| 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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| | AM: Alamo Heights long run with Matt Williams. Uptempo after 6 miles of warm-up/shake out legs from last night. A little tired on the loop course but 40 mins at 5:30 pace. Then the rest at low 6's. Matt stopped at 20 miles, (2:02) for the 20. Then I finished up the last 3 solo, with 2:20 so a 6:05 average for the full thing. Felt even better at the end, mileage base with 50 degree temps for the run was perfect! needed the extra hour of sleep, nice having daylight at 6:30 am for a change. Probably calling it a day. But legs feel really good! so might get out for a few. We will see.
PM: 4.8 miles before early sunset with jax on blanco. legs felt freakishly good. Havent been this fresh (not sore) after a long hard effort in awhile!
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| | Am: 5 lunch miles
pm: 12 miles slow slown with jogger. Katie and drury trails. Felt faster than watched showed as pushing. Little pick up at the end to stretch the legs. Good recovery overall
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| | pm: 12 miles on salado creek in 1:19ish right after work. 1 mile of strides to finish up. suppose to get a decent amount of rain tonight and ALL day tomorrow. So we will see if lunch run happens, and what the workout looks like tomorrow.
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| | PM: Did not run during lunch due to the rain and colder temps, and wanted to rest up a bit more for the workout after work. Did 3x3 miles after work. 2 mile warm-up, then 3x3 mile with a mile rest imbetween sets. Goad was at MP treshold plus a little faster the last mile or so. First set started at 5:28 first mile and worked down to 5:21 pace. Second set started at 5:26 and worked it down to 5:19. Last set was at 5:24 and finished at 5:15 pace. Mile cool down to get 14. Overall good workout, never felt too taxed, a little tired towards the last bit of set two and three, but overall felt smooth the whole workout. Good things to come these next few weeks as I gear up for a 10-14 day taper. this weeks goal is to hit about 120 mpw.
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| | Pm: got off work a little early. Mcallister park for MWLR. 10 solo out and backs due to some flooding on the trail. Then 6 with jogger and Katie. Good run overall
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| | PM: 12 miles from the hood. Might be a little tired for the 5 miler tomorrow. GOt an extra hour of sleep, was going to run a bit this morning but squashed that idea quickly. We will see how racing is for 3rd week in a row off high miles. Good to race on tired legs though.
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| | Am: Wurst 5 miler. Legs felt like lead. Went out to fast. Course seemed a bit long. 26:15-20ish. Not the greatest. But ok off of high mileage. Legs wanted to lock into marathon mode. Hopefully with rest I can put together a decent race. Probably more miles to come later today
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