**Meeting this morning at the Creek Turnpike Trail on 145th between 111th and 121st at 9am for a run.**
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
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November 01, 2009
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Yesterday's Tulsa Run.
1:15:46. 8.08/mile. Finished 844/3793.
Very happy with the run. Legs felt fine until I slowed down to a walk after the finish line then knee pain made it hard to walk. Will do one more long run next weekend to decide between half/full marathon. Want to avoid hobbling the last 12 miles on an injury.
Good luck with the run this morning!
Posted by: Joseph Geilfuss | November 01, 2009 at 08:45 AM
Sunday crew
30 OH walking lunge 135lb
1 gasser
30 kb swing 2 pood
5:54,13:41,22:20,31:46,40:50
Brian S. 40:50
5 rxds
275 3 dead lift, 3 HSPU
155 6 power clean, 6 chest to bar pu
Randy 18:41
Brice 13:53
Heather 13:10
Karin 13:12
The girls used 95 and 65lbs
"Jason" Hero WOD
100 squat 5 muscle up
75 squat 10 muscle up
5o squat 15 muscle up
25 squat 20 muscle up
B.Lloyd 35:18
(used small box to assist with my muscle ups, I have been here long enough to get these done so I am making myself learn to do them.)
Good job by everyone and good job to all of our Tulsa Run participants!!!
Posted by: Bryan Lloyd | November 01, 2009 at 06:43 PM
Morning running with 'the crew' on Sunday:
16 miles
3 hrs 1 min
First 10 miles at 10.24 min / mile pace. 10 min break (waiting on my keys in Brandon's car), last 6 miles at 10.48 min / mile pace. Walked 1 min every 2 miles.
Things I learned:
1) running with a group is WAY better. Thanks Brandon, Alexey (and Eddie at the beginning). 2) the last 6 miles on my own sucked. 3) it was really stupid to go the last 6 miles with no fuel / hydration. 4) I put my time in a marathon predictor ... 5hrs 10 mins, to which all I have to say is F%@# that – it sounds miserable!
This is the last 10+ mile I'll do before Nov 22nd. I'm officially a little freaked out by the 26.2, but still willing to go for it.
Posted by: Susan M. | November 02, 2009 at 08:29 AM
...and awesome job Joe on the Tulsa Run - great time / pace.
Posted by: Susan M. | November 02, 2009 at 08:33 AM