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Week starting Dec 20, 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
Totals
Slow milesFast milesTotal Distance
62.8131.0093.81
Mon, Dec 21, 2015
Slow milesFast milesTotal Distance
12.000.0012.00

pf solo o&b

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Tue, Dec 22, 2015
Slow milesFast milesTotal Distance
9.006.0015.00

met J-hat out at lake hefner for an after work workout..my plan was to do 3x 3miles with a mile recovery between each set.

After we warmed up i felt a bit nauseous and did a little dry heaving but never got anything out of it.. I spit up lots of nasty flem but did the workout anyway..

It was pretty hot and windy out. Glad i did the workout. Boy howdy it was pretty rough though.

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Wed, Dec 23, 2015
Slow milesFast milesTotal Distance
16.610.0016.61

ran off my apple fritter all around base

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Thu, Dec 24, 2015
Slow milesFast milesTotal Distance
6.2010.0016.20

met J-Hat, Andrew, Kelsy and Maryln out at lake Hefner for a loop. I got there early and shuffled around for 4-5 miles and waited for everyone to get there. Ran into Roger and Blake who were doing a long run and chatted with them for a few.

Plan today was to take -10 sec off of each mile and try and finish at 10kish pace...i figured start at 6:50 and try and finish at 5:20.... everything went as planned. the wind made it pretty rough from about mile 4-7 but i was able to hit pace.

odd thing about this workout is it sure seems harder than just hitting a faster pace for the whole entire run.. I think this is the first time I actually was able to hit the last few miles at the pace i was aiming for. 

Merry Christmas everybody!

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Fri, Dec 25, 2015
Slow milesFast milesTotal Distance
4.000.004.00

shuffled around the hood..really nice for Dec. in Oklahoma. Big ol storm is coming in tomorrow though.

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Sat, Dec 26, 2015
Slow milesFast milesTotal Distance
15.0015.0030.00

Had a great crew meet up at the boat house for a point to point long run. We planned on going from the boathouse all the way up to lake Hefner Louie's.

We dropped off and picked up folks along the way. All together had about 10 folks take part. 4 running the whole route J-Hat, Ean, Nate and Myself. Nate and Myself did a pickup about mid run and added a few extra miles to give us both a PR on our longest run. 

Had a blast..started raining on us about 4-5 to go but felt refreshing. 

Water Stop mile 6-7

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Totals
Slow milesFast milesTotal Distance
62.8131.0093.81
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