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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:
Click to donate
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
Thu, Nov 17, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.005.000.008.25

Wow..Today was windy (and cold for me)! Week 2 - Workout 2 on the RLRF program. The schedule said to run 1 mile warm-up, 5 miles @ 7:26 then 1 mile cool-down.

Since I've started committed to stretching I now stop after my warm-up and do it. It takes about 10 minutes. The best spot to stop and stretch on the road near my house is about 1.5-1.75 miles out (depending where I start running). This makes my warm-up a little longer than the perscribed but I'm figuring more warm-up won't hurt anything. Like I mentioned above it was very windy with a steady 18 mph wind. The wind was a cross wind for the warm-up and the first mile but then I turned directly into it and ran 3 miles freezing and fighting the wind. The fourth mile got to me and I was really struggling. Mile 2, 3, and 4, on this route are all up hill with the 4th one being the steepest. Finally at mile 5 I turned with the wind and as you can see from my time I flew :-) The cool-down miles were mostly with the wind too, that's why I ran them at a 8:00 pace (wouldn't it be nice if 8:00 was my normal "easy recovery" pace!). I forgot to put on my HR monitor so I just ran by "pfeel" (wait...that's SlowJoe's term :-). Even though I had a 7:55 mile, when they were all supposed to be 7:26, I believe it was a sucessful workout. I really wanted and planned on making the avg. pace 7:10 but with the wind I just couldn't.

15 miles on Saturday...looking forward to that!

11/17/2011
Mile Time HR HR % Max HR
1.75 8:55:00 Warm-up  
1 7:13:00 No HR
Monitor		  
2 7:21:00  
3 7:26:00  
4 7:55:00  
5 6:41:00  
1.5 8:01:00 Cool-down  
         
Total 53:32:00  
         
Tempo Miles 36:36:00      
Pace 7:19:12      
Ran Small Loop & Smallville
49º  -  18 mph Wind
1.75 Miles warm-up, Stretch for 10 minutes, .5 Mile Tempo (Target 7:26), 1.43 Miles cool-down

James 3:3-5

4 Sailing ships are driven by strong winds. But a small rudder turns a large ship whatever way the man at the wheel wants the ship to go.  5 The tongue is also a small part of the body, but it can speak big things. See how a very small fire can set many trees on fire.

Saucony Ride 4 Miles: 8.25
Comments
From SlowJoe on Thu, Nov 17, 2011 at 10:09:02 from 132.3.53.68

Nice going. On windy days I usually cheat and do my warmup into the wind so I have the cross/tail wind coming home. But really good running into the wind, that is tough.

From I Just Run on Thu, Nov 17, 2011 at 10:14:15 from 67.79.11.242

I thought about doing that but if I go out on my route the other direction I have to get on the heavily traveled road while it's still dark. The normal route allows me to run about 3 miles before I see much traffic and by that time it's daylight.

From JG on Thu, Nov 17, 2011 at 10:35:58 from 71.59.27.33

Nice run, wind & hills really play havoc with pace! What is the prescribed pace for Saturday?

From I Just Run on Thu, Nov 17, 2011 at 11:06:44 from 67.79.11.242

Pace for Saturday is 8:11 @ 15 miles. It shouldn't be a problem as I upped my workout last Saturday from 13 to 15 and ran a 7:50 pace when I was supposed to run a 7:56 pace. I'm thinking I will shoot for a 7:50-8:00 pace and go 17 this Saturday. I'm assuming there's not problem in upping the workout if I feel I can do it...?

From JG on Thu, Nov 17, 2011 at 11:31:47 from 71.59.27.33

That is a good question ... I actually thought about that after I saw you exceeded both pace & distance on your last run. I am not qualified to answer that question & really do not have a clue. Part of me thinks it is fine, as long as you are comfortable with it ... and that would be my gut instinct answer. On the flip side, I think a fundamental element of the program is to have you peak at the right time (and stay injury free) ... and don't really know if exceeding the workouts has an effect on the peaking process. Maybe do a 2 mile easy warm-up, do your stretching, then crank out 15 at 8:05? Go with what you feel ... it should be a hard effort, but not your hardest! :)

There is a reason why the plan has you running 15 seconds slower than you did last week ... and it is not because you are not capable of running the faster speed!

From I Just Run on Thu, Nov 17, 2011 at 11:53:34 from 67.79.11.242

JG,

I'm sure you're right, I shouldn't overrun the program too much (I'm already pushing the limit by training at the 3:15 marathon pace). I may just add some distance to the front and back ends to get a little more milage when I feel good. Today I was really tempted to add another mile or so onto the tempo portion of my run but decided not to. I think in 4-5 weeks I will be able to see/feel the effects of this training program. I'm just not far enough along at this time to know.

From JG on Thu, Nov 17, 2011 at 11:59:32 from 71.59.27.33

I think that is a wise choice, there is a lot of science in that program, & it has proven successful for a very high percentage of people who have followed it. It is always tempting to push a little longer or faster, but there is merit in letting the program take you to success.

From Rye on Thu, Nov 17, 2011 at 16:45:36 from 174.27.70.12

Nice! So, do you like wind while your biking or running? Which is worse? Cycling for me!

From Dave S on Thu, Nov 17, 2011 at 16:56:05 from 4.253.97.31

Nice job on the workout! That wind makes it tough.

I read things all the time from professional trainers and coaches saying that some of the most common mistakes people make is running workouts too fast and running too hard on easy days. Some of these workouts are probably designed to be harder efforts [90-95%] and some might be designed to be 80-85% effort. I would really pay attention to how fresh you feel heading into each workout. If you are hitting the paces easy and feeling fresh for the next workout then you might be capable of moving up to the next level.

From I Just Run on Thu, Nov 17, 2011 at 16:57:28 from 67.79.11.242

I don't like either...Maybe I need to gain about 50 pounds, that should help :-) ...but what I really don't like is the cold :-(

From I Just Run on Thu, Nov 17, 2011 at 17:00:07 from 67.79.11.242

Dave,

I agree with your thinking and JG's comment about a lot of science going into this training program. I don't think I can move up much based on the fact that I'm already training for a 20 minute improvement on my marathon PR.

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