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Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

 

Some day I will not be able to do this...today is not that day!

Started Running (6/1/10) @ 50 Yrs Old

  • 5K:
    • 22:26 (7:14 pace) McAllister Park 8/14/10
    • 22:24 San Marcos (7:13 pace) 10/19/10
    • 21:09 San Marcos (6:49 pace) 11/20/10
    • 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
    • 20:06 Fentress (6:26 pace) 10/20/12
    • *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
    • 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
    • 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
    • 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15

  • 5 Miles:

    • 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
  • 10Ks:
    • 43:24 (7:00 pace) Gatesville, Tx 6/4/11
  • Half Marathons:
    • 1:42:16 (7:48 pace) Austin Livestrong  2/20/11
    • 1:36:23 (7:21 pace) Moe's Better Half  3/6/11
    • 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
    • 1:30:10 (6:53 pace) Austin 3M 1/2/12
    • 1:43:13 (7:54 pace) Orange Leaf  7/14/12
    • 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
    • 1:32:23 (7:03 pace) Austin 3M 1/13/13
    • 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
    • 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
    • 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
    • 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
    • 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
    • 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
    • 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
    • 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
    • 1:45:10 (8:01 Paced Callie) Surf City Half Marathon 2/2/20
  • Marathons:
    • 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
    • 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
    • 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12 
    • 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
    • 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
    • 3:27:24 (7:55 pace) Boston Marathon BQ  4/21/14 
    • 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
    • 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
    • 3:25:32 (7:51pace) The Woodlands Marathon BQ 3/3/18
    • 3:26:17 (7:52 pace) The Woodlands Marathon BQ 3/2/19
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
  • Ragnar Relay:
  • (28:24:24) SoCal Ragnar 4/6-7/18 

Short-Term Running Goals:

  • Running Boston Marathon with Callie 2020 ...!!!
  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Boston with Callie...!!! (my daughter)

Long-Term Running Goals:

  • Win 1st in the World Series Team Roping Finals Dec. 2020
  • Run Boston with Callie, My Daughter
  • Run Sub-18:00 5K (Ouch)
  • Run Sub- 3:10 Marathon  Run 3:16 Marathon
  • Compete in a Full Iron Man (Not sure since my two major bike accidents)

Personal:

Married, two kids  Kirby (Baylor University, Married not a a Runner), Callie  (TCU University, Married and Runner).

My main sport is Team Roping, I've been doing that all my life. 

I started running in the spring of 2010.

I Just Run               

Favorite Blogs:
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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 656.81
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 146.57
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 430.23
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 1256.25
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 520.10
Altra Paradigm Black Second Pair Lifetime Miles: 7.00
Saucony Kinvara 2 Green (Race Shoes) Lifetime Miles: 145.70
Wed, Sep 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Added Evening Ride (Out & Back):   Out .25 mile warm-up - 4.75 @ 17 mph then Back 4.75 @ 20.3 mph then .25 mile cool-down (10 miles total)

Morning: Ran 2 @ 7:16 pace (14:32 min) -  Then Rode 18.5 @ 18.5 mph (60:11 min)

So far, so good on the hip. I could hardly feel anything today (any pain that is...). This week has been a little light on the biking but at least I've run 6 miles :-) 12 pm to 1 am nights are getting to me! I posted on my blog comments yesterday the calorie comparrison between one of my 70 mile running week and one of my latest biking weeks. I though I would show it again since it was interesting (at least to me)!

"Ok...so I went back and looked at my last 70 mile running week. I burned 8,765 calories. I then went to my latest week of 214 miles biking and 2 miles running. I burned 13,325 calories ... Hummm interesting, don't know what it means but it's interesting."

Psalm 4:8
I can lie down and sleep soundly because you, LORD, will keep me safe.

 

Brooks Launch (Retired) Miles: 2.00
Comments
From JG on Wed, Sep 14, 2011 at 16:02:03 from 71.59.27.33

It means keep biking as a means of staying away from excessive running mileage, which inevitably causes injury! lol Seriously, not all bodies (mine included) can endure the high mileage training that many on this blog follow. That is not to say one approach is better than another ... but each individual has to figure out what their body responds best too. I would highly, highly recommend the book 'Run less, Run Faster' to you. Following the principles in that book got me my BQ. It is based on 3 'hard' running workouts per week, interspersed with cross training days and an occasional day of rest. By running less, you are able to do higher quality runs when you do run, and more importantly, spare yourself injury. I now try to run more than this, but inevitably scale back what I would like to do almost every week, because I listen to my body tell me I am doing more than it wants me to. I honestly think you only need 3 or 4 runs per week to greatly improve ... a long run, a tempo run, and either speed work or hills ... if you are biking on the other days, you will become an injury free running machine on that schedule! That is not to say that those who run 6 days/70 mpw are not doing it right, as long as there bodies can handle it ... mine can't ... and I can run a marathon on almost no training, go figure! In the end, the best training plan is the one that keeps you injury free ... you see all the people that battle injuries on here ... and 9 out of 10 times it is a result of running too many miles.

Your body seems to respond well to high biking mileage and not high running mileage! I think if you find the right mix of combining the two, you will be on the path to much running success! Order the book, even if you do not follow the specific programs they outline, you will gain a lot from reading it. P.S. - They do have a training plan every BQ time with benchmarks provided along the way to know if you are on track, I found this very helpful, and this plan has been successfully used by many ... particularly those prone to high mileage running injuries!

http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X

From I Just Run on Wed, Sep 14, 2011 at 16:35:49 from 67.79.11.242

Thanks JG,

I just ordered the book (actually 2 copies... one for my daughter). I'm sure you're right. We'll see how uping my milage in the next few weeks goes. You know, since I started running a year and a half ago, I've had two injuries. A bone spurs and now this hip issue. Both happened after I peaked to 70+ miles running a week. I'm sure I went up way to fast for my body to handle the milage. Thanks again for the advice!

From Dave S on Wed, Sep 14, 2011 at 20:34:18 from 4.253.99.187

That has to feel great to be running pain free again! Make sure to be patient building the mileage back up.

That's interesting how many more calories you burned. That has to be great for your aerobic fitness. I have to agree with JG on the benefits of supplementing mileage with cycling. The only downside I see with cycling is I feel like I need to ride a lot longer to get the same workout. I think bike racing would take a lot more training time than running. I think biking also balances out the muscle use in your legs and can make you more resistant to running injuries.

From I Just Run on Wed, Sep 14, 2011 at 22:24:22 from 71.41.149.142

I do feel like I need to get back to 50 to 55 miles per week. I believe I can handle that milage pretty easily...

From SlowJoe on Thu, Sep 15, 2011 at 10:18:00 from 132.3.53.68

Nice riding, that is a lot of calories burned. The mileage you can handle is probably largely dependent on how fast you go as well. If I started doing 3 workouts a week, I'd probably crumble trying to do 70 mpw. Hope you find the right combination...actually, let me know when you do!

From I Just Run on Thu, Sep 15, 2011 at 10:26:25 from 67.79.11.242

Hey Joe,

I was thinking about that so I looked back at my Garmin log. I avgered 17.5 mph over the 214 miles. I'm hoping to up that average as my legs get in better riding shape.

From JG on Thu, Sep 15, 2011 at 11:03:38 from 71.59.27.33

50 mpw is a good goal, just keep it secondary to listening to your body ... that actually is my goal, but that mileage pushes my injury limit. I guess I prefer to look at it as a target rather than a goal ... if it was a goal I would achieve it & probably injury myself in the process.

If you are riding over 100 miles a week, I don't think there is much difference between 45 & 55 mpw. You can always peak your mileage build-up for a marathon when you pick one ... but I wouldn't worry too much about in the interim.

Oh & 17.5 mph is awesome & fast ... but when you hit 20 I will buy you a beer! :). Coming from someone who is happy to average 16 mph on a bike, I can definitely state that if you increase your speed by 2 mph, your legs feel it & get tired really quickly ... and it will also take your heart rate to another level!

From I Just Run on Thu, Sep 15, 2011 at 11:15:48 from 67.79.11.242

Ok JG...

You better get your money out. I'm going to get there :-) The 20+ miles are starting to build and the 17's are beginning to seem easy :-)

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