| Location: Lawton,OK,United States Member Since: Jan 01, 2008 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments:
Got off the couch and started running
5K PR : 30:25
8K PR : 58:53
7.2mi PR: 01:21:53
HM PR: 02:49:06
2010 Results --
Dallas RnR Half Marathon: 02:49:06
States --
AZ, AR, CA, CO, FL*, KS*, MO*, NC, OK*, TX*, VA*
Countries --
CA*
Short-Term Running Goals: Build up to a 30 mpw routine.
Long-Term Running Goals: Establish and maintain a program of cardiovascular fitness.
Participate in one of the Ragnar Relays.
Manage to place within the top 3 in my age group in a race. Any race.
Personal: My wife, Teresa, has stayed by my side for over 21 years and I am a much better person as a result. Kristoffer, our only child, is now 15 and continues to exceed all my expectations. If you look in the dictionary under the word luck you will see my smiling face.
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| Asics Gel 1140 Miles: 24.48 |
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| Night Sleep Time: 45.00 | Nap Time: 3.00 | Total Sleep Time: 48.00 | |
| | Today's 4 mile run was a real challenge and I think it may have something to do with the recent upheaval in my schedule. Saturday was a very long day. In addition we were running the hilly course that the Frost Ya Fanny uses through Elmer Thomas Park.
4.00 mi in 53:14 @ 13:18/mi burning 417 calories
Markers ---
1.00 mi in 12:02
0.19 mi in 02:20 (12:26/mi)
1.00 mi in 12:45
0.18 mi in 02:32 (13:52/mi)
1.00 mi in 14:24
0.63 mi in 09:10 (14:34) Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | I remember running and a few of the numbers but the chilly wind has erased most of the details. I do need to find my gloves again.
3.11 mi at 12:12/mi
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 3.11 |
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| Night Sleep Time: 4.00 | Nap Time: 1.00 | Total Sleep Time: 5.00 |
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| | While Kristoffer was in his dance lesson, I ran down to Elmer Thomas Park, once around the Frost Ya Fanny course, and back for a total of 3.0 mi. Pick up the pace quite a bit in the last mile. There is speed in the legs someplace and I need to work on getting it to go longer. 3.01 mi in 36:57 @ 12:16/mi burning 325 calories.
Markers ---
1.00 mi in 13:00
1.00 mi in 13:13
0.62 mi in 07:01 (11:21/mi)
0.40 mi in 03:43 (09:26/mi) 60F, winds 12mph gusting to 25mph
Location: Lawton, Ok
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| Asics Gel 1140 Miles: 3.01 |
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| Night Sleep Time: 4.00 | Nap Time: 2.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | A very short run to stretch the legs but not so much as to tire myself ahead of tomorrow's 6 mile run. Very nice temperatures for this point in November and I hope they continue through Saturday since I have signed up for the Frost Ya Fanny 5K.
2.17 mi in 26:28 @ 12:13/mi burning 247 calories.
Markers ---
0.14 mi in 01:46 (12:34/mi)
1.00 mi in 12:24
1.00 mi in 11:57
0.03 mi in 00:20 (12:59/mi) Now I shall go try to program tomorrow's workout into my Garmin 405.
Location: Lawton, Ok
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| Asics Gel 1140 Miles: 2.17 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | In addition to the long run each week, the training schedule calls for a midweek quality workout focused on either tempo run or speedwork with tempo runs outnumbering speedwork 2:1. Today was the first tempo run of the second block of the training schedule. It called for 6 miles total with 3 miles at 11:34/mi.
6.01 mi in 01:12:38 @ 12:05/mi burning 723 calories
Markers ---
1.00 mi in 12:13 -- 1.50 mi warmup to start
0.50 mi in 12:16
1.00 mi in 11:23 -- starting the pace work
1.00 mi in 11:33
1.00 mi in 11:36 -- just a bit under the target but working
1.00 mi in 12:55 -- cool down starts
0.51 mi in 06:49 (13:27/mi) -- coasting home and watching the stars come out Location: The beautiful prairie evenings of Lawton, Oklahoma
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| Asics Gel 1140 Miles: 6.01 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
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Today should have been a rest day since I plan to run the Frost Ya Funny 5K tomorrow. Oh well, plans change.
2.53 mi in 30:04 @ 11:53/mi burning 299 calories
Markers --
1.00 mi in 12:19
1.00 mi in 11:54
0.53 mi in 05:51 (11:01/mi)
I must now clean up and head to Cameron University to see Iphigenia at Aulis.
Location: Lawton, Oklahoma |
| Asics Gel 1140 Miles: 2.53 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | 2009 Frost Ya Fanny 5K - Lawton, Ok
0.50 mi warmup in 06:00 (12:01/mi)
3.15 mi in 31:52 @ 10:08/mi burning 433 calories
Very happy with my time. I ran a strong, well controlled pace.
Markers for the race ---
0.25 mi @ 10:20/mi
0.25 mi @ 10:01/mi
0.26 mi @ 09:55/mi
0.26 mi @ 09:39/mi
1.00 mi @ 10:05/mi
1.00 mi @ 10:34/mi * last time up the hill was a killer
0.13 mi @ 08:29/mi
Location: Lawton, OK
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| Asics Gel 1140 Miles: 3.65 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
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| Asics Gel 1140 Miles: 24.48 |
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| Night Sleep Time: 45.00 | Nap Time: 3.00 | Total Sleep Time: 48.00 | |
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