Sub 2:30 SMASHED!

3M Half Marathon

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Location:

Laredo,TX,USA

Member Since:

Nov 28, 2009

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

 

Personal Records:

Rice Invitational 1999 5k 15:08

UTSA Invitational 8k 24:54

Guajolote 10k 1999 31:16

3M Half Marathon (13.1 Miles) 01:09:18

La Salle Chicago Marathon 2006 2:31:23

Eugene Marathon 2010 2:30:48 

Boston Marathon 2011 2:28:01 

 

Marathons:

2005 Austin Motorola Marathon 2:39:16

2006 Austin Freescale Marathon 2:32:32

2006 Chicago Marathon 2:31:23

2007 Greenbay Cellcom Marathon 2:32:39

2007 Fiesta Marathon 2:39:41

2008 Rock and Roll Marathon 2:45:20

2010 Little Rock Marathon March 7 2:33:59 

2010 Eugene Marathon May 2 2:30:48 

2010 San Antonio Rock and Roll Marathon Nov 14 2:36:57

2010 Fiesta Marathon McAllen, Texas Dec 12 2:39:29

2011 Boston Marathon April 18 2:28:01 

2011 Fiesta Marathon McAllen, Texas Dec 11 2:40:18

2012 Houston Marathon Houston, Texas January 15 2:39:18 

 

 

 

Short-Term Running Goals:

Sub 1:10 for Half Marathon and Sub 2:30 for marathon

 

 3M Half Marathon (13.1 Miles) 01:09:18

Up Next

IBM 3M Half Marathon 1/24/10

 

 

 

Long-Term Running Goals:

I want to accomplish my short term goals first... Once I do that, I will have an idea of what to expect long term... 44 yrs old now and since I've been injured free for 1 month I am jumping back on marathon training. Any recommendations for a good marathon in December 2021? What is your recommendation?

Personal:

Don't knock it until you try it.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3328.90279.8044.0017.703670.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

51°F | °C

Current: Partly Cloudy
Wind: E at 3 mph
Humidity: 56%

 

God Bless 2010!!!

 

3 mile warmup  7:15,  7:06,  7:15

10 mile tempo - Hilly Section

5:54, 5:54, 5:49, 5:51, 5:53, 5:47, 5:54, 5:52, 5:55, 5:41

2 mile cooldown 6:47, 6:54

 

This song down here is what was playing for the tempo!!! :) Yea it was on REPEAT ! Still good!! It was motivating!

 

 

 

Comments
From Samantha Dean-Howard on Sat, Jan 02, 2010 at 05:30:19 from 90.201.147.30

wow nice tempo run there and great song too love it!

I thought Karate kid was so coool :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

58°F | °C Current: Mostly Cloudy Wind: N at 0 mph Humidity: 62%
Distance:12 Mi
Duration:1:25:25

Pace:7:08 / Mi

 

 

Had this baby on repeat throughout the run.....

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.200.000.000.0021.20

56°F | °C Current: Cloudy Wind: NE at 10 mph Humidity: 72%
Distance:21.2 Mi
Duration:2:26:30
Pace:6:55 / Mi

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Distance
11.996 mi
01:26:37
Pace
7:13 min/mi
8.3 mph
Calories
1418 kcal
128.999 lb

Comments
From Samantha Dean-Howard on Tue, Jan 05, 2010 at 17:42:02 from 90.201.147.218

ooooh very posh nice run :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Distance
16 mi
01:45:53
Pace
6:37 min/mi
9.1 mph
Calories
1648 kcal
128.999 lb

Workout details

Duration
01:45:53
Effort
Warm Up(7.0 mi, 00:52:48, 7:33 min/mi)
Intervals(1.0 mi, 00:05:17, 5:17 min/mi)
Intervals(1.0 mi, 00:05:13, 5:13 min/mi)
Intervals(1.0 mi, 00:05:14, 5:14 min/mi)
Intervals(1.0 mi, 00:05:17, 5:17 min/mi)
Intervals(1.0 mi, 00:05:14, 5:14 min/mi)
Cool Down(4.0 mi, 00:26:50, 6:43 min/mi)
Notes

 

52°F | °C Current: Cloudy Wind: S at 6 mph Humidity: 58% 7 mile

warmup 7:21, 7:25, 7:30, 7:23, 7:08, 7:28, 7:22

5 × 1 with 200 meter jog 5:17, 5:13, 5:14, 5:17, 5:14

4 mile cooldown 6:39, 6:56, 6:57, 6:57

Comments
From Samantha Dean-Howard on Wed, Jan 06, 2010 at 07:21:55 from 78.32.130.9

hey hey not just any blog but a Marks and Spencers blog nice and proper posh there Benny. btw great running 4 mile cooldown at 6.40 pace ouch thats fast :-)

From Superfly on Wed, Jan 06, 2010 at 12:46:15 from 208.117.127.110

Great workout. Hitting something solid like that should put you in good shape for your upcoming half.

From Paul on Wed, Jan 06, 2010 at 17:24:45 from 204.113.19.55

What's the deal with the fancy blog formatting? Am I missing something, or are you just an html wizard? Nice workout, BTW.

From Jon on Wed, Jan 06, 2010 at 18:03:08 from 138.64.8.51

5:15 miles? Nice.

From Benny's on Wed, Jan 06, 2010 at 22:22:08 from 24.174.249.108

Sam: thanks Sam gotta be realistic... I have goals that I am after I will not rest until they are accomplished.

Superfly: I hope so man... I really want to run a good half and I know I should be ready for it.

Paul: lol, I'm not a wizard bro... as far as the workout... point taken from you man...I'm learning how to run to my best and hopefully I can achieve some good outcomes. BTW thanks to you I have been running consistent and with determination hopefully I can see a difference. I have a question, Should I taper for the Half or run straight through it with long run 1 tempo and then use the race as a workout? I'm trying to go sub 1:10...Can you give me some pointers on how to attack this half marathon.

Jon: thanks.. but you guys are faster than me I'm just trying to get there. It's about time I start going after it.

From Samantha Dean-Howard on Thu, Jan 07, 2010 at 06:50:27 from 78.32.130.9

Hey your getting there Benny you are :)

From Paul on Thu, Jan 07, 2010 at 10:19:10 from 204.113.19.55

I would train normally up through three days before the race. Then two days before the race, do an very easy set of doubles (ie 8 miles + 4 miles ez), and then just do 5-6 miles ez the day before the race. This is not a huge taper (won't really affect your mileage for the week), but should still leave your fairly fresh to race. Be sure to get at least 20 miles on raceday, with the warmup + race + cooldown. That will count as a "long run".

You have a enough base to be fairly aggressive with this half marathon, so don't be afraid to put the hammer down toward the middle of the race. It may take you a few miles to "ease into the race", but expect to run strong and hard in the middle through the end. Try to go out right around 5:20/mile pace (1:10:00), and inch your way toward 5:15/mile by the middle of the race, and then hold it to the end.

Good luck!

From Benny's on Thu, Jan 07, 2010 at 11:47:26 from 173.4.198.62

Sam: hopefully hopefully

Paul: thanks for the pointers, you were right when you told me I would change things around, I have done that, it also prevented me from getting injured. I hsve learned a lot from your logs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Distance
6 mi
50:00
Pace
8:20 min/mi
7.2 mph
Calories
607 kcal
128.999 lb

Workout details 1

Duration
00:50:00
Effort
Notes

 

alarm went off to the sounds of my truck being broken into…they stole my radio, slashed my headrest and broke my rearwindow…geez what a great wednesday..@ 3:30am, called Cops, report was written, called Geico, my luck 500 deductible :/ , went for a run @ 5:50 AM. It’s Wednesday it’s gonna be a long day!!!

 

Distance
10 mi
01:09:25
Pace
6:56 min/mi
8.6 mph
Calories
1080 kcal
128.999 lb

Workout details 2

Duration
01:09:25
Effort
Cool Down
Notes

 

Long day only 2 hrs asleep after a hiccup @ 3:30 am… Ended the day with 16 total miles.. Need some zzz going to get them tonight… 

Comments
From Burt on Thu, Jan 07, 2010 at 00:36:30 from 98.177.216.165

Oh that sucks Benny. I had my CD player stolen and I've yet to replace it.

Crazy miles this week.

From Samantha Dean-Howard on Thu, Jan 07, 2010 at 06:56:59 from 78.32.130.9

OUch bloody mindless idiots sorry about these people! nice running again and great miles so far your gonna pr for sure :-)

From jtshad on Thu, Jan 07, 2010 at 10:55:13 from 204.134.132.225

Sorry about the truck issue, nice folks out in this world, huh?

Your training is going very well, keep it up...you are going to go great at the half marathon this month based on your recent runs.

From Benny's on Fri, Jan 08, 2010 at 00:50:04 from 24.174.249.108

Yea I know...o'well it's nothing for me to sleep over.. I just don't want them to invade my house next..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0011.000.000.0012.00

Distance
12.011 mi
01:12:22
Pace
6:01 min/mi
10.0 mph
Calories
1392 kcal
128.999 lb
Notes

 6:35, 6:14 hill, 5:50, 6:04 hill, 5:53, 5:59 hill, 5:54, 5:56, 5:53, 5:58 hill, 5:58 hill, 5:59 DEAD! LOL!  JK, but the hills did beat me up!

Had to get the run going before the Texas Longhorns Game! Hook’em Horns

 

0.00 mi
2.00 mi
4.00 mi
6.00 mi
8.00 mi
10.00 mi
400 ft
600 ft
800 ft
1000 ft
1200 ft
1400 ft
Elevation

Comments
From Laputka on Fri, Jan 08, 2010 at 00:30:26 from 98.202.142.68

I was pulling for Texas. Almost pulled it out without Colt, I'm impressed. I'm a Utah alumnus, no love for Alabama.

From Benny's on Fri, Jan 08, 2010 at 00:47:51 from 24.174.249.108

I know for a fact they would have won with Colt on deck, but o'well they played their hearts out. It got me doing a tempo before the game! lol

From Kory on Sat, Jan 09, 2010 at 12:35:55 from 24.116.159.75

I agree they could have won with the freshmen who did a good job. But with McCoy I really think they would have had no problem. The Freshmen (Gilbert) took to long to finally adjust and get some nice throws.

Hopefully the Cowboys will do well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Distance
12.125 mi
01:25:35
Pace
7:03 min/mi
8.5 mph
Calories
1429 kcal
128.999 lb

Comments
From missy on Fri, Jan 08, 2010 at 22:47:33 from 75.162.127.188

Benny Your running numbers are mind boggling. Just Crazysauce!!

And I HAVE to mention something else..Don't think it funny...I'm into Bodybuilding so I am always fascinated by Physique...I'm also looking at your thighs..LOL. I mean GEEEEEZE go Striations!

Maybe not for the St.GeorgeHalf, but My next race I am going to have Shredded thighs. U wait and see. :)

From Benny's on Fri, Jan 08, 2010 at 23:07:33 from 24.174.249.108

Missy: I know (mileage), but I'm trying to break 2:30 for the marathon. This is my first time I put all the marbles in one bag and I am on a mileage high. lol@your striations comment! Thanks! I wish I could put more time on my upperbody :/.... You'll get your shredded thighs I bet you will... I might do St.George Marathon if I don't get a sub 2:30 at Los Angeles.

From Kory on Sat, Jan 09, 2010 at 12:32:25 from 24.116.159.75

You've posted some great times in marathon's. Your training is looking awesome. Do you practice trying to short your stride rate. I know this help me get my time down to a 2:36. How is the marathon course in LA?

From Benny's on Sat, Jan 09, 2010 at 16:14:39 from 24.174.249.108

Kory: I haven't tried that in this buildup but had tried it back in some of my other buildups. I'm going to keep everything the same right now. The course is flat, they changed the course from last year.

From missy on Sat, Jan 09, 2010 at 19:53:36 from 75.162.127.188

Ahh Benny, don't you just wish there were more hours in the day?!? I can never get as much done as I want to! SO you don't have time for weights..curious tho..do you do core exercises..I have always mocked Core Enthusiasts until my Tri Coach said it is essential I work on my core...His reasoning that it will make all the difference at the end of races when you are falling apart, Your core literally holds you together! So I'm studying up on Functional Core Movements and planning working core at least 30min 3x weekly. I know sounds Pretty much OCD! Now you see why I want more time!!! I keep adding more workouts..lol.

From missy on Sat, Jan 09, 2010 at 19:55:27 from 75.162.127.188

Would be cool if you ended up doing St. George. I am planning on running it this year, although they always REJECT me! Didn't get in last year. :(*

From Benny's on Sat, Jan 09, 2010 at 21:36:13 from 24.174.249.108

Missy: I do core exercises they have been incorporated into my regular workout routine, three to 4 times a week. Core work helps me maintain my form @ the end of my long run. I do push-ups for arm strength but other than that, nothing. Why would you get rejected? Is there a cap ?

From missy on Wed, Jan 13, 2010 at 14:04:12 from 75.162.127.188

Yep yep Benny...St.George Marathon has a lottery...One year I called them after getting rejected and they let me in..

From Paul on Wed, Jan 13, 2010 at 14:15:37 from 65.103.252.214

Benny - if you break 2:30/1:10 on a flat, sealevel course, St George will probably let you bypass the lottery.

From Benny's on Wed, Jan 13, 2010 at 18:07:18 from 24.174.249.108

Missy: wow! I didn't know that.. thanks for letting me know.

Paul: Sounds encouraging hehe btw Paul I hope my pr's come through!!!! I have been inspired by you man! I hope everything pans out!

From missy on Sat, Jan 16, 2010 at 15:41:45 from 75.162.127.188

Benny, with your projected race time I bet St. George would automatically put you in..So register.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I finally hit the century mark !!

 

Weekly Stats

1/3/2010 — 1/9/2010:100.3 Mi9:38:53
12/27/2009 — 1/2/2010:90.0 Mi11:03:42
12/20/2009 — 12/26/2009:94.0 Mi11:11:41
12/13/2009 — 12/19/2009:95.0 Mi11:22:11
12/6/2009 — 12/12/2009:93.0 Mi11:12:33
11/29/2009 — 12/5/2009:91.0 Mi10:55:48

 

 

Distance
11.069 mi
01:16:59
Pace
6:57 min/mi
8.6 mph
Calories
1307 kcal
128.999 lb

Comments
From Samantha Dean-Howard on Sun, Jan 10, 2010 at 17:20:01 from 90.201.147.218

Wowsers thats allot of miles Well done Benny, thats so good your doing so well, only 128lbs ouch do you mind me asking how tall you are ?

From Benny's on Sun, Jan 10, 2010 at 22:44:22 from 24.174.249.108

Sam I'm 5'7 and weigh 129 give or take.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Distance
20.005 mi
02:16:41
Pace
6:49 min/mi
8.8 mph
Calories
2356 kcal
128.999 lb

Comments
From Burt on Sun, Jan 10, 2010 at 23:26:19 from 98.177.216.165

Nice job Benny. Can't wait to hear how it goes.

From Steve on Tue, Jan 12, 2010 at 17:31:01 from 12.111.245.2

I'll be there too. Just way behind you..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Distance
12.008 mi
01:26:35
Pace
7:12 min/mi
8.3 mph
Calories
1417 kcal

Comments
From Samantha Dean-Howard on Tue, Jan 12, 2010 at 07:57:16 from 78.32.130.9

hey nice running there, and I am so looking forward to reading about your race, loving the blog :)

From Benny's on Tue, Jan 12, 2010 at 22:30:33 from 24.174.249.108

Sam: I hope it feels easier lol! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Distance
16 mi
01:47:50
Pace
6:44 min/mi
8.9 mph
Calories
1678 kcal
128.999 lb

Workout details

Duration
01:47:50
Effort
Easy Run(8.0 mi, 00:58:59, 7:22 min/mi)
Tempo Run(6.0 mi, 00:34:20, 5:43 min/mi)
Easy Run

(2.0 mi, 00:14:31, 7:16 min/mi)

Splits for the Tempo 5:48, 5:45, 5:45, 5:43, 5:44, 5:35 

Comments
From Holt on Wed, Jan 13, 2010 at 11:36:25 from 204.113.55.41

Looks like you are totally ready for your race - go burn it up!

From jtshad on Wed, Jan 13, 2010 at 16:11:36 from 204.134.132.225

Dang, man, that is some awesome training. 5:35 for the last mile of the tempo is fantastic. I agree with Dave, you are going to hammer Austin!

From Benny's on Wed, Jan 13, 2010 at 18:09:08 from 24.174.249.108

Holt: I will !! I sure will thanks for the encouragement!!

jtshad: THANKS Man! I just gotta see if it all pans out on that day, otherwise I'm going to have to wait for another race.

From Samantha Dean-Howard on Thu, Jan 14, 2010 at 06:38:35 from 78.32.130.9

With the training you have put in and the pace you have been doing wowsers Mr Speedy Gonzales :)

Yeah I agree with HOlt and Jeff, your gonna hammer Austin :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Why did I feel better today? I felt like crap yesterday and today's run I just coasted through. I need to get more sleep that might be the case. 

 

 

Distance
14 mi
01:37:01
Pace
6:55 min/mi
8.7 mph
Calories
1650 kcal
128.999 lb

Comments
From Jon on Wed, Jan 13, 2010 at 23:38:48 from 75.169.143.55

Sometimes that's just how days go.

From Benny's on Wed, Jan 13, 2010 at 23:55:55 from 24.174.249.108

Jon: tell me about it, i felt like i could have gone for another tempo... but i know i could have gotten hurt.

From Samantha Dean-Howard on Thu, Jan 14, 2010 at 06:39:51 from 78.32.130.9

Wow Benny you sound like your race ready and rareing to go, just hold on to that feeling and good call on not doing another tempo, I remember those days, and I am hoping I get them back soon :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

62°F | °C

Current: Overcast
Wind: N at 0 mph
Humidity: 93%

If there is anything I hate is doing workouts!!! Somehow I was dragging before the start of the workout, like today. I ran 6 miles @ 7:30 pace before starting the 1000 repeats. I always start of slow with a 3:18 and winding down to a 3:13, believe or not I get comfortable with the pace and things just turn easier after the first one. My legs are holding up, I am feeling too fresh after the workout,  I guess the mileage is settling in. I hate writing guys so this is the best I can practically put on writing. lol

 If you are wondering what I have been doing as far as eating etc etc.

 

Slept 7 hrs,

Breakfast: I had some cookies and a coke sorry guys I was sleepy at work!

Lunch: ate 2 burritos @ noon with a water 

Dinner: 1 jumbo jack, large fries, 1 bottle water and I'll probably eat some snacks here and there before I go zzz!

 

Yea my diet is bad! lol 

 

Distance
16.07 mi
01:44:57
Pace
6:31 min/mi
9.2 mph
Calories
1634 kcal
128.999 lb

Workout details

Duration
01:44:57
Effort
Warm Up(6.1 mi, 00:45:11, 7:24 min/mi)
Intervals(1.0 km, 00:03:18, 3:18 min/km)
Intervals(1.0 km, 00:03:16, 3:16 min/km)
Intervals(1.0 km, 00:03:16, 3:16 min/km)
Intervals(1.0 km, 00:03:15, 3:15 min/km)
Intervals(1.0 km, 00:03:13, 3:13 min/km)
Intervals(1.0 km, 00:03:13, 3:13 min/km)
Intervals(1.0 km, 00:03:13, 3:13 min/km)
Intervals(1.0 km, 00:03:13, 3:13 min/km)
Cool Down

(5.0 mi, 00:33:49, 6:46 min/mi)

 

Comments
From Samantha Dean-Howard on Sat, Jan 16, 2010 at 13:22:07 from 90.201.147.160

Wowsers one heck of a work out Benny, I think we all hate the 1st rep of any session, and the last one well its a gotta go go go, but your running really fast and doing high mileage too glad your settled into it too.

You hate writing and I type too much LOL

Your diet isnt that bad..... humidity is quite high ouch :)

From Superfly on Sat, Jan 16, 2010 at 14:24:31 from 208.117.127.110

I hear ya man. I hate workouts... I really hate 1000's. In fact my most hated workout. But you hit it like a champ. Good job.

My diet only gets good about a week and a half before a real race. Most of the time outside of that it's a free for all. And since I have been injured and haven't raced in like 15 months I'm in a valley of bad diet hell.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00






Current: Light rain
Wind: N at 12 mph
Humidity: 88%

 Benny ran 

Distance
12.004 mi
01:26:24
Pace
7:11 min/mi
8.3 mph
Calories
1424 kcal
128.999 lb

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1:12:30 10 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Race week!!!!


  62°F | °C

Current: Clear
Wind: SE at 8 mph
Humidity: 62%

 

 

Distance
18.001 mi
02:04:24
Pace
6:54 min/mi
8.7 mph
Calories
2126 kcal
128.999 lb

Comments
From missy on Sun, Jan 17, 2010 at 23:17:33 from 75.162.121.126

Woah, speed Demon take it easy! ;P Seriously, nice pace there...under 7's. That'll be me in a year! Yah..that's it...heh. :) Anyhow..Sending Wicked Karma your way..for an awesome Race on Saturday!

From Benny's on Sun, Jan 17, 2010 at 23:21:06 from 24.174.249.108

Thanks Missy!! I'll promise not to let fastrunningblog down!!! I'm going for a pr!

From Kory on Mon, Jan 18, 2010 at 01:08:25 from 24.116.153.110

Good luck this week I hope this race puts you where you want to be for your fitness at the start of the new year. I hope you achieve your HM pace goal.

From Samantha Dean-Howard on Mon, Jan 18, 2010 at 04:51:09 from 78.32.130.9

Nice running Benny, thats some pace, but as it should be right on track for 1 min slower than your goal Marathon pace, or thereabouts!

I think your going to blast the 3m half marathon, I just been looking at it on their website looks pretty good course too and a nice place to run. Heres loads of goodluck every day for the run upto your PR! awesome :-)

From jtshad on Mon, Jan 18, 2010 at 10:03:28 from 69.20.183.178

Great run, have a good taper week and go nail the 3M half marathon!

From Benny's on Mon, Jan 18, 2010 at 23:12:09 from 24.174.249.108

Kory: Muchas gracias kory! I'll make sure to dig deep in that race.

Sam: thanks Sam! The race is one of the best organized half marathons in the country. thanks for all the encouragement

jtshad: this one is for you guys!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00


Distance
12.004 mi
01:27:49
Pace
7:18 min/mi
8.2 mph
Calories
1426 kcal
128.999 lb

Comments
From missy on Mon, Jan 18, 2010 at 22:44:44 from 75.162.121.126

Woah HE is unstoppable! :D

From Benny's on Mon, Jan 18, 2010 at 23:13:31 from 24.174.249.108

Don't worry Missy I'm gonna shut her down by wednesday tomorrow calls for a tempo run and the rest will be split into 2 runs to get some kind of taper going into the race.

From missy on Tue, Jan 19, 2010 at 12:27:53 from 75.162.121.126

U are Crazy Inspiring Benny...I think if I can get to some sort of performance weight I could run faster..I'm thinking 125#'s is doable..at 5'7". The tricky part is maintaining my muscle at the same time..so it needs to be done gradually. I'd go under 125 too if it didn't leave me looking wasted away..lol. Kick butt this weekend..Sending you more Powerful Crazy speedy vibes! :D

From Samantha Dean-Howard on Tue, Jan 19, 2010 at 12:40:42 from 90.195.99.245

Nice run Benny, Cant wait to read about your tempo run, I love the fact your easy pace is so faaaasssssttttt :-)

Oh and please dont do anything Tuesday as I am just ahead on the mileage board LOL

From Samantha Dean-Howard on Tue, Jan 19, 2010 at 12:41:46 from 90.195.99.245

oh p.s good luck day 2 :)

From Benny's on Tue, Jan 19, 2010 at 18:48:17 from 24.174.249.108

Missy and Sam thank you ladies! I'll post workout later! BBL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Distance
15 mi
01:40:30
Pace
6:42 min/mi
9.0 mph
Calories
1564 kcal
128.999 lb

Workout details

Duration
01:40:30
Effort
Warm Up (8.0 mi, 00:56:30, 7:04 min/mi)
Tempo Run (1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run (1.0 mi, 00:05:59, 5:59 min/mi)
Tempo Run (1.0 mi, 00:05:59, 5:59 min/mi)
Tempo Run (1.0 mi, 00:05:56, 5:56 min/mi)
Tempo Run (1.0 mi, 00:05:18, 5:18 min/mi)
Cool Down (2.0 mi, 00:14:50, 7:25 min/mi)
Notes

 

I was only going to do a 5 mile tempo at 5:55 pace, I decided to keep it easy until the last one. My last mile I picked it up a bit to get a feel of the half marathon pace. The run went as plan. Now it’s time run easy till race day. Here are all the splits, 7:00, 6:59, 6:57, 7:09, 7:03, 7:08, 6:59, 7:26 TEMPO 5:58, 5:59, 5:59, 5:56, 5:18, 7:25, 7:25

by the way it was 78 degrees caliente!!!

 

I had this playing on my ipod of course a remix version of it!

 

 

Comments
From Samantha Dean-Howard on Thu, Jan 21, 2010 at 06:08:58 from 78.32.130.9

Benny looking goood thats a great tempo workout well done and relax for the half as your going to fly it :)

From Samantha Dean-Howard on Thu, Jan 21, 2010 at 06:09:07 from 78.32.130.9

p.s good luck

From Benny's on Thu, Jan 21, 2010 at 23:25:59 from 24.174.249.108

Sam: Muchas gracias!!! I will fight it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

 

 

 And this was playing  today! I love the karate kid! heee yah!!! lol

 

 

 

 

 

 

 

 

Distance
11.004 mi
01:21:51
Pace
7:26 min/mi
8.1 mph
Calories
1314 kcal
128.99
een"">

Comments
From Samantha Dean-Howard on Thu, Jan 21, 2010 at 06:09:41 from 78.32.130.9

hey hey hey nice easy run there GOOD LUCK :)

From Steve on Thu, Jan 21, 2010 at 12:04:29 from 209.19.78.66

Man, you have put in some miles for a taper week. See you this weekend. Are you going to the dinner Saturday?

From Benny's on Thu, Jan 21, 2010 at 12:18:10 from 68.241.102.135

well im going to do around 80 plus miles, i feel bad for cutting that much after avging 95 mpw for 8 weeks. Now that I think about it, I really just want to get this half out of the way. I'm not going to the dinner, I'm going to Olive Garden with a friend from Austin. Are you ready?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ran 11 miles at 7:24 mile pace

Nice and easy..

 76°F | °C

Current: Clear
Wind: N at 0 mph
Humidity: 50%

 

3 days till 3M Half Marathon in Austin, Texas! It's time to set it on auto-pilot till race day! SUB 1:10 In 2010

Comments
From Superfly on Thu, Jan 21, 2010 at 23:04:43 from 208.117.127.110

Now just relax.

From Benny's on Thu, Jan 21, 2010 at 23:13:19 from 24.174.249.108

Superfly: Thanks man! I am going 5 am and 8 pm tomorrow and 6 miler saturday in the am then RACE Sunday! Hope everything goes good with your 30 miler yikes! :)

From Samantha Dean-Howard on Fri, Jan 22, 2010 at 06:26:11 from 78.32.130.9

Hey Benny your gonna fly this one ;-D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

5 miles easy prolly around 8 min pace @6 AM, i was half asleep. I just ate a breakfast taoo and ready to work.

 

8 miles easy pm took a nap from 5:30 to 6:40 pm and ran at 7 pm

 

Tomorrow a 6 miler in the morning and travel to austin, texas to pick up my package.

 

Race is on Sunday morning at 6:45 am 

 82°F | °C

Current: Clear
Wind: S at 18 mph
Humidity: 53%

 

Comments
From Samantha Dean-Howard on Fri, Jan 22, 2010 at 18:43:50 from 90.195.99.208

nice easy run there Bennys at my very easy run pace I bet that felt kinda weird running so slow LOL Good Luck :-)

From Benny's on Fri, Jan 22, 2010 at 18:47:53 from 24.174.249.108

Sam: muchas gracias! we will definetly see what happens! I am going to make it hurt! Gotta leave out on the course :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Race: 3M Half Marathon (13.1 Miles) 01:09:18, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.0013.000.0018.00

Article on 3M Half Marathon from Runtex.com

 

 http://www.runtex.com/web/1-2062.asp

 

 

 

My Report! 

Woke up at 4:00 a.m. and ate 2 toast bread and water got dressed and headed on to the race around 5:30 a.m. Agustin Contreras dropped me off at the start while he headed to the finish line to drop off his vehicle and make his way through the course with his bike.

Race was supposed to start at 6:45 a.m. it was 51 degrees with a 20 mph wind gust it had a wind chill of  46. The wind knocked down all the barricades on the course so it was unsafe to run it, the Austin Police department postponed the race 45 min to 1 hr, the barricades were picked up. I wore mizuno singlet, 2010 mizuno musha <-- I'm an idiot I ran in new shoes major no no!!!! I also tied them too tight that, my foot was hurting so much by the 10k mark. I was warned before the start not to wear them, but there I go and do things we all know we are bound to do. I feel that I was capable of going sub 1:08 with no wind, but it is what it is. Now I have to register for the L.A. Marathon on 3/21/2010  to go after my sub 2:30 goal.

 Here is the run through splits from my garmin.

 Warm up for  2 miles at around 8 min pace

Mile 1  5:24 I hate the start of the race because I do the same thing on workouts I start off too slow! BTW the wind was horrible here, this mile is mostly up and down.

Mile 2 5:21 Starting to settle in, I felt kind of flat here. This mile was up and down as well and super windy.

Mile 3 5:13 It was sort of a drop and slight downhill.

Mile 4 5:10 Going down and wind at my back.

Mile 5 5:01 Continued going down wind at my back still

Mile 6 5:09 I believe we are still going down.

Mile 7 5:21 Foot is hurting and we are going up and down

Mile 8 5:21 Still rolling through the course

Mile 9 5:16 Going down hill I start to get back into a groove

Mile 10 This is the part everyone says to let go but it just doesn't happen the wind was tough. 

Mile 11 5:21 Instead of enjoying the downhills from here to the finish I struggled, I could't go faster because of the wind. 

Mile 12 5:18 Downhill but I can't go, I tried going but the wind was brutal even going downhill.

Mile 13 5:19  Got passed by Daniel Pinter of Colorado, he told me good job at the end, we ran from mile 11 to the finished together.

 

Cooldown: 3 miles 

A special thanks to Agustin Contreras for hosting me at his home in Round Rock! :) THANK YOU AGUSTIN!  And a special thanks to PAUL PETERSEN for training advice!

Thanks to Wish for the Mizuno gear! 

THANKS TO all Fast Running Blog athletes that have commented and given me motivation ..

 

Total Time:

Benny Rodriguez #3861

Laredo, TX, USA
Age: 33 Gender: M
1:09:18
Distance HALF MAR
Clock Time 1:09:19
Chip Time 1:09:18
Overall Place 3 / 3939
Gender Place 3 / 1664
Division Place 1 / 243
Age Grade 85.6%
First 10K Rank 6
First 10K Time 32:32
Final 6 9M Rank 2
Final 6 9M Time 1:09:18

 

Comments
From jtshad on Sun, Jan 24, 2010 at 18:09:17 from 69.20.183.178

Wow, awesome run. Great job getting your goal right off the back...1:09 is smokin'! Congrats on a stellar race! Imagine if you wouldn't have had the wind.

Great start to 2010!

From JamesH on Sun, Jan 24, 2010 at 18:10:28 from 74.211.22.194

Great way to start the year. Congrats. Nothing to complain about with a 1:09 Id say.

From Benny's on Sun, Jan 24, 2010 at 18:56:15 from 24.174.249.108

thanks guys! I guess I can't complain...

From Samantha Dean-Howard on Sun, Jan 24, 2010 at 19:19:18 from 90.195.99.79

Bennys I have been waiting to see how you got on its exactly 12.00 midnight in England LOL

Congratulations on your new pr, wowsers thats an awesome time Bennys really nice race with windy conditions thats insane, what a great start to your campaign of sub 2.30 which is well in your sights :-D

From Benny's on Sun, Jan 24, 2010 at 19:38:55 from 24.174.249.108

Sam: I would have posted earlier, but I had to drive back home, it was a 3 hr drive. Yea 20mph wind was brutal, but I know I'm better than that. I'll just take it and attack it at a later date. For Now I'm gonna hop back to marathon training for Los Angeles. Thanks for all the positive comments you have given me. :)

From Marathon Dreamer on Sun, Jan 24, 2010 at 19:50:10 from 200.52.168.1

Awesome!!! I wish I could do that!! Maybe someday....

From Superfly on Sun, Jan 24, 2010 at 20:52:13 from 208.117.127.110

Great job man. After seeing you workouts the last few weeks I knew you were ready. 2:30 should be no problem with sub 2:25 very possible in LA with (no wind).

From bunkgoats on Sun, Jan 24, 2010 at 22:03:27 from 75.52.122.223

Great job and a great way to start the year!!!

From Benny's on Sun, Jan 24, 2010 at 22:41:09 from 24.174.249.108

Superfly: I sure hope so. I need to register though. 135 buckaroos ouch!

bunkgoats: thanks I hope everything start rolling the same way.

From Burt on Mon, Jan 25, 2010 at 12:28:56 from 206.19.214.144

Awesome Benny! That's smokin' fast! I'm a little confused that you put 13th place overall and the results at the bottom say 3rd place overall.

Anyway, go get that 2:30!

From Paul on Mon, Jan 25, 2010 at 12:47:06 from 98.243.86.41

Great job! Sub-2:30 should be no problem for you, as long as you run a smart race. But for now, enjoy the PR.

From missy on Mon, Jan 25, 2010 at 13:01:18 from 63.224.122.130

Freaky Deaky Benny! You run like the God's! :)You inspire me to focus and work hard! It is clear that is what you do! I have been stretching more...thanks for the great example! :)Oh, and I know the race was so windy..Geeze..I could hear it blowing on the video I watched 3 times..hehe...I know you feel you could have done better, but for what it's worth we amatures think you are crazy amazing! :D

From Benny's on Mon, Jan 25, 2010 at 18:16:10 from 24.174.249.108

Burt: The top 10 were removed as they got cash prize for being in the top ten. The next places after that were put in the open division so 1 2 and 3 were actually 11, 12, and 13.

Paul: thanks to you man!!! you're the man! I have been following some of your work, now I need to work somewhat on core to keep it smooth and under control in a race.

Missy: Awww your sweet, but I'm just like everyone else trying to get better. If you put in the time you will shine. I haven't been doing anything for the last 3 yrs and I just got the urges to train and get my rear to the level I want. You! ME! Anyone can do it!!

From Jon on Mon, Jan 25, 2010 at 22:29:36 from 75.169.137.24

Huge congrats, Benny! Well deserved. Keep up the good work and go get your marathon!

From Benny's on Mon, Jan 25, 2010 at 22:46:12 from 24.174.249.108

Jon: Muchas Gracias and I'm definetly going after that sub!

From missy on Tue, Jan 26, 2010 at 13:31:37 from 71.35.244.238

Benny You are just like me! I took 3 years off too..Started back in April and am about where I was before speed wise...I'm ready to work..lets just stay injury free. :)

From RivertonPaul on Tue, Jan 26, 2010 at 16:10:41 from 67.42.27.114

Kudos.

From Benny's on Tue, Jan 26, 2010 at 17:45:12 from 24.174.249.108

Missy: it's wise to train smart...don't try to go at it too hard too soon!

RivertonPaul: thanks

From Sasha Pachev on Thu, Jan 28, 2010 at 17:44:40 from 192.168.1.1

Congratulations on sub-1:10! Good progress.

From Benny's on Thu, Jan 28, 2010 at 17:47:03 from 24.174.249.108

Sasha: I'm going for sub 31:00 in this coming 10k, Watch me attack the first mile in 4:56-5:04 I'm gonna listen to your advice, let me see how it shapes up and thanks

From Sasha Pachev on Thu, Jan 28, 2010 at 20:38:12 from 192.168.1.1

Benny - I had some additional thoughts after I have contemplated your form in the video. You look like you are jogging, like you could run the whole marathon like that. What that probably shows is that your muscles can, you just need the cardio support and the fuel. Which would come from consistent mileage over a few years and no injuries.

From SlowJoe on Thu, Jan 28, 2010 at 23:19:12 from 71.21.119.111

A late congrats Benny, from a fellow Texan. Cool watching the video - Sasha is right. When I think about the fact that you're running at my sprint speed the whole time and it looks like a stroll in the park for you, it's crazy impressive. Anyway, I make it a point to read your blog once a week to psyche myself up for longer runs. Great race and good luck in LA.

From Benny's on Thu, Jan 28, 2010 at 23:29:38 from 24.174.249.108

Sasha: sure does looks like I'm jogging :/ the wind was brutal, I honestly think I'm in 5:09 shape but anyways the heck with it, I'll get it. btw I hope that it pans out in a year or two. I just want to maximize to the best as possible. BTW Sasha your blog rocks! It's a good community.

Slowjoe: I'm just enjoying this cool weather because from April to October we average 100 degrees and I won't be able to put this kind of mileage in those months. L.A. I hope to register by Feb 4, 2010 it's 135!!!! I have to wait to get paid. hehe thanks!

From Burt on Fri, Jan 29, 2010 at 00:58:02 from 98.177.216.165

Nice form Benny. You are silky smooth.

From missy on Sun, Feb 07, 2010 at 22:53:22 from 71.32.197.192

I just showed you off to my Hubby Benny..we think your race time here is "Sick"!!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Distance
12 mi
01:24:03
Pace
7:00 min/mi
8.6 mph
Calories
1308 kcal
128.999 lb

Workout details

Duration
01:24:03
Effort
Notes

 

Legs are in top shape and have no soreness in them from yesterdays race. Resuming marathon training. Up next Edinburg All America 10K. Legs didn't get trashed after this race and I know why!

Comments
From missy on Tue, Jan 26, 2010 at 14:32:42 from 71.35.244.238

Woah! 1/5 on effort @ 7 pace for 12 miles! I am sore from my workouts yesterday..lol. I need to take Vinh's Cytomax and Amino Vital or something..lol. :) GooD ImpressivE WorK Benny!

From Samantha Dean-Howard on Tue, Jan 26, 2010 at 17:00:37 from 90.195.99.79

Bennys great recovery run eh! and I am so made up you have no soreness well done :-)

Are you going to let me in on the secret why ? How? :)

From Benny's on Tue, Jan 26, 2010 at 17:43:47 from 24.174.249.108

Missy: thanks

Missy and Sam: It could be various of things

a) mileage plus the 2 workouts I have during the week that have made me stronger

b) Ez centrum performance? dunno

c) prolly didn't maximize my running in the half this weekend or the cooldown ? I did 3 miles

d) I eat a lot!!

From Samantha Dean-Howard on Wed, Jan 27, 2010 at 06:56:52 from 78.32.130.9

Benny's I get the training, yeah you have been doing great.

b) gonna go look at that one, I have been researching supplements, and energy drinks! Vinh prompted me.

c) yeah I agree tooo great easier week

d) ha ha eating helps, but even in marathon training I need to get my weight down a touch as I know it makes a difference, I am struggling with the ratio at the moment to get it right...but I am doing okay at the moment just really tired all the time.... thanks Bennys :-D

From missy on Sun, Jan 31, 2010 at 21:37:15 from 70.56.98.145

Benny...I started Taking Costco's version of Centrum Performance...Not sure how I like it yet...My energy has been weird in January with decreased workouts..You would think it would be the opposite..Less workouts more energy...It's the opposite for me...More workouts more energy..I'm confusing myself! LOL...

As for increasing mileage..I will be adding in lots of bike and swim..I might try to sneak in an extra run here and there if I feel up to it..

:D

From Benny's on Sun, Jan 31, 2010 at 21:47:17 from 24.174.249.108

Missy: don't worry whatever your body doesn't want it will be pee'd out. Pretty balance with all that training. I wish you the best.

From missy on Sun, Jan 31, 2010 at 21:52:41 from 70.56.98.145

Um you said Pee...*snicker*

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

 

Workout details

Duration
01:52:25
Effort
Notes

 

Got lost and the 20 mph wind gust from the gulf didn’t help, so I just kept it nice and easy.


Distance
15.004 mi
01:52:25
Pace
7:29 min/mi
8.0 mph
Calories
1793 kcal
128.999 lb

Comments
From Samantha Dean-Howard on Wed, Jan 27, 2010 at 16:42:26 from 90.195.99.79

Nice run Bennys you rock with the wind, and getting lost sorry to hear about it but looks like you added some miles on doing that :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Distance
12 mi
01:14:31
Pace
6:12 min/mi
9.7 mph
Calories
1160 kcal
128.999 lb

Workout details

Duration
01:14:31
Effort
Warm Up(1.0 mi, 00:07:08, 7:08 min/mi)
Tempo Run(1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run(1.0 mi, 00:06:04, 6:04 min/mi)
Tempo Run(1.0 mi, 00:05:59, 5:59 min/mi)
Tempo Run(1.0 mi, 00:06:03, 6:03 min/mi)
Tempo Run(1.0 mi, 00:05:52, 5:52 min/mi)
Tempo Run(1.0 mi, 00:06:03, 6:03 min/mi)
Tempo Run(1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:05:58, 5:58 min/mi)
Cool Down(1.0 mi, 00:07:34, 7:34 min/mi)
Notes

 

Felt good and overall pleased with the run through some hills. * Note Testing some shoes ;) *

 

 70°F | °C

Current: Mostly Cloudy
Wind: SE at 15 mph
Humidity: 73%

Comments
From Samantha Dean-Howard on Thu, Jan 28, 2010 at 05:17:53 from 78.32.130.9

Woooooow there thats a good tempo, were the hills every other mile at first, I mean like you hit a few 6.03's there and quite a few 5.58's nice pacing Benny, I like the note too ...... and I just noticed the wind holy cow i hope you didnt have to run into that wind! :-O

From jtshad on Thu, Jan 28, 2010 at 11:21:59 from 204.134.132.225

Cool that you are testing shoes...I was accepted as a Lab Rat as well, but no shoes yet.

Great run!

From Benny's on Thu, Jan 28, 2010 at 17:38:47 from 24.174.249.108

jtshad: currently testing the r5 and boy are they good.

Sam: it was windy again we either get gulf winds or northern winds during these months, cold fronts and warm fronts hehe

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Distance
15 mi
01:49:03
Pace
7:16 min/mi
8.3 mph
Calories
1485 kcal
128.999 lb

Workout details

Duration
01:49:03
Effort
Notes

 

Another easy medium run…. still testing the R5, these suckers have good support and don’t even feel like a racing shoe. So far the shoes are a smooth ride these shoes are a lot better than the musha 2 :/ aghh they feel so good.

 

 71°F | °C

Current: Clear
Wind: SE at 16 mph
Humidity: 76%

Comments
From RivertonPaul on Thu, Jan 28, 2010 at 23:03:40 from 12.50.22.98

It is nice to follow you on the blog.

From Benny's on Thu, Jan 28, 2010 at 23:16:28 from 24.174.249.108

RivertonPaul: thanks, I hope you accomplish your goals, all it takes is dedication, commitment, and perseverance. The will to go out the door and just hit roads. I often think of things while I'm out running, my thoughts: can I actually get better? will I get better? and then it hits, I will get better that's why I am out here! Heck I'm not an elite runner I'm just here to prove to everyone that anyone can go out and get better with the right training for the individual. Best of luck to everyone! I know I need it! lol

From Samantha Dean-Howard on Fri, Jan 29, 2010 at 18:35:05 from 90.195.99.79

Hey Benny nice running there, and those test trainers sound goood :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.401.000.000.0012.40

 

1/29/2010Run Easy12.4 Mi1:24:20

 

53°F | °C

Current: Clear
Wind: N at 9 mph
Humidity: 38%

7:13, 7:12, 7:25, 7:17, 6:52, 7:04, 6:57, 7:11, 7:00, 6:52, marathon pace 5:37 , 6:49, 2:50

Comments
From Jon on Fri, Jan 29, 2010 at 23:03:33 from 75.169.152.136

If you want to track mileage on your shoes, there is a shoe tracker choice once you login to your calendar.

From Benny's on Fri, Jan 29, 2010 at 23:47:27 from 24.174.249.108

I saw that Jon but I run through so many shoes...it becomes pointless. hehe :) Jon: are you getting better?

From Jon on Fri, Jan 29, 2010 at 23:52:58 from 75.169.152.136

I know what you mean- I'm tracking 10 shoes, and I have another pair in the box. Nuts.

Hopefully. Not sure- I'm not wanting to push myself far enough to find out, figuring I should just keep resting and then go race and see what happens next week.

From Benny's on Sat, Jan 30, 2010 at 00:09:07 from 24.174.249.108

Jon: well good luck with that! When I saw all that mileage done about a mth ago, I was gonna say be careful, but anyways I hope you get over the hump.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles... Done! 1:00:22 seconds, 8:37 avg

 

Just went for an easy runner...legs feel fresh!! lol

Comments
From Samantha Dean-Howard on Sun, Jan 31, 2010 at 17:12:49 from 90.195.99.235

Glad your feeling fresh, nice feeling eh! great week you have logged some nice miles there :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.007.000.000.0020.00

Distance
20 mi
02:10:34
Pace
6:31 min/mi
9.2 mph
Calories
2032 kcal
128.999 lb

Workout details

Duration
02:10:34
Effort
Warm Up(10.0 mi, 01:09:40, 6:58 min/mi)
Tempo Run(1.0 mi, 00:05:49, 5:49 min/mi)
Tempo Run(1.0 mi, 00:05:45, 5:45 min/mi)
Tempo Run(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run(1.0 mi, 00:05:54, 5:54 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Cool Down(3.0 mi, 00:20:00, 6:40 min/mi)
Notes

 

Ran in the R5 QUADS GOT HAMMEREDLOL Dang did they tighten up. Anyways 1 tempo on tuesday, race on saturday, three workouts this week the rest EASY!

Comments
From missy on Sun, Jan 31, 2010 at 21:44:33 from 70.56.98.145

I can run 5 miles at your pace. :D Lol.

From Benny's on Sun, Jan 31, 2010 at 21:52:08 from 24.174.249.108

Missy: I hated today's run, my quads were screaming!!! literally!! they were saying stop!! please stop!!! NOW! we should go for a run!! virtual! lol

From missy on Sun, Jan 31, 2010 at 21:54:58 from 70.56.98.145

My run today was Boring...Didn't want to overdo it so I ran moderately..ZZZZZ.

I will trade my boring run for screaming quads..sounds more satisfying..I Love screaming quads on hills..Makes me feel alive! :)

Maybe if I lose 20 pounds and start running more than 30 miles a week I will be fast like you..:D

From Benny's on Sun, Jan 31, 2010 at 22:22:25 from 24.174.249.108

Missy: Trade! done deal!

From Samantha Dean-Howard on Mon, Feb 01, 2010 at 16:22:22 from 90.195.99.113

Hey Benny thats one awesome run, I am so not surprised your legs screaming at you, that is one pace dude your getting so fast :-D I would like to run that pace at tempo just as a session but hey its more like my mile reps at the moment :)))))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Distance
12 mi
01:26:00
Pace
7:10 min/mi
8.4 mph
Calories
1171 kcal
128.999 lb

Workout details

Duration
01:26:00
Effort
Notes

 

Easy run

 48°F | °C

Current: Clear
Wind: E at 11 mph
Humidity: 86%

Comments
From missy on Tue, Feb 02, 2010 at 22:04:49 from 70.56.98.145

Quads feeling better today? :) Looks like that was a recovery run for you. :)That would be my race pace for a half..lol. :D

From Benny's on Tue, Feb 02, 2010 at 22:49:59 from 24.174.249.108

Quads felt better today, but tore them up again today! This is my last workout of the week before the 10k this saturday :) I need to get my rear to run ST GEORGE! I want an aided MARATHON TIME!! LOL

From missy on Wed, Feb 03, 2010 at 01:17:38 from 70.56.98.145

I just tore up my quads on the bike tonight..and Felt like puking after..hadn't had enough calories in the day..lol. But I ate 6 whites, an Ounce of Fat Free cheese, and two pieces whole grain toast. Made me feel all better! :D Yarrrr You come to St. George!

From missy on Wed, Feb 03, 2010 at 01:19:45 from 70.56.98.145

Oh..a 10k too? You are a racing maniac! :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Distance
16 mi
01:45:32
Pace
6:35 min/mi
9.1 mph
Calories
1643 kcal
128.999 lb

Workout details

Duration
01:45:32
Effort
Warm Up(2.0 mi, 00:16:07, 8:04 min/mi)
Tempo Run(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run(1.0 mi, 00:05:56, 5:56 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Cool Down(4.0 mi, 00:29:45, 7:26 min/mi)
Notes

 

It’s drizzling here in Laredo, Texas. 1. I felt like crap 2. I wanted to just run 2 miles and go back home 3. I wasn’t up for a tempo. All of that was erase after going 6 min pace in the 3rd mile after that everything just fell through. It was one of those days that you just want to take off. I’m glad I didn’t!!! I ran a 10 mile tempo avg 5:57. No more workouts for this week. I’ll run the mileage but run easy. I have a 10k race this saturday and I’m going to put everything on the line! Edinburg All American City 10k! IT’S ON!

 

BY THE WAY YES ITS 100PERCENT HUMID! LOL 

 

 54°F | °C

Current: Cloudy
Wind: E at 9 mph
Humidity: 100%

Comments
From Samantha Dean-Howard on Wed, Feb 03, 2010 at 06:36:18 from 78.32.130.9

Nice tempo run there Benny, wow thats allot of tempo miles too, Your gonna rock at the 10k this weekend, GOOD LUCK ;-D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 ran 10 miles at 6:57 mile pace

59°F | °C Current: Cloudy Wind: N at 0 mph Humidity: 100% 

 

59°F | °C

Current: Cloudy
Wind: N at 0 mph
Humidity: 100%

 

 

Ran late today at 10:00pm I was cut short on time, I was with my accountant from 5 pm to 10pm doing my long form income tax, btw good $$ returning so I don't mind.

 

Just tired and hungry!! Off to shower and eat! My last meal was at 11:30am 

Comments
From Samantha Dean-Howard on Thu, Feb 04, 2010 at 05:24:48 from 78.32.130.9

OUch at the accountant but hey sounds good in the end, wowsers thats some humidity Benny well done for getting a run in, day 2 day life can play havoc with training some times. :-)

From Benny's on Thu, Feb 04, 2010 at 23:46:57 from 24.174.249.108

it did create havoc!! today i ran like $!!@#$!

From missy on Sat, Feb 06, 2010 at 20:08:22 from 71.32.197.192

Wow...10pm..sounds like my crazy summer runs..$$ is ALWAYS good! OH my goodness Benny....Sounds like you need a personal assistant to do your taxes and make your meals for you so you can get your runs in and take naps. :)

From Benny's on Sat, Feb 06, 2010 at 20:40:44 from 68.241.13.156

lol $$$$.$$ coming in so i didnt mind the wait..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 in 1:40 felt like crap, ran like crap! I need zzzzzzzzzzzzzz

Comments
From Marathon Dreamer on Sat, Feb 06, 2010 at 10:30:54 from 200.52.168.1

Hope you had a great race today (Saturday)! Can't wait to hear how you did!!!

From missy on Sat, Feb 06, 2010 at 20:06:05 from 71.32.197.192

*Hands Benny a fluffy dream pillow!* :)

From missy on Sat, Feb 06, 2010 at 20:06:39 from 71.32.197.192

Oooh...racereport..Post it stat! :)

From Benny's on Sat, Feb 06, 2010 at 20:36:08 from 68.241.13.156

i was going to post my race repoooort and bang my modem got reset, so i"ll post it later..sorry missy and marathon dreamer ill post it in 2 hrs im typing from my cell phone, but i gotta go buy meat for tomorrows superbowl.. i alreeady wrote it and have it saved on microsoft word so ill copy and paste..for now gotta go sorry guys, i was only able to post fridays run 30 mins easy ha,,, ahhhh

From Benny's on Wed, Feb 10, 2010 at 00:24:10 from 24.174.249.108

btw that whole week was tiring and felt like bad! i just noticed on my blog i felt bad all week before the race.. o well!! I shouldn't have raced!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

30 Mins easy

Race: Edinburg All America 10k (6.2 Miles) 00:32:45, Place overall: 15, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.003.0010.00

Good Race Bad Tactics!

 

Recap –

 

Roommate – Ethiopian

Tefera,Demesse  and met the eventual overall female winner that night Alene Shewarge SHE SPEAKS SPANISH and very good! I had the pleasure of chatting that night with her in Spanish. Alene spoke better Spanish than me! Yea I know. She was talking to Tefera the night before and I got introduced to her real nice lady and gentleman.

 

* Key Note * Tefera asked me if I get massages and I told him NEVER! He said it is very essential to get a massage 1 time a week. Another note 2000 x 5 in 5:45 to 6 with 2 min rest is real good for 10k running.

 

 

Slept at 11:00pm and woke up at 7 am, left the hotel at 8:45am to the race in a bus full of elites, intimidating as all of them were foreign runners. We arrived at the Edinburg Park  close to 9:20 am and walked our way to the starting line about a mile off.  Warmed up 2 miles and did a couple of stretches and just kept an eye out. Said hi and chatted Zoila Gomez the U.S. winner 35:18 and talked to Westly Keating before the race 29:38. Then got into my race ritual and what not.

 

National Anthem and Gun

 

Mile 1 – The top 10 athletes took off in 4:25 believe it or not! Ha! I was already behind as I ran a 4:53 and trailed by 1 block already.

 

Mile 2 – I  continue to press the pace since everyone in the front of was pressing I Clicked at 5:02 by far one of my fastest 2 miles ever I usually cross around 10:11-. I was determined to go after it.

 

Mile 3 – End up passing David Rodriguez in this mile and just kept with it I ran a 5:08 a 15:03 for three miles. I was doing good and but I was in no mans land and it was hard to get motivated and move up.

 

Mile 4 – I got spat into half marathon pace 5:23 I never saw my watch till mile 5 but I guess I should have paid attention to my watch at one point since I was doing good and then thrown to a comfort zone.

 

Mile 5 – Another half marathon pace 5:24 and not a reason to get out of this comfort zone, I was throwing surges with David Rodriguez to leave him behind, I guess I just no reason to move up since it was a big gap between me and 14th place.

 

Mile 6 – Ran a 5:19 mile

 

This is through Garmin 6 miles in 31:09 and .2  1:36 = 32:45

 

My goal for this race was to run sub 31:00 and I ran the first 3 miles unusually out of my league, I always run around 5:06 for the first mile, but I wanted to try something new and it didn’t worked out. It’s ok as I have not done any kind of 10k,5k work. I’ll resume training for the marathon in L.A..  These races have not taken a lot out of me they have made me realized that the marathon pace is easier than what I think it is. I want to thank Wally’s Bicycle’s for the Singlet and Shades. Thanks to David Chavana an A+ race director. This one is out the door and on to the next one! Pictures later

 

Btw I chatted with Melisa Christian after the race a real nice runner! J She is running Boston and runs under Brooks.

 

Left to the hotel around 1:00pm and headed to Laredo, Texas. Tomorrow morning I’m going to run with Mary Akor 37:00 10k runner.

 

So I take it as a workout day

 2 miles easy

3 @ vo2max

3 @ half marathon

2 easy!

 

Ha! A good workout!  

 

Full results here:   http://www.iaapweb.com/results/10/02_07_2010%202.htm

Where's Benny? lol 

 

 

Comments
From Samantha Dean-Howard on Sun, Feb 07, 2010 at 04:35:43 from 90.195.99.160

I cant see Benny! you say you had shades on so I cant see anyone with shades on the front line maybe one man back on the left ?

Hey I have done a 5k like this, went out really hot with a very fast runner whom I didnt know was so fast, I did the fastest 2 miles of my life then died and trailed in doing the slowest 5k of my life LOL Its good to do this though as it shows even 10ks 5ks, you can go out too fast, and if you do it in the Marathon the same again you will slow down near the end. But well done for hanging in there and holding the half pace, I probably would have died allot more LOL not that Id do that pace anyway ha ha.... How cool is it to be with the elites eh! Congratulations there Benny thats an achievement isnt it :-)

From jtshad on Sun, Feb 07, 2010 at 09:26:13 from 69.20.183.178

Wow, awesome race. Good job trying something new and pushing yourself to a great time (even if it wasn't 31:00).

Do you mean Mary Akor? If so, I ran about half of the Twin Cities Marathon with her in 2008. Nice gal, great runner.

From Benny's on Sun, Feb 07, 2010 at 10:32:36 from 24.174.249.108

Sam: no shades black tank

jt: yes Mary Akor! very nice lady just ran 18 with her as she jogged in another mile

* Note * She says it's beneficial to go cool down after 18 miles, she went out and did another mile easy to shake out.

I told her I was doing 3 to 5 miles later after the superbowl and she told me I'm nuttz that it's too much? Your opinions?

*** Note *** One kenyan said yesterday that running is a buisness and that everyone does performance enhance even the world class runners.

From jtshad on Sun, Feb 07, 2010 at 10:50:58 from 69.20.183.178

Cool that you got to run with Mary, how did that come about?

I would say going out for another run is not necessary. Your mileage is awesome, your performances are great and improving...don't fall into being a mileage junky!

For some of the Kenyans and other elite runners, running may be a business but for most of us it is a passion or hobby. We run not to make money, but because we love it (I am hopeful they do too!) and don't expect the same thing from the sport. Treat it like a business and you may lose the love you have for the sport.

From Benny's on Sun, Feb 07, 2010 at 10:57:00 from 24.174.249.108

jt: not a mileage junky but the 3 or 5 miles were to shake out the webs of the the 6am run, but I get your point and so far I have not been a mileage junky, all my miles have been setup to correspond to my goal.

I agree with you jt on your last comment...

From Samantha Dean-Howard on Sun, Feb 07, 2010 at 15:27:41 from 90.195.99.160

Hey Benny that doesn't sound good does it performance enhance, shows us mere mortals that don't p/enhance have no chance then !

I dont think its mileage junky at such, but I think higher mileage is good, and you need to know your body if you can do some more or not ! Like I knew I could get away with a huge week, and do my long run a day early to make that week even bigger as I have easy weeks fitted into my marathon plan, which most athletes dont do these easy weeks/backing off weeks..... I find they give me the chance to recover having such a hectic lifestyle as it is, and then I can do heavy sessions knowing I have these weeks in too.

Benny I really cant see you sorry LOL

From Benny's on Sun, Feb 07, 2010 at 15:57:39 from 24.174.249.108

Right behind the Orange guy!! :)

From Burt on Sun, Feb 07, 2010 at 18:41:46 from 98.177.216.165

Isn't it funny how almost everyone is looking at their feet?

Great job Benny. 15th place amongst all those elites puts you as an elite yourself. Plus you're so old. How many 33 year olds are that fast? LOL! (That's a rhetorical question. Don't answer it, Jeff.)

From missy on Sun, Feb 07, 2010 at 22:45:16 from 71.32.197.192

Lol Burt, except the guy in bib #13 has feet envy..hes checking out #3's Sneakers!

Benny, is that black tank the TRI top you were talking about? I wanna see a closeup! ;)

I loved the Where's Benny game Tho I cheated and looked in comments for the answer..lol. Great race in my humble eyes...and how cool to rub shoulders with the Elite..well you ARE one of them! I think you are amazing Benny! :D

From Benny's on Sun, Feb 07, 2010 at 22:51:57 from 24.174.249.108

Missy: Refresh your internet explorer or mozilla or chrome and you'll see me wearing it on the left hand side. Thanks missy I'm not one of them... I wish so I could have gotten some $$ lol

Burt: thanks man! I love toeing the line with them, I know all of them, some of them I have been running against for years.

That #13 is my friend westly keating he is a stud! He got 3rd place....

From Superfly on Mon, Feb 08, 2010 at 12:20:04 from 208.117.127.110

Another great race so far this year. Way to go!

From missy on Tue, Feb 09, 2010 at 15:54:40 from 71.32.195.43

Um whatever...ELITE ELITE ELITE!:P

From Benny's on Wed, Feb 10, 2010 at 00:09:17 from 24.174.249.108

Superfly: thanks

missy: you're elite! help me build muscle!!

From missy on Wed, Feb 10, 2010 at 23:26:49 from 71.32.195.43

Okie...Let's boogie Benny! I train you like a BEAST! :)

From Samantha Dean-Howard on Thu, Feb 11, 2010 at 12:22:24 from 90.195.99.160

ha ha I wasnt sure if you were the one behind the orange top, lol at everyone looking at their feet Now why would Burt notice this LOL

From Burt on Thu, Feb 11, 2010 at 12:24:13 from 206.19.214.144

I have a foot fetish.

From Burt on Thu, Feb 11, 2010 at 12:24:31 from 206.19.214.144

Oops. Delete! Delete!

From missy on Fri, Feb 12, 2010 at 00:04:09 from 65.100.244.69

Burt Especially likes Hobbit Feet. :)

From Burt on Fri, Feb 12, 2010 at 09:04:49 from 98.177.216.165

I stepped right into that one.

From missy on Fri, Feb 12, 2010 at 11:11:19 from 63.224.123.21

Nice Pun Burt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18  - 2:18 

I ran 14 in an ok pace then 2 or 3 6:00 and a 5:28 in the last mile. 

 

 62°F | °C

Current: Cloudy
Wind: SE at 10 mph
Humidity: 84%

Comments
From missy on Sun, Feb 07, 2010 at 12:13:30 from 71.32.197.192

"He's going the distance...He's going for speed.."..You put this song in my head:

http://www.youtube.com/watch?v=__PU5CVSegg

Ever run in a suit before? :D

From missy on Sun, Feb 07, 2010 at 12:15:09 from 71.32.197.192

Ouch...was watching the video..That wine in his eyes has got to hurt..lol..Don't splash wine in your face during a race..Lol.

From Benny's on Sun, Feb 07, 2010 at 12:41:24 from 24.174.249.108

Missy: I ran with that top in the race. That's the owner of the bicycle shop, he is a good friend of mine and he wanted me to run in his gear so I did. It was too tight, I like the fitting but not for running... I guess tri gear can be so intimating. It's a zipper down top it's neat.. I ran in shorts not in tights...lol

From Benny's on Sun, Feb 07, 2010 at 12:42:43 from 24.174.249.108

Missy: I love that song! That song is on my long distance playlist ;)

From Samantha Dean-Howard on Sun, Feb 07, 2010 at 15:28:16 from 90.195.99.160

hey I just ran 18 yesterday too :-)

From missy on Sun, Feb 07, 2010 at 22:31:34 from 71.32.197.192

Zipperdown! O.o...Those TRI guys get really wild..lol...I just got a zipperdown TRI top but for women there is a shelf bra inside..lol....Do you have a picture of the Top you are talking about?

From Benny's on Sun, Feb 07, 2010 at 22:35:17 from 24.174.249.108

Missy: refresh, it's the top I'm wearing on the right hand side... I'm with the Owner of Wally's Bicycle Shop in McAllen, Texas.

From missy on Sun, Feb 07, 2010 at 22:49:20 from 71.32.197.192

That top is Sweet! I love it. :) I want one. :D

From Benny's on Sun, Feb 07, 2010 at 22:53:38 from 24.174.249.108

Missy: want it? lol I don't do tri's!!! PLUS it stuck on me like glue when I was running, I'm sure my friend wally wouldn't mind someone representing it in Utah! ha!

From missy on Tue, Feb 09, 2010 at 15:46:57 from 71.32.195.43

Hmmm think it would fit me..lol. Tell your buddy at the Bike shop..I will win a Triathlon one day..wait and see! If there is finish line tape I will rip it with my teeth..lol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 in 1:19

 

 65°F | °C

Current: Clear
Wind: NE at 19 mph
Humidity: 71%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.007.000.000.0016.00

I honestly think I ran a bit tired at the Edinburg 10k today's run was effortless and I was well rested. I guess some days you have it and some days you don't ! I hope the marathon doesn't turn out to be like this and I hope I have it!

 

8 mile warmup in 55:51

7 Mile Tempo

5:45, 5:41, 5:49, 5:41, 5:43, 5:34, 5:36

1 mile cool down in 7:07

Total: 1:42:59

 

  49°F | °C

Current: Partly Cloudy
Wind: E at 9 mph
Humidity: 55%

 

Comments
From SlowJoe on Tue, Feb 09, 2010 at 23:43:43 from 71.21.119.111

Way to keep the ridiculously fast pace. South Texas is gonna suck pretty soon! In Abilene the low is around 80 in mid-summer so I'm sure Laredo will not be fun in a couple months. Good luck.

From Benny's on Tue, Feb 09, 2010 at 23:48:46 from 24.174.249.108

Yup that's why I gotta enjoy it! avg temp here in the summer is 101 lol

From jtshad on Wed, Feb 10, 2010 at 09:44:35 from 204.134.132.225

Great "effortless" run. That is the challenge we all face, having that perfect day come together for the big event.

From Benny's on Wed, Feb 10, 2010 at 09:52:32 from 173.131.156.153

jtshad: yup, thats the thing..o well soon we'll find out

From Marathon Dreamer on Wed, Feb 10, 2010 at 15:45:27 from 200.52.168.1

Way to be absolutely crazy fast Benny!! Awesome... you give me hope!!!

From Benny's on Wed, Feb 10, 2010 at 17:47:22 from 24.174.249.108

Marathon Dreamer: thanks!! hope you can accomplish your goals!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

ran 10 miles in 1:08:10 - 6:49 pace


48°F | °C Current: Cloudy Wind: E at 8 mph Humidity: 83%

Comments
From Samantha Dean-Howard on Thu, Feb 11, 2010 at 12:24:11 from 90.195.99.160

10 miles 6.49 pace ouuch your flaming hot fast there Benny, thats not easy pace or is it :-D

From Benny's on Sat, Feb 13, 2010 at 11:01:42 from 24.174.249.108

it felt easy, my easy pace is from 6:42 to 7:10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.205.000.000.0011.20

Did another Tempo a bit shorter than tuesdays run

 7:01, 6:45, 6:44, 6:28, 6:31, 6:23

Tempo

5:56, 5:59 5:54, 5:59, 5:58 all uphill running....

.22 in 2:50

Total time 1:12:34.

11 in 1:09:44

 Tomorrow's run will be a medium long run...hopefully..

 

 47°F | °C

Current: Mostly Cloudy
Wind: N at 5 mph
Humidity: 90%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 in 7:24 total time 1:36:00
53°F | °C Current: Clear Wind: E at 9 mph Humidity: 69%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 @ 7am in 54:00 6:45 pace

 

Running later in the afternoon...

 

Have a great day! 

Comments
From Samantha Dean-Howard on Sun, Feb 14, 2010 at 16:27:33 from 90.195.99.188

great running Benny...hows the legs after your race? I am sure they're doing great :)

From Samantha Dean-Howard on Tue, Feb 16, 2010 at 16:04:43 from 90.195.99.188

Hey Benny hope your okay no running latley ?

From Benny's on Tue, Feb 16, 2010 at 22:43:43 from 24.174.249.108

Sam: I have been running I have not posted though!! LOL How are you doing! ;) I'm doing good!!! aww thanks for looking out for me!!! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.000.000.0017.00

17 miles - 7:22 pace last 3 in 5:56, 5:58, 5:57

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00


50°F | °C Current: Clear Wind: N at 0 mph Humidity: 39%

 

12 miles @ 7:15 pace 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

I'm nuttz!!!!!!!!!!!!! lol  btw I felt GREAT!!!!

 

17 - 1:49:58

8 miles easy 6:57, 6:53, 7:04, 6:58, 6:59. 7:09, 7:04, 7:09

8 miles tempo 6:00, 5:55, 5:56, 5:52, 5:45, 5:55, 5:34, 5:32

1 mile  easy 7:06 

 52°F | °C

Current: Partly Cloudy
Wind: SE at 6 mph
Humidity: 41%

 

 

 

Comments
From Paul on Wed, Feb 17, 2010 at 16:34:54 from 65.103.252.214

Sounds like you're starting to get in shape. Good sign.

From Samantha Dean-Howard on Wed, Feb 17, 2010 at 17:15:28 from 90.201.147.190

Hey Nuttz glad to see your blogging again, missed you there for a few days..... great running eh !

OMG your 8 miles easy is my tempo well mp tempo LOL nice paces there Nuttz :)

From Benny's on Wed, Feb 17, 2010 at 19:55:23 from 24.174.249.108

Paul: Yes sir the 5:34, and 5:32 felt like a 6:00 it felt like a breeze.

Sam: don't worry it still needs to pan out in a race! I can run like an all-american but if I can't put it together it's useless.

From Marathon Dreamer on Wed, Feb 17, 2010 at 20:16:09 from 200.52.168.1

WOW - you are true inspiration Benny!!!

From Benny's on Wed, Feb 17, 2010 at 20:37:53 from 24.174.249.108

aww! thanks, but I like to inspire myself to get out the door already!!! lol I need to go run, but I have some work to do...and I feel like dragging it..

From Samantha Dean-Howard on Thu, Feb 18, 2010 at 07:44:59 from 78.32.130.9

oooh, I felt like that for over a week its crap isnt it Benny but hey these are the days we need to get out, as our competitors will be training too !

Benny I am sure you will do great in the races you are an inspiration I agree :)

From missy on Thu, Feb 18, 2010 at 12:03:13 from 75.162.122.26

Nuttzzz Rocks!!! Love it Benny!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 - 1:19

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 in 1:22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 in 1:20:00

 

It's Official I'm running the Little Rock Marathon 

 

 Website:

http://www.littlerockmarathon.com
Company Overview:
The Little Rock Marathon and companion races are a running and walking tour through the scenic streets of Arkansas' capital city. 

Known for giving the world's largest marathon finisher's medal, the Little Rock Marathon offers a variety of events to its participants. A race for every pace. Come enjoy the lively brand of southern hospitality only at the Little Rock Marathon. The Little Rock Marathon is a project of and benefits Little Rock Parks & Recreation.
Mission:
The goal of the event is to hold a community supported and nationally recognized marathon that promotes tourism in Arkansas and showcases the superior organizational efforts of its staff, sponsors and volunteers, while attracting athletes of all ages and abilities.
Products:
Marathon
Half Marathon
4 Person Relay Marathon
5K Fun Run/Walk
Little Rockers Kids Marathon
Classic Rockers Marathon

Comments
From missy on Sun, Feb 21, 2010 at 22:53:45 from 70.56.98.26

Woah that is coming up fast! *cheer* :)

From Benny's on Sun, Feb 21, 2010 at 23:14:29 from 24.174.249.108

yes mam! hopefully it all goes well! how are you doing? I haven't been able to keep up with my running log.... ALL Is well though,,,

From missy on Wed, Feb 24, 2010 at 21:21:03 from 67.40.115.3

Hiya Benny. :D I'm doing well...also been busy here too...haven't on FRB either! Days are flying...almost March, can you believe it??? Glad all is well. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 - 1:11

Comments
From missy on Sun, Feb 21, 2010 at 22:54:44 from 70.56.98.26

Nice brief entry..hehe...Fast training run. :D Hope you are well Benny!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

2:06 for 18 and mile 15 and 17 were @ 5:50 and 5:51

 

 

.. time to get a pedicure! haha! darn calluses!!! Don't ya hate them!!!

 

darn shoes are causing these things!! too much rubbing.... gotta take care of my feet they need to be in good conditions by march 7, 2010....

 

LUCKY #7

 

My seventh marathon on March 7, 2010 ....LUCKY #7 HOPEFULLY A SUB!

 

BTW -

 

Doing

 

Greenbay Cellcom Marathon in Greenbay, Wisconsin in May

and

 Seattle Rock and Roll Marathon in June

 Might go to St George if I get lucky.... 

 

Comments
From jtshad on Mon, Feb 22, 2010 at 12:31:24 from 204.134.132.225

Good luck in Green Bay, hope the weather is ok. Does this mean you are not running LA?

BTW, I will try to keep my marathon on March 7 in Baltimore anywhere close to yours as far as finishing time!

From cdViking on Mon, Feb 22, 2010 at 14:03:20 from 66.194.72.10

That's a busy schedule. Godspeed.

From Samantha Dean-Howard on Mon, Feb 22, 2010 at 14:08:07 from 90.201.147.80

wowsers great run there Benny and nice splits at mile 15 & 17...

Holy smoke what a schedule hope it all goes really well

From Benny's on Mon, Feb 22, 2010 at 15:11:30 from 173.131.107.58

busy schedule indeed, not racing all of them will prolly race lttle rock n seattle, use the others as gear up races ...not doing l.a. not a pr course

From Jon on Tue, Feb 23, 2010 at 20:39:48 from 75.169.146.150

I always have more trouble if I remove my callouses- they seem to protect my feet and don't bug me.

From Benny's on Tue, Feb 23, 2010 at 22:41:51 from 24.174.249.108

true jon...but some of my callouses are hard and when i step it hurts... so removing them is my only option to feel at ease

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

66°F | °C

Current: Clear
Wind: E at 12 mph
Humidity: 63%

 

12 in 1:24 

Comments
From Samantha Dean-Howard on Tue, Feb 23, 2010 at 07:43:55 from 78.32.130.9

Nice running Benny wow fast winds eh too :)

From Benny's on Tue, Feb 23, 2010 at 22:09:43 from 24.174.249.108

yea winds have been brutal due to a cold front...

From Samantha Dean-Howard on Wed, Feb 24, 2010 at 06:55:24 from 78.32.130.9

Wow yeah we have some wind too.... :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

44°F | °C

Current: Cloudy
Wind: N at 16 mph
Humidity: 62%

 

8 @ 7:22

7 @ 6:23 felt tired and it was windy... couldn't hack it today.... 

 

Little Rock Marathon in 10 Days.... gotta buckle down...and get my legs fresh! 

Comments
From Samantha Dean-Howard on Wed, Feb 24, 2010 at 06:57:01 from 78.32.130.9

Benny I had a day like that on Monday I couldnt hack it, also I am supposed to be doing doubles but I just cant get outta bed in the mornings urghh :( but hey 10 days to a marathon is it one your racing or just using as a test >...? I so cant believe you do that but hey your a tough animal :-)

From Marathon Dreamer on Wed, Feb 24, 2010 at 14:43:43 from 200.52.168.1

Exciting!!! Can't wait to hear how you do!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in 1:11

 

 47°F | °C

Current: Clear
Wind: SE at 9 mph
Humidity: 55%

Comments
From Samantha Dean-Howard on Thu, Feb 25, 2010 at 05:57:00 from 78.32.130.9

Huh your easy runs sound so fast great running Benny :)

From Benny's on Thu, Feb 25, 2010 at 22:52:05 from 24.174.249.108

ha! thx sam!....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

11 in 1:17:00


4 easy 4 x 1 @ hm 5:12, 200 meter jog  5:18, 200 meter jog 5:21, 200 meter jog 5:18 3 easy

 

Last hard workout... gonna taper... 1 dress rehearsal on tuesday and then little rock! 

 

63°F | °C
Current: Clear
Wind: SE at 14 mph

Humidity: 48% 

Comments
From Samantha Dean-Howard on Fri, Feb 26, 2010 at 17:51:33 from 90.201.147.80

urgghhh! thats not easy well maybe for you thats dang fast to me Benny well done.... dress rehearsal like the sound of that do we get to see photos LOL

From missy on Sun, Feb 28, 2010 at 00:15:14 from 67.40.115.3

Um....YUK YUK.....48% humidity, great for the skin but not much else! When My friend moved to Texas one summer she told me that when She grated cheese there, it clumped together it was so humid..haha. Me no like clumpy cheese! Unless it is supposed to be...like Feta or Blue or....Gorgonzola! :D

You are SO going to rock that race! :D

From Benny's on Sun, Feb 28, 2010 at 03:38:20 from 24.174.249.108

I hope so!

From missy on Sun, Feb 28, 2010 at 03:41:56 from 67.40.115.3

Benny...YOU are going to find me annoying...BUT I was just telling Sam...I firmly believe that you MUST believe in yourself..This is how you will succeed...that and Be oblivious to pain..haha..Let no doubt enter your mind...Your focus is only positive. You have a goal..That is all you see.

From Benny's on Sun, Feb 28, 2010 at 03:44:55 from 24.174.249.108

running is a mind game!! i need to defeat my mind... the physical makeup I got! It's just convincing the mental...part...

From missy on Sun, Feb 28, 2010 at 03:49:43 from 67.40.115.3

You gotta psyche yourself up...Pump yourself up...tell yourself that you are a beast and you are going to win and you don't care how bad it hurts! If some lucky guy wins this time..It will be his last..because you are going to conquer! You gotta let it boil inside!!! Think of that guy trying to take your finish!

From Samantha Dean-Howard on Sun, Feb 28, 2010 at 18:05:18 from 90.201.147.80

hey hey hey Missy your so right your gonna fly Benny just fly :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in 1:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 in 1 hr

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 in 1:33:30

 

 64°F | °C

Current: Partly Cloudy
Wind: SE at 22 mph
Humidity: 67%

real windy but it was done.... i have already started eating double oooooooooo god... 

Comments
From Samantha Dean-Howard on Mon, Mar 01, 2010 at 18:56:59 from 90.201.147.80

LOL sorry Benny I had to laugh at that comment eating double I am sure it will fuel you through hey hey hey

LA Marathon next :-)

From Benny's on Mon, Mar 01, 2010 at 19:24:29 from 24.174.249.108

Not doing L.A. doing Little Rock Marathon March 7 in 5 days

From Marathon Dreamer on Mon, Mar 01, 2010 at 20:02:01 from 200.52.168.1

Awesome Benny!!! Good luck with the marathon and keep us informed!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6@ 44:00

 

easy run with  37mph wind! lol it's crazy!

 61°F | °C

Current: Clear
Wind: N at 37 mph
Humidity: 41%

 

Comments
From jtshad on Tue, Mar 02, 2010 at 08:10:16 from 69.20.183.178

That is some crazy wind to run in!

From Superfly on Tue, Mar 02, 2010 at 11:58:28 from 208.117.127.110

Enjoy the food during the tamper:) It's such a stressful time from the time you drop the mileage until you actually start running the race-

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Marathon Dress Rehearsal – 8 mi / 01:02 07:45 pace

5 @ Easy Pace

2 @ Marathon Pace Dress Rehearsal 5:40, 5:42

1@ Easy Pace

Legs Lungs all in place....

 

 60°F | °C

Current: Clear
Wind: N at 0 mph
Humidity: 36%

Comments
From missy on Fri, Mar 05, 2010 at 11:17:34 from 65.100.215.154

Has to be a great feeling being ready! :) You sound confident and ready to go!!! I guess you aren't going to post till tomorrow? Hehe....Happy Marathoning! :D

From missy on Fri, Mar 05, 2010 at 11:29:27 from 65.100.215.154

Psyche Up Psyche Up! Woo Hoo!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 on the mill in little rock

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 on the mill in little rock

Race: Little Rock Marathon (26.2 Miles) 02:33:59, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Mile 1 5:39: Started slow and in 7th place the leader went through the half in 1:09:50 and 2nd and 3rd went through 1:12:50 1:13

 

Mile 2 5:28 running comfortably this course has a lot of ups and downs

Mile 3 5:39 feeling great and just going through the motions I just felt like it was a long run.

Mile 4 5:37 still just cruising along the curse a lot of turns

Mile 5 5:44 uphill and trying to find someone to work with

 

Mile 6 5:36 got directed wrong a cop working the streets was just talking to another cop while I was passing by I went about 1 block and half in and then he yelled at me telling me I was going the wrong way. So I ran 3 blocks extra in this section. I was pissed and told the cop, come on man, that’s why you are getting paid for.

 

Mile 7 5:36

Mile 8 5:33

Mile 9 5:38

Mile 10 5:43 uphill

Mile 11 5:38

Mile 12 5:40 uphill

Mile 13 5:36  downhill

Mile 14 5:50 uphill

Mile 15 6:03 uphill

Mile 16 5:46 uphill  From Mile 10 through 16 was the toughest section and I think this is were it wore down my legs.

 

Mile 17 5:49 downhill putting breaks

Mile 18 5:38 flat passed 4th place

Mile 19 5:46 flat  passed 3rd place mile

Mile 20 5:49 flat on my own in dead man’s land ….blister heaven

Mile 21 5:56 flat

Mile 22 5:57 flat

Mile 23 6:15 flat lost concentration

Mile 24 6:19 flat not focusing on task and these musha 2 are killing my feet

Mile 25 6:31 1 small hill

Mile 26 6:24 coming down the hill

 

 

 

  • Note I did not hit the wall I just lost sight of what I was doing after I moved up to 2nd and  it was just tough to move forward since there was no one else to work with.

 

Overall time 2:33:59 2nd place overall not a p.r. and definetly was not happy with the outcome.  Gotta regroup and hit it hard for the Eugene Marathon in May.

 

Ran 20 good miles and then lost sight of what I was doing....no I didn't hit the wall...my blisters were hurting, there was no one to work with...and my legs were beat up from all the uphill running through the course...a) get some other shoes b) run in a bigger marathon c) run some harder tempos with more mileage....

 

*** Note *** It did not feel like I was running a marathon.... it felt more like a workout :/ ....bad workout. 

 

Pics later....

 

 

 

 

 

Comments
From Samantha Dean-Howard on Mon, Mar 08, 2010 at 03:24:56 from 90.195.99.128

Benny well done, I know your not happy but hey it was a tough course and you got pretty close to your pr so Id take a positive out of the race, also seems like you didnt switch on hence feeling like a training run, maybe you hadnt tapered enough not sure with that one !

Congratulations on a 2nd place, and hey pat yourself on the back.... Positive hard course great even running on hills.

2. you came 2nd

3. you went the wrong way extra mileage id say too

so well done Benny :-)

From jtshad on Mon, Mar 08, 2010 at 07:42:48 from 12.50.194.194

Damn, dude that is a smokin' time and second place! You did great and I know how hard it is to run hard when you hit that no mans land and don't have someone there to push/motivate you. Great that this race felt like a workout. You will use this get get those big successes you are looking for!

Cheer up, after some time you will look back and see that while it didn't go the way you wanted, you can learn from it and say you succeeded here.

Your late miles, that is what has normally happened to me. I started slower yesterday to help avoid that and it paid off for me!

From Paul on Mon, Mar 08, 2010 at 08:22:30 from 174.23.180.177

Sorry you didn't have the race you wanted. Everything needs to come together perfectly for a marathon to really click, and sometimes that takes a few tries. Sounds like you will recover fast though. You just need to shed the bad from your memory, and take on the good (2nd place, how it just felt like a workout, etc). Stick with it.

From Jon on Mon, Mar 08, 2010 at 08:34:14 from 75.169.149.88

Yeah, sorry to hear it didn't work out quite as well as you hoped... but 2nd place is dang good for a race you weren't overly happy with. I think it was amazing.

Recover quickly, remember your lessons, and you'll be back to really kick everyone's butt in Eugene.

From Benny's on Mon, Mar 08, 2010 at 10:54:45 from 108.103.217.94

well the guy that won it ran a 2:29 and ran a 1:20 second half so i know that i was not the only one that got pounded by the hills.. thx for the positive comments..

dont mean to sound like a crybaby but i know when i hit the wall...i hit the wall twice and slowed down to 8 to 9 min mile on those marathons... i guess since moving to second place i just felt content and saw that i didnt need to press anymore....i knew the guys i passed were toasted....after that happen there was no one to work with...dont get me wrong im not pissed about the place...the time was the most dissapointing thing because from mile 1 through 20 i looked at my pace and then after moving to second place i never looked at my watch again...i know im in 2:28 shape.... anyways IT IS WHAT IT IS... the heck with this one gotta move on to the next one...

From Benny's on Mon, Mar 08, 2010 at 11:14:52 from 108.103.217.94

thx for your positive comments :)

From Marathon Dreamer on Mon, Mar 08, 2010 at 12:32:04 from 200.52.168.1

Amazing Benny!! I am so sorry that you are disappointed and things didn't go as planned.... but you did something that most people can only dream of doing... with that being said, be proud!!!

From Superfly on Mon, Mar 08, 2010 at 12:40:18 from 208.117.127.110

Sorry about the wrong turn and not getting the overall race you wanted. But you did great. 2nd place overall is great. Running that well on a "workout" or bad workout is a good sign. When you feel like you really raced well your results will be amazing.

Try the Brooks Launch. By far the best feeling marathon shoe I've ever worn.

From SlowJoe on Mon, Mar 08, 2010 at 14:03:39 from 131.59.200.82

Good race Benny, always cool to read about fast runners and their marathons and sounds like you did TX proud. Good luck in your quest for 2:29.

From Benny's on Mon, Mar 08, 2010 at 17:44:40 from 24.174.249.108

MD: Thx

SF: I'll look into that...i put that body glide on my feet and it didn't work .. so i gotta what i can do..too much slipping and sliding on the inside..

SJ: thx man! I'm normal just like you! I love the pain though!

From cdViking on Mon, Mar 08, 2010 at 17:50:04 from 76.28.158.78

If you're doing Eugene,be prepared for a pancake course... much more conducive to PRing.

From Benny's on Mon, Mar 08, 2010 at 17:54:04 from 24.174.249.108

cdViking: that's what I want to here!!! SUB 2:30 !!!!! Yea I need to buy my plane ticket.. I already got the hotel and entry covered ;)

CAN'T WAIT!

From Jon on Mon, Mar 08, 2010 at 19:27:36 from 75.169.140.238

Benny- I bought a pair of Drymax Maximum Protection socks. Very expensive, but I wear them in every race (up to 100 miles) with no blisters or hotspots. I used to get blisters at the balls of my feet and arches, now nothing. And you don't put body glide or anything on your feet, either- the socks take care of it. I don't ever recommend things... but I recommend these socks. You may want to look into it. I'm glad I did, and I'm even buying a few more pairs soon.

From Benny's on Mon, Mar 08, 2010 at 22:01:25 from 24.174.249.108

Jon: thx for the info... ill look into that... half, 10k and marathon i got bad blisters its the musha 2 from mizuno.. i gotta switch the shoe... thanks for the info on the socks..

From Burt on Tue, Mar 09, 2010 at 13:33:20 from 206.19.214.144

Nice job Benny. You've almost reached your quest.

From Sasha Pachev on Tue, Mar 09, 2010 at 14:56:23 from 192.168.1.1

How much time did you lose on the detour?

In any case, this is good progress. You are starting to cash out on your speed.

From Benny's on Tue, Mar 09, 2010 at 19:00:18 from 24.174.249.108

Burt: Gracias

Sasha: 45 seconds

From Burt on Tue, Mar 09, 2010 at 19:04:07 from 206.19.214.144

Hey, nice pics.

From bunkgoats on Tue, Mar 09, 2010 at 22:33:52 from 75.52.240.87

sorry it didn't work out quite like you wanted but thats an awesome run! Next time its going to all come together ... and not having the cops send you the wrong way will help too.

From Walter on Tue, Mar 09, 2010 at 23:49:25 from 24.10.169.110

I think thats a great time for an early year marathon. For us up here in Salt Lake City, I doubt to many can hit that right now. Keep up the good work.

From steve ash on Wed, Mar 10, 2010 at 19:47:54 from 174.52.96.106

Nice marathon Benny, and pretty cool slideshow too.

From Steve on Sun, Apr 18, 2010 at 16:18:00 from 64.134.146.120

Great race! I can't solve the blister problem right now either!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 42:30 

Post marathon run... the first mile a bit tight and sore, but all of that wore off after 10 mins and muscles were moving with slight soreness but nothing big as I have in other marathons... most probably will pick it up after 2 or 3 days of easy running! 

Comments
From Samantha Dean-Howard on Tue, Mar 09, 2010 at 17:29:33 from 90.195.99.128

wow you cease to amaze me Benny thats awesome :)

From Benny's on Tue, Mar 09, 2010 at 17:57:27 from 24.174.249.108

gotta move on to the next one..

From Samantha Dean-Howard on Wed, Mar 10, 2010 at 05:33:04 from 78.32.130.9

yeah for sure..... although it shows how strong you are physically you must be ! :)

From Marathon Dreamer on Fri, Mar 12, 2010 at 12:14:14 from 200.52.168.1

Hi Benny- hope you are feeling recovered and strong and that your spirits are lifted!!!

From Benny's on Mon, Mar 15, 2010 at 01:43:44 from 24.174.249.108

MD: Got food poisoning on weds and was sidelined ...but I'm back!!! :) hehe How is your training going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy and food poisioning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

food poisoning got me good..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

can't even run but heck I still did 1

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Finally over the hump and off and running Eugene Marathon Next!

Comments
From Snoqualmie on Mon, Mar 15, 2010 at 16:57:06 from 24.18.192.33

Glad you're feeling better. You will just love Eugene. There is some weird pavement in the 2nd half as the bike path has short brick sections at the crossings, but it is really lovely in May and mostly nice and flat.

I was just coming back to your blog to see what your recovery routine is. It's taken me so long, and you are back to running so fast! I'll have to just make allowances for being a 50-something female. Good luck this spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 @ 2:15:20

 75°F | °C

Current: Clear
Wind: SE at 13 mph
Humidity: 61%

Comments
From Samantha Dean-Howard on Mon, Mar 15, 2010 at 17:40:35 from 90.195.99.128

Benny nice 18 miler there your doing so great :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

15 miles with 2 @ 5:40 5:45 

 

 63°F | °C

Current: Rain
Wind: NW at 14 mph
Humidity: 94%

 

 

just got home from running and noticed a box! Just received 2 pairs of Mizuno Wave Riders and my spring racing gear!!! THANK YOU Mizuno!! Mizuno Central Texas Kicks!!!

 Photobucket

 

Comments
From Superfly on Wed, Mar 17, 2010 at 00:51:43 from 208.117.127.110

Nice!

From Benny's on Wed, Mar 17, 2010 at 01:21:28 from 24.174.249.108

heck yea! I love Mizuno!! hey how are you doing super? when are you racing?

From Superfly on Wed, Mar 17, 2010 at 15:13:10 from 208.117.127.110

Doing ok. I had or have a 10k this Saturday but have been sick longer than I thought I'd be... so I might bail on the race. Have to see how I feel Friday. Nothing big though.

From Jon on Wed, Mar 17, 2010 at 23:44:56 from 75.169.155.7

Very nice.

From ddcanops on Fri, Mar 19, 2010 at 13:54:34 from 74.13.27.117

That is some sweet gear.....

Just got Mizuno Ronin racing flats myself.

+1 on how awesome Mizuno is !

From Marathon Dreamer on Sat, Mar 20, 2010 at 21:49:43 from 200.52.168.1

NICE!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Ok 10 mile tempo

5 miles in 31:22 6:16 pace

5 miles 28:47 5:45 pace

2 mile cooldown

12 miles total and felt GREAT!

 

 59°F | °C

Current: Partly Cloudy
Wind: N at 10 mph
Humidity: 63%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12@6:55 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 in 1:49:09

Comments
From missy on Fri, Mar 19, 2010 at 11:47:22 from 71.35.247.20

BennyBobcat!!!!! That's a great pace...7:15...for post marathon...how are you feeling? Recovering well? I have been distracted over here..not on the blog much..but I Have you know Saturday before your race I was looking for your race results online (Thought the race was on Sat.) So when I found out it was on Sunday I checked then too...I was an ultra spy! Must have driven you crazy waiting in your hotel that long..geeze..didn't you get there Thursday??? Man. I would have gone bonkers!

Sorry I have been a poo poo blogging friend! I will be better. :D

Hope you are feeling FINE!!! I am proud of your race...I will read your race report in a bit, Am running around crazy here getting ready for my TRI tomorrow...TTYL!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

6 @ 7:00

 10@ 6

2@ 7

15 mph wind and 76 degrees

 

Felt like crap! 

Comments
From missy on Mon, Mar 22, 2010 at 02:13:34 from 71.35.247.20

Aww Benny! Sorry you felt bad. That wind....must have been a thorn in your side. I would feel wicked cool about myself running that fast tho! :D

From Samantha Dean-Howard on Tue, Mar 23, 2010 at 17:56:33 from 90.195.99.103

Yeah me too, sorry but i get you on that :( but smileys your way :)

From missy on Tue, Mar 23, 2010 at 20:28:42 from 71.35.247.20

Where'd you go Benny? You are like me..getting busy huh? I hardly have a moment to update my blog..and when I Think how far behind I am on this and my other blog..I get stressed! I need a secretary to help me be organized..haha.

From Benny's on Sat, Mar 27, 2010 at 02:31:29 from 24.174.249.108

Missy: ahhhhhhhhhhh where should I start? lol

Samantha: I've been lost but now semi-found! lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

6 easy

 5 x 1000 200 jog 

 3:18, 3:14, 3:14, 3:14, 3:09

5 easy 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

12 easy

3 marathon pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 @ 6:36 pace

Comments
From missy on Sun, Mar 28, 2010 at 02:21:25 from 71.35.245.157

Nice. A day off? :) Hope you are well!!!

From Samantha Dean-Howard on Mon, Mar 29, 2010 at 05:35:30 from 78.32.130.9

Yeah second that hope your doing great Benny I see you have done a nice week too :)

From Benny's on Mon, Mar 29, 2010 at 18:58:06 from 24.174.249.108

Missy and Sam no days off yet... I have been trying to keep up with the blog...I am having a hard time posting... my post are short though... in any case how are you two gals doing?

Everything is good here...90 degree weather already....it's scorching!!! hehe

From missy on Wed, Mar 31, 2010 at 20:07:48 from 75.162.124.71

Woah. 90! You can handle it..you are tough!

It's ok..you can be like me and post a weeks worth of blogs in like 10 minutes..I did that like a week ago...haha.

So don't stress about your blog laziness. ;P

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

16 @ 7:00 pace in 80 degree weather

 2 @ 5:41, 5:40 pace

 

Good run.. 

Comments
From Samantha Dean-Howard on Tue, Mar 30, 2010 at 08:04:13 from 78.32.130.9

nice run the green stuff is flowing now (jealous) but great training Benny :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 @ 69 min

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.002.5013.50

6 easy

5x800 2:29,2:29,2:29,2:29,2:28 with 200 meter jog rest

5 easy

Comments
From missy on Thu, Apr 01, 2010 at 01:45:07 from 75.162.124.71

I did an 800 like that yesterday but it was down a crazy steep hill...I know I am a cheater pants! Good looking workout. GJ Benny.

From Samantha Dean-Howard on Fri, Apr 02, 2010 at 11:21:22 from 90.195.99.146

Great 8's Benny nice even splits too well done :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10@6:00-6:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11@7:30 pace 86 degrees

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14@7:15 pace 

73°F | °C

Current: Partly Cloudy
Wind: SE at 7 mph
Humidity: 76%

Comments
From Samantha Dean-Howard on Sun, Apr 04, 2010 at 12:34:54 from 90.195.99.227

Great running as always, are you doing Boston ??

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6 easy 

5 x 1000

3:17, 3:14, 3:11, 3:11, 3:11

 5 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Race: Capitol 10k (6.2 Miles) 00:32:02, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.006.0018.00

TOP 10 Places

  1. Keith Pierce 00:30:33 (Cedar Park TX 10K TIMED Overall)
  2. Michael Stanley 00:31:07 (Austin TX 10K TIMED M 25-29)
  3. Darren Brown 00:31:20 (Austin TX 10K TIMED M 25-29)
  4. Adam Perkins 00:31:34 (Austin TX 10K TIMED M 25-29)
  5. Benny Rodriguez 00:32:02 (Laredo TX 10K TIMED M 30-34)
  6. Kyle Miller 00:32:14 (Austin TX 10K TIMED M 20-24)
  7. Daniel Jess 00:32:24 (San Antonio TX 10K TIMED M 25-29)
  8. Paul Zimmerman 00:32:25 (Cedar Creek TX 10K TIMED Masters)
  9. Derick Williamson 00:32:40 (Austin TX 10K TIMED M 25-29)
  10. Roberto Diaz 00:32:43 (Austin TX 10K TIMED M 16-19)

 5th place out of 20,000

 Woke up at 6:30 am didn't eat anything just went straight to the restroom, left my friends house about 7 am and got there at 7:30 am, jogged 1 mile to the start and waited for everyone to settle in.

 

Mile 1 - I took off at around  my half marathon workout pace and felt good at that pace as I was about 6-10 seconds away from 1st. this mile was a gradual uphill I was in 7th place. I felt real smooth and I wasn't running into oxygen debt so I knew I was FIT.

 

Mile 2: This mile is up and down rolling hills I was in 6th place now and I didn't hear anyone behind and was wondering what happen to the rest.

 

Mile 3 ok let me tell you after hammering the first 2 miles I needed to catch my breath cause I was breathing heavily...so I guess I fell into my half marathon pace and kept it for the whole stretch.

 

Mile 4 This mile was mostly flat and semi down , I was not aware I was pulling 5 flat and  I kept attackig to move to the front..

 

Mile 5 semi flat and down here, @ 4 3/4 I moved into 5 th placed and continue to make a push, passed Kyle and kept atttacking...

 

Mile 6 stayed in the same position and finished my time in 32:02 

Splits 5:09, 5:08, 5:19, 5:00, 5:05, 5:15

Felt Great!

 

Up Next Eugene Marathon


 

 

Keith Pierce, Desiree Ficker Dominate Capitol 10,000
by Wish, 4/11/2010

As Keith Pierce warmed up for the 33rd running of the Statesman Capitol 10,000 on Sunday morning, his coach and Team Mizuno teammate—Derick Williamson—offered two bits of wisdom: "Watch out for the hills and just try to be patient."

 

Good advice.

 

Running in the first serious 10-K road race of his life, Pierce overwhelmed the field of 20,000 runners and walkers (and assorted other things) to win a stirring victory in 30:33. In the women’s division, Austin’s Desiree Ficker won another tough fight in 35:36.

 

Unlike several recent Cap 10s which have seen runaway victories, Sunday’s race was hotly contested as Pierce prevailed over a host of Team Rogue runners and Ficker barely held off Alison MacSas by three seconds.

 

First, the men’s race. Under misting clouds with near 100 percent humidity, conditions were hardly ideal as the huge field made its way toward the Capitol up Congress Avenue. Out in front from the gun, were a pack of Rogue runners: Adam Perkins, Kyle Miller, Erik Stanley, Darren Brown and the lone exception, Pierce.

 

Brown, the former UT miler who won last year’s Cap 10, was the aggressor and took the first mile out in 5:05. On the big downhill mile on 15th Street, Pierce and Brown separated themselves from the pack and went back and forth, trading the lead.

 

"It was great to watch those two from the press truck," said Steve Sisson, the UT women’s coach who also coaches the Rogue team. "First Darren would surge and then Keith would pull even. Then Keith would try and pull away and Darren would reel him right back."

 

Coming off the big hills onto Winsted (just past the 3-mile mark), Brown made a major move with a 4:39 mile and put some five or seconds on Pierce. "Darren was really hammering those downhills," said Pierce, a 29-year-old teacher and cross-country coach at Vandegrift HS in Leander, "and coming off the last big one he gapped me. About then, I started to really feel the humidity. It was misting so hard I couldn’t tell whether it was sweat or rain running off my nose."

 

But as Brown pressed his advantage on the rolling hills of Winsted, Pierce patiently bided his time. Then, right after the duo flew down a short, steep hill right outside Austin HS, Pierce went by him on the flat section opposite the track.

"I defeated myself today," said Brown. "Keith ran a helluva race, but I just pushed it too hard on that last move and when he hit me, Keith hit me like a ton of bricks."

 

Kaboom! Race over.

 

"I felt pretty comfortable going over the hills," said Pierce who ran a 4:58 final mile over the tough Cesar Chavez hills. "The hills were tough and I was slipping a little, but I never got out of my rhythm. Once Darren came back to me outside of Austin High, I put in a little surge of my own and guess he just never came back."

 

Pierce, who won the Austin Marathon in February, went on to record a 35-second victory over Rogue’s Mike Stanley in second in 31:07 with Brown third in 31:20. Adam Perkins was fourth in 31:34. Benny Rodriguez of Laredo (and Team Mizuno), coming off a second place finish in the Little Rock Marathon, was fifth in 32:02.

 

"It was tough conditions," said Pierce who lives in Cedar Park, "but I felt great. Especially in the final mile, I felt really strong. I haven’t race since Austin, but I’ve been getting in some quality speedwork with David Fuentes and Derick and I was curious to see how I would run."

 

Guess he ran okay for a first-time 10-K runner. Next up for Pierce is the Schlotzky’s Bun Run 5-K on May 2ndand then, in June, he’ll run the Grandma’s Marathon for the second time in Duluth, Minnesota where he hopes to get an Olympic Marathon Trials qualifier.

 

First masters of the day was 49-year-old Paul Zimmerman of Cedar Creek (8th overall) in 32:25. Jeff Shelton, 41, of Buda was second in 33:48 and 41-year-old Brandon Cahoon was third in 37:50.

 

The women’s race was no less exciting than the men’s. Ficker, the 33-year-old professional triathlete, was certainly feeling the effects of a tough Ironman race two weeks ago in Australia, but she took off going up Congress with a small group of men, despite not feeling particularly well.

 

MacSas, who ran at the University of Tampa, trailed Ficker going up Congress and the series of rollercoaster hills on 15th Street and Enfield (miles two and three) but was able to keep her in sight.

 

"I felt like I was slipping and sliding on the hills," said MacSas who is training for her marathon debut this summer at Grandma’s. "I could see Des, but could never quite get up there with her."

 

Still, MacSas hung in and in the final mile, along Cesar Chavez, she powered up the two short hills to close the gap on Ficker.

 

"I really didn’t know where Allison was," said Ficker who, like Pierce won two roundtrip airlines tickets from JetBlue, "but as we made the turn off Cesar Chavez onto the South 1st Street Bridge, I could hear people yelling for her and knew she must be close."

 

Too close.

 

Although MacSas closed the gap in the final straightaway to the finish along Riverside, she ran out of room and finished three seconds down on Ficker’s 35:36. MacSas’ time of 35:39 is only one second slower than the 10-K PR she set last fall in the IBM Downtown Classic (on a flatter course in much better conditions). Amanda Lovato, another pro triathlete, was third in 36:07 and Liz Shelton of Buda, a former UT runner, finished fourth in a road PR of 37:13.

 

Masterly woman of the morning was 43-year-old Catherine Barrera who was easily the class of the field. Barrera, 11th overall, ran 39:22. Jennifer Fisher, 42, was second in 41:20 with 40-year-old Ellen Gold third in 41:48.

 

"The weather was so muggy," said Ficker, who has now won the Cap 10 three straight years, "it made it tough for everyone."

 

The weather is almost always tough at Cap 10, but next year the race will move up three weeks to March 27thwhen the weather should be a little more favorable. The hills will still be there, but the humidity probably won’t.

 


 

 

 

10 miles easy pm

 

 

 

Comments
From baldnspicy on Sun, Apr 11, 2010 at 22:43:53 from 72.77.104.200

Holy Speed, Batman! You rock! Congratulations! Eugene? I think that's the one that rattletrap is running...

From Riley on Mon, Apr 12, 2010 at 00:05:44 from 71.219.60.27

That is awesome. I think those are the fastest splits I have ever seen.

From steve ash on Mon, Apr 12, 2010 at 00:14:30 from 174.52.96.106

A really nice time Benny. And 5th overall out of 20,000. Cool.. can't beat that feeling.

From Benny's on Mon, Apr 12, 2010 at 00:59:32 from 72.178.194.200

thanks !

From Paul on Mon, Apr 12, 2010 at 12:10:04 from 65.103.252.214

Good job. You're about ready to roll in Eugene.

From Burt on Mon, Apr 12, 2010 at 16:05:28 from 206.19.214.144

Great job Benny! When I saw the pictures of your Mizuno buddy from behind, I thought it was blood running down his back.

From SlowJoe on Mon, Apr 12, 2010 at 16:14:05 from 184.79.24.255

Nice race Benny, have you run that race before? The hills took me by surprise. Great time.

From Samantha Dean-Howard on Mon, Apr 12, 2010 at 18:18:44 from 90.201.147.34

Hey hey Benny great job, how good are those splits awesome......... looks like that marathon is going to be a real fast occasion for you :-)

From Jon on Mon, Apr 12, 2010 at 23:50:21 from 75.169.142.145

Let's see- 5th out of 20,000 means you are the top... um... 0.025%. Amazing.

From Superfly on Wed, Apr 14, 2010 at 16:44:07 from 208.117.127.110

Great Job! Look out Eugene...

From missy on Mon, Apr 19, 2010 at 10:54:24 from 75.162.124.171

Those are crazy insane splits Benny...and 5th out of 20k!!! Sick! :D

And Benny, what did that humidity feel like? Are you used to that? I don't know if I could breath that thick of air..haha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 @ 1:12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 @6:50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 @ 69

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

6@6:51

6@5:38

1@7:12 

Comments
From Paul on Fri, Apr 16, 2010 at 12:19:45 from 65.103.252.214

Looks like things are clicking for you. Good job.

From Samantha Dean-Howard on Thu, Apr 22, 2010 at 05:05:46 from 78.32.130.9

Wow nice workout Benny.......that is awesome ! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18@6:30pace

Comments
From missy on Sat, Apr 24, 2010 at 01:05:48 from 75.162.124.171

Ugh, that sounds painful! Haha. :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11@7:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

10@7:00 and 3 @5:35

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Comments
From missy on Sat, Apr 24, 2010 at 01:06:44 from 75.162.124.171

How's it goin BennY!?!?!?! :D Hope Texas is treating you well. :) Have you ever seen Sponge Bob? There is a Squirrel on that show named Sandy. She's from Texas..:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Comments
From Marathon Dreamer on Wed, Apr 28, 2010 at 14:00:08 from 200.52.168.1

How have you been doing Benny? Just checking in on you!!! Hope all is well!!

From missy on Wed, Apr 28, 2010 at 21:28:53 from 75.162.125.160

Hey B! Where are you??? Are you doing Eugene this weekend? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

2 miles easy 2@marathon pace 5:38, 5:36 then 5 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

0 travel

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Race: Eugene Marathon (26.2 Miles) 02:30:48, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

So Close Yet So Far Away!!!

Woke up at 4:30 am  I ate 2 toast bread with a Gatorade and just sat and watch t.v. while I waited for the marathon. Around 6:20 my friend James Longoria from Eugene drove me to the start which was approximately 6 blocks away. I ate a pack of sports beans and took two packs with me to consume throughout the race. I wore a beanie hat, gloves and compression socks plus uniform... threw away beanie hat at mile 7 and gloves 1 at mile 4 and 1 at mile 10...

Mile 1 5:33
Mile 2 5:30
Mile 3 5:32
Mile 4 5:37 Drank a cup of gatorade
Mile 5 5:49
Mile 6 5:35
Mile 7 5:39
Mile 8 5:40 Took my second pack of sports beans with water
Mile 9 5:48
Mile 10 5:31
Mile 11 5:39
Mile 12 5:49
Mile 13 5:43 Drank a cup of gatorade
Mile 14 5:32
Mile 15 5:41
Mile 16 5:34 Took my 3rd pack of sports beans
Mile 17 5:41
Mile 18 5:50 Drank a cup of water
Mile 19 5:49
Mile 20 5:47
Mile 21 5:49
Mile 22 5:47 Got a cup of water and poured it on my head
Mile 23 5:51 Passed 2 runners in this mile to move up to the top 10
Mile 24 5:55
Mile 25 6:02
Mile 26 6:05

.2 in  Dunno yet

Placed 10th overall with a new personal record of 2:30:48

The course has 3 small uphills I remember throughout the whole race 1 @ 4 , 1@8 or 9 and 1 @ 17 over a bridge.

I'm so close to breaking 2:30 I have a feeling that my next marathon will be a 2:28.... I just feel it....

Weather was great
Course was fast and flat
The air was superb!!!

Pictures down below....

 

 

 

Comments
From Paul on Tue, May 04, 2010 at 19:04:26 from 65.103.252.214

Congrats on a PR. It's a big step forward.

From Benny's on Tue, May 04, 2010 at 19:15:21 from 72.178.194.200

thanks Paul I'm coming back to this one... Eugene is an awesome place ...

btw saw shadrack kiptoo training on the trails sat and then saw gabe jennings on sunday just strolling through the streets

So many athletes you can see day in and day out...

From Riley on Tue, May 04, 2010 at 22:54:21 from 71.219.59.232

Way to go Benny. Your splits are amazing. Good luck with your sub 2:30:00, you'll get it, you deserve it.

From Nan on Wed, May 05, 2010 at 11:51:44 from 174.51.250.151

Great race and congrats on the PR! Seems to me that you could use a few more calories, especially in the final 10 miles. I think I took 5 gu's in my last marathon. Plus a few cups of gatorade. Just a thought.

Good luck going for 2:28!

From rAtTLeTrAp on Wed, May 05, 2010 at 13:25:57 from 75.230.199.49

I don't see how you could eat anything at that speed! I have a hard time choking down one gu at a 7:20 pace. Congrats on a great race! You'll nail that 2:28 next time!

From steve ash on Wed, May 05, 2010 at 17:23:29 from 64.134.227.77

Well executed and well done Benny.

From Benny's on Wed, May 05, 2010 at 18:13:11 from 72.178.194.200

Nan: yea well I'll work past 16 cause I think that's where I have most of the trouble..

Rattletrap: lol I love your race report I felt the same way!!

Steve: thanks

From Jon on Wed, May 05, 2010 at 20:48:14 from 75.169.150.168

Top 10, a PR, and almost breaking 2:30- nice job. You'll break 2:30, don't worry. Good race, Benny. Very even pacing with minimal slowdown- only 35 seconds between your fastest and slowest miles!

From Samantha Dean-Howard on Thu, May 06, 2010 at 06:23:21 from 78.32.130.9

Wish I was there. sorry not been on blog lately internet connections problems

Wow Benny you are so close to breaking that elusive 2.30 but Im sure you will do it!

Great race and what fantastic splits Im always so impressed with your races and training.... Well Done Benny :-)

From jtshad on Thu, May 06, 2010 at 17:19:03 from 204.134.132.225

Congrats on the PR and great race. You are just continuing to improve and will not doubt hit that sub-2:30. Keep running strong!

From Benny's on Thu, May 06, 2010 at 19:27:57 from 72.178.194.200

Jon:thx man I hope i break it soon...

Sam: close but no cigar.... thx

jtshad: thx man im gonna see if i can still hack the weather it's 98 already till 8 pm hehe

From MichelleL on Fri, May 07, 2010 at 21:34:25 from 67.41.226.109

Very nice PR. Love the slide show. I too am surprised you can chew and swallow that fast. I used shot blocks my first marathon but switched to gu's thereafter.

From Burt on Sat, May 08, 2010 at 02:56:41 from 98.177.220.145

Wow Benny. Impressive as usual. Just looking at everybody's splits that ran Eugene, it seems everyone slowed down considerably the last couple of miles. I don't know if that's because it was the last couple of miles or if there were hills or what. Anyway, great job on a top 10 performance.

From Superfly on Tue, May 18, 2010 at 15:14:40 from 208.117.127.110

Sorry I'm a little late but I'm just getting caught up on things. Good job man! I'm with ya I think your next race will be a 2:28.. A PR is always nice and top 10 too. Keep rockin it and hopefully your getting close to being fully recovered and feeling great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 in Eugene

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 @ 8 min pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy looking at Utah Valley Marathon for another assault @ 2:30

Comments
From steve ash on Thu, May 06, 2010 at 15:33:50 from 64.134.227.77

Benny, I'm sure you would rock on this course and we could also get to meet you. Considering your credentials, I'm sure that Hyrum would give you a comp entry.

From Benny's on Thu, May 06, 2010 at 19:26:07 from 72.178.194.200

Steve I'm in but I have to look at hotel stay and what not it's becoming expensive... so I really don't know if I'll make it to this one....

From Jon on Thu, May 06, 2010 at 23:54:30 from 75.169.155.195

Benny- no hotel necessary. Invite yourself to stay at a FRB house in Provo. We do it all the time.

From steve ash on Fri, May 07, 2010 at 17:27:49 from 64.134.237.197

Yes, I live in Salt Lake however you are welcome also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 am and 4 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ 1:14

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1:09

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off no running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

9 @ 8:00 min pace 9 @ 6:45 pace!!! FINALLY A LONG RUN!!! I'm so happy ! :)

5 @ 6:45 pace....

 It was 90 degrees today is way cooler than normal... these last 2 weeks have been horrible I hope to get back the funk...

 

Keep up the great work peeps! 

Comments
From Jon on Sun, May 30, 2010 at 23:30:21 from 75.169.153.160

I'm just happy to see you do something other than 10 miles! Your blog was pretty boring to read last week :)

From Benny's on Sun, May 30, 2010 at 23:50:48 from 24.170.84.112

Jon I couldnt get in sync...my running has been to crap....I needed a long run...and the only way to run one was to do it in the morning.. I did 5 more in the evening...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in 1:14 temp 99

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

5 in the a.m.

10 in the evening 99 degrees 100 percent humid lol

4 miles easy

5:47, 5:51, 6:21

3 easy

 

I couldn't hit a 4 mile tempo in this heat! hehe 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy in the rain...

5 in the heat and humidity and 5 in the pouring rain!!

 

Drop it like it's hot... 

Comments
From Samantha Dean-Howard on Thu, Jun 03, 2010 at 04:33:21 from 78.32.130.9

long time no blog for me anyways.... nice running in the heat I bet you liked that rain after the humidity :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 in 2:20

Comments
From Samantha Dean-Howard on Fri, Jun 11, 2010 at 04:30:23 from 78.32.130.9

Nice run Benny thats fast looking gooood :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 am 5 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in 1:06

Comments
From Steve on Sat, Nov 20, 2010 at 20:13:47 from 99.203.167.2

Couple of us Utah guys coming down for the Austin half again. Are you running it this year?

From Benny's on Mon, Nov 22, 2010 at 21:18:07 from 24.170.84.44

Yes I am! It's a fast course! Real Fast!!!

From Benny's on Mon, Nov 22, 2010 at 21:20:15 from 24.170.84.44

When are you coming down and whose coming down?

From Steve on Mon, Nov 22, 2010 at 23:34:12 from 12.198.166.131

Just Rob Mrphy and me, couple of old guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5 am 6 pm

Comments
From Samantha Dean-Howard on Thu, Jun 17, 2010 at 05:02:08 from 78.32.130.9

5am Im well away in sleep land great running Benny ! :)

From Jon on Sun, Jun 20, 2010 at 11:01:37 from 75.169.149.16

A man of few words...

From Samantha Dean-Howard on Mon, Jun 28, 2010 at 07:49:51 from 78.32.130.9

I agree Jon not sure why not many blog entries either never mind I do miss Benny's previous detailed blogs tho !

From Jon on Tue, Jun 29, 2010 at 23:08:11 from 75.169.158.169

I think he is MIA.

From missy on Sun, Aug 01, 2010 at 02:08:39 from 70.56.96.148

Benny!!!!!!!!!!! :) We are looking for you. :D

From Benny's on Mon, Nov 22, 2010 at 21:14:58 from 24.170.84.44

I'm back guys!! thanks for caring! :)

From missy on Tue, Nov 23, 2010 at 10:30:51 from 63.230.3.168

Hmmm haha. :) Make's me feel better I'm not the only blog slacker. WB, tho I have been away again too.

From Benny's on Tue, Nov 23, 2010 at 13:00:16 from 24.170.84.44

hey hey hey! I just put up my miles!! Im all caught up!! I even put in a race!! lol

From missy on Tue, Nov 23, 2010 at 20:21:57 from 63.230.3.168

Ooooh I will need to peek, I have several bloggers I need to read up on here, I need to let them Know I still love them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

18 + 5 = 23

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6 am

8 pm 

 

 

1 mile warmup 5 mile tempo 5:57, 6:07 uphill, 5:53, 5:49, 5:53 and 2 mile cooldown... 81 degrees compared to an avg of 94 @ 9 p.m

 - 14

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

9 a.m. 4 pm - 13

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5 am 4 pm - 9

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 5 in the a.m. Happy Birthday to me!! 5 P.M

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5 a.m. 7 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 5 a.m. 5 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5 am and 6 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 min aqua running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 min aqua running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 min aqua running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

10 + 5 AM AND PM

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2 easy 4 miles tempo 2 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

15 AND 5 PM

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

8 am and 7 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6 + 8

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4+7

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 3 x 2 11:06, 11:12, 11:04

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

16.5 and 4 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 mile warmup 3x2 10:49, 10:54, 10:55 2 mile cooldown total 10 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 am and 6 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 + 8

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

 2mile warmup 8x1000 2 mile cooldown

 

 

3:15 avg 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am and 8pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

2 5x1 and 2 = 9 

 

1mile avg at 5:13 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2 4 tempo 2 easy am + 8 pm= 16

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am and 8pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8am and 6pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00


 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4 am

 

pm 2 + 8x1000 @3:13 2 -= 9 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 am 

4 pm 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

 4 + 2 + 3x1@10k 3x1000@5k 3x200@1500m 2 mile

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 - 15@6:00-6:20

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 mile warmup Michigan workout 1 mile 5:03, 1 mile 5:55, 1200m 3:40 1 mile 5:58, 800m 2:24, 5:53, 400m 67 5:58 and 1 mile easy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

2 mile warmup 5 mile race 2 mile cooldown , 5 miles p.m.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 am and 8 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4am and 10 pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

5 mile warmup 4x400 @80 1 6:09 4X400 82 1 6:20 4x400 @82 6 miles cooldown - total 18

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 and 2@marathon pace 5:55

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Race: San Antonio Rock and Roll Marathon (26.2 Miles) 02:36:57, Place overall: 11, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Sunday Marathon 2:36:57 San Antonio Rock and Roll Marathon 

Splits:

Mile 1 5:54

Mile 2 5:45

Mile 3 5:50

Mile 4 5:51

Mile 5 6:20 restroom break went to go pee

Mile 6 5:54

Mile 7 5:56

Mile 8 5:52

Mile 9 5:49

Mile 10 5:51

Mile 11 5:52

Mile 12 5:52

Mile 13 5:55

Mile 14 5:52

Mile 15 5:50

Mile 16 5:50

Mile 17 5:52

Mile 18 5:51

Mile 19 5:55

Mile 20 5:48

Mile 21 5:57

Mile 22 5:49

Mile 23 6:00

Mile 24 6:12

Mile 25 6:19

Mile 26 6:26

Pretty much lost the pacing at mile 24, my fitness was not up to par, but heck I held my ground throughout the race! Gotta get ready to race in Boston!! :P

Just paced the whole way!! 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Comments
From Burt on Mon, Nov 22, 2010 at 21:06:50 from 72.223.84.236

Benny? You're alive?

From Benny's on Mon, Nov 22, 2010 at 21:12:24 from 24.170.84.44

ahahahha yes I'm alive!!

July-Nov is when I'm most busy because of cross country but now it's time for some me time!! :)

From Burt on Mon, Nov 22, 2010 at 21:37:51 from 72.223.84.236

Sweet! Good to have you back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Race: Race for a Cause (6.2 Miles) 00:32:33, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.006.2010.20

5:24

5:21

5:01

5:09

5:12

5:26

.2 dunno

 

 

Comments
From jtshad on Fri, Dec 10, 2010 at 17:29:41 from 204.134.132.225

Nicely done, congrats on a solid time and the win.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

6@5:55

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

10@6:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

5 @6:30 5@5:40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10@1:09

Comments
From jtshad on Mon, Dec 13, 2010 at 10:23:38 from 204.134.132.225

Congrats on the win at the Fiesta Marathon! Can't wait to read a report!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off

Race: Fiesta Marathon (26.2 Miles) 02:39:29, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Just ran another marathon ....did 21 @ 6:00 min then coasted in for a over distanced run!

6:09

6:03

6:07

5:53

5:58

5:58

5:57

5:56

5:49

5:55 - 10 miles

5:56

6:01

6:00

6:00 

5:53

5:52 16 miles then I started chasing the guy in front of me he ended up dropping after I passed him

5:39

5:39 18 passed him at mile 18 and never looked back

5:41 19

5:58 20 my friend just told me the guy dropped out just coast it in...

6:00 21 and so I did lol

6:15

6:17

6:28

6:46

6:44 26

2:39:29

 

My 10th marathon ever and second marathon in 4 weeks!

 

Looking at 3M Half marathon and Livestrong Half Marathon and Boston Marathon!! 

 

Comments
From jtshad on Tue, Dec 14, 2010 at 11:13:07 from 204.134.132.225

Congrats on the win and strong run! You are a beast!

From Burt on Fri, Dec 17, 2010 at 15:29:11 from 206.19.214.144

Another one? Nice. So tell me. How cool is it to win a marathon?

From Jon on Sat, Dec 18, 2010 at 17:56:04 from 74.177.125.243

Can't beat a win!

From Benny's on Sat, Dec 18, 2010 at 21:49:37 from 24.170.84.44

thx guys

jtshad: i wish i was! im a weekend warrior at best! :)

burt: small marathon it was good

jon: cant at all!

From Cookielover on Thu, Dec 23, 2010 at 12:26:07 from 97.81.109.165

Congratulations on a great marathon! I agree with the others, you are a beast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18@2:02

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10@69

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

‎3 1/2 warm up 8x1000 200 jog rest (3:19,3:17,3:16,3:16,3:15,3:14,3:14,3:11) 3 1/2 cool-down, looks like I'm in Sub 1:10 shape, gotta keep PRESSING!

Comments
From Jon on Sat, Dec 25, 2010 at 20:16:29 from 98.71.131.202

Merry Christmas, Benny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 in 1:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

10 miles in 58:40 and 1 mile cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 in 2:10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

 ran 3 mile up 8x1000 3:16,3:17,3:16,3:16,3:23,3:16,
3:16,3:17 200 jog rest 3 mile cool down bought ground on Delmar lol - (It was too windy 20 SE mph)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

‎10 miles in 1:03:30 (7:02,6:41,6:35,6:29,6:31,6:23,6:27,5:47,5:49,5:44) was gonna go for an easy run, but I felt good and decided to make it interesting

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3328.90279.8044.0017.703670.40
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