High-Octane

January 12, 2025

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesI Just Run's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:
Click to donate
to Ukraine's Armed Forces
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
Mon, Nov 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.000.004.50

Today was a good day running. Day 4 on the RLRF program running Track Repeats. I was more comfortable today than last Monday on the mile Repeats. My legs don't have any problem running fast it's just that the Aerobic suffers as the distances get longer. As a note, I set my Garmin on "Pace" and "Avg. Pace" so I could monitor my speed throughout each run. I also set the light to stay on for two minutes (as DerHammer suggested). I was trying really hard to stay on the exact pace through each Repeat...not slow down or speed up. As you can see I did go a few seconds over on a couple of the Repeats. I must have slowed down slightly at the end and didn't realize it :-(

I believe that my other two workouts this week will be achievable without undue stress. I'm now wondering why the first workout was set so hard. Maybe it was one of those tests where the instructor is trying to weed out the ones not dedicated to succeed :-)

11/14/2011
Mile Time HR HR % Max HR
1 Warm-Up  
0.5 2:57:00 151 78% 167
  2 Min. Recovery  
0.5 3:04:00 153 80% 167
  2 Min. Recovery  
0.5 2:59:00 158 83% 170
  2 Min. Recovery  
0.5 2:58:00 159 84% 172
  2 Min. Recovery  
1.5 Cool-Down  
Total 11:58:00 155 81%  
Pace 2:59:30      
Track Workout at High School
70º - High Humidity
Warm-up .5 mile, Stretched, Warm-up .5 mile, 4 x 800's @ 2:58, 2 Min. Recovery between 800's, 1.5 Mile Cool-down For 4.5 Miles Total. Warm-up & Cool-Down 8:30-9:00 Pace.

Psalm 26: 1-3

 1 Vindicate me, LORD,
   for I have led a blameless life;
I have trusted in the LORD
   and have not faltered.
2 Test me, LORD, and try me,
   examine my heart and my mind;
3 for I have always been mindful of your unfailing love
   and have lived in reliance on your faithfulness.

Saucony Ride 4 Miles: 4.50
Comments
From Dave S on Mon, Nov 14, 2011 at 19:15:10 from 4.253.97.203

Nice job! Sounds like you didn't have any trouble hitting the workout.

The "currant pace" setting on the garmin is so far off I would be afraid it might drive you crazy trying to keep that reading even during a run. It actually seems to be quite accurate at higher speeds on a bike though. The current mph always seams to be within .02 of what my bike computer reads. The "lap pace" is a lot more accurate on the roads. If you are doing intervals less than 400 though it can be off too. I don't pay a lot of attention to what it says for the first 200 but I think by 400 it is usually pretty close. If you are on a track, I like to figure out what my 200 splits should be at the pace I want and gauge my speed from that.

From Steam8 on Mon, Nov 14, 2011 at 19:41:04 from 166.70.55.77

WOW. You are getting so fast! I am going to start training when I get in a little better shape. Running 9 min miles is killing me right now!haha! dang it! You are inspiring me!

From JG on Mon, Nov 14, 2011 at 19:59:55 from 71.59.27.33

Nice speed work! Stay away from pace altogether on a track, it is not accurate. Last year I thought I was doing 5:30 mile repeats ... until I took a closer look at the Garmin map & realized I was not going 4 times completely around the track! I was wondering how I got so fast! lol

Use lap time & the manual lap button (must turn auto lap off). You can hit the lap button at every 100m or 200m ... I prefer 100, as it helps keep me dialed in on the pace.

Did you walk for recoveries, or do a slow jog? I have to dig that book out, but it is buried in a box somewhere!

From Dave S on Mon, Nov 14, 2011 at 20:23:56 from 4.253.98.209

I forgot to mention that on a track or someplace I know the distance I also [like JG mentioned] like to use lap time and manually hit the lap button but I usually just hit it at the beginning and end of each interval and just look at the time each 200. It probably takes a little more math though than the way JG does it. I may give his method a shot some time.

From I Just Run on Mon, Nov 14, 2011 at 21:15:56 from 67.79.11.242

Thanks Guys,

I was using both the Avg Pace and Actual time to regulate my speed. I had three fields so the Avg Pace was the big field and the easiest to see. The other two fields were Actual Time and HR. Since the Avg Pace was the easiest to see while running (in the dark) I looked at it the most but would concentrate and look at the Actual Time at the 200, 400, etc. and as mentioned I had calculated what those should be. I also didn't use the Auto Lap, I just clicked it on and off at the specific point on the track. I learned last year about how the Garmin doesn't read the right distance on the track. I'll use JG's methond for shorter mesurments next time (100, 200, etc.)

This time I walked for my recovery time. I've read through the book several times and it's a little confusing in some areas. I'm sure a jog would be better and I'll probably work up to that on the Repeat Recoveries but for now I thought it best to make sure I could complete the entire workout without failure. During last weeks repeats I had to extend the Recovery a little longer than recommended and I didn't like that. I feel I made progress by not extending the time today.

Steam,

You're young and fast...you'll be blowing me away soon :-)

From Dan on Mon, Nov 14, 2011 at 21:45:10 from 24.209.83.20

Great track work. I always dog that last second ;)

From Rye on Tue, Nov 15, 2011 at 18:28:47 from 174.27.70.12

Speedy! It's great when you hit all your targets. Hope the rest of the week proves as successful.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: