Freethinker ~ Freerunner

Week starting Aug 04, 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
59.06
Mizuno Elixir 7 Miles: 38.06New Balance 1080 Blue Miles: 11.00New Balance 1080 Orange Miles: 10.00
Night Sleep Time: 39.00Nap Time: 0.00Total Sleep Time: 39.00Weight: 151.83Calories: 5970.00
Total Distance
16.00

The humidity about knocked me out this morning.  I drank all of my Gatorade and had to refill my bottles at the fountain.  I drank a total of 5 8 ounce bottles, when I usually only drink two.  Sometime I drink three.  

My AP sucked at 8:51, but I think it's partly because of the humidity and partly because I've been taking it easy on mileage during the past few weeks.  So basically I'm not in tip top shape.  

 

Mizuno Elixir 7 Miles: 16.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 151.00Calories: 1815.00
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Total Distance
11.00

MLR - 11.  8:21 AP, 75 degrees, 81%.  

New Balance 1080 Blue Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 152.00Calories: 1085.00
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Total Distance
13.00

Mid-week MLR.  13 miles at 8:46 AP.  I felt like I was dragging.  I'm going to need to readjust myself to 55 plus mile weeks again, and get used to it in the heat.  Hopefully it cools off soon.  

Mizuno Elixir 7 Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 152.00Calories: 1239.00
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Total Distance
5.00

Recovery jog.  5 miles in the rain at a nice and easy 8:48 pace. 

 

New Balance 1080 Orange Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 152.00Calories: 435.00
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Total Distance
9.06

Tempo of 9 miles with 4 at tempo pace.  Three warmup and two to cool down.  My tempo pace needs to be about 6:39.  

Actual Splits: 6:51, 6:49, 7:01, 7:14. 

I'm looking at this workout as a success considering it was raining on me the whole time and that I have gone about 4 or more weeks without any type of speed work.  I've also been running considerably lower weekly mileage during that time.  Now it's time to build back up both speed and volume.  



Mizuno Elixir 7 Miles: 9.06
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 152.00Calories: 977.00
Add Comment
Total Distance
5.00

Recovery jog.  5 at an 8:29 AP.  It was an amazingly cool 70 degrees with 94% humidity.

I'm feeling good about this week.  It closed out at 59 miles and feel really good considering I've not been at this volume in several weeks.  


New Balance 1080 Orange Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 152.00Calories: 419.00
Add Comment
Total Distance
59.06
Mizuno Elixir 7 Miles: 38.06New Balance 1080 Blue Miles: 11.00New Balance 1080 Orange Miles: 10.00
Night Sleep Time: 39.00Nap Time: 0.00Total Sleep Time: 39.00Weight: 151.83Calories: 5970.00
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