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Week starting Nov 23, 2014

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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
Total Distance
100.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
28.00

AM: Met with the solers group for the sunday long run. Did the 6 mile out and back course twice. not ideal but they have water and its a pretty nice jaunt through good neighborhoods. perfect fall weather out. first 12 had some quick guys to pull me through some 5:30s for a bit. Most at high 5:50s/low 6s. Next 12 was solo, so I slowed down the pace  bit naturally. Average for the run was at 6:19. MIGHT and a strong maybe on that might I will go for a 3 mile shuffle tonight. Resting up next 3 days for the boulevard bold on turkey day. Would like to have fresh legsfor that....see if thats possible.

PM: 3.75 more with jax to get an even 28 for the day.

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 easy McAllister park right after work. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
14.50

Am: 5.5 easy lunch miles 

 

pm: 9 miles with Robby. 2.5 mile warm up. Then 2k acceleration. Mile around 5:25 with last 400m in 4:57. Then 4x30s pushes with min rest. Followed by 4x600ms at 1:41-1:46 range. Overall solid workout. Speed knocked out some of the junk from Sundays 28 mile day. Easy 5-6 tomorrow and rest up for the turkey trot 5 miler on Thursday. Then begin some taper action. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
7.50

Am: 7.5 easy miles in Nashville. Perfect weather for a long tempo. Mid 30s with no wind. Had to restrain due to tomorrow's turkey trot 5 miler. Want to be somewhat competitive for it. 5x 30 sec pick ups to shake out the legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
20.00

Am: boulevard bolt in Nashville. 25:50s. Cold air was hurting the lungs a bit. Did some pick ups around the neighborhood from miles 17-20 of 5x2 min at MP. Slow miles with Katie. More to post on race later. But now Turkey time!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Total Distance
10.10

Am: 10.1 miles around neighborhoods in Brentwood. 23 degrees with feels like temps at 17. Nice and chilly out. Slow miles, hard to get warm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
8.00

Am: 8 miles. 16x200 on and off the track. Still tired from thanksgiving 20 miler. Just turncoat and light speed. 32-35s for the on 200s. Hard for me to back off miles when I have a lot of down time for the holidays. Don't love to taper. But the legs need it. 15-16 tomorrow and then single easy days all next week

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Total Distance
100.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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