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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:
Ukraine Can Win With Crowdfunded Drones!
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
Tue, Oct 16, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles easy recovery with HR @ 70%. My legs were a little stiff but nothing hurting.

I'm running a 5K on Saturday. What should I do for the rest of the week? I am committed to bike 25 miles Wed. afternoon. Any advice?

10/16/2012
Mile Time HR HR %  
1 8:54:00 125 62%  
2 8:45:00 137 70%  
3 8:34:00 139 72%  
4 8:47:00 141 73%  
5 8:26:00 140 72%  
Total 43:26:00 136 70%  
Pace 8:41:12      
Out and Back
64º, 64% humidity
Target: Slow Recovery >140 HR

Psalm 37:5

Commit your way to the Lord; trust in him, and he will act.

Saucony Cortana (Blue) Miles: 5.00
Comments
From DLTheo on Tue, Oct 16, 2012 at 12:59:56 from 155.130.107.41

Depends on how serious you want to race on Saturday. You could just train right through it, do a workout on Thursday and treat it like a hard workout on Saturday.

If you want to race well you should take at least one day off. I prefer to take Thursday off and do a light "workout" the day before. Something like 3-4 miles with 1-2 400s at 5k race pace. Just enough to refresh your memory what pace you want to run without tiring you out.

From I Just Run on Tue, Oct 16, 2012 at 13:05:34 from 67.79.11.242

My main goal is to break 20:00. Anything less is a waste of time :-) I haven't been doing any speed work so I'm unsure of that goal. I do like your plan and will do it.

I also have a Half Marathon the following weekend and then a bike race the next. :-)

From Rye on Tue, Oct 16, 2012 at 14:45:15 from 65.129.81.170

I think that you should start carbo loading right now. lol ....What kind of bike race???

From DLTheo on Tue, Oct 16, 2012 at 14:57:43 from 155.130.107.42

I'd recommend bacon loading over carbo loading ;)

It's more fun!

From I Just Run on Tue, Oct 16, 2012 at 14:58:51 from 67.79.11.242

I like the bacon idea!

From Carl on Tue, Oct 16, 2012 at 21:41:09 from 216.161.241.200

I'd do what Scott says to do on Friday (he was my HS coach).

Practicing race pace can can help that muscle memory a lot! I would also add some 400-800 meter intervals at race pace either tomorrow or on Thursday.

I know you have a 25 mile bike ride tomorrow, but who cares? You can do a 2 mile warmup, 1-2 miles of intervals, and a 1 mile cooldown before your bike ride. Then take the next day easy (or off) with another mild race pace workout like what Scott prescribed on Friday.

If you don't run tomorrow (Wednesday), then I would do the workout in the above paragraph on Thursday and take Friday off.

More important than what you do in the next few days, is what you do on race day. Make sure you do a warmup, 1.5 miles minimum, ideally 2-3 miles, before the race. The warmup gives you a serious advantage over all those guys who race with a cold start.

From I Just Run on Wed, Oct 17, 2012 at 09:02:23 from 67.79.11.242

Thanks Carl,

I got up early and ran before seeing your post so it didn't exactly follow what you recommended (see Wed. entry). I will take tomorrow off and do the Friday recommendation. I'm thinking about riding my bike to the race, it's 15 miles away. I'm thinking an easy ride there would be a good workout and then a mile or so run warm-up? The last 5K I ran the entire course before the race. I ran it slow, but it was very hot. I was sweating profusely before the race started. I didn't think I would do very well as I felt hot and tired but I actually ran my fastest 5K. Hopfully I can hit my goal this time.

From Carl on Wed, Oct 17, 2012 at 12:59:38 from 24.19.78.45

Sounds like a great plan! If you bike to the race, then 1 mile is probably all you need for a warmup.

If it's hot, make sure you are well hydrated and maybe even cool off by dumping water over your head.

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