Freethinker ~ Freerunner

Week starting Jan 27, 2013

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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.    

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Cascadia Red Lifetime Miles: 41.39
Barefoot Lifetime Miles: 1.00
Ravenna 2 White/Black Lifetime Miles: 750.54
New Balance 1080 Orange Lifetime Miles: 705.99
New Balance 1080 Blue Lifetime Miles: 524.47
Mizuno Elixir 7 Lifetime Miles: 513.14
Mizuno Sayonara Blue Lifetime Miles: 71.48
Mizuno Sayonara White Lifetime Miles: 42.19
Total Distance
58.48
New Balance 1080 Orange Miles: 39.47Ravenna 2 White/Black Miles: 19.01
Night Sleep Time: 33.75Nap Time: 0.00Total Sleep Time: 33.75Weight: 148.67Calories: 5800.00
Total Distance
18.03

It felt so good to run 18 miles this morning!  It was 45 degrees, but with 12 to 13 mile per hour winds.  It was nice out all things considered.  

My AP was 7:58.  I really kept my pace in check this morning.  This was my first run of 18 or more miles since October 28th, and I'm still easing back in off of a week long break from an achilles issue.  

I will rest tomorrow and get a good workout in on Tuesday with a tempo run.  

First 5 miles AP: 8:13

Last 13 miles AP: 7:51

New Balance 1080 Orange Miles: 18.03
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 149.00Calories: 1904.00
Comments(1)
Total Distance
9.00

Tempo run with 5 at tempo pace.  This morning was an unbelievable 67 degrees.  It's January for Pete's sake!

I felt really good going in to this workout.  I hit all of my splits in under the time I was aiming for.  My achilles felt totally fine throughout and after the workout, but I did feel a little twinge in my right calf during my cool down. 

2 warmup miles: 7:51, 8:04

5 at tempo: 6:48, 6:47, 6:44, 6:44, 6:50

2 cool down 8:52, 8:26

I am especially proud of that last split in the workout because it included the hill from hell.  I will be running pretty easy on my MLR tomorrow morning. 

Ravenna 2 White/Black Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 148.00Calories: 935.00
Comments(1)
Total Distance
14.01

MLR of 14 miles.  36 degrees with 22 mph winds. 8:12 AP. 

I almost didn't wear my wind breaker jacket, but I stepped outside and immediately felt the wind and changed my mind.  Then then after the first 2 miles I was regretting wearing it because I was really heating up with all the wind at my back.  I almost discarded it before I got on the trail, but decided to keep it.  After I got about 1 mile down the trail I was so glad I kept it because I got into an area where the wind was just blasting.  I ended up lowering the zipper for the parts of the run that the wind was not blasting me in the face and then raising back up with it got intense.

 My legs felt pretty sore from the 18 long run on Sunday and the tempo run yesterday.  I really felt like I should have been running a recovery today instead of an MLR, but I ended up just taking really easy keeping my pace just above 8:00 minute miles. 

New Balance 1080 Orange Miles: 14.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 149.00Calories: 1295.00
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Total Distance
5.00

Recovery run.  8:34 AP.  22 degrees. Calm winds.

My calves are a little sore still from the tempo on Tuesday.  

Ravenna 2 White/Black Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 150.00Calories: 591.00
Add Comment
Total Distance
7.43

7:57 AP.  18 degrees.  

I was scheduled to run a 12 mile MLR this morning, but two things made me cut it a little short.  I was still feeling really sore in my calves and quads last night before I went to bed.  That was one thing.  The other was that I simply did not get out of bed early enough to get the full workout in before I have to leave for the first of two early business meetings this morning.  

As for the run I felt pretty good, but I'm definitely glad I didn't run the full distance so my muscles will get a bit of a recovery.  It was really cold at 18 degrees with 8 mph winds.  I'm looking forward to the next few days when we'll get a break in the cold weather.

New Balance 1080 Orange Miles: 7.43
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 148.00Calories: 632.00
Comments(1)
Total Distance
5.01

Recovery run.  8:35 AP.  26 degrees.  

I'm feeling good after having cut my MLR short yesterday followed by the recovery run today.  I should be good to go for my pace run tomorrow.  

Ravenna 2 White/Black Miles: 5.01
Night Sleep Time: 4.75Nap Time: 0.00Total Sleep Time: 4.75Weight: 148.00Calories: 443.00
Add Comment
Total Distance
58.48
New Balance 1080 Orange Miles: 39.47Ravenna 2 White/Black Miles: 19.01
Night Sleep Time: 33.75Nap Time: 0.00Total Sleep Time: 33.75Weight: 148.67Calories: 5800.00
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