Freethinker ~ Freerunner

Week starting Nov 04, 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
46.09
1260 Grey/Red Miles: 38.08Ravenna 2 White/Black Miles: 8.01
Night Sleep Time: 28.75Nap Time: 0.00Total Sleep Time: 28.75Weight: 150.00Calories: 4597.00
Sun, Nov 04, 2012
Total Distance
17.01

Last long run before the Marathon in 2 weeks.  7:25 AP, 40 degrees. 

I never know exactly how to dress for 40 degrees.  There was no wind so went shorts, short sleeves, with arm sleeves, and gloves.  I wasn't sure if the gloves were a good idea a after my first mile, but I ended up being very comfortable all the way through.  I think because there was more wind than the weather app suggested. 

My calves are still pretty sore, but I've learned this cycle that I can still clock PR runs even on sore muscles.  They should recover quite nicely since I'll only be putting about 47 miles on this week which is down from 59 last week.

First 5 miles 7:44 AP, last 12 miles 7:15 AP.  

 

Split
Time
Summary2:05:59.3
17:52.3
27:42.9
37:43.7
47:47.3
57:39.8
67:34.7
77:43.8
87:23.6
97:21.3
107:06.3
117:21.7
127:06.4
137:10.1
147:18.3
157:07.4
167:09.4
176:48.4
18:02.0

1260 Grey/Red Miles: 17.01
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 150.00Calories: 1679.00
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Tue, Nov 06, 2012
Total Distance
7.00

General aerobic run.   8:09 AP.  35 degrees.  8x100's at the end. 

My calves are still feeling sore.  I looking ahead on my schedule loving all the easy recovery runs coming up.  It should allow my legs to freshen up nicely.  

It's election day and the polling place I passed by the highway had a line of about 15 people waiting outside.   

This libertarian is voting for Romney today.  No doubts.  No regrets.   

1260 Grey/Red Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 686.00
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Wed, Nov 07, 2012
Total Distance
4.01

Recovery run w/ AP 8:09.  36 degrees.  Calves are finally starting to feel less sore.  

 

Ravenna 2 White/Black Miles: 4.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 150.00Calories: 389.00
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Thu, Nov 08, 2012
Total Distance
8.01

V02 Max run of 8 miles with 3x1600's at 5k pace.  

Temperature 45, wind chill 40. 

Overall AP 7:20

2.63 warmup miles at 7:48, 7:55, 7:55 (.63 AP)

1600's: 6:03, 6:09, 6:04

1.35 cool down miles


1260 Grey/Red Miles: 8.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 150.00Calories: 823.00
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Fri, Nov 09, 2012
Total Distance
4.00

Recovery.  8:01 AP.  58 degrees.  Almost  felt hot!  What the heck is going on?

I'm at 40 miles this week.  After hitting 70 once or twice this cycle and all these Wednesday morning MLR's it really feels more like I'm only at 20 miles this week.

 

Ravenna 2 White/Black Miles: 4.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 150.00Calories: 399.00
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Sat, Nov 10, 2012
Total Distance
6.06

Recovery.  7:56 AP.  64 degrees. 

8x100 striders during the last mile.  I ran the last mile in 6:59.  


1260 Grey/Red Miles: 6.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 150.00Calories: 621.00
Add Comment
Totals
Total Distance
46.09
1260 Grey/Red Miles: 38.08Ravenna 2 White/Black Miles: 8.01
Night Sleep Time: 28.75Nap Time: 0.00Total Sleep Time: 28.75Weight: 150.00Calories: 4597.00
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