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Week starting Jan 25, 2015

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201320142015
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Location:

Edmond,OK,USA

Member Since:

Feb 05, 2013

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

PB: 

Marathon: 2:22:18 QC Marathon 2012

Half Marathon:1:07:20 Provo River Half 2012

10k: 30:13

5k: 14:34

1500m: 3:58

Marathon Wins:

 OKC Memorial Winner 2013 in 2:26:13

OKC Memorial Winner 2012 in 2:27:30

Prarie Fire Marathon Winner 2011: 2:29:43 

Short-Term Running Goals:

Olympic Trials B standard Qualifier.

Run Sub 2:20

Run sub 2:18

PR in Half-Marathon

PR on the track 5k and 10k 

Hit 5,000 plus miles in 2013 

Long-Term Running Goals:

Run sub 2:18!

Qualify for the Olympic trials in the Marathon.

Maintain a Healthy running lifestyle.  

Personal:

Married with my first child in December 2012. 

4th Year Dental Student at Oklahoma College of Dentistry.

2nd Lt. Army Dental Corps, pursuing an Oral Surgery Residency.

UVU Alumni, 5 years of collegiate Running.  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
116.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
20.40

Am: will log race report later. 3.5 mile shuffle warm up, 3M, than 3.8 mile cool down. Went out hard 5-5:05, led through 7 then feel off a bit. Ran 1:09. Disappointed with performance. Body freaks out at that clip and mentally drained. Need more rest and speed work at faster clip. Got some rearranging of training before phoenix 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
12.00

PM: 12 miles from the house to timberwood park. 75 degrees out

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
13.10

Pm: drury trails, after work 80 degrees out. Some stroller miles mixed in

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
15.00

Am: 6 mile warmup with part of it waiting on Matt to show up. Drills and strides. The. 2x15mins around Mcallister loop. First 15 in around 5:05-5:17 average, second 15 mins in 5:15-5:17 avg. fell off a bit on second effort but knew I was tired going Into it so was ok with the effort. Then did 1 mile hard in around high 4:50s. 4 min rest imbetween. The. 1.7 mile cool down to get the total 15. Good workout overall. Got some work to do, but getting better

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
17.50

Am: 6 miles at lunch on base 

pm: 11.5 miles at drury trail. Another nice day, mid 70s. Easy miles. Did 2x400m strides at the end at 5:10ish pace. Felt great, a little tired from early mornings/late nights

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
14.00

Pm: missed my lunch run so did 14 right after work on base. Mid run did 8x200m hard to start working on my leg speed and lack of turn over. Took full recovery imbetween each. Averaged around 29-30 for most of them. Then ran 27-28 for the last. That's fast for me. In the long run this and faster mile repeat pace and more LT runs/workouts should help a ton for phoenix. Atleast that is what I'm going to focus on for the next 4 weeks. Still getting in my uptempo long runs. But that is the plan for the next 4 weeks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
24.00

Am: slept in a bit, hard to avoid the gloom and rain today so got it going and met up with Matt for a long run. Started by Trinity U and ran around alamo heights neighborhoods into the zoo. Around 6-7 miles we picked it up to 6 flat and for the next 10-12 miles we worked down to 5:20s and then gradually came back up to high 5:50s-6 flat until mile 20. Got technical and a bit slippery on the river walk, the time we were rolling 5:20-5:30 but we made do. Hammys and butt muscles sore from last nights 8x200m effort hard. But felt like this was good to focus on effort since I need to get use to running on tired legs/muscles. Woulda liked 25-26 but was a bit hashed and figured next weekend with 3 weeks out it can give the 26-27 mile day a go. Maybe the weather will cooperate. Overall feeling good about this week. Making strides forward as I focus on speed and turnover. Race weight is starting to head in the right direction. Total time for the run was around 2:25. So good overall split with the slower warm up and hills towards the end of the run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Total Distance
116.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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