Freethinker ~ Freerunner

Week starting Apr 03, 2011

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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
28.27
1226 Blue/White Miles: 18.011225 Blue/White Miles: 6.04Brooks Ravenna White/Black Miles: 4.22
Night Sleep Time: 25.50Nap Time: 0.00Total Sleep Time: 25.50Weight: 156.50Calories: 3525.00
Sun, Apr 03, 2011
Total Distance
18.01

It was a warm and windy run this morning.  Even at 5:30 AM it was 73 degrees with strong southern head winds of up to 20 miles per hour.  We took it nice and easy and ran at an 8:24 pace.  It was well deserved since Kevin had done over 100 miles on the bike the day before, and I had increased my running mileage by over 37% last week from the week before including two pretty strenuous speed sessions.  I'm going to rest up today and probably tomorrow too.  Fortunately I don't have too much yard work to do today so I can take advantage of the rest. 

On a physical observation I have been taking 20 grams of whey protein powder mixed in water within fifteen minutes of my longer or more strenuous speed workouts for the past two weeks.  I think it is really helping to reduce my recovery time.  My ball of my left foot felt a little bit tender after the run this morning, and indeed still feels a little tender.  I've been wearing my Adidas soccer sandals around the house and it really seems to feel better walking on it.  

 


1226 Blue/White Miles: 18.01
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 157.00Calories: 2270.00
Comments(2)
Tue, Apr 05, 2011
Total Distance
3.04

I ran 4 400's on the treadmill today with about one and half minutes rest in between.  I ran most of them at about 1:30 pace or 6:00 minute miles.  After running I immediately got in the pool for a 20 minute swim workout.  My legs felt a little tired in the pool.  

 

1225 Blue/White Miles: 3.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 156.00Calories: 340.00
Add Comment
Wed, Apr 06, 2011
Total Distance
4.22

I ran a 30 minute tempo run today.  I need to get better at holding my pace as I begin to descend back down to the slower end of the run.  As of the last couple of weeks I tend to slow down too much too fast after my peak pace.  

Splits:

7:23

6:52

6:36

7:30

I need to be able to do my fourth split at 7:00, only 30 seconds slower than the third split rather than a full minute slower. 

Brooks Ravenna White/Black Miles: 4.22
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 156.00Calories: 539.00
Add Comment
Thu, Apr 07, 2011
Total Distance
3.00

I ran 3 this morning after riding 16 miles on my bike.  My pace was 6:51.  I'm feeling so good about my running pace on these shorter distance brick runs.  I can't wait to enter another 5K race to see how much I can improve my PR.  That will have to wait until after the triathlon this month and the half marathon in June.  Or I suppose I should run a 5K in May before the half marathon.  We will see.  

1225 Blue/White Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 157.00Calories: 376.00
Add Comment
Totals
Total Distance
28.27
1226 Blue/White Miles: 18.011225 Blue/White Miles: 6.04Brooks Ravenna White/Black Miles: 4.22
Night Sleep Time: 25.50Nap Time: 0.00Total Sleep Time: 25.50Weight: 156.50Calories: 3525.00
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