Freethinker ~ Freerunner

Week starting Mar 17, 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
Total Distance
70.24
New Balance 1080 Orange Miles: 41.02Ravenna 2 White/Black Miles: 29.22
Night Sleep Time: 37.25Nap Time: 0.00Total Sleep Time: 37.25Weight: 150.00Calories: 7046.00
Total Distance
22.01

BAM!  New PR on 22 miles.  44 feels like 36.  It was cold and windy and misty.  

As for my PR time I beat my previous PR from last September by over 11 minutes.  My AP was 7:32.

My final five miles:  7:08, 7:09, 7:13, 7:01, 6:48

I did feel a slight twinge in my right calf muscle throughout the day yesterday.  I was a little concerned about how the long run would affect that this morning, but I put on my new compression socks and headed out the door.  I really did not feel a thing throughout the run.   Go compression socks!  I'm now looking forward to resting the the rest of the day and tomorrow. 

I could not be feeling better about heading in to the final six week stretch for Oklahoma City. 

New Balance 1080 Orange Miles: 22.01
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 150.00Calories: 2227.00
Comments(4)
Total Distance
9.01

VO2 Max run of 9 miles with 5 600's.  37 feels like 33.  

I messed up on the third repeat and did not go the full 600 meters, but on the first I went just a little bit longer than I should have.  

600 meters is about .37 miles.  My goal was to run them in 2:20.   

.40     2:29

.37     2:16

.27     1:40

.38     2:20

.38     2:22



 

 

Ravenna 2 White/Black Miles: 9.01
Night Sleep Time: 6.25Nap Time: 0.00Total Sleep Time: 6.25Weight: 150.00Calories: 875.00
Add Comment
Total Distance
14.00

Mid-Week MLR.  36 feels like 31.  7:31 AP. 

I'm still feeling really good with my training.  When I compare my training logs to these same workouts last fall I'm consistently running faster and feeling like I'm maybe I'm not as fatigued as I was back then.  I feel as though my body is responding to the stimulus of the workouts really well.  


New Balance 1080 Orange Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 1351.00
Comments(2)
Total Distance
10.17

6:00 AM.  6 miles at recovery pace with 6 100's.  I'm feeling good.

7:15 PM. 4 miles.  Nice and easy 7:57 pace.    

Ravenna 2 White/Black Miles: 10.17
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 150.00Calories: 1087.00
Add Comment
Total Distance
5.01

Nice and easy 5 miles at recovery pace.  The trails were very wet and it looks like it's only going to get more wet as we head into the weekend.  

I probably should have substituted my recovery run this morning for some type of workout.  The schedule calls for a tune-up race tomorrow morning, but I don't have a race to participate in.  I think I'm going to run 10 to 13 miles with a portion of it at tempo or something like that.  Then I'll close out the week at just over 70 miles, which will by my highest volume week this cycle.  

 

New Balance 1080 Orange Miles: 5.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 500.00
Add Comment
Total Distance
10.04

6:00 AM.  9.04 miles at a 7:37 pace with 6 100's at the end.  The last mile time was 7:00. I got home and uploaded my data and realize that I missed the 70 mile mark on the week by .76 miles.  I mentioned this in the Oklahoma Mileage Club on Facebook.  When several members challenged me to finish out the 70 mile week I decided to go ahead and make it happen after work tonight.  So that's what I did. 

8:13 PM: 1 mile in 7:30.  I ran out of the neighborhood and around the pond once and then back to my house.  This was just about exactly one mile.  

Ravenna 2 White/Black Miles: 10.04
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 1006.00
Add Comment
Total Distance
70.24
New Balance 1080 Orange Miles: 41.02Ravenna 2 White/Black Miles: 29.22
Night Sleep Time: 37.25Nap Time: 0.00Total Sleep Time: 37.25Weight: 150.00Calories: 7046.00
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