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Week starting Sep 21, 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
77.2317.6394.86
Sun, Sep 21, 2014
Slow milesFast milesTotal Distance
14.310.0014.31

Met Connor, Jason and Roger out at the lake. Connor and I ran a quick loop around at 7:23 AP Roger and Jason did a couple of out and backs..Nice day out. 

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Mon, Sep 22, 2014
Slow milesFast milesTotal Distance
8.008.0016.00

Went out in 7's came back in 6's met Rob Sorrell for the last 5 miles. Air was nice and dry today. Lots and Lots of hills. 1/2 dirt the other 1/2 asphalt.....all hills

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Tue, Sep 23, 2014
Slow milesFast milesTotal Distance
6.836.6313.46

met Blake, Eric, Jason and Roger out at S&S park for a tempo. I got there a little early and did a mile or so. Roger wanted me to go 7 at tempo or 15k pace (5:31) but after the first few miles I knew that wasn't going to happen. My legs were pretty tired and I have been fighting strep throat for about a week. I gave it the best I had and made the most of the run.. I caught up to Jason H on the dam and lapped my watch at 5.36 miles I averaged to that point at about 5:34 pace and then I ran his pace with him for the last mile and a half or so.  I ended up for the total w/o AP @ 5:48..

Was parched and tired at the end of the run as was everyone else. It was a  good w/o and we swapped days due to the forecast weather.  I was fairly pleased with it looking at the miles that I have put in the past couple of days.

Tomorrow will be an easy day.

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Wed, Sep 24, 2014
Slow milesFast milesTotal Distance
10.000.0010.00

Pf solo out&back

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Thu, Sep 25, 2014
Slow milesFast milesTotal Distance
6.000.006.00

Pf out&back with 12x15sec pickups

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Fri, Sep 26, 2014
Slow milesFast milesTotal Distance
19.093.0022.09

Solo pf out&bAck easy

 

Met Ean at Westmoore and did a quick 10 miles with 6 x 200m; 200 recovery then 4x1k with 400 recovery. took a nice ice bath afterwards. 

Track 

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Sat, Sep 27, 2014
Slow milesFast milesTotal Distance
13.000.0013.00

Draper hills after work...tired

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Totals
Slow milesFast milesTotal Distance
77.2317.6394.86
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