Freethinker ~ Freerunner

Week starting Mar 10, 2013

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Location:

Broken Arrow,OK,United States

Member Since:

Dec 13, 2009

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Route 66 Marathon 2012 (3:12:34)

Route 66 Marathon 2010 (3:35:05)

Glow Run 5k Aug 2012 (19:28)

Aquarium Half Marathon 2013 (1:30:17)

Post Oak Lodge Half Marathon Trail Run 2012 (1:46:22)

Aquarium Half Marathon 2011 (1:39:19)

Oklahoma City Memorial Half-Marathon 2010 (1:42:22)

Williams Route 66  Half-Marathon 2009 (1:42:52). 

15k Tulsa Run 1:00:34 (2013) 1:01:48 (2012), 1:05:12 (2010) 1:09:05 (2009), 1:11:37 (2005), 1:14:26 (2004). 

 

Short-Term Running Goals:

2013 Goals: Qualify for Boston in Oklahoma City on April 28th.  Goal missed. Actual time: 3:20:37.

Qualify for Boston in Tulsa at the Rt. 66 in November.  

PR in the half marathon in Jenks on April 6th.  (Sub 1:30) PR of 1:30:17...close enough! 

Marathon Finish Williams Route 66 2010 (3:35:05)

Run a sub 20 5k  Full Moon 5k 2011, 19:34

Long-Term Running Goals:

Win my age division.  (Alzheimer's 5k 2010, 21:21)

Run a sub 3 marathon

Run an ultra. 

 

Personal:

I'm married to a very supportive, although slightly less enthusiastic runner than I.  Alisha has run a little with me and participated in several 5k's, but mostly she supports me at races.  She ran her first half in November, 2011.  We have a son who was born in 2010, the year that I ran my first marathon.  I participated in my first Triathlon in April 2011.  I think I may have been bitten by the Ironman bug.  Though an Ironman finish is a long term goal, I want to BQ first. 

I find that the more I run the more I want to run.  I consider my self a running addict.  I like the motto: pain is weakness leaving your body.    

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Cascadia Red Lifetime Miles: 41.39
Barefoot Lifetime Miles: 1.00
Ravenna 2 White/Black Lifetime Miles: 750.54
New Balance 1080 Orange Lifetime Miles: 705.99
New Balance 1080 Blue Lifetime Miles: 524.47
Mizuno Elixir 7 Lifetime Miles: 513.14
Mizuno Sayonara Blue Lifetime Miles: 71.48
Mizuno Sayonara White Lifetime Miles: 42.19
Totals
Total Distance
63.52
New Balance 1080 Orange Miles: 42.34Ravenna 2 White/Black Miles: 21.18
Night Sleep Time: 29.50Nap Time: 0.00Total Sleep Time: 29.50Weight: 150.00Calories: 6227.00
Sun, Mar 10, 2013
Total Distance
15.01

MLR - 15 at 7:22 AP.  54 degrees with some rain.  The rain felt nice.   I wore my new compression socks for the first time. 

PR training run! 

With the time change last night I only ended up getting four hours of sleep!  I somehow felt really good this morning when I woke up and I still feel great.  Fortunately this was a recovery week and I only had 15 miles to get in this morning.  That helped.  Now I'm ready to relax.  This is the first Sunday of the past six that Alisha and I can just sit back and relax a little bit. 

New Balance 1080 Orange Miles: 15.01
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 150.00Calories: 1565.00
Comments(2)
Tue, Mar 12, 2013
Total Distance
10.17

6:00 AM.  6 mile recovery run at nice and easy 8:26 miles.  I'm feeling good. 

I'm going to try to get some core exercises in some time today before my second act of 4 miles this afternoon.  

6:05 PM. 4 mile recovery run at an 8:00 pace.  I wasn't sure that 8:00 minutes would truly be considered recovery pace, but I made sure to keep my heart rate under 150.  I average 147 for this workout. 

I'm feeling good and ready for my MLR tomorrow morning bright and early.  I was able to sneak in an hour and forty minute nap today during Ty's nap. 


Ravenna 2 White/Black Miles: 10.17
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 977.00
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Wed, Mar 13, 2013
Total Distance
15.02

Mid-week MLR with 8 miles with Shane.  7:27 AP.  

I ran this whole run under 8:00's with the last 4 miles at 7:13, 7:18, 7:08, 7:13, and 6:53.

I'm feeling pretty good about my fitness levels right now.  I just need to figure out how to get some more sleep and stay injury free until Oklahoma City.  


New Balance 1080 Orange Miles: 15.02
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 150.00Calories: 1501.00
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Thu, Mar 14, 2013
Total Distance
6.00

Recovery run an 8:01 pace.  My legs needed this after the mid-week MLR yesterday that I hit pretty hard.  I'm looking hit it hard again tomorrow with a tempo with 7 at 6:50 pace. 

 

Ravenna 2 White/Black Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 150.00Calories: 484.00
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Fri, Mar 15, 2013
Total Distance
12.31

12 mile tempo with at tempo pace. 

Conditions were beautiful this morning at 57 degrees.  The only thing that would have made it better was if the power had not gone out at about 3:45.  When that happened the alarm system alerted us that the power was out.  It was a strange morning to lose power since there was no storm or weather of any kind.  The utility company website said that over 10,000 customers were without power across Broken Arrow, Tulsa, and Coweta.  I really wasn't able to fall back to sleep before my alarm went off at 4:30.  

When I took the trail out of my neighborhood and came out on 71st street I saw a local news station prepping for a live remote. 

As for the workout I was very pleased with my self.

Three miles warmup: 7:48, 7:50, 7:42

7 miles at tempo: 6:41, 6:37, 6:41, 6:41, 6:40, 6:42, 6:48

2 miles at cool down: 8:24, 8:11

According to Garmin this is a PR for me for this distance.  According to Strava I clocked my 2nd best time in a 10K during this workout.  My best 10k ever recorded was during the 15k Tulsa run last October in which I recorded a 40:14 time for 10k. The 10k from the workout this morning came in at 41:24. 

I'm happy! 

New Balance 1080 Orange Miles: 12.31
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 1202.00
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Sat, Mar 16, 2013
Total Distance
5.01

Recovery run at a nice and easy 8:31 pace.  So warm this morning at 62 degrees.  

My right calf felt a little too sore this morning.  I hope it heals up nicely for my monster 22 mile long run tomorrow morning  


Ravenna 2 White/Black Miles: 5.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 150.00Calories: 498.00
Add Comment
Totals
Total Distance
63.52
New Balance 1080 Orange Miles: 42.34Ravenna 2 White/Black Miles: 21.18
Night Sleep Time: 29.50Nap Time: 0.00Total Sleep Time: 29.50Weight: 150.00Calories: 6227.00
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