Freethinker ~ Freerunner

Week starting Sep 08, 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
43.00
Mizuno Elixir 7 Miles: 21.00New Balance 1080 Blue Miles: 22.00
Night Sleep Time: 19.50Nap Time: 0.00Total Sleep Time: 19.50Weight: 152.00Calories: 4497.00
Total Distance
21.00

Long run - 21.  The temperature started out at 80 and finished somewhere around 72.  I started at 4:30 because I knew this was going to take me close to three hours.  I finished in 2:54:14 with an AP of 8:18. 

I really felt like I was dragging on the first half.  There are some pretty tough hills at miles 13, 14, and 19.   I was not sure I was going to be able to negative split as I was traversing those, but somehow I pulled it off.  I ran the first half in 87:25 and the second half in 86:39.

I compared this to my the 21 mile run I did on September 2nd, 2012, and was not so pleased to see that my time then was a bit faster.  I broke it down by first 11 miles and last 10 miles.  It may have been a little bit warmer according to the temperature log, so I'm gong to say that played the biggest role.     

                         Sept. 2012              Sept. 2013

AP                            8:10                  8:17

first 11 AP                8:20                  8:19

last 10 AP                 7:56                 8:15

Temperature             70                      75

Elevation Gain          860                   537

I'm not sure that I trust this elevation data.  I ran a different portion of the Creek trail system that feels so much hillier than the portion I ran last year.  I'm probably over analyzing this considering it is just a simple long run and not a tempo or pace run. 

Mizuno Elixir 7 Miles: 21.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 152.00Calories: 2234.00
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Total Distance
10.00

6:17 AM.  Recovery - 6.  8:08 AP.  68 degrees.

This was the first of a doubler.  I will run another 4 miles the evening. 

4:03 PM.  Recovery - 4. 8:11 AP.  95 degrees.

My legs felts about 65% on this second part.  I think I'm still recovering from the 21 miler on Sunday.  I also could have done without the 95 degrees.  Tomorrow I plan on taking it real easy on my 14 MLR.  I need to be 100% for my tempo on Friday.  I really need to hit my goal splits going into this phase in the cycle. 

 

New Balance 1080 Blue Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 152.00Calories: 1198.00
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Total Distance
12.00

MLR - 12.  I was supposed to run 14, but I injured my right ankle somehow so I ended up cutting it two miles short.  I didn't injur it on this run.  I think something happened on the long run on Sunday, and it wasn't totally healed by the time had the double workout yesterday.  

 

 

New Balance 1080 Blue Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 152.00Calories: 1065.00
Add Comment
Total Distance
43.00
Mizuno Elixir 7 Miles: 21.00New Balance 1080 Blue Miles: 22.00
Night Sleep Time: 19.50Nap Time: 0.00Total Sleep Time: 19.50Weight: 152.00Calories: 4497.00
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