High-Octane

Chosen Half Marathon

Previous YearRecent 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 View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017201820192020202120222023
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: 989.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
769.82196.3217.0017.001000.14
Altra - Green Miles: 15.10Altra - Instinct Miles: 532.72Trek (Road Bike) Miles: 149.00Altra-Instinct-Blue Miles: 346.92Saucony Kinvara 2 (Race Shoes) Miles: 26.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

My foot was a little better the last couple of days so I ran 2 easy miles with Callie before she leaves for California today. It still feels like it has a big lump in it so I'm sure it will be sore for the next few days.

Sorry I haven't been posting lately but there's been nothing going on in my running world.

Altra - Green Miles: 2.00
Comments
From SlowJoe on Wed, Jan 06, 2016 at 19:41:41 from 107.77.80.64

Shoot me an email if you ever want someone to complain to about the inability to run!

From Dan on Thu, Jan 07, 2016 at 11:38:17 from 98.28.149.185

After losing over an actual year, I understand the frustration and pain. Hopefully you guys are back at it soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Trying ... but it's not good.

 

Mile

Time HR HR %
1 7:56:00 153 81%
2 7:31:00 169 90%
Total 15:27:00 161 85%
Pace 7:43:30    

Altra - Green Miles: 2.00
Comments
From SlowJoe on Fri, Jan 08, 2016 at 17:41:11 from 45.18.50.53

Sorry. You can come on out to Bandera tomorrow with me, and watch all the healthy, happy runners competing!?

I guess that won't help much. But maybe the mental torture will be good for us!

From I Just Run on Mon, Jan 11, 2016 at 08:10:54 from 108.178.73.170

Joe, sorry I didn't respond about the invitation to go to Bandera. I had an all day roping practice planned. Hope you had fun. Sorry about your foot problem, hope it heals quicker than mine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Same run as Friday. My foot is no better. (HR is ridiculously high)

Mile Time HR HR %
1 7:43:00 155 82%
2 7:27:00 169 90%
Total 15:10:00 162 86%
Pace 7:35:00    

Altra - Green Miles: 2.00
Comments
From Tom Slick on Mon, Jan 11, 2016 at 09:56:47 from 168.179.158.193

Maybe it's just a holidays hangover sort of thing!

From Yasir on Mon, Jan 11, 2016 at 15:19:58 from 99.20.240.157

I have to agree with Tom.

From I Just Run on Tue, Jan 12, 2016 at 08:18:08 from 108.178.73.170

It's just old age, I lose my condition very quickly and a broken foot that won't seem to heal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.000.002.00

If I were a runner today would have been a great day to run!

Mile Time HR HR % Max HR
1 7:38:00 157 84%  
2 7:19:00 167 89% 176
Total 14:57:00 162 86%  
Pace 7:28:30     WT
Temp 30 Humidity 93  
Dew Point 28 Wind   161

Altra - Green Miles: 2.00
Comments
From Rhett on Tue, Jan 12, 2016 at 14:35:41 from 24.121.249.174

Looks like you are a runner to me, just with a bum foot. Don't give up on it.

From Russ on Wed, Jan 13, 2016 at 12:23:17 from 74.114.3.253

Wow, those are amazing temps and yes, perfect for running. Sorry you're having so many problems with your feet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Trying again...

~~Mile Time HR HR % Max HR
1 7:53:00 160 85% 
2 7:18:00 166 88% 178
Total 15:11:00 163 87% 
Pace 7:35:30   WT
 

 

Altra - Green Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Mile Time HR HR %
1 7:38:00 160 85%
2 7:18:00 166 88%
Total 14:56:00 163 87%
Pace 7:28:00  
 

Altra - Green Miles: 2.00
Comments
From derhammer on Tue, Jan 19, 2016 at 15:01:05 from 64.245.52.2

Ditto!!

From Dan on Tue, Jan 19, 2016 at 18:11:05 from 71.72.159.140

Not much to add, but hope you are healing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

3.1 @ 9:00 pace on the treadmill. In Chattanooga for business.

Altra - Green Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles @ 8:30 pace on TM (2% Incline). In Atlanta visiting friends. Bought some new Altra Instinct shoes today. They are a slight rocker shoe. Hope they help!

Altra - Instinct Miles: 3.00
Comments
From Tom Slick on Sat, Jan 23, 2016 at 11:45:03 from 70.12.108.79

These Altra shoes take some time to get used to....read the instructions carefully....I really like mine!

From I Just Run on Sat, Jan 23, 2016 at 11:56:51 from 107.77.94.19

Instructions. ..ha...I'm a guy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.101.000.000.003.10

3.1 miles @ 7:58 pace in Atlanta. Headed home this morning.

Mile Time HR HR %
1 7:52:00 142 74%
2 8:09:00 157 84%
3 8:03:00 164 87%
0.1 0:40:00  
Total 24:44:00 154 81%
Pace 7:58:43  
 

Altra - Instinct Miles: 3.10
Comments
From Tom Slick on Mon, Jan 25, 2016 at 08:07:55 from 168.179.158.193

At least you got up and got in a 3+ miler....It was snowing here this morning so I took it as a sign from god that I should sleep in and not endanger life and limb on snowy and icy roads.

Whatcha gunna do this year?

From I Just Run on Mon, Jan 25, 2016 at 08:42:37 from 107.77.104.16

Tom

It was a bit cold for me today. Glad it was only a short run. I don't have any plans right now, my foot is very far from letting me train. Sore alk the time and very sore after even a short run. I may have to just start running hard enough to break it so the doc will do something.

From Russ on Mon, Jan 25, 2016 at 10:05:56 from 74.114.3.253

Preston, I had to both laugh and wince at your last comment. Wow, I wish the darn toe problem would just go away for you - you're a fierce competitor and if it takes breaking your toe to get it fixed, I have no doubt you'll do it. I hope better answers pop up. And yes, way to get up early to get in a run before heading out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.204.000.000.004.20

~~Mile Time HR HR %
1 7:44:00 153 81%
2 7:55:00 165 88%
3 7:48:00 169 90%
4 7:30:00 174 93%
   
Total 30:57:00 165 88%
Pace 7:44:15 

 43 degrees/65% humidity/32 degrees dewpoint.

 

 

Altra - Instinct Miles: 4.20
Comments
From Tom K on Wed, Jan 27, 2016 at 10:14:46 from 66.87.122.253

This sounds promising. Good run!

From Rhett on Wed, Jan 27, 2016 at 14:03:49 from 24.121.249.174

Good job. Looks like the running form is coming back.

From I Just Run on Wed, Jan 27, 2016 at 14:14:55 from 108.178.73.170

Rhett,

I was thinking and feeling the same thing this morning as I ran...did you see me running?

Tom,

The new shoes seem to help.

From Rhett on Wed, Jan 27, 2016 at 15:54:31 from 24.121.249.174

Yep I had my drones flying overhead spying...guess I should have said "Sounds like your running form is coming back." :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Definitly could feel the foot today.

~~Mile Time HR HR %
1 8:42:00 153 81%
2 8:30:00 155 82%
3 8:26:00 157 84%
4 8:15:00 160 85%
0.2 warm-up & cool-down  
Total 33:53:00 156 83%
Pace 8:28:15  
Temp 42 Humidity 68
Dew Point 32 Wind 
 

Altra - Instinct Miles: 4.20
Comments
From Dan on Fri, Jan 29, 2016 at 18:04:12 from 173.163.220.25

Good to see you out. I know you are not feeling 100%, but I hope that foot gets stronger!

From I Just Run on Mon, Feb 01, 2016 at 07:19:55 from 108.178.73.170

Trying to hang in there...thanks Dan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.000.000.004.25

Trying to push it up on the mileage a little. Foot is still on the verge of exploding but with a day's rest in-between each run I'm managing. 1/31/2016 Mile Time HR HR % Max HR 1 7:51:00 153 81% 2 7:48:00 161 86% 3 7:50:00 166 88% 4 7:17:00 172 92% 0.2 warm-up & cool-down Total 30:46:00 163 87% Pace 7:41:30 WT Temp 62 Humidity Dew Point Wind

Altra - Instinct Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

 

~~Mile Time HR HR % Max HR
1 9:00:00 143 74% 
2 9:04:00 145 76% 
3 8:57:00 147 77% 
4 8:49:00 148 78% 166
0.2 warm-up & cool-down   
Total 35:50:00 146 76% 
Pace 8:57:30   WT
Temp 56 Humidity 33 
Dew Point 25 Wind 9 161

Foot was swollen this morning. Ate a lot of salty popcorn the night before.    
    
    
 

Altra - Instinct Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.201.000.000.004.20

Skipped a couple of days instead of one. My foot was very sore. A little better today but not great. Cold today at 28 degrees.

Not sure what's up with the pasting of informatoin into a blog entry but it come out all bunched up no for some reason...?

~~Mile Time HR HR % Max HR
1 8:01:00 156 83% 
2 8:13:00 159 85% 
3 8:08:00 164 87% 
4 7:32:00 169 90% 176
0.2 warm-up & cool-down   
Total 31:54:00 162 86% 
Pace 7:58:30   WT 159
Temp 28 Humidity 72 
Dew Point 22 
"Foot was sore yesterday so I skipped running. A little better today but not great.
Out and back."    
    
    
 

Altra - Instinct Miles: 4.20
Comments
From Dan on Sat, Feb 06, 2016 at 18:41:42 from 71.72.159.140

I am always glad to see you post a run. Does your doc think an extended break would help? I know I was on and off for a long time I was very frustrated. I hated time off, but in the end I was forced to take the shoes off for an extended time before I could run again.

From I Just Run on Mon, Feb 08, 2016 at 08:26:57 from 108.178.73.170

Thanks Dan,

The doctor isn't giving any advice other than "lets see how it is after 12 months". It's been 9 and not getting better whether I run or don't run. I'm probably going to a different doctor soon.

From Tom Slick on Mon, Feb 08, 2016 at 11:05:48 from 97.43.192.190

Yo IJR, I sure hate to see the slow progress to wellness for your hurting foot. The only thing I can suggest is "Time and love heal all.", and a whole bunch of "RICE"...... Keep up the gallant fight!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

We went on a short RV trip with some friends to Lake Buchanan in the hill country of Texas and took a river cruise to see the Colorado River and the Eagles. It was fun.

Ran 3.25 miles in the park:

~~Mile Time
1 7:58:00
2 7:37:00
3 7:54:00
0.25 1:42:00
 
Total 25:11:00
Pace 7:44:55
 

 

Altra - Instinct Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Third day to run in a row. Foot was sore but I ran through it anyway. Taking tomorrow off.

~~Mile Time HR HR %
1 8:47:00 148 78%
2 8:25:00 151 80%
3 8:46:00 153 81%
4 8:42:00 152 80%
0.2 warm-up & cool-down  
Total 34:40:00 151 80%
Pace 8:40:00  

 

Altra - Instinct Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.000.000.004.25

Foot was sore from the start but felt better during the run. More sore later in the day.

My HR is finally starting to go down.

~~Mile Time HR HR %
1 8:04:00 140 72%
2 8:07:00 151 80%
3 8:05:00 155 82%
4 7:32:00 160 85%
0.2 warm-up & cool-down  
Total 31:48:00 152 80%
Pace 7:57:00  
 

Altra - Instinct Miles: 4.25
Comments
From Rhett on Wed, Feb 10, 2016 at 16:12:59 from 24.121.249.174

Yeah look at that you were running faster but at a lower HR!

From flatlander on Thu, Feb 11, 2016 at 06:39:23 from 76.31.29.220

Great to see, how did you feel afterward?

From I Just Run on Thu, Feb 11, 2016 at 09:25:21 from 108.178.73.170

Rhett,

My theory of Less Effort = Faster Pace is starting to kick in. :-) Hopefully in a few months I'll be back ready to race.

Flat,

I got a slight sharp pain and then a warm burn in my foot during this run. During the day it was pretty sore. This morning, when I got up, it felt better than it has in months. Maybe I broke some scar tissue up? It's hard to describe but it feels like I'm always standing on a small cobble stone about the size of a quarter in the forefront of my foot. When I don't run it is just uncomfortable and when I run it feels like it bruises that part of my foot where the lump is. Sometimes the bruise shows on the top of my foot. Waaa...waaa...waaa...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.001.000.004.20

LESS EFFORT = FASTER PACE

For some reason my foot felt much better this morning. Maybe it's because I took some Nyquil before bed? :-) ...Or maybe it was because of the pop and warm feeling I got in my foot Tuesday when I ran? Don't know but it does feel like some improvement.

My running is getting better despite my foot. I've gone from a pace/effort of about 8:45 Pace/165 HR to 7:45 Pace/155 HR in about a month. My target is 7:15 Pace/145 HR, this is where I was at at the peak of my training before the CIM Marathon in Dec. '14.

~~Mile Time HR HR % Max HR
1 7:55:00 145 76% 
2 7:58:00 156 83% 
3 7:58:00 159 85% 
4 7:15:00 165 88% 173
0.2 warm-up & cool-down   
Total 31:06:00 156 83% 
Pace 7:46:30   WT
Temp 44 Humidity 54 
Dew Point 34 Wind 4 162
 

 

Altra - Instinct Miles: 4.20
Comments
From Russ on Thu, Feb 11, 2016 at 09:42:10 from 74.114.3.253

I love the math. Less effort + older runner = faster pace. You're aging backwards - share your secrets!

Nice running, so strange about the foot, hopefully the "pop & awe" you felt Tuesday was the body's way of a permanent fix.

From flatlander on Sat, Feb 13, 2016 at 06:13:05 from 76.31.29.220

Derhammer posted a link a few days ago to a 3:00:00 marathon training plan. The prerequisite is a 19:00 5K, which you were close to in 2014. The training patterns in it are quite similar to yours, makes me think you could do it. In any event, your progress is good right now, good to see.

From Dan on Mon, Feb 15, 2016 at 19:21:43 from 71.72.159.140

Excellent news. Nice run!

From I Just Run on Tue, Feb 16, 2016 at 07:39:39 from 108.178.73.170

Russ,

Romans 5:3-4

"More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope..."

Flat,

I would love to run a 3:00 marathon but for now I'm running day by day. My foot is still a major set-back. I'm not sure now if I'll ever be able to train really hard again, but the last couple of run has given me some hope.

Dan,

Thanks for the encouragement! Sorry I haven't been reciprocating the encouragement lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.660.000.000.006.66

6.66 Miles @ 8:09 Pace - 155 HR. Feels like I'm coming back. My foot is sore after every run but not to the point that I can barly walk as before.

~~Mile Time HR HR %
1 8:13:00 138 71%
2 8:29:00 152 80%
3 8:04:00 153 81%
4 8:22:00 155 82%
5 8:30:00 161 86%
6 7:50:00 162 86%
0.66 4:49:00 167 89%
   
Total 54:17:00 155 82%
Pace 8:09:02  
 

Altra - Instinct Miles: 6.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.561.000.000.008.56

8.26 Miles @ 7:53 Pace - HR 156.

Ran in Gatesville while visiting my parents. My foot felt good, the weather was good. The run felt good. Things are looking after this run and Saturday's run.

~~Mile Time HR HR %
1 8:07:00 141 73%
2 8:01:00 153 81%
3 8:06:00 153 81%
4 7:54:00 155 82%
5 7:59:00 154 82%
6 7:57:00 156 83%
7 7:52:00 158 84%
8 7:26:00 163 87%
8.26 1:47:00 169 90%
 
.25 Cool-Down   
Total 65:09:00 156 82%
Pace 7:53:15  
 

Altra - Instinct Miles: 8.56
Comments
From Tom K on Tue, Feb 16, 2016 at 08:28:14 from 66.87.149.215

Wow. You've got to be pleased with that one. Nice job.

From Russ on Tue, Feb 16, 2016 at 09:50:20 from 74.114.3.253

Ditto, nice run.

From derhammer on Tue, Feb 16, 2016 at 10:34:23 from 64.245.52.2

great to hear!!

From I Just Run on Wed, Feb 17, 2016 at 07:53:44 from 108.178.73.170

Finally feeling like a runner again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Definitly making improvement on the fitness side of things. I ran 4 miles 3 weeks ago at 8:28 and my HR was 156. Today it was 8:28 with a 147 HR. I can't describe how better it feels now. It's almost like my arteries have finally popped open allowing the blood to flow. A few weeks ago my HR would jump to 160 on the first mile no matter what speed I ran. Today it was only 136.

~~Mile Time HR HR %
1 8:32:00 136 70%
2 8:31:00 148 78%
3 8:11:00 147 77%
4 8:41:00 150 79%
5 8:38:00 148 78%
6 8:25:00 148 78%
7 8:24:00 151 80%
   
Total 59:22:00 147 77%
Pace 8:28:51  
Temp 45 Humidity 57
Dew Point 30 Wind 5
 

Altra - Instinct Miles: 7.00
Comments
From Tom Slick on Wed, Feb 17, 2016 at 09:21:09 from 168.179.158.193

Improvement is good - how's the foot doing?

From I Just Run on Wed, Feb 17, 2016 at 09:59:56 from 108.178.73.170

Tom,

It is always uncomfortable, sometimes hurts a lot, but overall seems to be getting better.

From Tom Slick on Wed, Feb 17, 2016 at 10:35:07 from 168.179.158.193

Good to hear that "getting better" part...good things happen to those that wait....

From Yasir on Wed, Feb 17, 2016 at 17:00:48 from 99.20.240.157

nice work sir fitness is soooo easy just ask me lol

From SlowJoe on Wed, Feb 17, 2016 at 20:32:23 from 107.77.100.28

Looking good lately! I guess if it ain't broke, don't fix it. Or something like that.

From I Just Run on Fri, Feb 19, 2016 at 07:42:05 from 108.178.73.170

Thanks Tom and Yasir!

Joe, I think it goes..."If it's broke you might as well use it till it falls off."

From Rhett on Fri, Feb 19, 2016 at 10:21:44 from 24.121.249.174

Very nice IJR. When you've been in good shape for a long time, it doesn't take too long to bounce back.

From I Just Run on Fri, Feb 19, 2016 at 10:31:31 from 108.178.73.170

Rhett,

Got a ways to go but getting better. Here is where I need to get back to (7:15 @ 151 HR):

11/29/2014

Mile Time HR HR % Max HR

1 7:28:00 135 69%

2 7:08:00 141 73%

3 7:17:00 148 78%

4 7:07:00 153 81% 7:15:00

5 7:26:00 156 83% 144

6 7:23:00 154 82%

7 7:09:00 159 85%

8 7:09:00 162 86% 7:16:45

Total 58:07:00 151 79%

Pace 7:15:52 WT 156

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.000.000.007.25

7 Miles @ 8:01 Pace - 153 HR.

Feeling better (body not foot). It was pretty warm today at 63 degrees. I guess it's already summer. I killed a rattlesnake yesterday, tried to post a picture but can't seem to make it work. Something has changed in the program of the blog.

~~Mile Time HR HR % Max HR
1 8:03:00 131 66% 
2 8:07:00 153 81% 
3 7:39:00 152 80% 
4 8:10:00 157 84% 
5 8:17:00 157 84% 
6 8:05:00 158 84% 
7 7:46:00 163 87% 173
0.25 Cool-Down   
Total 56:07:00 153 81% 
Pace 8:01:00   WT
Temp 63 Humidity 82 
Dew Point 57 Wind 14 160
 

Altra - Instinct Miles: 7.25
Comments
From Dan on Sat, Feb 20, 2016 at 16:45:20 from 71.72.159.140

Did you eat the rattlesnake? My friends in Zambia had a church service. A cobra fell in the through roof. They stoned it and killed it. They ate it after the service, cooked over an open fire. Truth. They run fast. Just trying to give you training tips.

From Yasir on Sun, Feb 21, 2016 at 13:34:13 from 99.20.240.157

under 8 min on the last mile not bad. I'm sorry about the snake lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

My foot has been killing me for the past three days but this morning it seemed to feel better so I went ahead and ran. It was not a comfortable run but I managed the 7 miles hobbling along most of the way. Yesterday I decided to set another appointment with my first foot doctor to get a second opinion. It has been almost a year since the surgery and I don't feel like I'm any better than I was a year ago. The pain was so bad I could bairly put weight on my foot yesterday. Something is not right.

Here's the painful run:

~~Mile Time HR HR % Max HR
1 8:51:00 132 67% 
2 8:43:00 146 76% 
3 8:15:00 147 77% 
4 8:48:00 151 80% 
5 8:48:00 153 81% 
6 8:17:00 153 81% 
7 7:51:00 160 85% 
    
Total 59:33:00 149 78% 
Pace 8:30:26   
Temp 57 Humidity 94 
Dew Point 55 Wind 6 

 

Altra - Instinct Miles: 7.25
Comments
From Yasir on Wed, Feb 24, 2016 at 02:28:01 from 99.20.240.157

sorry man I have to agree something is wrong this foot is being a pain for a long time now.Nice run with all the pain

From Tom K on Wed, Feb 24, 2016 at 08:25:37 from 66.87.122.123

Sorry this has been dragging on for so long.

From Rhett on Wed, Feb 24, 2016 at 09:57:26 from 24.121.249.174

Bummer, I hope the 1st guys 2nd opinion is helpful.

From Dan on Wed, Feb 24, 2016 at 15:34:38 from 96.31.52.216

Good run... but I worry about you and that pain.

From I Just Run on Wed, Feb 24, 2016 at 15:59:08 from 108.178.73.170

Dan,

I just went to see the movie "Revenant" last evening. I take back ALL of my comments about pain! I'm a wimp!!!

From Dan on Fri, Feb 26, 2016 at 18:51:54 from 71.72.159.140

IJR- If you recommend it, I will see it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.000.000.007.25

7 Miles @ 7:53 Pace. My foot pain has subsided to the normal level. I'm continuing to show some improvement in conditioning but still a long way to go.

Also had a nice win at a small Thursday night roping today!

~~Mile Time HR HR %
1 8:04:00 135 69%
2 8:06:00 155 82%
3 7:33:00 159 85%
4 7:53:00 163 87%
5 8:10:00 163 87%
6 7:46:00 162 86%
7 7:43:00 166 88%
0.25 Cool-Down  
Total 55:15:00 158 83%
Pace 7:53:34  
Temp 34 Humidity 80
Dew Point 28 Wind 3
 

Altra - Instinct Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Longest run since my Half Marathon Race back in November.

8:33 @ 153 HR. Not where I would like to be but nice to get in the double digits.

~~Mile Time HR HR %
1 7:52:00 135 69%
2 8:24:00 155 82%
3 8:26:00 154 82%
4 8:48:00 154 82%
5 8:23:00 155 82%
6 8:50:00 154 82%
7 8:36:00 155 82%
8 8:42:00 156 83%
9 8:47:00 155 82%
10 8:50:00 158 84%
   
Total 85:38:00 153 81%
Pace 8:33:48  
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.254.000.000.007.25

Trying to get the pace back down on some of my runs but it's taking great effort. I'm calling 7:45 my slow marathon pace in my entries. Another month and I'll be at 7:30 for this run.

Pretty warm and very humid for this run too.

~~Mile Time HR HR %
1 7:58:00 142 74%
2 7:55:00 156 83%
3 7:41:00 157 84%
4 7:55:00 161 86%
5 7:40:00 164 87%
6 7:43:00 164 87%
7 7:25:00 170 91%
0.25 Cool-Down  
Total 54:17:00 159 84%
Pace 7:45:17  
Temp 61 Humidity 100
Dew Point 61 Wind 3
 

Altra - Instinct Miles: 7.25
Comments
From Dan on Mon, Feb 29, 2016 at 20:04:14 from 71.72.159.140

Solid run! You need to enter the miles though. I like that you already have a plan to be at 7:30

From JG on Tue, Mar 01, 2016 at 18:20:16 from 174.60.252.61

Nice 7's, I love a good tempo run! Do you have a target race Preston?

From I Just Run on Wed, Mar 02, 2016 at 08:35:52 from 108.178.73.170

Thanks Dan ... got them entered now.

JG, I don't have any races targeted. I don't feel like I can train hard enough to really race. I am still struggling with the toe/foot problem. It's continuously painful enough that I probably shouldn't be running but I'm just fed up with no progress so I've decided just to do it until it get too unbearable, it breaks again or the doctor(s) figure out how to relieve the pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10 Miles @ 8:33 - 146 HR. One month ago I ran 4 miles @ 9:00 with the same 146 HR effort. This was an aerobic zone run without much exerted effort.

I think I'm improving. My foot was a little swolen and sore this morning but I'm hoping it settles down today. I have two doctor's appoints in two weeks, one with my primary doctor and the other with foot doctor #1. Hoping to get some answers then.

~~Mile Time HR HR %
1 8:34:00 136 70%
2 8:34:00 146 76%
3 8:18:00 145 76%
4 8:55:00 145 76%
5 8:45:00 148 78%
6 8:37:00 148 78%
7 8:28:00 149 78%
8 8:20:00 148 78%
9 8:28:00 148 78%
10 8:32:00 150 79%
   
Total 85:31:00 146 76%
Pace 8:33:06  
Temp 46 Humidity 66
Dew Point 36 Wind 8
 

Altra - Instinct Miles: 10.25
Comments
From Derunzo on Wed, Mar 02, 2016 at 08:52:00 from 70.192.22.177

Nice run man!

From Yasir on Wed, Mar 02, 2016 at 10:47:15 from 99.20.240.157

you are getting your mojo back sir. Nice 10 miler man I miss those daily 10 milers

From Rhett on Wed, Mar 02, 2016 at 11:21:08 from 24.121.249.174

Look at that nice consistent low HR for 10 miles! That is great. Your aerobic base is getting big. I hope you get good news from the #1 doc.

From Dan on Thu, Mar 03, 2016 at 14:35:43 from 71.72.159.140

It is good to hear you feel like it is getting better. You have overdue for some good news!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.253.000.000.007.25

Nice day to run at 43 degrees, 70% humidity and 34 degree dewpoint! Running condition is getting better. I got winded a little on the last mile pushing the pace a little but the rest of the run felt good. I was pretty tired this morning as I went to a roping last night and got home at midnight but won 1st. against 170 teams. Recieved a nice little pay check. :-)

BTW...is anyone else having trouble dowloading images? I can't seem to do it anymore on the blog.

~~Mile Time HR HR %
1 8:08:00 140 72%
2 8:08:00 151 80%
3 7:38:00 153 81%
4 8:05:00 156 83%
5 7:56:00 157 84%
6 7:40:00 159 85%
7 7:22:00 162 86%
0.25 warm-up & cool-down  
Total 54:57:00 154 81%
Pace 7:51:00  
Temp 43 Humidity 70
Dew Point 34 Wind 7

https://scontent-atl3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/10552505_10201406233275714_1229049498007057954_n.jpg?oh=e42f76615def624e0704eab8b39c7aa7&oe=57641EBB
 

Altra - Instinct Miles: 7.25
Comments
From SlowJoe on Fri, Mar 04, 2016 at 17:23:26 from 107.77.66.112

Nice work!! Congrats on the win.

I can upload on my phone, but then you can't size it. If you download Mozilla Firefox browser it works better.

From Dan on Fri, Mar 04, 2016 at 19:41:20 from 71.72.159.140

Yes! Congrats!!! Nice work!

From Russ on Mon, Mar 07, 2016 at 15:37:58 from 74.114.3.253

Nice RnR - Running and Roping.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

In California on business and getting to see Callie. Ran 6 miles @ 8:50 pace with Callie. We ran in a very rare rainstorm

(For California ). It was great!

Callie got accepted to the NYC Marathon through their lottery. Now her trek beginstop train for it.

Altra - Instinct Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 more miles with Callie @ 8:27 pace.

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with Callie @ 8:21 pace and headed to SLC for more business on Friday, then home.

Altra - Instinct Miles: 4.00
Comments
From Yasir on Fri, Mar 11, 2016 at 01:27:34 from 99.20.240.157

safe travel I love slc

From Dan on Fri, Mar 11, 2016 at 16:06:11 from 71.72.159.140

Good running while traveling. And congrats to your daughter on the NY Marathon!

From I Just Run on Fri, Mar 11, 2016 at 16:11:05 from 166.137.118.121

Thanks Dan

Two days in a row is almost too much even short distances. I seem to need a day rest inbetween each run to let my foot settle down. Going roping tomorrow so I had to run today.

From Derunzo on Fri, Mar 11, 2016 at 18:26:32 from 98.229.177.205

Have fun roping!

From I Just Run on Mon, Mar 14, 2016 at 10:34:49 from 108.178.73.170

DZ,

No luck roping, both my partners missed in the first round. I've got another one coming up in two weeks though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles on the TM @ 8:30 pace in SLC this morning.

Altra - Instinct Miles: 3.00
Comments
From Russ on Fri, Mar 11, 2016 at 21:37:21 from 199.167.208.164

How's the elevation treating you? What part of Salt Lake?

From Rhett on Sun, Mar 13, 2016 at 15:42:39 from 66.185.237.180

Nice running week with no mention of the foot. Does that mean it feels better, or just that you are trying to ignore it?

From I Just Run on Mon, Mar 14, 2016 at 10:33:32 from 108.178.73.170

Rhett,

You know, I was wondering why this 8:30 pace seemed harder than it should have. I never though about elevation!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.752.000.000.0011.75

Running in Gatesville. Nice weather at 57 degrees. My foot was sore but not enought to cause a limp. Conditioning is getting better. I was planning on running 12 but misjudged the route slightly. Stopped at 11.5 as it was getting pretty hard after 10.

8:07 Pace @ 152 HR

~~Mile Time HR HR %
1 8:10:00 135 69%
2 8:01:00 146 76%
3 7:55:00 148 78%
4 8:01:00 152 80%
5 8:17:00 153 81%
6 8:16:00 155 82%
7 8:20:00 154 82%
8 7:46:00 155 82%
9 7:47:00 156 83%
10 8:05:00 156 83%
11 8:29:00 159 85%
11.5 4:19:00 159 85%
0.25 cool-down  
Total 93:26:00 152 80%
Pace 8:07:29  
 

Altra - Instinct Miles: 11.75
Comments
From Derunzo on Mon, Mar 14, 2016 at 12:21:17 from 4.31.155.157

Great run. I hope that someday soon, you don't feel any discomfort in your foot at all. You deserve it :)

From Tom Slick on Mon, Mar 14, 2016 at 16:04:18 from 168.179.158.193

Nice run...hope the temps don't get crazy too quickly...

From Dan on Mon, Mar 14, 2016 at 17:38:43 from 71.72.159.140

Good run! I can never start fast, my 1st mile always kills my AP. I agree on the foot pain, you deserve it to be pain free.

From I Just Run on Tue, Mar 15, 2016 at 08:12:52 from 108.178.73.170

It seems I always run better in Gatesville. I'm not sure why, the terrain is probably more hilly than at home. Maybe it's the dew point and humidity that's better?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Planned an easy run today but it seemed a little harder than it should. Felt a little sore and tried and my foot was hurting. Going to see foot doctor #1 tomorrow.

~~Mile Time
1 8:24:00
2 8:39:00
3 8:21:00
4 8:56:00
5 8:48:00
6 8:50:00
7 8:53:00
8 8:45:00
9 8:36:00
 
 
Total 78:12:00
Pace 8:41:20
 

Altra - Instinct Miles: 9.00
Comments
From Yasir on Tue, Mar 15, 2016 at 15:58:03 from 99.20.240.157

Tell this doctor to fix this foot now. Good luck tomorrow my foot is fine and not running 10 miles a day let us knwo what is up

From Tom K on Tue, Mar 15, 2016 at 19:12:28 from 174.58.54.215

9 miles on a bum foot. Good luck with the doc.

From Dan on Tue, Mar 15, 2016 at 19:21:33 from 71.72.159.140

Tell the doc your running blog demands action.

From Derunzo on Tue, Mar 15, 2016 at 19:37:25 from 98.229.177.205

Good luck with your foot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Doctor's Report:

Doctor #1 says I need surgery again. Apparently the toe bone is not aligned in the socket of my foot causing bone on bone irritation. If I don't have it fixed it will continue to just get worse, eventyally needing joint replacement. The operation will involve cutting/shortening the bone in my foot and reconstruction of the joint. Four weeks in a boot and then 3-4 months recovery. No garantee it will work but really no option at this point. 

I need to decide when to have the surgery. I have several series roping events coming up in the next few weeks but if I wait it will be July before there is an opening in the schedule. I am really hating this as I know what I went through the last time and it was NOT fun. Ahhhhh!!! 

Comments
From Dan on Thu, Mar 17, 2016 at 18:11:12 from 71.72.159.140

Oh man. I am sorry for such a crappy report. I am glad you have ropes coming up, that is a plus, but I know this will sideline you for a bit. I Hope and pray for the best!

From Tom K on Thu, Mar 17, 2016 at 19:50:54 from 174.58.54.215

Sorry about the bad news, IJR.

From Rhett on Fri, Mar 18, 2016 at 15:33:44 from 24.121.249.174

That bites! I hope it all get fixed properly this time though. Then it will be worth it at least.

From Hillbilly Runner on Fri, Mar 18, 2016 at 18:50:43 from 76.122.210.58

Sorry, it's not exactly the news you was wanting to hear but at least it's something that can be repaired and get you back on the road again. Hang in there!!!

From SlowJoe on Sat, Mar 19, 2016 at 16:21:48 from 107.77.100.63

Ack! So this is the same thing but the other foot?

Sorry about this. Geez, I'd probably just enjoy competing in the roping events, and hope a quicker opening pops up (hey, maybe someone will die and you can take their spot!) but I'm sure you'll make the whatever's the best decision. Ugh.

From I Just Run on Sat, Mar 19, 2016 at 17:36:43 from 38.103.208.34

Joe

Unfortunately this is the same foot.

From Yasir on Sun, Mar 20, 2016 at 20:15:19 from 99.20.240.157

Sorry IJR please keep us updated

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Despite the looming surgery I will continue to run as much as my foot will allow. It's ashamed since I'm just now starting to feel like I'm getting back into shape.

My HR monitor seems to be broken. After about 5 miles it again started reading an unrealisticly high HR. Tried a new battery to see if that might be the problem.

~~Mile Time
1 7:54:00
2 8:03:00
3 7:43:00
4 8:23:00
5 7:56:00
6 7:44:00
7 7:36:00
 
Total 55:19:00
Pace 7:54:09
 

Altra - Instinct Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

After a couple of days of rest my foot felt amazingly good this morning. The weather was nice and cool (35 degrees) and clear too! My legs felt great on this run althought I didn't push too much, just ran a comfortable pace throughout the run.

Even with the new battery my HR monitor quit working correctly, this time at mile 8. I don't know if I can run without a HR monitor.

~~Mile Time HR HR % 
1 8:24:00 134 68% 
2 8:34:00 145 76% 
3 8:00:00 145 76% 
4 8:31:00 149 78% 
5 8:23:00 150 79% 
6 8:25:00 149 78% 
7 8:04:00 148 78% 
8 8:03:00 HR Monitor Quit Working  
9 8:05:00   
    
.25 Cool-Down    
Total 74:29:00   
Pace 8:16:33   WT
Temp 35 Humidity 81 
Dew Point 30 Wind 6 160
 

 

Altra - Instinct Miles: 9.25
Comments
From Rhett on Mon, Mar 21, 2016 at 11:18:14 from 24.121.249.174

Maybe doc #1 has no clue and you are just going to miraculously get better!

From Derunzo on Mon, Mar 21, 2016 at 12:10:53 from 4.31.155.157

I hope Rhett is correct. That has to be a good sign.

From Yasir on Mon, Mar 21, 2016 at 12:11:32 from 99.20.240.157

Nice run lets hope you don't need that surgery

From Dan on Tue, Mar 22, 2016 at 18:08:04 from 71.72.159.140

You might need time off just to heal and not surgery! Hope so. And do yourself a favor, do a few watch free/HR monitor free runs. :)

From SlowJoe on Wed, Mar 23, 2016 at 19:22:10 from 107.77.105.84

Did you schedule it yet?

From I Just Run on Thu, Mar 24, 2016 at 09:59:12 from 108.178.73.170

The surgery is regretfully schedule for April 7th. The pain has been going on for almost a year now even though I haven't always complained about it. Doctor #1 says it will probably require joint replacement in the future if I don't get it taken care of now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran small loop and smallville. A front blew through last night so it was breeze but nice weather. (54 degrees, 50% humidity, 36 degree dewpoint, 20 mph winds). Still truggling with the though of foot surgery again.

Also went to the primary care doctor for my yearly check-up. Blood pressure was 92/60, I think that's good for an old guy. All else is okay.

~~Mile Time
1 8:07:00
2 8:21:00
3 7:50:00
4 8:46:00
5 8:42:00
6 8:18:00
7 8:05:00
8 8:04:00
9 7:50:00
 
 
Total 74:03:00
Pace 8:13:40
 

Altra - Instinct Miles: 9.00
Comments
From Tom Slick on Thu, Mar 24, 2016 at 13:26:00 from 168.179.158.193

nice splits...

From Derunzo on Thu, Mar 24, 2016 at 14:39:03 from 4.31.155.157

I see the heart rate monitor is still on the fritz.

From Dan on Thu, Mar 24, 2016 at 16:33:18 from 71.72.159.140

I do those yearly check ups every few years. Nice running.

From Hillbilly Runner on Fri, Mar 25, 2016 at 13:27:06 from 173.191.121.34

Nice run. Maybe the doctors are wrong and you won't need the foot surgery.

From I Just Run on Fri, Mar 25, 2016 at 13:32:22 from 38.103.208.34

HB

No it hurts. .. I'm just tired of complaining about it.

From Rhett on Mon, Mar 28, 2016 at 16:51:02 from 24.121.249.174

I'd say you are fit and healthy! Now if you can just get that toe to quit bothering you. Have they ever talked about amputating it? Seriously.

From I Just Run on Mon, Mar 28, 2016 at 17:38:05 from 173.26.67.187

I've asked then about amputation but they say thats not a good option as this will cause major problems with the other toes.

From Rhett on Mon, Mar 28, 2016 at 19:17:40 from 66.185.237.180

I hope the surgery works out this time. You obviously love to run if you keep doing it with all that pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.000.000.003.13

Ra 3.13 with Callie. We are in Illinois visiting family.

8:23, 8:11, 8:15

Callie is getting shin splints, does anyone have any suggestions?

Altra - Instinct Miles: 3.13
Comments
From Yasir on Wed, Mar 30, 2016 at 14:11:04 from 99.20.240.157

http://www.runnersworld.com/tag/shin-splints

From Dan on Wed, Mar 30, 2016 at 15:06:10 from 173.167.166.97

Enjoy the fam. I know they are painful, looks like Yasir has a good link.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

~~In Illinois with family visiting my wife's Aunt who has terminal brain cancer. She only has a short time to live and we felt we needed to come and visit her before she passes. We have been very close with her all of our married lives.

Also left home with my dad in the hospital with phenomena. Received bad news in the middle of the night that he passed away. Had to make an immediate return to Texas to be with my family and arrange all of the funeral arrangements. Lots of things to say details I could tell you but no time and energy to do it right now. All I want to say is that my dad loved the Lord and has been telling me for a long time that he knew where he was going, not to be worried because he was ready to be with Jesus!

If you are interested in the details friend me on Facebook and you can see some details on the celebration, read his obituary and many other comments about his life. He was not only my dad but my best friend, mentor and even the best man in my wedding. I'll miss him but am so happy that now he is in heaven with Jesus in his perfect body.
 

Altra - Instinct Miles: 5.00
Comments
From Derunzo on Tue, Apr 05, 2016 at 16:02:46 from 98.229.177.205

Sorry for your family's losses. You are in my thoughts.

From Dan on Tue, Apr 05, 2016 at 21:57:55 from 71.72.159.140

Praise God that he was a believer! That is something to keep close during your time of loss. Praying for you and your family.

From Tom K on Wed, Apr 06, 2016 at 06:49:16 from 66.87.123.248

Praying for you and your family.

From Tom Slick on Wed, Apr 06, 2016 at 15:59:43 from 168.179.158.193

God Bless You and Yours through this very trying time.....Take your strength from God and be strong....

From Hillbilly Runner on Thu, Apr 07, 2016 at 07:05:56 from 173.191.121.34

Sorry to hear about your Dad. You and your family are in our prayers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Altra - Instinct Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Foot Surgery ... :-(

Comments
From SlowJoe on Fri, Apr 08, 2016 at 13:07:40 from 107.77.100.36

How'd it go?

From I Just Run on Fri, Apr 08, 2016 at 13:09:44 from 108.178.73.170

I hope okay. This time they cut and shortened the bone then put a pin in it that will be there for a couple of weeks. Again cut my foot top and bottom. I'm going to be out for quite a while.

From Dan on Fri, Apr 08, 2016 at 18:03:05 from 71.72.159.140

That is a lot of cutting. Ouch. Heal well man.

From Tom K on Fri, Apr 08, 2016 at 19:04:46 from 66.87.149.55

Heal quick, bro.

From Tom Slick on Mon, Apr 11, 2016 at 15:48:49 from 168.179.158.193

Here's hoping for a quick recovery! There goes the 2016 running season!

From Hillbilly Runner on Mon, Apr 11, 2016 at 19:25:13 from 173.191.121.34

Ditto what Slick said !! I really think you're going to be a stronger runner when you get this foot thing behind you.

From Derunzo on Wed, Apr 13, 2016 at 16:53:48 from 98.229.177.205

Sorry man. I hope the time passes fast for you. Good luck healing.

From Russ on Thu, Apr 14, 2016 at 13:46:37 from 74.114.3.253

Been gone and missed this. Hoping and praying for a quick, full, recovery! Here's to many years of strong running.

From Tom Slick on Wed, Apr 20, 2016 at 08:01:55 from 168.179.158.193

Any updates on the foot surgery?

From I Just Run on Wed, Apr 20, 2016 at 08:09:05 from 108.178.73.170

Pin comes out on Friday and hopefully out of the full boot. I guess I won't know anything for several months as the doctor says it will be about 4 month recovery. I do know that my foot is not as sore as with the previous surgery. They did not cut the bottom of my foot this time...but they did cut the bone and shorten it.

From Tom Slick on Wed, Apr 20, 2016 at 08:22:48 from 168.179.158.193

Well this all sounds very encouraging! I do hope and pray this all ends well and you will be able to continue to peruse your passions......

From Yasir on Wed, Apr 20, 2016 at 11:14:44 from 99.20.240.157

I have being praying and folowing your deal my friend lets hope this thing go a way.

From Tom Slick on Thu, Apr 28, 2016 at 07:32:25 from 168.179.158.193

How's things?

From I Just Run on Thu, Apr 28, 2016 at 07:49:17 from 107.72.164.59

Hey Slick

I'm so disgusted about my foot I decided to go on a cruise to the Bahamas. Leaving this afternoon!

Just kidding...I am going on a cruise but it's actually one my wife won in her business. It's also our 30th wedding anniversary.

I went to the doctor on Monday and he said the foot looked good. The pin will come out next Monday. It's not nearly as sore on the bottom of my foot as it was after the first surgery. I hope that's a good sign.

Thanks for checking in.

From Dan on Thu, Apr 28, 2016 at 11:17:29 from 24.123.195.132

Happy Anniversary!! Enjoy the cruise and eat some good food for me. Glad the foot feels different than last time.

From Tom Slick on Mon, May 02, 2016 at 09:15:15 from 168.179.158.193

Wow, 30 years of blissful marriage, good on you two!!!! I could only take it for 20 years, and that was with two women at different times.....:) :) :). When your on the cruse be sure to get a tan on poor dawgs.....

From Rhett on Mon, May 09, 2016 at 10:57:03 from 24.121.249.174

IJR, I hope you had a wonderful cruise and congrats on 30 years! That's great. I hope the R and R on the cruise is just what your foot needed for a full recovery.

From Yasir on Thu, May 12, 2016 at 21:27:06 from 99.20.240.16

how are you doing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 mile on the elliptical and some upper body weights.

Finally feeling good enough to do something. Without the doctor's approval I decided to try some elliptical today. It went okay, I just kept the pressure on my heel.

Altra - Instinct Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

1.5 Miles on the elliptical and some upper body weights.

Altra - Instinct Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 Miles on the elliptical & some upper body weights.

Altra - Instinct Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I was released to run some easy miles today. He said elliptical or walk/run for another month or so to see how it goes.

Also did some upper body weights.

Xrays were done on my left foot and it shows that I will have to have surgery on that foot too. I'm going to do that before I tear everything up like I did on my right foot.

Altra - Instinct Miles: 2.00
Comments
From Russ on Fri, Jun 03, 2016 at 14:30:36 from 74.114.3.253

Wahoo about running some miles! Boo to having another surgery, but hopefully you'll see great results afterwards. Smart man.

From Tom K on Fri, Jun 03, 2016 at 18:45:28 from 66.87.149.60

Man, I'm glad you're back, even if it is just between surgeries. You have been missed, brother.

From Dan on Fri, Jun 03, 2016 at 18:56:51 from 71.72.159.140

Nice to get a few miles in I bet! Sorry about the other surgery, but at least when you come back you should not be sidelined with the same injury. Nice to hear from you.

From Derunzo on Fri, Jun 03, 2016 at 20:24:34 from 98.229.177.205

You are the toughest sob around! Enjoy your prescribed miles! Happy for you brother.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles on the Elliptical....still waiting a while to try running. My foot is still sore, no hurry.

Upper body weights.

Probably follow this training for a couple of weeks 2,3,4 days a week.

At least I'm moving!

Altra - Instinct Miles: 2.00
Comments
From Yasir on Mon, Jun 06, 2016 at 13:19:45 from 99.20.240.16

yes you are moving that's enough. I love it you are back.

From Dan on Tue, Jun 07, 2016 at 20:55:19 from 71.72.159.140

Moving is much better than NOT moving.

From SlowJoe on Sat, Jun 11, 2016 at 11:00:50 from 107.77.100.98

Really good to see!

From Hillbilly Runner on Sun, Jun 12, 2016 at 06:59:34 from 216.227.18.123

Good to hear that you're on the road to running again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Same thing again. 2 miles on the Elliptical and some upper body weights.

Altra - Instinct Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Trying to get some consistency to working out. Again, 2 Miles on the Elliptical and some upper body weights. One hour of workout total. Elliptical miles are about 9.5-10 min.

Altra - Instinct Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Today is the first road run since April 7th. I was going to go to the gym but we are in a vehicle delima right now with one loaned out and one in the shop. That only leaves my truck, so my wife had to take me to work.

3 easy miles out and back. My right foot felt pretty good. It still has a slight soreness but I think it's just the scar tissue. The toe doesn't look noramal as it seems to want to point upward slightly and not provide any pressure or help pushing down on the ground. My left foot continues to have a slight/small pain at the same pressure point as the right foot. (As I mentioned before I will be having surgery on the left foot sometime this year.)

Ran fairly easy but I'm sure I'll still be pretty sore tomorrow. Picked up the pace a little on the last quarter mile. I could probably run a 24 min. 5K right now.

Mile     Time
1           9:19:00
2           9:07:00
3           8:45:00
  
Total   27:11:00
Pace      9:03:40
 

 

Altra - Instinct Miles: 3.00
Comments
From Dan on Tue, Jun 14, 2016 at 13:57:34 from 99.19.81.89

NICE!! 24 5k after what you have been through is impressive. Looks you have a lot going on with those feet and recovery. Praying for the best!

From Russ on Tue, Jun 14, 2016 at 14:01:04 from 74.114.3.253

Fantastic! 3 months and a week is an incredibly long time off for a runner like yourself. My one piece of advice is to take it easy, but that will be tough as you don't seem to have a "take it easy" gear. LOL. Way excited you got outside today!

From Hillbilly Runner on Tue, Jun 14, 2016 at 15:10:30 from 216.227.18.123

Fantastic run !!!! I'm with Russ take it slow and easy(but enjoy being on the road again)

From Yasir on Tue, Jun 14, 2016 at 16:38:30 from 99.20.240.16

Love it on the road again. Lets keep it easy for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles on the Elliptical and some upper body weights. All good so far. (but I'm out of shape!)

Altra - Instinct Miles: 4.00
Comments
From Yasir on Fri, Jun 17, 2016 at 08:22:58 from 99.20.240.16

You will be flying again soon. Maybe running IMM with me!

From Dan on Fri, Jun 17, 2016 at 09:15:51 from 71.72.159.140

Step by step- activity is good. I will be looking forward to the 'ho hum- I biked 15,000 miles today' post :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 Miles again. Foot is holding up okay.

8:55:00
8:45:00
8:35:00


 

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Another 3 miles on the road. It's unplesent running...72 degrees, 72 deg. dewpoint, 100% humidity. :-(

A little faster today:

8:49:00
8:40:00
8:09:00
 

Altra - Instinct Miles: 3.00
Comments
From Russ on Tue, Jun 21, 2016 at 09:14:47 from 74.114.3.253

Glad to hear the foot's doing well, the DP and humidity sound horrible! :)

From Yasir on Tue, Jun 21, 2016 at 12:09:50 from 99.20.240.16

on the road again nice to see.

From SlowJoe on Wed, Jun 22, 2016 at 11:03:45 from 107.77.64.48

Emerging through the surgery just in time for miserable summer! Good to see a few miles though.

From Dan on Wed, Jun 22, 2016 at 19:40:28 from 71.72.159.140

Nice to see it holding up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Simple workout...3 Miles on the Elliptical and some upper body weights.

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Miles on the TM while in Little Rock Arkansas then some upper body weights.

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Running miles on the road. First HR moitored run. Not too fast but better.

~~Mile Time HR HR %
1 8:40:00 140 72%
2 8:26:00 159 85%
3 7:52:00 168 89% 
   
Total 24:58:00 156 82%
Pace 8:19:20  
 

Altra - Instinct Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Back to the gym for some Elliptical miles. Trying to push up the distance a little. ...Then some upper body weights and three sets of machine squats.

Altra - Instinct Miles: 4.00
Comments
From Tom Slick on Thu, Jun 30, 2016 at 08:20:19 from 174.154.24.103

Stay the course and the sweet taste of victory will be yours!!!! Good to see your recovery progressing so well. Be patient!

I've regestered for the CIM this December, hopefully I can get a BQ at the Wests fastest marathon !!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

5K Effort with slow Marathon results...

Mile Time HR HR %
1 8:13:00 142 74%
2 8:13:00 160 85%
3 7:44:00 168 89%
Total 24:10:00 157 83%
Pace 8:03:20  
 

Altra - Instinct Miles: 3.00
Comments
From SlowJoe on Thu, Jun 30, 2016 at 08:05:20 from 107.77.105.52

Looking good still...by this fall you'll be humming along a lot better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

We're in Illinois visiting family. Nice cool front brought rain and 60 degree weather. Ran in the rain...8:24, 8:04, 8:09, 7:39 = 32:19 (8:05). Then 1 mile at 9:57 with our 2nd nephew, Bradley, who's 10 yes old and .25 mile cool down.

Altra - Instinct Miles: 5.25
Comments
From Yasir on Mon, Jul 04, 2016 at 09:49:21 from 173.197.95.3

so you come so close to missouri when I'm not there lol enjoy your visit and be safe Happy 4th of July

From I Just Run on Mon, Jul 11, 2016 at 08:32:27 from 108.178.73.170

Good running in Illinois! Running in the rain, I love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Running in Illinois. 8:24, 8:04, 8:09, 7:39 = 32:19 (8:05)

Then 1 mile with my 9 yr old niece @ 9:57.

Altra - Instinct Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Running in Illinois. 8:35, 8:29, 8:28, 8:28, 7:55 = 41:58 (8:24).

Altra - Instinct Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

Still running in Illinois.

7:59, 7;58, 8:07, 8:51, 8:51, 1:05 = 42:52 (8:19)

Altra - Instinct Miles: 5.16
Comments
From Russ on Wed, Jul 06, 2016 at 09:00:25 from 74.114.3.253

Nice miles, those aren't slow for a bad foot and a long layoff. I'm struggling to hit those miles.

From SlowJoe on Sun, Jul 10, 2016 at 09:27:36 from 107.77.72.32

Looks better and better each week!

From I Just Run on Mon, Jul 11, 2016 at 08:33:50 from 108.178.73.170

Long Layoff---Yes!!

It's getting better but this heat is making it tough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Whoo...Hooo...broke the 6 mile mark today! My foot is holding up okay, still feels swolen but no sharp pains now. Man it's hot! (75 Degrees, 90% humidity)

~~Mile Time HR
1 8:23:00 139
2 8:09:00 154
3 8:31:00 158
4 8:39:00 163
5 8:55:00 165
6 8:28:00 169
0.25 2:09:00 170
Total 53:14:00 
Pace 8:31:02 
 

 

 

Altra - Instinct Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Continuing by goal to get back to marathon fitness. Not a good time of year to start but now is better than later. Right now I am focussed on steadly increasing the mileage but not worring about the speed. My right foot/toe is doing okay, not really sore but still feels swolen or probably just scar tissue all around the joint. It looks deformed and the toe doesn't really work - it just hangs there letting all the other toes do all the work. The right foot is okay with only the normal/slight pressure at the same joint location on the bottom of my foot. I'm still planning to have the surgery on the left foot but hoping to run a marathon before I do that. I'm thinking about running the Rock-N-Roll on December 4th this year and then having the surgery done right after that. This way, qualify for Boston, get my left foot fixed, and get back to training in the early spring.

Today's run:

Mile Time HR
1 8:28:00 136
2 8:35:00 152
3 8:20:00 156
4 8:34:00 162
5 8:04:00 167
0.25 Cool-Down 
Total 42:01:00 
Pace 8:24:12 

(80 Degrees, 89% Humidity, 74 Degree Dewpoint)

Altra - Instinct Miles: 5.25
Comments
From Dan on Mon, Jul 11, 2016 at 20:03:34 from 71.72.159.140

Excellent start back. I like it. You should see if someone will massage where the scar tissue is, its a huge help in breaking it up.

From Tom Slick on Tue, Jul 12, 2016 at 07:50:14 from 168.179.158.78

Love to see you progressing in a positive direction....forward.

From Tom K on Tue, Jul 12, 2016 at 08:06:02 from 66.87.123.178

"..letting all the other toes do all the work."- lazy toe!

Dec 4th race to surgery to training to Boston. Man, that is a tight schedule! But if somebody can do It, it's you, man. Go, man, go.

From I Just Run on Tue, Jul 12, 2016 at 12:57:50 from 108.178.73.170

Good idea Dan...I'll ask my wife...NOT. :-)

Tom, Yes I run most of my miles forward.

Tom K, That's what I was thinking...

Boston would be the following year since I missed running any marathons last year to qualify for the upcoming Boston, An I know I can't ready for a qualifier by September this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Same run as yesterday but a little less...

Mile Time HR HR %
1 8:27:00 137 70%
2 8:48:00 150 79%
3 8:32:00 152 80%
4 8:49:00 157 84%
5 8:14:00 161 86%
0.25 Cool-Down  
Total 42:50:00 151 80%
Pace 8:34:00  
79 Degrees, 74 DP, 90% Humidity

Altra - Instinct Miles: 5.25
Comments
From Dan on Tue, Jul 12, 2016 at 20:31:17 from 71.72.159.140

Nope, 5.25 is not less than 5.25. Nice wet run!

From I Just Run on Fri, Jul 15, 2016 at 07:36:25 from 108.178.73.170

...effort. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles on the Elliptical and a few upper body weights.

Altra - Instinct Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Hot...Hot...Hot

~~Mile Time
1 8:14:00
2 8:28:00
3 8:15:00
4 8:30:00
5 7:54:00
0.25 Cool-Down
Total 41:21:00
Pace 8:16:12

A little faster but don't know the HR effort. My monitor was giving me some weird readings.

79 degree, 89% humidity, 75 degree dewpoint

Altra - Instinct Miles: 5.25
Comments
From Dan on Fri, Jul 15, 2016 at 12:49:50 from 71.72.159.140

Solid run in terrible conditions!

From Yasir on Sat, Jul 16, 2016 at 20:26:39 from 99.20.240.16

You already running this fast?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Went back to visit my mom again this weekend and ran 6 miles trying to bring the pace down a little. Got pretty much overheated after 4 and had to take it easy for the last two. Felt like I'd run a hard race afterwards.

~~Mile Time
1 8:00:00
2 8:00:00
3 8:03:00
4 7:57:00
5 8:37:00
6 8:25:00
0.25 Cool-Down
Total 49:02:00
Pace 7:50:43
 

80 degrees...and humid.

Altra - Instinct Miles: 6.25
Comments
From Tom Slick on Mon, Jul 18, 2016 at 09:29:04 from 168.179.158.78

nice pace, horrible weather. The weather here this morning sucked...80+ degrees at 3:am and enough wind to blow you off the road. And if that isn't bad enough the weather gypsies are predicting this to go on for another two weeks of 97*+ during the day and mid 60s overnight...

From Russ on Mon, Jul 18, 2016 at 09:45:05 from 74.114.3.253

That's hot for running fast. Slow & steady wins the race, nice run.

From derhammer on Mon, Jul 18, 2016 at 15:14:50 from 64.245.52.2

running in this weather isn't fun at all, for sure!

From Dan on Mon, Jul 18, 2016 at 18:16:11 from 173.90.237.170

Brutal. Nice work, heat is a gut check for me.

From Rhett on Tue, Jul 19, 2016 at 16:21:44 from 24.121.249.174

I have not looked at anyone's blog in a couple months. Looks like you are running nice miles again! Is your toe fixed?

From SlowJoe on Tue, Jul 19, 2016 at 18:53:50 from 107.77.72.45

Gets better every time I check in on you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I can see my HR slowly lowering on the same pace runs. It's sure hot and humid though!

~~Mile Time HR
1 8:23:00 134
2 8:34:00 150
3 8:10:00 153
4 8:38:00 158
5 8:40:00 161
6 8:02:00 163
0.25 Cool-Down 
Total 50:27:00 153
Pace 8:24:30 

78 Degrees, 90% Humidity, 75 Degree Dewpoint

Altra - Instinct Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Running short on time this morning...slept in a while. Was going to the gym but just ran 4 easy miles instead at home to save time.

~~Mile Time
1 8:59:00
2 9:10:00
3 8:40:00
4 8:56:00
 
Total 35:45:00
Pace 8:56:15

Here's how I've been building my miles over the past 8 weeks: 4 miles,6,7,12,15,21,19,22. I'm building to about 30-35 but the 3rd week of August. Then I hope to start training for the San Antonio Rock-n-Roll Marathon (which would be 16 weeks from that time).

 

Altra - Instinct Miles: 4.00
Comments
From Tom K on Thu, Jul 21, 2016 at 08:03:01 from 66.87.123.240

I like the plan. Good to have you back, IJR.

From Yasir on Thu, Jul 21, 2016 at 15:18:42 from 99.20.240.16

Sounds like a smart plan I hope no set backs lets do this

From Tom Slick on Thu, Jul 21, 2016 at 15:48:57 from 168.179.158.78

Mental, physical, spiritual and consistent......

From I Just Run on Thu, Jul 21, 2016 at 15:53:39 from 108.178.73.170

I've got this...!!! :-)

From Dan on Thu, Jul 21, 2016 at 18:25:53 from 71.72.159.140

Solid plan, you DO have this!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

Woke up at 3:30 this morning and couldn't go back to sleep (I'll explain the reason if a few days but can't right now).  Decided to pull a Tom Slick and go out and run. It was actually very nice with the full moon and no traffic (well...1 car).

Ran the small loop just steady at a 8:50 pace for the 7 Miles. Finally running the entire small loop make it feel like an accomplishment!

Altra - Instinct Miles: 7.35
Comments
From Hillbilly Runner on Sat, Jul 23, 2016 at 05:50:08 from 76.122.210.58

Nice run I bet it was a lot cooler

From Dan on Sat, Jul 23, 2016 at 22:31:40 from 71.72.159.140

Hey congrats on the loop! Those things do the mind well!

From Yasir on Sun, Jul 24, 2016 at 12:12:48 from 99.20.240.16

I think someone is making a big come back 3:30 run wow I hope you did howl at the moon like the bush people

From Russ on Mon, Jul 25, 2016 at 07:44:16 from 74.114.3.253

Wow, that's early! Great job on running the entire loop. Progress comes quickly to those who work hard at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

Another earlier morning run. Started at 4am. Not a good nights sleep.

Ran the small loop again. It was hot (78 degrees, 90% humidity, 74 degree dewpoint)

One more day then things change forever...

~~Mile Time HR
1 8:37:00 133
2 8:27:00 149
3 8:33:00 152
4 8:27:00 155
5 9:14:00 159
6 8:53:00 160
7 8:45:00 163
0.35 cool-down 
Total 60:56:00 153
Pace 8:42:17 
 

Altra - Instinct Miles: 7.35
Comments
From Russ on Mon, Jul 25, 2016 at 07:45:42 from 74.114.3.253

Nice run. Very ominous sounding words though. What is after tomorrow???? Inquiring minds... I hope all is well.

From Rhett on Mon, Jul 25, 2016 at 09:45:12 from 24.121.249.174

I'm on the edge of my seat waiting for tomorrow's blog.

Nice early morning run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

Ran the small loop again. Running is slowly getting better. My foot is just uncomfortable but does not hurt.

The BIG news is that today was the last day of work for me. After 29 years, starting up and building our company (The Fountain People), I have stepped out of the business. We grew the company from 3 people to 120 in those years, then two years ago sold it to a large Equity Company. I was on an employment contract for 2 years which has now comes to an end. I'm excited about what God has in store for me next!

7 miles @ 8:39 pace, 155 HR, 75 Degrees, 93%Humidity, 75 Degree Dewey Point.

Altra - Instinct Miles: 7.35
Comments
From SlowJoe on Sat, Jul 30, 2016 at 21:25:21 from 70.117.3.0

Wow - congrats! Exciting times ahead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

We are in Ft Lauderdale, FL. I ran along the board walk by the beach. It is very flat here except for the large bridge I ran over. The temperature was actually a little warmer than Texas but it seemed much cooler because of the wind and lower humidity. I think because of this I ran much stronger and faster.

7 Miles @ 8:07 Pace, 156 HR, 83 Degrees, 64% Humidity, 74 Degree DP, 11 MPHIL Windows.

We normally have NO Windows in Texas in the summer mornings.

Altra - Instinct Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Still in Florida. Running is a little better here than at home. 😊

6.55 Miles @ 8:14 Pace. .25 Miles cool-down

Altra - Instinct Miles: 6.80
Comments
From Dan on Mon, Aug 01, 2016 at 19:42:07 from 71.72.159.140

I am finally back in town and you run off to Florida - enjoy it and nice runs there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8 Miele Low HR Running.

9:10 Pace @ 144 HR. HOT, 78 Degrees, 90% Humidity.

Altra - Instinct Miles: 8.25
Comments
From Tom Slick on Wed, Aug 03, 2016 at 09:51:02 from 168.179.159.166

that heat and humidity doesn't sound like any fun at all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

8 miles @ 8:09 pace, HR - 155, then .35 cool-down.

75 degrees, 94% Humidity, 74 degree dew point.

Felt overheated!

Altra - Instinct Miles: 8.35
Comments
From Tom K on Wed, Aug 03, 2016 at 10:37:34 from 66.87.123.184

That's a good run, in spite of the heat!

From Dan on Wed, Aug 03, 2016 at 19:39:04 from 71.72.159.140

Overheated - I bet you were! Nice running :)

From Hillbilly Runner on Thu, Aug 04, 2016 at 05:40:43 from 173.191.121.34

I know the overheated feeling.Doesn't seem like I can drink enough to stay cool and hydrated. Nice run in spite of the heat.

From Russ on Thu, Aug 04, 2016 at 16:54:00 from 74.114.3.253

Two words: refrigerated vest. (Wouldn't that be amazing?)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Randy the small loop.

7 miles @ 8:23 pace, 154 Avg HR.

75 Degrees, 94% Humidity, 74 Degree Dew point.

Altra - Instinct Miles: 7.25
Comments
From Yasir on Mon, Aug 08, 2016 at 05:53:03 from 99.20.240.16

back on track I like to see that

From Dan on Mon, Aug 08, 2016 at 16:49:57 from 71.72.159.140

So the loops is called Randy? Do they have female loops? Just curious.

From I Just Run on Mon, Aug 08, 2016 at 17:59:33 from 38.103.208.34

When I run it clockwise I call it Rachael.

From Rhett on Tue, Aug 09, 2016 at 12:13:14 from 24.121.249.174

Great job IJR. Looks like you're building up nicely.

Dan, I was going to post the same wiseguy comment. You beat me to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

Broke the double didgit today. It was slow but I have a good excuse...it was HOT! Took it easy as I didn't want get stranded way out in the country. :-)

Mile Time HR
1 9:01:00 127
2 9:18:00 140
3 8:59:00 142
4 9:53:00 147
5 8:39:00 148
6 9:04:00 148
7 9:07:00 151
8 9:34:00 153
9 9:00:00 154
10 8:49:00 159
.35 mile cool-down    
Total 91:24:00 147
Pace 9:08:24  

77 degrees, 94% humidity, 75 degree dewpoint, 159 llbs to start, 155 at the end. Getting my weight down below 160 is good.

 

Altra - Instinct Miles: 10.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I'm on an every other day run program now. Today's run was the best so far, even faster than my Florida runs. I think I'll be ready to start dropping the speed when we start seeing some cooler weather!





Mile Time HR
1 8:12:00 132
2 8:22:00 151
3 7:53:00 152
4 8:17:00 159
5 8:18:00 160
6 7:59:00 163
7 7:46:00 169
0.25 cool-down  
Total 56:47:00 155
Pace 8:06:43  

Very Hot again today...75 degrees, 94% Humidity, 74 degree dewpoint, weight 156 at the end of the run. 

Altra - Instinct Miles: 7.25
Comments
From Dan on Tue, Aug 09, 2016 at 18:27:14 from 71.72.159.140

I see those 7's at the end of a hot run! Nice work :)

From Russ on Wed, Aug 10, 2016 at 13:41:42 from 74.114.3.253

Every other day is really smart when coming back from injury. Nice running lately.

From Tom Slick on Thu, Aug 11, 2016 at 06:56:52 from 168.179.159.166

Chosen Half Marathon for Adoption 11/19/16,San Antonio Rock-N-Roll Marathon 12/4/16. Do you have any other runs scheduled? Looks like your coming back from injury nicely....

From Tom K on Thu, Aug 11, 2016 at 07:43:09 from 66.87.122.47

Nice running in the soup.

From Yasir on Fri, Aug 12, 2016 at 07:07:56 from 99.20.240.16

Dropping the speed? wow I'm glad you are feeling good nice work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Gotten behind on my post. I've been very busy in my retirement!😊

8 miles @ 8:22 pace, HR Avg 157.

Altra - Instinct Miles: 8.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

In Dallas today for a wedding. Ran 7 miles on the hotel TM. 58 Minutes.

Altra - Instinct Miles: 7.00
Comments
From Dan on Sun, Aug 14, 2016 at 19:41:39 from 71.72.159.140

Wedding means reception food! Treadmills wear on me mentally. Nice work.

From Yasir on Mon, Aug 15, 2016 at 07:35:54 from 99.20.240.16

There is something called slow miles lol. Nice run on the run.

From Hillbilly Runner on Mon, Aug 15, 2016 at 16:23:01 from 76.122.210.58

Nice way to get to work a run in even if you do it on a TM

From Rhett on Tue, Aug 16, 2016 at 21:09:21 from 66.185.237.180

Good job getting it done even on a wedding day.

From I Just Run on Wed, Aug 17, 2016 at 12:57:04 from 199.38.187.9

Thanks guys...still trying to work through this and get up to some decent mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Today was a tough run. 75 degrees at the start, 75 degree dew point and 100% Humidity. I was worn out after the run even though it wasn't very fast.

Mile Time HR
1 8:24:00 134
2 8:34:00 147
3 8:42:00 154
4 9:07:00 157
5 8:42:00 156
6 8:53:00 156
7 9:16:00 159
8 9:29:00 160
9 9:02:00 162
10 8:58:00 162
     
Total 89:07:00 155
Pace 8:54:42  

 

Altra - Instinct Miles: 10.25
Comments
From Tom K on Wed, Aug 17, 2016 at 14:11:19 from 66.87.148.125

I know that run was a lot of work. We should call this phenomenon - when you read the weather conditions in someone's blog, and feel bad for them - "Climate Empathy. "

If you could get 10 miles in that soup, you were working hard.

From Yasir on Fri, Aug 19, 2016 at 06:50:05 from 99.20.240.16

it looks like a decent workout to me nice work.

From Rhett on Mon, Aug 22, 2016 at 15:33:10 from 24.121.249.174

Is it more of a swim when it is 100% humidity?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7 miles @ 8:10 average pace. 160 Avg HR. Hot and humid!

Altra - Instinct Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7 miles @ 10:12 pace. 82 degrees, 78 degree dew point. Slow...

Altra - Instinct Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

On a 2 weeks RV trip. At the Grand Teton National Park.

4 miles today: 8:06, 8:15, 8:24, 7:45.

Lungs hurting with the low humidity and 35 degree weather.

Altra - Instinct Miles: 4.00
Comments
From Russ on Fri, Aug 26, 2016 at 09:09:05 from 74.114.3.253

Hey, you're in my neck of the woods! My wife is from Jackson, Wyoming. Isn't it amazing? Your lungs were primarily hurting from the high altitude, not the weather. It hurts when I go up that high, and I'm starting at 3600 feet. Have a great time!

From Dan on Fri, Aug 26, 2016 at 16:00:45 from 71.72.159.140

I always wanted to do an RV trip! 35... that is my kind of temps!

From Yasir on Fri, Aug 26, 2016 at 19:06:06 from 99.20.240.16

sounds like of fun enjoy I'm glad you are running too

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.560.000.000.005.56

Ran in Jackson Wyoming.

9.08, 8.12, 7.49, 8.33, 8.04, 5.35.

Avg 8.20, HR 167.

Altitude is rough on the HR.

Altra - Instinct Miles: 5.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Ran in the evening at Rocks Springs Wyoming.

8.19, 8.22, 8.01, 7.22.

Avg 8.00, HR 156.

Finally ran 1 marathon pace mile!

Altra - Instinct Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8 miles in Rock Springs Wyoming. Altitude is rough!!

8.49, 8.49, 8.40, 8.44, 8.31, 8.51, 8.34, 8.07.

Avg 8.39, HR 149.

Altra - Instinct Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in Rock Springs, Wyoming

8.33, 8.48, 8.24, 8.05, 8.04.

Avg 8.23, HR 8.23.

74 Degrees, high altitude.

Altra - Instinct Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8 miles near Bryce Canyon, UT.

8.18, 8.04, 8.03, 8.08, 8.33, 8.59, 9.10, 8.40. Avg 8.30, HR 151.

Getting more use to the high altitude.

70 degrees.

Altra - Instinct Miles: 8.25
Comments
From Dan on Thu, Sep 01, 2016 at 19:18:06 from 71.72.159.140

Nice running, hope you are enjoying your travels.

From Yasir on Thu, Sep 01, 2016 at 20:22:44 from 99.20.240.16

Nice work so you have being running just not telling us :( high altitude trying you gonna be fit sir

From Rhett on Fri, Sep 02, 2016 at 13:26:48 from 24.121.249.174

Looks like you are getting some running in in some beautiful places and much cooler places. Good job. Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles running some long hills in Page Arizona.

8.4, 7.25, 8.34, 8.21, 3.30. Avg Pace 8.07, HR 151.

Altra - Instinct Miles: 4.40
Comments
From Dan on Sun, Sep 04, 2016 at 21:45:55 from 71.72.159.140

AZ now eh? I see that avg getting to the low 8's now. Way to keep at it on the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.751.000.000.008.75

Back from our 2 weeks RV trip. I was able to run 30 miles last week in altitude. I was hoping I would see some improvement from this but the 75 Degree weather, 75 Degree Dew Point and 100% Humidity made it tough to test myself.

8.16, 8.10, 7.59, 8.20, 8.15, 8.21,8.10, 8.03, Avg 8.13 @ 155 HR.

Altra - Instinct Miles: 8.75
Comments
From Rhett on Thu, Sep 08, 2016 at 09:43:21 from 24.121.249.174

Humidity is worse that altitude. Looks like a great run.

From Yasir on Fri, Sep 09, 2016 at 06:39:30 from 99.20.240.16

I will see that improvement soon.

From Dan on Fri, Sep 09, 2016 at 16:23:29 from 71.72.159.140

Really tough run, well done and welcome back.

From Tom Slick on Sat, Sep 10, 2016 at 10:45:25 from 70.12.20.126

You will be running Rock @ Roll the same day I will be running CIM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Trying to mix it up a little. Rode the road bike 29 miles today (15.1 avg mph). Not really in biking condition right now.

I need to up the running miles soon if i hope to be ready for 4he San Antonio R&R Marathon.. !

Trek (Road Bike) Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Did a double today...Run in the morning and bike in the evening.

Mile Time HR HR %
1 8:23:00 127 63%
2 8:31:00 148 77%
3 8:01:00 147 76%
4 8:21:00 154 81%
5 8:34:00 156 82%
6 8:05:00 158 84%
7 7:57:00 164 87%
       
Total 57:52:00 151 78%
Pace 8:16:00    
Temp 75 Humidity 94
Dew Point 73 Wind 6

30 mile bike ride. Avg speed 15.3 a little bett than a few days ago. Just going to take a few rides to get he biking legs in shape. I'm going to do a few more bike rides until it gets cooler and then press the running. 12 weeks until the marathon...hope I can get ready!!!

Trek (Road Bike) Miles: 30.00Altra - Instinct Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 grueling miles.... I don't think I was really ready for this, with the heat and the tired legs from yesterday's run and 30 mile bike ride. Bonked on mile 13.5 and walked/ran the last 1.5 miles.

Mile Time HR HR %
1 8:23:00 121 59%
2 8:40:00 138 70%
3 8:47:00 139 71%
4 9:02:00 142 73%
5 8:40:00 141 72%
6 8:42:00 146 76%
7 8:55:00 142 73%
8 8:58:00 147 76%
9 8:56:00 146 76%
10 9:11:00 152 80%
11 9:21:00 154 81%
12 9:00:00 157 83%
13 9:24:00 159 84%
14 9:19:00 157 83%
15 11:48:00 148 77%
       
       
Total 137:06:00 146 75%
Pace 9:08:24    

 

Altra - Instinct Miles: 15.00
Comments
From Tom Slick on Sun, Sep 18, 2016 at 10:02:54 from 70.12.105.234

you have two races coming up in the next 77 days, with only two weeks between the two. I certainly hope your only running the half mary as a fun run tune up!

"PPPPPP".

You know the problem, now institute the solution.

Are you getting in some quality rest periods?

From Yasir on Mon, Sep 19, 2016 at 03:27:03 from 99.20.240.16

this how you up the miles nice run. Stay healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35 miles on the road bike in the 98 degree weather! 15 mph avg speed.

Trek (Road Bike) Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Still hot and humid! 81 degrees, 94% humidity, 75 degree dewpoint, no wind.

Finally got a few marathon pace miles in...

1 7:43:00
2 7:41:00
3 7:23:00
4 7:51:00
5 7:57:00
6 7:41:00
7 7:44:00
0.25 cool-down
Total 54:00:00
Pace 7:42:51

 

Altra - Instinct Miles: 7.00
Comments
From Tom Slick on Tue, Sep 20, 2016 at 12:42:34 from 168.179.159.166

From I Just Run on Tue, Sep 20, 2016 at 12:31:29 from 199.38.187.9.I can't wait to see what you can do at the CIM marathon! BTW...can you quit posting those 50 degree weather conditions? ...It's depressing me! :-(. I certainly don't miss the high heat and humidity runs. Good on you for getting out and getting them done, stay hydrated!!!

Hey IJR, so you've run the CIM before, I didn't see it in your running accomplishments list.But I did see it on marathonguide.com and you really had a good run! how about some great tips to run CIM, what are the course tricks, is it really all gentle down hill? I see that the best part of the first half is rolly polly bumps in the road, so my super hill training will get me ready for this new marathon. What year did you run it and what were the temps, start and finish for you?

From Hillbilly Runner on Tue, Sep 20, 2016 at 13:47:58 from 173.191.121.34

Nice run especially in those conditions

From Tom K on Tue, Sep 20, 2016 at 18:14:22 from 73.91.1.93

Nice work, IJR!

From Yasir on Thu, Sep 22, 2016 at 07:23:05 from 99.20.240.16

all the 8:00s mint miles turning into 7:00s wow slow down man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another bike ride. 33 miles @ 14.7 avg speed, in the middle of the day. 97 degrees and humid!

Trek (Road Bike) Miles: 33.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles today. 8:45 avg pace. 70 degrees, 64 degree dew point,83% Humidity, 155 lbs. It felt a little cooler today. 😊😊😊

Altra - Instinct Miles: 16.00
Comments
From Hillbilly Runner on Thu, Sep 22, 2016 at 17:44:47 from 76.122.210.58

Nice run. It's amazing how much better it feel's when the DP is in the lower 60's.

From I Just Run on Fri, Sep 23, 2016 at 16:42:11 from 107.77.100.130

It felt good to get a legitimate long run under my belt!

From Hillbilly Runner on Fri, Sep 23, 2016 at 17:29:55 from 76.122.210.58

I can't imagine running that far right now!! Great Job

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on the treadmill in a Dallas hotel. 8:30 pace.

Altra - Instinct Miles: 7.00
Comments
From Yasir on Mon, Sep 26, 2016 at 08:00:15 from 99.20.240.16

Hotels TM not fun you are tougher than I'm nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In to hotel...but the only TM they had was broken. Rode 15 miles on the stationary bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Watch stopped...easy pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 With no watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

This is more the pace I like...just not far enough!

Mile Time
1 7:15:00
2 7:16:00
3 7:20:00
4 7:01:00
   
   
Total 28:52:00
Pace 7:13:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16 miles @ 8:25 pace. My HR monitor broke so no details on that. 65 Degrees, 64 Degree Dew Point, 94% Humidity, 155 lbs. Some way ive been off a week on my blog entries...I guess because of my retirement the days have just run together. Ill try an fix the entry dates in the next few days. :-)

1 8:18:00
2 8:27:00
3 8:26:00
4 8:34:00
5 8:13:00
6 8:13:00
7 8:10:00
8 8:36:00
9 8:40:00
10 8:15:00
11 8:34:00
12 8:46:00
13 8:42:00
14 8:18:00
15 8:42:00
16 7:52:00
.10 Mile Warm-Up
.25 Mile Cool-Down  
Total 134:46:00
Pace 8:25:22

Altra - Instinct Miles: 16.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy recovery miles @ 8:58 pace.

The temp was great at 57 degrees, 94% Humidity, 55 degree dew point.

Comments
From Rhett on Thu, Sep 29, 2016 at 11:48:55 from 24.121.249.174

I love that you are back to "just run"ning. No mention of the foot in a long time. How's it doing?

From Dan on Thu, Sep 29, 2016 at 17:31:43 from 71.72.159.140

Same great temps! Nice running

From I Just Run on Thu, Sep 29, 2016 at 21:01:07 from 199.38.187.9

My foot is always sore and uncomfortable but never worse.

From Yasir on Fri, Sep 30, 2016 at 09:26:09 from 99.20.240.16

Nice workout on wed you do deserve an easy day

From Tom Slick on Fri, Sep 30, 2016 at 13:27:07 from 174.154.18.239

'bout time you got some relief from the heat....How do you feel you training is going for the R&R coming up?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7 miles with 4 faster, (1,3,5,7 Fast 7:42,7:15,6:51,6:51). Other miles were 9 min pace.

Comments
From Matt Schreiber on Sun, Oct 02, 2016 at 19:44:06 from 66.17.104.128

Nice finish! Looks like there was a little left in the bag.

From I Just Run on Sun, Oct 02, 2016 at 20:39:38 from 199.38.187.9

Pace is coming down....slowly! :-)

From Dan on Sun, Oct 02, 2016 at 20:52:08 from 71.72.159.140

Not so slowly in my book! Nice job, has to feel good!

From Tom K on Mon, Oct 03, 2016 at 08:24:36 from 66.87.149.143

Wow! I agree with Dan. Your come back IS fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.258.000.000.008.25

Running in Gatesville...pretty hilly route. Tried for 8 under 8:00 but not quite. The weather was pretty nice!

Mile Time
1 7:59:00
2 7:58:00
3 7:44:00
4 7:48:00
5 8:02:00
6 7:53:00
7 7:45:00
8 7:33:00
   
0.25 Cool-Down
Total 62:42:00
Pace 7:50:15

Comments
From Tom Slick on Mon, Oct 03, 2016 at 14:38:25 from 168.179.159.166

Wheres Gatesvile?

From Dan on Mon, Oct 03, 2016 at 17:02:46 from 71.72.159.140

Avg under 8 is still 8 under 8... great!

From Yasir on Mon, Oct 03, 2016 at 21:30:16 from 99.20.240.16

you are flying

From I Just Run on Tue, Oct 04, 2016 at 12:54:37 from 107.77.80.129

Gatesville is in central Texas, 125 miles north of where I live.

Not quit flying...but getting better. MGP is about 7:45 for the SA Rock-N-Roll Marathon.

From Rhett on Thu, Oct 06, 2016 at 09:55:47 from 24.121.249.174

Close enough! Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Still fighting the hot and humid weather.

Mile Time
1 8:41:00
2 9:20:00
3 8:16:00
4 8:36:00
5 7:49:00
6 8:26:00
7 8:27:00
8 7:53:00
9 7:42:00
10 7:27:00
   
Total 82:37:00
Pace 8:15:42

Altra-Instinct-Blue Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Anoter 10 miler today. No blazing speed but just trying to get in some mileage. I've been so busy it's been hard to train right for this marathon. Only getting in 30-35 miles per week and with the head and humidity I don't feel they have been quality miles.




Mile Time
1 8:23:00
2 8:27:00
3 8:31:00
4 8:35:00
5 8:00:00
6 8:34:00
7 8:25:00
8 8:15:00
9 8:09:00
10 7:52:00
   
Total 83:11:00
Pace 8:19:06

74 degrees, 97% humidity, 73 degree dewpoint, no wind 

Altra-Instinct-Blue Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Today I was planning for a long (16-18 mile) run but with the weather I bailed and just ran a slow 10. It wasn't as easy as the time suggest.

Mile Time
1 8:58:00
2 8:59:00
3 8:58:00
4 9:05:00
5 8:54:00
6 8:51:00
7 9:07:00
8 8:56:00
9 9:02:00
10 8:40:00
   
Total 89:30:00
Pace 8:57:00

75 degrees, 100% humidity (very foggy), 74 degree dewpoint, no wind 

Altra-Instinct-Blue Miles: 10.00
Comments
From Dan on Fri, Oct 07, 2016 at 10:56:43 from 71.72.159.140

Those are nasty conditions. Nice getting out, it is often tough just to convince yourself to run when it is like that!

From Yasir on Sat, Oct 08, 2016 at 10:45:06 from 99.20.240.16

You are running double digits consistently no that is awesome we know you fast the speed will come :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.258.000.000.008.25

I think this is the first time I've run a 6 minute mile in over a year. Hopefully things are coming together but it's been hard to keep a consistant running schedule with all of the traveling we've been doing. Just the little drop in temperature made a huge difference today! 63 degrees, 72% humidity, 54 degree dewpoint, 157 lbs

Mile Time
1 7:40:00
2 7:39:00
3 7:34:00
4 7:25:00
5 7:26:00
6 7:20:00
7 7:10:00
8 6:56:00
   
   
0.25 Cool-Down
Total 59:10:00
Pace 7:23:45

Altra-Instinct-Blue Miles: 8.25
Comments
From Hillbilly Runner on Sun, Oct 09, 2016 at 18:32:36 from 76.122.210.58

Nice run !!! Looks like you're getting back to your " Old Form" Good for you

From Russ on Mon, Oct 10, 2016 at 15:30:26 from 74.114.3.253

Wow, nicely done!

From Dan on Tue, Oct 11, 2016 at 16:47:47 from 96.10.211.90

Picking up nicely! You should come to Indy.

From Yasir on Wed, Oct 12, 2016 at 09:01:22 from 99.20.240.16

wow these are good number specially finishing up with the 6 miler. Nice running,

From Tom Slick on Wed, Oct 12, 2016 at 12:08:29 from 70.12.151.79

You are at 157 lbs, good on you, I wish I could get my act together and get down to 160 before the CIM. I'm at 165lbs now and headed in the right direction....

From I Just Run on Thu, Oct 13, 2016 at 20:35:43 from 199.38.187.9

Feeling much better but having a really hard time finding the time to get enough runs in. 30 miles a week without any cross training just doesn't seem like enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.350.000.000.0016.35

Much better weather finally....! 53 degrees, 71% humidity, 54 degree dew point, 158 lbs.

Mile Time
1 8:42:00
2 8:51:00
3 8:44:00
4 8:42:00
5 8:21:00
6 8:30:00
7 8:32:00
8 8:09:00
9 7:58:00
10 8:08:00
11 8:23:00
12 8:30:00
13 8:09:00
14 8:05:00
15 8:03:00
16 7:41:00
.10 Mile Warm-Up
.25 Mile Cool-Down  
Total 133:28:00
Pace 8:20:30

 

Altra-Instinct-Blue Miles: 16.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.252.000.000.0010.25

Back to hot and humid.




Mile Time
1 7:59:00
2 8:12:00
3 8:04:00
4 8:08:00
5 8:08:00
6 8:10:00
7 8:11:00
8 8:05:00
9 8:06:00
10 7:23:00
.25 miles cool-down  
Total 80:26:00
Pace 8:02:36

68 degrees, 100% humidity (very foggy), 68 degree dewpoint 

Altra-Instinct-Blue Miles: 10.25
Comments
From Dan on Fri, Oct 14, 2016 at 09:59:43 from 71.72.159.140

The weather keeps toying with you. Foggy runs always mess with me because it seems like you start sweating at 0.01 miles in. Nice running!

From Yasir on Sat, Oct 15, 2016 at 13:20:13 from 99.20.240.16

Strong finish with that 7:23 miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Not feeling like a runner...

Mile Time
1 9:23:00
2 9:08:00
3 9:10:00
4 9:28:00
5 8:57:00
6 9:07:00
7 9:25:00
8 9:21:00
9 9:38:00
10 9:32:00
11 8:26
Total 101:35:00
Pace 9:14:05

Altra-Instinct-Blue Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in the middle of the day...91 degrees.

Mile Time
1 8:13:00
2 8:34:00
3 8:36:00
4 8:43:00
5 8:32:00
   
Total 42:38:00
Pace 8:31:36

Altra-Instinct-Blue Miles: 5.00
Comments
From Yasir on Wed, Oct 19, 2016 at 07:10:32 from 99.20.240.16

why would you even run in a 91 deg weather? lol

From Tom Slick on Wed, Oct 19, 2016 at 08:30:19 from 168.179.159.166

91*, are you nuts!

From Yasir on Thu, Oct 20, 2016 at 06:05:33 from 99.20.240.16

are you hydrated?

From Yasir on Thu, Oct 20, 2016 at 14:38:28 from 99.20.240.16

Flatlander!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

 I'm so sick of this hot weather...!!! 76 Degrees, 93% Humidity, 73 Degree Dewpoint, 155 lbs.

Mile Time
1 7:33:00
2 7:37:00
3 7:20:00
4 6:52:00
   
   
Total 29:22:00
Pace 7:20:30

Altra-Instinct-Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

Finally had a good day for running.... 51 Degrees, 74% Humidity, 45 Degree Dewpoint, 153 lbs.

Mile Time
1 7:46:00
2 8:01:00
3 7:37:00
4 8:12:00
5 7:25:00
6 7:22:00
7 7:35:00
8 7:38:00
9 7:13:00
10 6:57:00
   
Total 75:46:00
Pace 7:34:36

Altra-Instinct-Blue Miles: 10.00
Comments
From Rhett on Fri, Oct 21, 2016 at 23:47:37 from 66.185.237.180

Perfect running weather and it looks like you had a solid run to go with it.

From Yasir on Sat, Oct 22, 2016 at 00:33:05 from 99.20.240.16

51 in Texas what happened to global worming. Look at those 7 minutes milers

From I Just Run on Sat, Oct 22, 2016 at 07:56:47 from 199.38.187.9

Felt good guys...thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

This is the fastest I've run in over a year!

45 Degrees, 89% Humidity, 43 Degree Dewpoint

Mile Time
1 7:18:00
2 7:26:00
3 7:13:00
4 7:12:00
5 7:23:00
6 7:33:00
7 6:52:00
0.25 cool-down
Total 50:57:00
Pace 7:16:43

Comments
From Tom Slick on Sat, Oct 22, 2016 at 08:35:49 from 107.34.178.93

good on you Bro IJR - good on you, looks like the long journey back is now a success....now you just need to dial in your training for your next two races and go have some good ol' running fun!!!!

From Dan on Sat, Oct 22, 2016 at 08:53:10 from 71.72.159.140

Cool weather after logging those other miles in the heat. NICE RUN!

From Yasir on Mon, Oct 24, 2016 at 16:19:50 from 99.20.240.16

I love how you always finish strong. Nice fast running on this one.

From Rhett on Wed, Oct 26, 2016 at 14:52:20 from 24.121.249.174

Looks like things are going great in preparation for your upcoming half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Runs are beginning to have a few more MP pace miles. Still struggling with warm weather and high humidity  om most runs. The couple of days I've have 50's and lower humidity the runs have been much better.

51 Degrees, 74% Humidity, 45 Degree Dew Point (great conditions for me!)

Still had some juce in tank at the end of the run.

Mile Time
1 7:57:00
2 8:23:00
3 7:57:00
4 7:45:00
5 8:31:00
6 7:43:00
7 8:32:00
8 7:59:00
9 8:23:00
10 8:10:00
11 8:02:00
12 7:48:00
   
.25 Mile Cool-Down  
Total 97:10:00
Pace 8:05:50

Altra-Instinct-Blue Miles: 12.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Out really late last night so I decided to ride this afternoon. 22 miles @ 17 mph. Not that fast but better than rides a few weeks ago.

Trek (Road Bike) Miles: 22.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.000.000.0010.25

Didn't know what to expect today after a longer run on Monday, a bike ride yesterday and not enough sleep. Not too bad a run with a few MP miles in there. Still the weather is ideal... 64 Degrees, 92% Humidity, 62 Degree Dewpoint.

My legs are beginning to have the race pace finish in them but my cardio is still suffering a little.

Mile Time
1 8:18:00
2 8:11:00
3 8:01:00
4 7:49:00
5 7:57:00
6 8:02:00
7 7:55:00
8 7:36:00
9 7:48:00
10 6:59:00
   
Total 78:36:00
Pace 7:51:36

Altra-Instinct-Blue Miles: 10.25
Comments
From Tom K on Thu, Oct 27, 2016 at 14:03:04 from 66.87.148.130

Fast stuff, bro.

From Dan on Thu, Oct 27, 2016 at 18:35:03 from 71.72.159.140

Nice running, you keep getting stronger. I know what you said on my comments, but your improvement is very noticeable :)

From Tom Slick on Sat, Oct 29, 2016 at 12:27:22 from 107.34.164.201

36 days till show time for you at the R&R. Looks like you are almost ready to pull off a great run in S.A.....way to come back from the brink of death.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.255.000.000.0020.25

I couldn't wait on cooler weather anymore o I went ahead and attempted a 20 miler. It was very foggy with basically no visibility. 67 Degrees, 97% Humidity, 64 Degree Dew point.

8:40

9:01

8:58

8:42

8:56

8:44

9:09

8:39

8:36

8:46

8:29

8:45

8:24

8:27

8:19

8:05

8:21

7:51

8:06

7:24

20 mile avg - 8:31

Altra-Instinct-Blue Miles: 20.25
Comments
From Yasir on Sat, Oct 29, 2016 at 13:24:39 from 99.20.240.16

and that's how you run a 20 miler wow you are becoming you again 7:24 for the final mile or that was a typo.

From I Just Run on Sat, Oct 29, 2016 at 18:50:40 from 64.134.149.141

Yasir,

Yes...you're right, it should have been faster but i walke about 10 seconds at the first of it.

From Tom K on Sat, Oct 29, 2016 at 18:55:14 from 66.87.122.223

Strong finish! And oodles of miles! Weren't you just super-injured? Great come back!

From Dan on Sat, Oct 29, 2016 at 19:04:55 from 71.72.159.140

Dude, impressive! Nice long run and finish!

From Tom Slick on Sun, Oct 30, 2016 at 06:22:03 from 107.34.245.20

Long runs are supposed to be a minute or two per mile slower than MP. Great long run trainer Bro Preston. I'm just getting ready to head out for my 21 miler this morning.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Still a little sore and tired from my 20 miler Saturday so i ran 13 easy miles. Hopefully I can pick the pace back u tomorrow.

64 Degrees, 94% Humidity, 63 Degree Dew point, 158 lbs. 13 miles @ 8:44 Avg Pace.

Comments
From Rhett on Tue, Nov 01, 2016 at 09:49:04 from 24.121.249.174

Looks like a perfect recovery pace to me.

From Tom Slick on Tue, Nov 01, 2016 at 12:37:15 from 70.12.227.239

you've got 33 days till showtime at R&R

From Dan on Wed, Nov 02, 2016 at 07:56:32 from 71.72.159.140

Nice work following that 20 for sure. Good to see it!

From I Just Run on Wed, Nov 02, 2016 at 22:47:10 from 199.38.187.9

Fast run on Wednesday and hopefully another 20 miler on Friday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.005.007.25

Time to run a little faster!

1.25 miles warm-up then 5 miles fast.

6:44

7:00

7:23

7:07

7:21

7:07 Avg Pace (3 & 5 hills)

Pretty much all I could do without pulling out the race effort finish.

This is a 3:20 marathon pace run but I dont think I'm really here)

Still hot...72 Degrees, 98 % Humidity, 74 Degree Dew Point.

Altra-Instinct-Blue Miles: 7.25
Comments
From Tom Slick on Thu, Nov 03, 2016 at 16:52:46 from 107.34.131.79

I hate the looks of the heat your training in but the humidity looks even worse.....just a few days left till taper time and one last week for speed training........get the mental portion under control and the rest will fall into place....Yo! 30 days and a couple of hours and it's go go time. Your gunna do great!

From Dan on Thu, Nov 03, 2016 at 17:53:34 from 71.72.159.140

Impressive! You have to be happy with that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.150.000.000.0020.15

Wow...this run hurt at the end. The heat and humidity got to me today. Lost 5.5 lbs on the run and really lactated up on the last 5 miles. 2nd and last 20 miler before the race.

8:13

8:21

8:18

8:06

8:20

8:13

8:31

8:16

8:14

8:09

8:12

8:23

8:02

8:18

8:15

8:31

8:55

8:24

8:48

8:15

.15 Cool down

8:20 Avg Pace

70 degrees, 94% Humidity, 66 Degree Dew point, 156 to 150.5 lbs (lost 5.5 lbs)

Altra-Instinct-Blue Miles: 20.15
Comments
From Tom Slick on Sat, Nov 05, 2016 at 14:39:46 from 174.154.221.140

nice workout, super consistent splits.

From Yasir on Sat, Nov 05, 2016 at 18:27:03 from 23.25.19.93

Beast mode. I think you are back

From Dan on Sat, Nov 05, 2016 at 20:09:28 from 71.72.159.140

Consistent.... good... 5 pounds!? Sell a book dude- people will by that weight loss formula. Ask Tom K.

From I Just Run on Mon, Nov 07, 2016 at 08:04:32 from 107.77.76.120

I'm very curious how this will translate to better times, when the weather gets better. This has been a hard training cycle withe the foot surgery recovery, the hot weather and the busy schedule and only running 30-35 miles a week and no cross training.

From Tom Slick on Mon, Nov 07, 2016 at 15:49:21 from 168.179.159.166

It sounds like you have done the best you could considering the injuries and conditions....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running for me today but Callie, my daughter, ran her first marathon, the NYC Marathon!

I was very proud of her finishing in 4:14:39....!

CONGRATULATIONS CALLIE...!!!

Comments
From Yasir on Mon, Nov 07, 2016 at 10:43:41 from 99.20.240.16

Love it you better be proud. Congrats

From Dan on Mon, Nov 07, 2016 at 16:00:39 from 65.26.157.212

SWEET!! Yes I would be extremely proud! Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.357.000.000.007.35

After a trip to see Callie (my daughater) run the NYC Marathon and 3 days off from running....

Got home at 2am so needless to say I didn't get up early to run.

Progressive Run...

 
Mile Time HR
1 7:59:00 134
2 7:54:00 153
3 7:52:00 154
4 7:47:00 154
5 7:39:00 151
6 7:15:00 155
7 6:51:00 162
0.35 cool-down  
Total 53:17:00 152
Pace 7:36:43  

 

 

 

66 Degrees, 94% Humidity, 64 Degree Dewpoint, WT 160/156 lbs.

Really hard to tell where I am fitness wise. My legs feel good but my cardio is suffering. I'm hoping this is just because of the warm, humid weather and that things will improve greatly when the temperature drops...hopefully in two weeks for the Chosen Half Marathon! 

Altra-Instinct-Blue Miles: 7.35
Comments
From Hillbilly Runner on Wed, Nov 09, 2016 at 05:46:18 from 173.191.121.34

Look at those times and HR. You're getting there in a hurry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Easy recovery run. Got another HR monitor...I'm happy!

Mile Time HR
1 9:34:00 126
2 9:36:00 127
3 9:30:00 122
4 9:36:00 129
5 9:33:00 128
6 9:34:00 122
7 9:32:00 127
0.35 cool-down  
Total 66:55:00 126
Pace 9:33:34  

   
   
   
 
Altra-Instinct-Blue Miles: 7.25
Comments
From Dan on Wed, Nov 09, 2016 at 20:05:42 from 71.72.159.140

HR Monitor.... Good! and Bad! Perspectives! Nice running!

From I Just Run on Thu, Nov 10, 2016 at 23:40:36 from 107.77.64.63

My pain sensors don't work very well, that's why I like the HR monitor. 😊

From Tom Slick on Sat, Nov 12, 2016 at 09:14:16 from 107.34.196.12

Nice run....How are your nerves? Are you getting butterflies in the 'ol stomach anticipating the SA R & R soon approaching? Are you ready for taper time this time around?

I wish I could duplicate your CIM time this Dec 4, but it's not going to happen for this old guy!!!!I'm just hoping that I can get enough outta this old guy body to get a BQ for 2017.

From Yasir on Sat, Nov 12, 2016 at 09:16:43 from 99.20.240.16

Nice easy run those are my favorite. No pain sensor lol that's why you are a good runner lol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.605.005.000.0011.60

Pretty good tempo run today building up to the race this weekend. I don't believe this will translate to a really fast half marathon but hopefully respectful.

1 Mile Warm-up @ 8:35 - HR 122  
1 7:22:00 138 70%
2 7:42:00 148 77%
3 7:40:00 151 79%
4 7:42:00 152 80%
5 7:34:00 154 81%
6 7:22:00 153 80%
7 7:27:00 155 82%
8 7:01:00 155 82%
9 7:15:00 158 84%
10 6:54:00 164 87%
.6 Mile Cool-down      
Total 73:59 153 80%
Pace 7:23:54    

Still not great running weather at 55 degrees, 100% humidity, 55 degree dewpoint. 

Altra-Instinct-Blue Miles: 11.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.1020.000.000.0020.10

Last 20 miler before the half next weekend and the full marathon in 4 weeks. Time and effort wise, it compares with similar 20 milers 4 weeks out from race day. The effort seemed good except for the last 3 miles but the HR effort was good. May be just because I have really been run down not getting enough rest and sleep lately. The weather was okay at the start but got too hot late in the run.

 

Mile Time HR HR %  
1 7:59:00 131 65%  
2 8:05:00 144 74%  
3 7:58:00 143 74%  
4 7:56:00 143 74%  
5 7:59:00 146 76% 7:59:24
6 7:55:00 141 72% 141
7 8:11:00 146 76%  
8 7:54:00 145 75%  
9 7:41:00 146 76%  
10 7:47:00 150 78% 7:53:36
11 7:45:00 145 75% 146
12 7:58:00 148 77%  
13 7:35:00 151 79%  
14 7:38:00 154 81%  
15 7:44:00 157 83% 7:44:00
16 7:29:00 155 82% 151
17 8:03:00 159 84%  
18 7:35:00 155 82%  
19 7:54:00 159 84%  
20 7:41:00 163 86% 7:44:24
        158
Total 156:47:00 149 77%  
Pace 7:50:21     WT
Temp 54/65 Humidity 94 156
Dew Point 52/56 Wind 7 153

Altra-Instinct-Blue Miles: 20.00
Comments
From Tom Slick on Sat, Nov 12, 2016 at 12:30:15 from 174.154.97.122

Nice last long run, be careful on you 1/2er next weekend not to blow up all that you have trained for!!!!! And Good luck to you at the SA R&R......

From Tom K on Sun, Nov 13, 2016 at 06:44:39 from 71.203.24.182

Strong Work, Brother.

From Yasir on Sun, Nov 13, 2016 at 06:53:46 from 99.20.240.16

like always finishing faster than you start you gonna be ok on your next 2 races running this strong. good luck.

From Dan on Sun, Nov 13, 2016 at 21:24:42 from 71.72.159.140

STRONG - Looking like you are ready to race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Wow...This was the first Interval Trainging I have done in probably a year and a half...???

I started out with good intention to run really fast but at mile 5 I just couldn't keep it up so I ran that one pretty slow. The last ones are quit a bit slower than I target of 6:00 Pace.

Doing Intervals on the hills is just tough!

Mile Time HR HR % Max HR
1.6 Warm-Up @ 10:00 Pace    
800m 5:58:00 137   168
  Recovery      
800m 5:42:00 145   157
  Recovery      
800m 5:34:00 153   160
  Recovery      
800m 6:18:00 152   166
  Recovery      
800m 7:28:00 144   164
  Recovery      
800m 6:07:00 151   156
  Recovery      
800m 6:36:00 148   165
  Recovery      
800m 6:10:00 147   163
  Recovery      
0.5 Cool-Down @ 13:00 Pace  
Avg Time 6:14:08 147    

 

 

Altra-Instinct-Blue Miles: 7.00
Comments
From Yasir on Wed, Nov 16, 2016 at 10:10:53 from 99.20.240.16

I think those are 1600 not 800m right? I know you are way faster than that!

From Dan on Wed, Nov 16, 2016 at 17:45:31 from 72.240.15.254

I think he is putting pace - not actual time- Nice workout! It must be nice being able to hammer these out without that dreadful foot pain!

From I Just Run on Wed, Nov 16, 2016 at 22:29:56 from 199.38.187.9

Yes, this is pace and not time. Wow, this was tough on the road. I wish I had done it on a flat track, I believe I could keep them all below 6 on the flat ground.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.000.005.006.60

Another short but fast run. With the hills it makes it a little tough to keep a fast even pace. Hoping for all 5 below 7:00. Now a couple of days rest before the Half Marathon on Saturday.

Mile Time HR HR %
1 Mile Warm-up @ 8:64 pace, 124 HR
1 6:47:00 146 76%
2 7:04:00 160 85%
3 7:01:00 162 86%
4 6:55:00 166 88%
5 6:54:00 169 89%
.6 Mile Cool-down    
0.35 cool-down    
Total 34:41:00 161 84%
Pace 6:56:12    

Altra-Instinct-Blue Miles: 6.60
Comments
From Yasir on Fri, Nov 18, 2016 at 17:38:38 from 99.20.240.16

this what you call a workout. Good luck tomorrow don't keep us waiting for the results :-)

From Hillbilly Runner on Sat, Nov 19, 2016 at 06:03:22 from 76.122.210.58

Really nice run Good luck on Saturday

Race: Chosen Half Marathon (13.1 Miles) 01:34:06, Place overall: 19, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.120.000.0013.12

Here's the report:

This is kinda my "where am I in my training race". I've raced it now 5 years in a row this being my 2nd fastest time. They did change it from an out and back to a point to point last year. I believe the point to point is a little tougher even though overall its now a little more downhill.

My goal in this race consisted of three things: 1) Don't run the first mile too fast (goal was 7:30), 2) Run mile 10 below 8:00, 3) Run mile 13 below 7:00. The rest was to be run at a comfortably hard pace.

I actually surprised myself in the results and realizid I left some on the course after I was done. With allof the hot weather I've been training through, and the inconsistent training, my confidence was wavering.

Luckily the weather just happened to turn cool on the exact day of the race! About 50 degrees to start and 60 degrees at the finish. I now feel more confident going into the full marathon in two weeks. This time equates to about a 3:17 marathon but I'm not going to be that bold but probably shoot for about 3:25.

Here's the splits:

PACE HR

1) 7:23 145

2) 7:15. 157

3) 7:13 161

4) 7:17 161

5) 7:17 159

6) 7:21 160

7) 7:05 160

8) 7:14 160

9) 7:14 161

10)7:40 164

11)6:54 166

12)7:12 169

13)6:26 172

13.3)0:28

Time: 1:34:06 HR 161

My normal HR Avg. Has always been 165-166. I think I could have pushed it to the mid 160's through the middle of the race and gained a minute or so.

Fun race! I felt great afterwards. :-)

Altra-Instinct-Blue Miles: 13.12
Comments
From Dan on Sat, Nov 19, 2016 at 10:21:17 from 71.72.159.140

WINNING THE AGE GROUP! SWEET! I am very happy for you, great job!!

From Tom Slick on Sat, Nov 19, 2016 at 11:10:05 from 70.12.222.152

Today was a good day for you! Very well done and you brought home the gold! Sounds like you have very well managed your recovery and your back in the game big time!!!! Congrats!

From Yasir on Sat, Nov 19, 2016 at 14:16:33 from 99.20.240.16

yes sir you are back nice run. Thanks for the quick update.

From Tom Slick on Sat, Nov 19, 2016 at 15:34:49 from 107.34.43.152

Does your 2 week taper begin today?

From I Just Run on Sat, Nov 19, 2016 at 22:27:06 from 107.77.72.85

Dan, The age group win was good (I'm 56) but there was a 54 yr old who won 3rd overall with a 1:23! I was 3rd in the masters.

Tom, Yes I am pleased. I finally feel like I can run again.

Yasir, I posted the time quickly just for you. Thanks for cheering me on. Can't wait to someday run with you!

Tom, The taper kinda starts now but I do have one more 10 miler at slight below marathon pace for Friday or Saturday.

From Tom Slick on Sun, Nov 20, 2016 at 06:40:15 from 174.154.126.100

Again, nice halfer! Now its time to get your head into the R & R in 14 days. Good luck!

From Russ on Mon, Nov 21, 2016 at 16:29:00 from 74.114.3.253

Wow, nice job Preston! Great race. He's baaaack!

From Dan on Mon, Nov 21, 2016 at 19:13:21 from 71.72.159.140

Nice recap. You deserved a great race! Looking forward to your marathon :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

On my 2 week taper for the R&R Marathon. This plan still has me running some fast miles but the distances are short. 3 miles @ below 7:00 pace was the goal with 2 miles warm up and 10 minute cool-down. The cool-down was a little long as I decided to just run my loop and do the workout.

I was really pleased with a 2 mile warm up at 8:02 and 131 HR. It felt really easy. The first mile and a half of the three miles was pretty easy but the last mile and a half was a little difficult. I think my legs are still a little tired from the race. My left calf said hello.

Mile Time HR HR %
2 Mile Warm-up @ 8:02 pace, 131 HR
1 6:58:00 146 76%
2 6:58:00 160 85%
3 6:49:00 162 86%
.2.5 Mile Cool-down    
Total 20:45:00 156 82%
Pace 6:55:00    

The weather got a little warm again at 66 degrees and 87% humidity.

 

 

 

Altra-Instinct-Blue Miles: 7.50
Comments
From Yasir on Wed, Nov 23, 2016 at 12:14:03 from 99.20.240.16

Tell your left calf to stop talking to you we have no time for that :-) I think you are ready focus on rest but you what you are doing let;s go get them happy thanks giving.

From Dan on Wed, Nov 23, 2016 at 19:32:00 from 207.174.149.254

Nice work, I think your body and training is coming together at the right time. :) OH and have a Great Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.006.50

Another short but fast Repeat day. I sure haven't done much of this in a long time. The more I did, the faster it felt like my legs would go. One more 10 mile run on Saturday, then it's easy sailing until the marathon next weekend. 55 Degrees, 76% Hunidity, 48 Degree Dew Point.

HAPPY THANKSGIVING TO ALL ... !!!

Mile Pace HR
2 Warm-Up @ 8::03 Pace
800m 5:58:00 151
400m Recovery  
800m 5:57:00 155
400m Recovery  
800m 5:56:00 152
400m Recovery  
800m 5:53:00 153
400m Recovery  
800m 5:48:00 153
1 Cool-Down @ 13:00 Pace
Avg Pace 5:54:24 153

Altra-Instinct-Blue Miles: 6.50
Comments
From Yasir on Fri, Nov 25, 2016 at 05:23:21 from 99.20.240.16

Happy thanks givings to you and your family. Good time to be carbs loading during thanks givings :-).

From Rhett on Sat, Nov 26, 2016 at 15:05:03 from 199.192.103.24

What's up with you and Yasir doing repeats on thanksgiving? Crazy!

From I Just Run on Sat, Nov 26, 2016 at 15:45:08 from 166.137.118.93

I did mine before turkey!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2510.000.000.0010.25

Last hard, medium long run before the R&R Marathon next Sunday. I think all parts are good except for my left calf that has had a slight twinge on the last couple of runs. Today was supposed to be 10 at my goal marathon pace but I uped the pace a little...not sure exactly why, but it felt good.

Mile/Pace/HR

1. 7:36 131

2. 7:31 147

3. 7:19 149

4. 7:19 147

5. 7:22 151

6. 7:26 150

7. 7:35 152

8. 7:19 155

9. 7:10 154

10.7:04 160

Total 1:13:54

Avg Pace 7:23

Avg HR 149

Temp-55, Humidity-71, Dew Point-46

I need to loik back and compare this HR effort with some other similar runs but I think it's pretty good. Next week will tell the tale!

Altra-Instinct-Blue Miles: 10.25
Comments
From Yasir on Sun, Nov 27, 2016 at 09:00:14 from 99.20.240.16

you are just fit and ready to race man that's why you cant run slow :-) its to chill and gain few pounts eat.......

From I Just Run on Mon, Nov 28, 2016 at 09:09:01 from 166.137.118.93

Yasir...I hope you are right!

From Tom Slick on Mon, Nov 28, 2016 at 09:56:00 from 168.179.159.166

the works over, now its time to enjoy the run at the R&R.....

From I Just Run on Mon, Nov 28, 2016 at 19:48:57 from 199.38.187.9

TS...I'm already feeling lazy! 😊

From Dan on Tue, Nov 29, 2016 at 19:29:54 from 71.72.159.140

Your lazy is better than most peoples not lazy! Well done, I am excited for your results. :)

From Rhett on Tue, Nov 29, 2016 at 21:19:30 from 66.185.237.180

Looks like you felt great. I hope you feel the same on race day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.006.75

Only 6.75 miles but 2 of them were fast 400m repeats. Ouch...not used to running fast...but I like it!

Mile Pace HR
2 Warm-Up @ 8::45 Pace @  HR 128
400m 5:52:00 135
400m Recovery  
400m 5:55:00 135
400m Recovery  
400m 5:42:00 145
400m Recovery  
400m 5:38:00 145
400m Recovery  
400m 5:36:00 146
400m Recovery  
400m 5:32:00 142
400m Recovery  
400m 5:26:00 143
400m Recovery  
400m 5:29:00 145
400m Recovery  
0.75 Cool-Down @ 12:30 Pace

Avg Pace

5:38:45

142

Altra-Instinct-Blue Miles: 6.75
Comments
From Hillbilly Runner on Thu, Dec 01, 2016 at 06:03:50 from 76.122.210.58

That's was a good workout. I thought you were in Taper mode. You're going to kill this marathon

From Yasir on Thu, Dec 01, 2016 at 15:30:06 from 99.20.240.16

sleep, eat, and try to remain sane. You almost there.

From Rhett on Fri, Dec 02, 2016 at 11:56:49 from 24.121.249.174

IJR, have a great run on Sunday. I hope you have amazing weather and the wind is always at your back!

From I Just Run on Fri, Dec 02, 2016 at 13:34:16 from 107.77.100.56

The weather may be tough (for me), upper 40's 90% chance of rain/thunderstorms....BURRRRR...!!!!

From Tom Slick on Fri, Dec 02, 2016 at 13:35:27 from 174.238.132.190

Well Brother Preston, when do you leave for the R& R? I know your going to do exceedingly well. Knock'em dead ang go for the gold!!!! I will be waiting to read your race report.....

From I Just Run on Fri, Dec 02, 2016 at 19:31:50 from 199.38.187.9

The race is local for me, only an hour away. The weather conditions are not favorable for me ...we'll see how it goes. Thanks for the encouragement everyone and good luck to you Tom Slick running the CIM!

From Dan on Sat, Dec 03, 2016 at 07:22:35 from 71.72.159.140

I see they are running the 10K today, but canceled the kids run. Hopefully you'll get a nice break in the weather for the Marathon. You have worked hard to be ready and would love to see you have a great race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Reviewing my milage and realized I missed an entry.....

Altra-Instinct-Blue Miles: 4.00
Race: San Antonio Rock and Roll Marathon (26.219 Miles) 03:33:09, Place overall: 125, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

This was a pretty wet, cold and windy race but overall I hit my goal of a Boston Qualifying time. Going into this race I was targeting a 3:25 and really though I could do that and even better but I believe I made a rookie mistake that cost me lots of time in the race and created a lot of undue pain!

Because the weather was forcasted to be so nasty with lots of rain, I decided at the last minute to run in my racing shoes that are very light weight and do not absorb any water. Well, I didn't think about the fact that the shoes are much differenet than my training Altras I've been running in since I had my foot operation. I believe the difference in shoe profile created stress on my calves that they were not used to causing the quick and severe calf pain.

I have never had any calf tightness in a race before, it is usually my quads that give me problems. In this race both calves started to tighten up around mile 7 and continued to get tighter throughout the race. Around mile 15, where I planned to make my move and increase the pace I started to get some major cramping, I realized I had better just maintain and see if I could finish. From this point on in the race it was a concentrated effort to just keep moving and try to avoid a complete lock up.

So here's the lesson learned AGAIN .... DO NOT CHANGE YOUR GEAR BEFORE A RACE...!!!!

Regarding the race, I was impressed with the course and race setup and activities. The course seemed very flay with only a few small hills (over bridges and under underpasses). If the weather was better I would have really enjoyed this race as it ran through downtown, by the Alamo and around a very nice park area. It also had a section where the course doubled back on itself, which I like, as you can see and talk to the runners coming your was, seeing the leaders and many of the other participants along that portion of the course. 

Because it was cold and rainy, I sat in my car as long as I could before going to the starting line of the race. It was about a mile walk to the start and I actually got to the corrals later than I should have and could not get into the proper corral so I started way...way back with the 5:00 marathoners. Because of this I did start out a little slower than I planned but it probably didn't hurt based on my overall race.

Below are my splits:

San Antonio Rock & Roll Marathon
12/7/2014
Mile Time HR HR %  
1 8:25:00 154 81%  
2 8:07:00 160 85%  
3 8:03:00 160 85%  
4 8:17:00 160 85%  
5 7:42:00 160 85% 8:06:48
6 7:52:00 160 85%  
7 7:54:00 158 84%  
8 7:59:00 158 84%  
9 7:52:00 157 83%  
10 7:43:00 159 84% 7:52:00
11 8:02:00 160 85%  
12 8:01:00 159 84%  
13 7:55:00 157 83%  
14 8:01:00 159 84%  
15 7:53:00 160 85% 7:58:24
16 7:54:00 160 85%  
17 8:00:00 160 85%  
18 8:08:00 160 85%  
19 7:51:00 164 87%  
20 7:59:00 165 87% 7:58:24
21 8:16:00 166 88%  
22 8:30:00 164 87%  
23 8:34:00 165 87%  
24 8:35:00 166 88%  
25 8:46:00 166 88% 8:32:12
26 8:49:00 165 87% 103:52:00
26.2 2:01:00 176 94% 107:16:00
Total 3:33:09 161 85%  
Pace 8:08:08      

 

Saucony Kinvara 2 (Race Shoes) Miles: 26.20
Comments
From Rhett on Sun, Dec 04, 2016 at 13:16:21 from 66.185.237.180

Great job. What a difference a year makes. I'll be anxiously awaiting the report.

From Dan on Sun, Dec 04, 2016 at 17:53:29 from 71.72.159.140

I looked it up! Solid race, looking forward to the details.

From Tom K on Mon, Dec 05, 2016 at 05:07:20 from 66.87.122.138

Awesome.

From Yasir on Mon, Dec 05, 2016 at 07:39:56 from 99.20.240.16

Nice work Preston lucky 333. get some rest and give us details I heard the weather was not the best.

From Yasir on Mon, Dec 05, 2016 at 13:34:09 from 99.20.240.16

Awesome report I had the same Calf pain mile 24 to finish for the first time because of moving to Gtravity III light wight shoes from my typical Brooks. Marathon is bout over coming and you did great race sorry about the wet windy weather you cant do anything about that.

From Rhett on Tue, Dec 06, 2016 at 08:48:13 from 24.121.249.174

If you were already cramping at mile 15 and you were still able to BQ, you are a beast! It is so hard to run once the cramping starts.

From Donald Davis on Tue, Dec 06, 2016 at 19:41:10 from 192.225.188.39

Wow, excellent job considering the conditions. I myself am from San Antonio and know how bitter a wet cold day can be in December. Maybe one day I will get back to San Antonio and run this race.

From Hillbilly Runner on Sat, Dec 10, 2016 at 08:32:02 from 76.122.210.58

Congratulations on a Great race in less than ideal conditions!!

From Tom Slick on Mon, Dec 12, 2016 at 14:14:16 from 70.12.255.159

Congrats on that big "BQ"! I remember my last two runs in Texas, the were cold, wet and windy and I was miserable as I can understand you were. Thanks for the great report, it lets me know that I don't want to run anymore races in bitter cold, wet and windy races in December, anywhere. I can't wait to meet up with you in Boston in April of 2018!

Way to Git'ter Done.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went to the gym and did 5 on the elliptical today. Still a little sore but it felt good to move and stretch the muscles. Also dit a round of light weights. It's been a while since I've done that so I will be sore tomorrow.

I'm starting another intense training schedule now, concentrating on my roping competition. Now that i don't have a full time job I've decided to make a run at some big money in team roping. I hit a nice few wins 2-3 years ago but not really concerned on it since. Next year at this time im planning to be in Las Vegas again competing for a quarter-million dollars....LET THE TRAINING BEGIN...!!!

Altra-Instinct-Blue Miles: 5.00
Comments
From Yasir on Fri, Dec 09, 2016 at 06:31:17 from 99.20.240.16

Why not lets go. Please educate us on roping a little more its sound like you are having fun doing it.

From Tom K on Sat, Dec 10, 2016 at 08:22:13 from 73.91.2.252

This roping stuff has always sounded really cool to me. Good luck, bro!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the elliptical....that's all.

Altra-Instinct-Blue Miles: 5.00
Comments
From Dan on Tue, Dec 13, 2016 at 19:47:33 from 24.154.3.99

Sometimes thats all you need :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.000.000.007.25

First road run since the marathon. I felt fine starting out but my calves got a little sore after about 4 miles...not too bad though.

7 Mile short loop, the weather was perfect at 45 degrees, 71% Humidity, 13 mph wind, 43 Degree Dewpoint.

Mile Time
1 7:48:00
2 7:48:00
3 7:51:00
4 7:40:00
5 7:50:00
6 7:55:00
7 7:23:00
0.25 cool-down
Total 54:15:00
Pace 7:45:00

Altra-Instinct-Blue Miles: 7.25
Comments
From Tom Slick on Thu, Dec 15, 2016 at 08:23:24 from 168.179.159.166

Good on you for getting out in the street! I'm planning on doing my first run on Sunday the 18th....

From Yasir on Fri, Dec 16, 2016 at 11:35:28 from 99.20.240.16

Nice run all under 8:00 mints

From Dan on Fri, Dec 16, 2016 at 17:11:09 from 71.72.159.140

Hey nice run, way to stay strong after the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.000.000.007.25

Another run around the small loop. Left calf is just slightly sore now. Just running to maintain for a while. 

Mile Time HR
1 7:54:00 155
2 7:57:00 149
3 7:39:00 147
4 7:56:00 152
5 7:47:00 158
6 7:31:00 160
7 7:17:00 167
0.35 cool-down  
Total 54:01:00 155
Pace 7:43:00  

 

Altra-Instinct-Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Competed at a small World Series Team Roping today in Sinton Texas. Made it through the second round with two partners but went out on the third with both. No win today but feeling good about my consistency. Next big competition is at the end of January.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

23 degrees and windy here today so I decided to go to the gym. Ran 5 miles on the elliptical and a round of upper body weights.

Altra-Instinct-Blue Miles: 5.00
Comments
From Yasir on Mon, Dec 19, 2016 at 16:58:21 from 99.20.240.16

You are not in Texas right? good job to get those miles in

From Dan on Mon, Dec 19, 2016 at 20:50:14 from 71.72.159.140

You are smarter than me, but in my defense I do not usually have a gym option.

From Rhett on Wed, Dec 21, 2016 at 11:07:52 from 66.185.238.62

Brrr, guess I should quit complaining about my 39 degree weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Small loop run. 7:45 pace.

Altra-Instinct-Blue Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the elliptical and some upper body weights. Thats all!

Altra-Instinct-Blue Miles: 5.00
Comments
From Rhett on Fri, Dec 23, 2016 at 15:52:27 from 66.185.237.180

Great x-training.

From Yasir on Fri, Dec 23, 2016 at 16:45:00 from 99.20.240.16

That's all :-) enjoy the holidays.

From Dan on Fri, Dec 23, 2016 at 19:35:32 from 71.72.159.140

Staying at it I see, but thats never ALL... :)

From Tom Slick on Sat, Dec 24, 2016 at 15:06:59 from 70.12.20.182

Have a Merry Christmas and a Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Great Christmas morning...got to run 10 miles with Callie!

Altra-Instinct-Blue Miles: 10.25
Comments
From Rhett on Sun, Dec 25, 2016 at 22:59:18 from 66.185.237.180

That's hardcore running in Christmas. I hope it was a wonderful day.

From Dan on Mon, Dec 26, 2016 at 19:19:14 from 71.72.159.140

Great Christmas run! Sounds like a great day for you all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with Callie. 9, 7:30, 9.

Altra-Instinct-Blue Miles: 3.00
Comments
From Hillbilly Runner on Wed, Dec 28, 2016 at 10:40:28 from 76.122.210.58

I bet you're enjoying these runs!!

From I Just Run on Wed, Dec 28, 2016 at 17:38:26 from 199.38.187.9

YesI am!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 Mile Progress Run with Callie. 9:15 to 8:30.

Altra-Instinct-Blue Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.505.002.000.007.50

Ran the small loop today. It was very windy so half my miles seemed very hard and the other half seemed very easy. :-O

Mile Time HR
1 7:42:00 136
2 7:44:00 153
3 7:24:00 155
4 8:00:00 157
5 7:31:00 159
6 7:10:00 158
7 6:54:00 166
0.35 cool-down  
Total 52:25:00 155
Pace 7:29:17  

Altra-Instinct-Blue Miles: 7.50
Comments
From Russ on Thu, Dec 29, 2016 at 21:37:39 from 24.72.195.9

Nice pace! And wind is for the birds.

From Tom K on Fri, Dec 30, 2016 at 05:49:58 from 71.203.24.182

That is some quick stuff! Nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.000.000.006.50

Last run with Callie for a while. Callie is training for the Revel Mt Charleston Marathon in Las Vegas April 29th.

Today we ran 6.5 miles with two miles at Callie's GMP 8:00.

Had fun running with her a few times.

These last 6.5 miles put me at 1,000 miles for the year. Half of those miles were the actual training miles for the R&R Marathon. Hopefully next year I will get to 1K much easier and earlier in the year!

Altra-Instinct-Blue Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
769.82196.3217.0017.001000.14
Altra - Green Miles: 15.10Altra - Instinct Miles: 532.72Trek (Road Bike) Miles: 149.00Altra-Instinct-Blue Miles: 346.92Saucony Kinvara 2 (Race Shoes) Miles: 26.20
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: