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Week starting Feb 15, 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.  

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
88.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Feb 15, 2015
Total Distance
22.00

Am: 22 miles around alamo heights. A little 5 mile uptempo with Matt but was pretty tired from yesterday. Slight side stitch towards the end. Ready to start resting up. 6:30s average pace for total run. All I wanted/needed. 85 miles about this week. Ready for 10 mile daily total runs. With speed and light plyos rest of the week 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Feb 16, 2015
Total Distance
10.00

Am: day off for Presidents' Day. Meet group at Mcallister for 10 easy miles. Looking forward to an easier week this week and next, leading into PHX marathon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Feb 17, 2015
Total Distance
11.60

Pm: long day at hospital. Run from jack white trail head right off the hospital. Finished with about 8x strides on flats and light hill. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Feb 18, 2015
Total Distance
14.40

Am: 4.4 miles easy at lunch. 

Pm: 10 miles with workout at Trinity University with Matt W. 3 mile total w/u with some strides/ drills mixed in. Then for me 4x mile with 75 sec rest at 4:56, 4:58, 4:56, 4:53. Then I led Matt through 800 followed by his last 400 after I had a about a 70s rest while he ran his 3rd lap. So 2x 800 and 2x 400. First set was 2:21 and 68. Second set was 2:19 and 64. He crushed his last two repeats. I was good with the effort and shorter/quicker intervals for me with 10 days out. About 1.5 mile cool down to get 10 for the evening. Last day for fitness is what they say. So hope this helped. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Feb 19, 2015
Total Distance
10.00

Am: 10 hot and sweaty ones at the base gym. Early miles before CPU training stuff all day at the hospital. Nice to knock it out 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Feb 20, 2015
Total Distance
10.50

am: PF day off work. took advantage by sleeping in and getting a run in the morning in. Need to get a lot of rest this weekend leading into next week. Ran 10.5 on drury trail with 12x 1 min on fartleks, w/2 mins off/float pace. last two at MP just to feel the difference, first 10 in 10k pace. Nice to just run off feel, need to do this more often. Feeling a little more tired then I would hope for with this kind of easier/quicker workout. Glad to have all weekend to catch up on sleep. Should help a ton. Also flying out to PHX on thursday will be nice. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Feb 21, 2015
Total Distance
10.10

Am: ran with Matt for 6.5 miles of his long run. Did 2x200 at MP on trinity track to get a little extra mileage. Then finished up around trinity and neighborhoods by the car to get the 10. Nice easy day. Now time to rest up

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Totals
Total Distance
88.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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