Masters USATF Cross Country National Championships 8k in St. Louis, MO!
Maybe a marathon in 2013?
Long-Term Running Goals:
Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.
Personal:
I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.
AM - 15 miles at 5:00am along the Truckee River Trail in Reno, Nevada. I just ran by feel on an out and back course. It was cold 26'F and dark but I felt ok today. I averaged 6:48 pace for the whole run. 2nd half was at about 6:30 pace for 5 miles and the last 2 miles at 6:00 pace.
AM - 5:00am again for 14.3 miles along the Truckee River in Reno again. I did a fartlek of 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 with equal rest for 30 minutes of fast running. Fartlek pace was all sub 6:00. Overall averaged 6:47 for the whole run.
AM - Still in Reno running at 5:00am along the Truckee River again. Out and back relaxed and easy 15 miles at an average pace of 7:08. Second half at 6:40 pace.
PM - Easy 5.1 miles on the dreaded treadmill at 7:00 pace.
AM - Left Reno early this morning and went for run as soon as I got home. Ran from my house for 10.35 miles with 8x100m strides on the way back. Hilly run felt relaxed but still averaged 7:00 pace.
PM - Not sure I will get another run in as the rest of my day is pretty packed.
AM - For the third time writing as the blog ate my last two reports when
I hit submit. I ran the usual Friday Sasha Uneventful Half Marathon
(UHM). However we had many visitors join us as well. Adam ran with is
for awhile and we also had two of the faster women, Michelle and Jamie,
join us so they could get a good tempo in. We gradually picked things
up as usual as we went but it all felt very easy today even when we
finished in 6:20. I was very impressed with Michelle and Jamie today.
Both of them have an OTQ time in their future. With the right training
and persistence they can hit the womens OTQ in the not so distant
future. We ran the UHM in 1:30:52 or 6:55 pace average with the last 10
miles in 1:08 and the last 5 miles in about 33:30 or so. Sasha and I
did 8x100 strides at 17-18 secs in the middle as usual as well.
PM - Heading out for a Boy Scout camp later today but will squeeze in some more miles before I go with James. 5.05 miles with James and 8x100 in 18 secs each with a 100 jog in 27 secs per 100 jog.
PM - 19.4 miles total with most in the dark this evening. After having a Boy Scout Campout last night and not getting much sleep I was not too excited about my run today. I ran with James and Sasha for parts of it and then with Jared at the end. I ran 9.5 miles with James at an average pace of 7:34 with 2x1 mile repeats in 5:50 and 6:00 on the river trail. I then did 8 miles at what I call an easy marathon pace effort. First 4 miles in 26:00 and second 4 miles in 24:00. It was very dark so I'm sure this sowed things a little as well. Overall I was just glad to get the run over with. Cooled down by running 1.5 miles with Jared.
