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Week starting Sep 22, 2013

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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
63.6839.00102.68
Sun, Sep 22, 2013
Slow milesFast milesTotal Distance
12.050.0012.05

did an easy out and back dirt road hill run at draper solo....blue skies, no wind and what a beautiful day it is...

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Mon, Sep 23, 2013
Slow milesFast milesTotal Distance
20.040.0020.04

10 - PF AM Miles - solo

10- hilly PM miles -solo

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Tue, Sep 24, 2013
Slow milesFast milesTotal Distance
4.4310.0014.43

did a good work out at OC with the best crew of folk to date...Roger,Frankie, Blake, Ian, Greg, Court and  Jake and I ...with Scott Smith  as our guest tonight Michelle Wray had a quick showing and Katie made a quick Matthew pick up...Jake did the first couple of repeats with him in the stroller..

The dry air sure made things a lot easier tonight. Jake and I did 10 x 1k repeats and did the recovery to a mile. I hit most of mine from 3:05-3:13  most were right at 3:10 k pace.. Jake looked strong as he was 3-10 sec ahead of me on most. 

did a 2 mile warm up and 2 mile cool down 

Comments(1)
Wed, Sep 25, 2013
Slow milesFast milesTotal Distance
6.000.006.00

pf - 6 solo man was i tired today

long day at work

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Thu, Sep 26, 2013
Slow milesFast milesTotal Distance
5.005.0010.00

Solo 5 mile tempo 5:40 pace...felt a lot better this week..finally made it to over 3 miles for my tempo..now work on getting that pace lower. with the cooler air it will come.

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Fri, Sep 27, 2013
Slow milesFast milesTotal Distance
16.160.0016.16

10 pf miles in the am solo slow

 

6.16 after work draper hill run 3 out and back easy

Comments(1)
Sat, Sep 28, 2013
Slow milesFast milesTotal Distance
0.0024.0024.00

Met Jake and Ian at NHP and Jake and I did 24. When we started it was might near close to 80 degrees out at 6 am with thunderstorm around... we headed out towards lake hefner and about 4.5 miles we had the cold front move in on us out of the north...with rain which was refreshing. Felt a lot better this week even after all the miles i put in. Its been a while since i hit the 100 mile mark. It pretty much poured on us all the way back but wasn't too bad. 24 @ 6:10 pace

Comments(1)
Totals
Slow milesFast milesTotal Distance
63.6839.00102.68
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