer on the last rep. hitting like 5:02; 5:03 in the heat.

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Slow milesFast milesTotal Distance
10.000.0010.00

Easy recovery miles

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Slow milesFast milesTotal Distance
4.699.0013.69

plan was to do a tempo at mp around lake hefner for 12 miles..Well the wind 25+ and the heat 95+ altered my plans. I managed to go 9 miles at 6:09 average and threw in the towel. Down right brutal. 

Live another day..cool temps this weekend might be a good make-up.

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Slow milesFast milesTotal Distance
10.000.0010.00

easy out and back on the dirt roads of Draper lake..

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Slow milesFast milesTotal Distance
0.0020.5020.50

made my way out to Draper lake for a moderate paced long run after work. The temps finally came down and I enjoyed some cloud cover for the whole run. Ran solo with some tunes. 

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Slow milesFast milesTotal Distance
52.0937.5089.59
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