Freethinker ~ Freerunner

Week starting Jun 03, 2012

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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
45.74
1260 White/Blue Miles: 30.58Brooks Ravenna 2 White/Red Miles: 15.16
Night Sleep Time: 33.75Nap Time: 0.00Total Sleep Time: 33.75Weight: 150.00Calories: 5510.00
Total Distance
15.02

A nice long run today at 65 degrees, but with high humidity and little to no wind.  8:13 AP. 

The gnats were out in droves on certain parts of the trail like I've never experienced.  I was attacked by killer swarms of them multiple times.  At about three miles in I had them all over my face, up my nose, and in my mouth.  I could not use my forearms to wipe them off my face because they were all over my arms as well.  Yuck.  I'm sure in light of the other more  disgusting things we runners put up with a few gnats aren't so bad though.  

Kevin joined me at my two mile point and ran about 9 miles with me.  It was good to have the company for a majority of the morning. 


1260 White/Blue Miles: 15.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 1814.00
Comments(3)
Total Distance
7.42

1 hour run this morning.  It was about 64 degrees with a slight breeze and a full moon.  8:05 AP.  I got 7 miles in before 6:45 and then got my neighbors yard cut and edged by 8:00.  It's going to be a good day!  Now off to work.  

 


Brooks Ravenna 2 White/Red Miles: 7.42
Night Sleep Time: 6.25Nap Time: 0.00Total Sleep Time: 6.25Weight: 150.00Calories: 896.00
Add Comment
Total Distance
7.61

One hour easy run at an AP of 7:54.  66 degrees with winds at about 6 mph.  It felt really nice out this morning.


1260 White/Blue Miles: 7.61
Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 150.00Calories: 921.00
Add Comment
Total Distance
7.74

It was beautiful out this morning.  Temperature about 57.  AP 7:45.  Since I had to stop once to tie my shoe and another time at a cross walk I will also report my average moving pace of 7:42.  I have been planning most of my weekly runs at relaxed even splits, but I felt like finishing strong this morning.  

Splits:

7:51

7:52

7:59

7:50

8:10

7:44

7:23

6:59 (AP at .74 miles)


Brooks Ravenna 2 White/Red Miles: 7.74
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 926.00
Add Comment
Total Distance
7.95

I felt really good this morning.  Since I finished strong yesterday morning I set out to run an easier pace (8 minute miles) this morning.  When I finished my first two miles with ease faster than that I decided to push it just a little bit further.  I ended up finishing with an AP of 7:33 with my fastest miles on the back half. 

My short term training plan has been to run my long run on Sunday as usual, but to run nothing but one hour runs the rest of the week.  I have now done that for two weeks.  It is good way for me to see my progress.   I am able to gradually run farther distances within the hour each time I run with relative ease.

 I think I may do one more week of the one hour runs to see some more improvement before I begin to increase my run time.  I will then spend about three weeks at the new time gradually increasing distance within that time.  I did not get this from anyone's training plan.  I'm just sort of making it up as I go. 

Splits: 

7:51

7:43

7:38

7:33

7:32

7:34

7:20

7:07 (average pace of .95 mile split)

 


1260 White/Blue Miles: 7.95
Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 150.00Calories: 953.00
Add Comment
Total Distance
45.74
1260 White/Blue Miles: 30.58Brooks Ravenna 2 White/Red Miles: 15.16
Night Sleep Time: 33.75Nap Time: 0.00Total Sleep Time: 33.75Weight: 150.00Calories: 5510.00
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