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Week starting Sep 14, 2014

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Location:

OKC,OK,US

Member Since:

Feb 06, 2013

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

All races run

2015

Houston 1/2 Marathon - 1:13:12 (PB) Jan 

Phoenix Marathon - 2:34:08 (PB) Feb

Boston Marathon - 2:35:00 (CR)Apr

Oklahoma City Memorial Marathon- 2:38:59 (Single age state record 42) *6 days after Boston

Go Mile Arkansas- 4:55 (PB)

Fire Ball Classic Ada OK - 16:48

Riverside 5000 Tulsa OK - 16:17 (PB)

Brookhaven 5k Norman OK - 16:22

Medtronic Twin Cities Master Championship Marathon St Paul MN - 2:35:51 

Tinker 1/2 Marathon TAFB - 1:14:32 Oklahoma single age (43)

Tulsa Run 15k Master Championship - 51:58

 

2014

Naughty or Nice 8k 2014- 27:10 (PB)

 San Antonio Rock N Roll Marathon 2014- 2:38:17 (PB) 2nd overall

Tulsa Zoo 10k Run 2014 - 33:52 (PB) Overall winner

Tulsa Run 15k Master National Championship 2014- 52:53 4th overall (sb)

Brookhaven 5k 2014- 16:31 (SB)

Little Rock 1/2 Marathon 2014- 1:14:03 (SB)

2013

Boston 2:41:22 -2013
Tulsa Run 15k Master National Championship 2013 - 51:33 (PB) 3rd overall
Race for Hope 12k- 2013-40:54 (PB) single age usatf  OK state record
 Run for Mums 2013 5k - 16:30 (PB)

Short-Term Running Goals:

 sub 16-5k

2:35:00 marathon

1:13:00 1/2

2:33:00 full

  

Long-Term Running Goals:

stay healthy and run the best i can

Beat Jake 

 

take down as many OK LDR records as i can.

Personal:

 

43 yrs old

Married - 21 yrs

3 boys

1 dog (my little girl Sophie)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Slow milesFast milesTotal Distance
77.0934.05111.14
Sun, Sep 14, 2014
Slow milesFast milesTotal Distance
6.006.0012.00

did a solo dirt road run at lake draper...felt like staying close to home and  just getting it done. i felt good going out and decided to make a steady state run on the way back. i started at 6:23 pace for the first of 6 miles and kept it all under that.  mile splits were 6:23, 6:19, 6:22, 6:19, 5:58 and 6:13.

Weather was really nice out. I put 1 bottle of nuun out at my famous cedar tree and stopped on the way out for a short drink  and picked it up and practiced drinkin on the run on the way back. 

 

Add Comment
Mon, Sep 15, 2014
Slow milesFast milesTotal Distance
17.011.0018.01

Did a pf 6 mile out and back with 5x 1 min on/off  a little humid but not too bad.

 

Did an easy 6 more around the house.

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Tue, Sep 16, 2014
Slow milesFast milesTotal Distance
16.965.0021.96

Pf 10 out & back

 

got out to hefner a little early and decided to knock my repeats out and then run with kels on hers..I hit my k's at 3:12-3:15 and Kels ran hers at  in 4:20's.

 ran the last one of Andrews with him he ran at 5:50 pace. 

Roger, Jason and Blake were out there workin hard too. The dew point and humidity were close to terrible. 

We all ground it out and got through it.

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Wed, Sep 17, 2014
Slow milesFast milesTotal Distance
10.110.0010.11

Pf slow miles.

saw Bruce on the trail and joined him for a few. Humid out...ready for more cold air

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Thu, Sep 18, 2014
Slow milesFast milesTotal Distance
3.017.0010.01

went out to hef to do a little tempo which actually turned into broken tempo in the heat.  Super windy on top of me getting over my strep...just wasn't happening today. I hit the first 2 miles on pace then hit the wind...tried taking a 1/2 mile break and then did a 1/2 at pace where i realized this wasn't happening with the wind.. i did manage to get a steady state 4 miler and kept it under 5:53 pace.

 

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Fri, Sep 19, 2014
Slow milesFast milesTotal Distance
19.000.0019.00

Pf 6 slow progression

 

PM run with Roger, Jason and Blake out at Hefner..Lots of folks out for the RedMan race tomorrow. 

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Sat, Sep 20, 2014
Slow milesFast milesTotal Distance
5.0015.0520.05

met Andrew, Blake, Jason and Roger for a run out of NHP. Andrew and I went out in 6:50-6:40's and my plan was to pick it up some on the way back. I ended up with a pretty good progression and got my last mile down to 5:30's.Long run was 6:33 AP..Andrew didn't go with me. I jogged back to Roger and Jason rounding my run off to 20.                   5@ 7:59AP

Longrun

Super muggy out. Nice company and breakfast at Starbucks afterwards.

I think this might be a mileage pr for me as well..whoop whoop

 

Comments(1)
Totals
Slow milesFast milesTotal Distance
77.0934.05111.14
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