| Location: Broken Arrow,OK,United States Member Since: Dec 13, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Route 66 Marathon 2012 (3:12:34)
Route 66 Marathon 2010 (3:35:05)
Glow Run 5k Aug 2012 (19:28)
Aquarium Half Marathon 2013 (1:30:17)
Post Oak Lodge Half Marathon Trail Run 2012 (1:46:22)
Aquarium Half Marathon 2011 (1:39:19)
Oklahoma City Memorial Half-Marathon 2010 (1:42:22)
Williams Route 66 Half-Marathon 2009 (1:42:52).
15k Tulsa Run 1:00:34 (2013) 1:01:48 (2012), 1:05:12 (2010) 1:09:05 (2009), 1:11:37 (2005), 1:14:26 (2004).
Short-Term Running Goals: 2013 Goals: Qualify for Boston in Oklahoma City on April 28th. Goal missed. Actual time: 3:20:37.
Qualify for Boston in Tulsa at the Rt. 66 in November.
PR in the half marathon in Jenks on April 6th. (Sub 1:30) PR of 1:30:17...close enough!
Marathon Finish Williams Route 66 2010 (3:35:05)
Run a sub 20 5k Full Moon 5k 2011, 19:34
Long-Term Running Goals: Win my age division. (Alzheimer's 5k 2010, 21:21)
Run a sub 3 marathon
Run an ultra.
Personal: I'm married to a very supportive, although slightly less enthusiastic runner than I. Alisha has run a little with me and participated in several 5k's, but mostly she supports me at races. She ran her first half in November, 2011. We have a son who was born in 2010, the year that I ran my first marathon. I participated in my first Triathlon in April 2011. I think I may have been bitten by the Ironman bug. Though an Ironman finish is a long term goal, I want to BQ first.
I find that the more I run the more I want to run. I consider my self a running addict. I like the motto: pain is weakness leaving your body. Favorite Blogs: |
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| 1226 Blue/White Miles: 54.80 | 1225 Blue/White Miles: 29.28 | Brooks Ravenna White/Black Miles: 45.43 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | Weight: 154.91 | Calories: 11405.00 | |
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First of three hill repeat workouts in my Hal Higdon's half marathon advanced training program. Since I missed my three miles yesterday due to soreness, I decided to run to the hill rather than drive. This added two miles as a nice warm up and two miles as a cool down. An overall good workout for me. I am looking forward to cycling later today. In other thoughts, I just learned that Atlas Shrugged the movie is being released on April 15th. I hope it hits Tulsa, otherwise I told Alisha that we will be making a trip to the nearest city. I have waited ten years for this movie to be made.
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| 1226 Blue/White Miles: 7.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 153.00 | Calories: 884.00 |
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Brick run after 6.5 mile bike ride today. This time my legs did not feel like I was plodding for the first mile and a half. I did ride about 1.5 miles less on distance as compared to my previous brick, so that could have had something to do with it. I am feeling really good after seeing my time today. I finished the run at 21:53, which is only 32 seconds slower than my 5K PR. I probably could have beaten my PR had I not just hopped off my bike fresh off a 6 mile ride.
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| 1225 Blue/White Miles: 3.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 153.00 | Calories: 378.00 |
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Today I ran a 45 minute Hal Higdon style tempo run. This style of run consists of starting out slowly and then building to your fastest pace during the middle two thirds of the run. It ends by gradually slowing back down for the final two thirds.
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| Brooks Ravenna White/Black Miles: 6.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 154.00 | Calories: 761.00 |
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| | I ran 3 on the treadmill at the Gym this morning because I also needed to get in a 25 minute swim. I ended up swimming for about 21 minutes. I swam four sets of 10 laps (25 meter laps) with one minute breaks in between. I have been averaging roughly 30 second laps. I'm finally starting to feel as though I can 'feel' the water. |
| 1226 Blue/White Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 154.00 | Calories: 300.00 |
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Good two hour run at 8:00 pace. Left ball of foot felt mostly good throughout the run. I picked up the pace over the last three and half miles as suggested by my Hal Higdon training plan. I also ran more than the suggested time since I've been letting Kevin set the distance/time and pace since his Iron Man is coming up.
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| Brooks Ravenna White/Black Miles: 13.74 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 154.00 | Calories: 1.00 |
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| | I ran 7 400's at my 5K pace which is 6:53 from my last 5K, which was August 28, 2010. I think I could probably best that time pretty easily right now at my current level of fitness. I also did strength training at the gym for about 40 minutes prior to my interval training on the treadmill. After I finished my interval training I swam 4 sets of 250 meters in the pool with one minute of rest between each set. It was pretty active and diverse two hour workout.
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| 1225 Blue/White Miles: 2.25 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 154.00 | Calories: 200.00 |
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| | Brick run at 7:01 mile pace. I am really starting to get the hang of the transition from bike to run. I feel as though I am more efficient at it and my legs don't feel so heavy and weird for the first mile of the run as they did that first couple of times. I'm happy. I feel great! |
| 1225 Blue/White Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 155.00 | Calories: 375.00 |
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I ran a 45 minute tempo run today after finishing a 30 minute swim at the gym. I felt good and was able to keep up my target pace peaking at a 7:06 mile pace on mile 4.
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| 1225 Blue/White Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 154.00 | Calories: 757.00 |
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| | My goal for this morning was to run 3 miles at my 5 k pace, which in my last 5 k was 6:53. I beat it by a little. I average 6:40. Whoo Hoo. |
| 1225 Blue/White Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 154.00 | Calories: 374.00 |
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I ran 90 minutes today with my running buddy as usual. We intended on starting at the usual time of 6:00 am, but somehow the time change caused his alarm not to go off this morning. I on the other hand woke up 15 minutes before my radio alarm, iPhone alert, and iPhone stop watch sounded. I was so worried about electronic problems of my own that I set multiple backups which I turned out not to have needed. I sent Kevin a text at 6:10 asking him is he was on his way because he is usually quite punctual. When he did not show I feared he might still be asleep. He called me right back to tell me in fact his alarm did not sound, but that he would be over in about 15 minutes. Kevin rode 85 miles on the bike yesterday and was quite fatigued, and as a result did not have a very good run this morning. I on the other had was bursting with energy this morning in spite of the lost hour of sleep. I felt like I could have run another 4 or 5 miles and at a faster pace. I think it was just one of those mornings that you wake up and feel really energetic. I did however take note of the 52 degree temperature, the use of my running sleeves, and my choice of fuel this morning which was something new for me. At my usual power gel stop about 25 minutes in I ate a pack of honey instead called honey stinger. I may have to try that again to see how it affects me during one of my longer runs.
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| 1226 Blue/White Miles: 11.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 154.00 | Calories: 0.00 |
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| | I ran almost 3 miles at a 7:35 pace. It was windy morning. I think I was so ready to get back inside my house that I did not check my Garmin to make sure it hit the full three miles. That is how I ended up running 2.91. |
| Brooks Ravenna White/Black Miles: 2.91 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 157.00 | Calories: 370.00 |
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I ran 2 miles to warm up followed by 7 400 meter hill repeats then a 2 mile cool down. After I got home the carpet crew arrived to lay down our new carpet. The finished at about 2:45. That's when I began moving much of my furniture and electronics back inside my house. I also did yard work for about 3 hours while the crew was working inside my house. I was supremely worn out by the end of the day. I missed my swim workout, but I feel like I made up the exercise elsewhere.
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| Brooks Ravenna White/Black Miles: 7.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 | Calories: 950.00 |
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| | I ran 3 on the treadmill this morning at an 8 minute pace. I followed the run with a 30 minute 1,500 meter swim. I feel a little fatigued, but good for having gotten through it. I am still recovering from my active day yesterday, which consisted of an early morning hill repeat workout, yard work, and moving furniture after the carpet layers left my house. |
| 1226 Blue/White Miles: 3.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 155.00 | Calories: 330.00 |
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This was a brick run after a 12.76 mile ride. I was planning on completing this workout in the wee hours of the morning as usual, but a crying slightly feverish baby son of mine kept that from happening this morning. So I left work about 2 hours early today and got my workout in before the sun went down. I am glad I did two because I now have two full rest days if I choose to take them right in a row. I may end up doing an easy run on Saturday if I feel like it, but science knows I have plenty of things around my house to take care of instead. I'm not sure that is actually rest, but life must go on.
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| 1225 Blue/White Miles: 3.01 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 156.00 | Calories: 377.00 |
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It was warm (60 degrees) and a little windy this morning on the first day of Spring. The moon last night and this morning was the closest it had been to the Earth in 18 years. It was beautiful! We ran for 80 minutes at a 7:36 pace. It felt really good to run that pace again. I had not really run a long run at that pace since marathon training back in September or October.
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| 1226 Blue/White Miles: 11.52 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 157.00 | Calories: 1.00 |
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| | Treadmill running today at the gym. I ran 1 mile as a warm up and then 4 800's at a 6 mile pace or at 3:00 splits. After I finished running I walked for about 2 or 3 minutes to cool down. After that I swam for 25 minutes for a distance of 1,250 meters. I am supposed to go riding later today for 45 minutes. Tri all three sports in one day, Yipee! |
| 1226 Blue/White Miles: 3.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 155.00 | Calories: 350.00 |
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| | Tempo run this morning. It felt good. Splits: 7:33 7:21 6:59 6:40 7:11 7:24 7:25
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| Brooks Ravenna White/Black Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 | Calories: 884.00 |
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| | Today I went to the gym to run 3 on the treadmill. I went to the gym because I was also supposed to swim for 35 minutes. When I got done running I got changed and went down to the pool. This morning the pool had all four lanes full and there were people waiting. I decided I did not want to wait around so I left to try again. Maybe I'll go back tomorrow, which is supposed to be a rest day. |
| 1225 Blue/White Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 | Calories: 345.00 |
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| | I ran 3 miles today after I rode for 15 miles on the bike. Us Triathletes call that a brick run. I'm calling myself a triathlete even though I haven't actually competed in a triathlon yet. I am registered for a sprint distance tri event in April that I have been training for. I figure I can go ahead and start calling my self a triathlete. |
| 1225 Blue/White Miles: 3.01 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 155.00 | Calories: 376.00 |
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| | Kevin and I had a good workout this morning. His Iron Man training schedule called for a two hour run between an 8:30 and 9:00 mile pace. We ended up finishing with an average pace of 7:51. I don't mind the extra speed since I'm training for a half marathon. In fact the speed is better for me. |
| 1226 Blue/White Miles: 15.57 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 155.00 | Calories: 1974.00 |
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I ran 8 hill repeats today at a distance of .15 miles or approximately 250 meters with an elevation of 40 feet. I warmed up by running about 2.5 miles and cooled down by running about 3 miles. I feel good.
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| Brooks Ravenna White/Black Miles: 8.27 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 157.00 | Calories: 1040.00 |
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| | I ran 3 in 21:25 after my one hour ride. It was cold (38 degrees) and windy this morning. |
| 1225 Blue/White Miles: 3.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 157.00 | Calories: 378.00 |
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| 1226 Blue/White Miles: 54.80 | 1225 Blue/White Miles: 29.28 | Brooks Ravenna White/Black Miles: 45.43 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | Weight: 154.91 | Calories: 11405.00 | |
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