Sub 2:30 SMASHED!

May 05, 2024

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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

Tue, Jan 05, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

on January 5, 2010 07:02 PM

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.

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