| 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: 22.56 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
| | I decided to be a wimp and postpone my long run a day. Instead, today became a rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Making up the long run that I postponed from yesterday. 7.07 mi in 01:30:08 @ 12:45/mi burning 730 calories with HRavg of 134 bpm
Markers ---
1.00 mi in 13:02 158 bpm
1.00 mi in 12:13 125 bpm
1.00 mi in 12:41 133 bpm
1.00 mi in 12:21 130 bpm
1.00 mi in 13:10 129 bpm
1.00 mi in 12:45 133 bpm
1.00 mi in 12:06 134 bpm
0.07 mi in 00:48 136 bpm (11:57/mi)
Okay, so why in the world was the first mile so hard on the heart? Digital confusion perhaps?
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 7.07 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | My Garmin 405 was low on charge so I didn't bother using it to time my 0.5 mi warm up or the 0.5 mi cool down jog. For that reason all I have for the total workout is 3.52 miles distance. After doing the warmup and stretching, I alternated faster paces with rest paces.
Markers ---
0.50 mi warm up
0.51 mi @ 11:05/mi w/ 140bpm HRavg
0.24 mi @ 12:45/mi w/ 135bpm HRavg
1.00 mi @ 11:07/mi w/ 146bpm HRavg
0.30 mi @ 13:36/mi w/ 144bpm HRavg (hard uphill leg, didn't get much rest)
0.48 mi @ 11:11/mi w/ 152bpm HRavg (clearly not rested)
0.50 mi cool down Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 3.52 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy run to put some miles on the legs.
2.28 mi in 27:41 @ 12:10/mi with HRavg 142bpm
Markers ---
1.00 mi @ 11:43/mi 139bpm
1.00 mi @ 12:33/mi 145bpm
0.28 mi @ 12:26/mi 146bpm
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 2.28 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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So, not having a Turkey Trot near Wilburton, Ok today I was forced to make my own. It was important to get the run finished in time to clean up before lunch so I had to get out early. The cooler weather required me to wear running tights for the first time this fall but I was able to shed the gloves, jacket and stocking cap after the first lap.
The schedule required a speed workout today. 7 total mi with 3x 1600m @ 10:49 w/ 800m jogs.
7.01 mi in 01:22:47 @ 11:49/mi burning 812 calories with 149 bpm HRavg
Markers ---
1.00 mi @ 12:26/mi 135 bpm 60% HRR
0.50 mi @ 12:26/mi 143 bpm 65% HRR
1.00 mi @ 10:34/mi 149 bpm (speed) 70% HRR
0.52 mi @ 12:55/mi 151 bpm (jog) 71% HRR
1.00 mi @ 10:30/mi 164 bpm (speed) 81% HRR
0.54 mi @ 13:07/mi 152 bpm (jog) 72% HRR
1.00 mi @ 10:36/mi 163 bpm (speed) 80% HRR
1.00 mi @ 13:02/mi 143 bpm 65% HRR
0.46 mi @ 12:33/mi 149 bpm 70% HRR
Location: Wilburton, Ok
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| Asics Gel 1140 Miles: 7.01 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Final run of this week, just in time to start a new week tomorrow. Isn't it crazy how the calendar works like that?
2.68 mi in 34:38 @ 12:55/mi burning 279 calories with 123 bpm avg
Markers ---
1.00 mi @ 12:11 141 bpm
0.50 mi @ 12:13 125 bpm
0.11 mi @ 25:24 098 bpm (walked a bit)
0.50 mi @ 12:38 111 bpm
0.57 mi @ 12:37 114 bpm
Location: Wilburton, Oklahoma
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| Asics Gel 1140 Miles: 2.68 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
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| Asics Gel 1140 Miles: 22.56 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
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