Freethinker ~ Freerunner

Week starting Oct 28, 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
Totals
Total Distance
59.29
1260 Grey/Red Miles: 36.28Ravenna 2 White/Black Miles: 23.01
Night Sleep Time: 31.75Nap Time: 0.00Total Sleep Time: 31.75Weight: 150.17Calories: 6020.00
Sun, Oct 28, 2012
Total Distance
20.11

Long run of 20 miles at an AP of 8:12.  31 degrees, 84%.  

Since yesterday was the Tulsa Run, I wasn't sure how far I was going to run today.  The schedule called for 20, but I noticed that the schedule usually calls for 17 the day after a tune up race.  I wasn't able to fit the prescribed two tune up races on the weeks called for so I had to do some rearranging.  So when I woke up sore this morning from busting out a 15K race PR yesterday, I thought I should take it easy and only go 17.  When I got almost to the 8 mile mark I realized that taking it easy should allow me go ahead and get the 20.  I turned around at the 8.5 mile mark just in case I decided to stop at 17, but I ended up looping around my neighborhood and adding on the extra three to make the full 20 before I finished.  I am so glad that I decided to go ahead and run the full 20.  I know I'm going to be doubly sore from this workout, but I felt strong on my finish today.  Although my AP for this run was 8:13, my last four splits were 8:07, 8:06, 7:07, 6:56.  I think I got the maximum benefit from running today.  

Split
Time
Summary2:45:22.8
18:11.5
28:31.9
38:39.0
48:33.6
58:37.8
68:32.8
78:38.6
88:22.9
98:11.2
108:09.6
118:33.1
128:18.7
138:19.4
148:13.5
158:15.9
168:13.8
178:07.4
188:06.4
197:07.2
206:56.4
21:42.3

1260 Grey/Red Miles: 20.11
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 150.00Calories: 1798.00
Comments(1)
Tue, Oct 30, 2012
Total Distance
7.06

Recovery run this morning w/ 8 100 meter striders at the end.  8:01 AP. 37 degrees.  

I met up with Shane this morning, a new running buddy that I met on the trail a few weeks ago.  Shane ran track in college, and may prove to be a very valuable training partner in the future.

 

1260 Grey/Red Miles: 7.06
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 845.00
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Wed, Oct 31, 2012
Total Distance
13.01

MLR this morning of 13 miles.  7:30 AP.  45 degrees with wind chill of 42.  

I ran the middle 7 miles of this one with Shane.  I certainly ran those miles faster that I would have had I been out there on my own.  

Negative split:  first 6 AP: 7:38, back 7 AP: 7:22

My half marathon PR in a race is 1:39:19 on May 21st, 2011.  My previous training run PR was 1:38:37 at a distance of 13.22, which was a few weeks before that race.  Today I ran just short of 13.22 at 13.01, so I may not have made the PR since I finished in 1:37:34 today.  I feel good about this run though, because I got close to a PR and I really wasn't trying to do that this morning.   

Split
Time
Summary1:37:34.6
17:48.5
27:46.7
37:53.2
47:37.8
57:28.7
67:20.8
77:19.7
87:28.9
97:18.9
107:27.8
117:30.8
127:15.9
137:14.6
14:02.3

 

Ravenna 2 White/Black Miles: 13.01
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 1370.00
Comments(3)
Thu, Nov 01, 2012
Total Distance
5.05

Recovery run with 6 100's at the end.  40 degrees.  

8:15 AP.


1260 Grey/Red Miles: 5.05
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 151.00Calories: 488.00
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Fri, Nov 02, 2012
Total Distance
4.06

Recovery run.  46 degrees. 8:28 AP. 

My calves are still throbbing from the race and two pretty intense longer runs this week.  I may decide to take it easy tomorrow instead of getting in a good workout.    

1260 Grey/Red Miles: 4.06
Night Sleep Time: 5.75Nap Time: 0.00Total Sleep Time: 5.75Weight: 150.00Calories: 481.00
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Sat, Nov 03, 2012
Total Distance
10.00

10 miles at 7:06 AP.  Beautiful 52 degrees.

Since I was not able to run a tune-up race this morning I decided to get in a good workout.  I ran 2 miles to warmup at 7:47 and 7:26 followed by 8 miles at a 6:58 AP.

I'm feeling pretty good about my condition right now.  My calves were still stinging a little bit from this week, and I really feel that my quads are going to be sore soon.  I have my last long run tomorrow of 17 miles.  


Ravenna 2 White/Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 150.00Calories: 1038.00
Comments(6)
Totals
Total Distance
59.29
1260 Grey/Red Miles: 36.28Ravenna 2 White/Black Miles: 23.01
Night Sleep Time: 31.75Nap Time: 0.00Total Sleep Time: 31.75Weight: 150.17Calories: 6020.00
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