Freethinker ~ Freerunner

Week starting Jun 16, 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
56.46
New Balance 1080 Blue Miles: 14.001260 Grey/Red Miles: 9.01New Balance 1080 Orange Miles: 12.041260 White/Blue Miles: 6.31Ravenna 2 White/Black Miles: 7.01Brooks Ravenna 2 White/Red Miles: 8.09
Night Sleep Time: 36.50Nap Time: 0.00Total Sleep Time: 36.50Weight: 154.00Calories: 5766.00
Total Distance
14.00

14 - LR.  72 degrees. 100%.  

I ran out to Hunter Park and back.  My legs felt a little tired, but I think they will recover nicely after my rest day tomorrow.  Especially since I cut the LR short by 2 miles today. 

The sun rise was absolutely stunning this Father's Day morning.  I'm offered to take Ty running or fishing today.  He just walked into the room and announced he wants to go running.  I'm a proud daddy!  

New Balance 1080 Blue Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 154.00Calories: 1430.00
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Total Distance
9.01

Tempo - 6.  66 degrees, 100% humidity. 

This was a tempo run with 2 to warm up and six at tempo.  I am not quite up to speed with where I was this spring. 

6:50, 6:41, 6:49, 6:56, 7:11, 6:49. 

That 7:11 was mostly on a slow steady incline, but I need to be better than that.  I need to be able to hold my tempo somewhere near a 6:40.  That is my goal for this cycle.  

The temperature felt nice with the wind from the north this morning keeping things feeling cool. 

1260 Grey/Red Miles: 9.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 154.00Calories: 946.00
Comments(1)
Total Distance
12.04

MLR - 12.  It was a really nice cool morning.  I ran 12 miles with no liquids of any kind.  I was feeling quite thirsty on those last few miles.  Pace: 8:03.  64 degrees, 100%. 

 

New Balance 1080 Orange Miles: 12.04
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 154.00Calories: 1125.00
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Total Distance
6.31

2 on 1x10 off + 4x200's.  70 degrees, humidity 100%.  

I ran a workout today that I have not run before.  I ran for 2 minutes hard and then jogged really slowly for one minute for rest.  I repeated this ten times.  The 2 minutes on was supposed to be a 3,000 meter race pace, but since I've never raced that distance I set a goal of a little bit faster than my 5k pace (6:16 last August).  

 2 minute splits AP for each: 6:10, 6:13, 6:23, 6:15, 6:11, 6:45, 6:28, 6:26, 6:31, 6:27.

I was only able to run four of them faster than my 5k pace.  I feel a little bit like I'm still in a rut that started somewhere a few weeks before Oklahoma City in late April.   I going to run an easy recovery jog tomorrow and reflect. 

1260 White/Blue Miles: 6.31
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 154.00Calories: 647.00
Comments(1)
Total Distance
7.01

Recovery jog.  8:35 AP.  75 degrees, 94%.  

I really needed this recovery.  Kevin is meeting me tomorrow morning for another easy run.  I hope to be fully refreshed for my long run Sunday.  

Ravenna 2 White/Black Miles: 7.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 154.00Calories: 829.00
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Total Distance
8.09

8 mile general aerobic run with Kevin.  8:28 AP.  73 degrees, 94%.  

This makes my first 6 day training week sine the Marathon at then end of April.  I finished the week at 56 miles.  My left ankle was feeling a little gimpy this morning when I got out of bed, but I don't think it's anything to worry about.  

Brooks Ravenna 2 White/Red Miles: 8.09
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 154.00Calories: 789.00
Add Comment
Total Distance
56.46
New Balance 1080 Blue Miles: 14.001260 Grey/Red Miles: 9.01New Balance 1080 Orange Miles: 12.041260 White/Blue Miles: 6.31Ravenna 2 White/Black Miles: 7.01Brooks Ravenna 2 White/Red Miles: 8.09
Night Sleep Time: 36.50Nap Time: 0.00Total Sleep Time: 36.50Weight: 154.00Calories: 5766.00
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