High-Octane

The Woodlands 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
201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

 

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

Started Running (6/1/10) @ 50 Yrs Old

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

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

Short-Term Running Goals:

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

Upcoming Races: 

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

Long-Term Running Goals:

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

Personal:

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

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

I started running in the spring of 2010.

I Just Run               

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 656.81
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 146.57
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 430.23
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 1256.25
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 520.10
Altra Paradigm Black Second Pair Lifetime Miles: 7.00
Saucony Kinvara 2 Green (Race Shoes) Lifetime Miles: 145.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
759.64350.80112.453.001225.89
Altra Instinct Black Miles: 444.15Altra Paradigm Black Second Pair Miles: 7.00Brooks Racer ST 5 (Race Shoes) Miles: 7.25Saucony Kinvara 2 Green (Race Shoes) Miles: 45.70Trek (Road Bike) Miles: 28.00Saucony Kinvara 2 (Race Shoes) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.101.0010.000.0015.10

Well, the weather is getting colder. It was 28 degrees but a wind chill is 17 degrees....burrr!!! It's funny though, I guess I overdressed because I was really sweating by the end. I ran the first 4 with Callie, then took off to complete the total 15. My goal was to bring my avg down to 7:45 by the end. Mission Accomplished! I was hoping for a slightly lower HR, this was not much improvement over my last 15 mile run, but I did feel much stronger and continued to increase the pace to the end (last mile the fastest)! Glad to get the 15 out of the way. 15 will be my long run for one more week and then I jump to 20.

Mile Time HR HR %  
1 8:35:00 136 69%  
2 8:28:00 142 73%  
3 8:08:00 143 74%  
4 8:17:00 148 77%  
5 7:24:00 152 80% 8:10:24
6 7:45:00 149 78% 144
7 7:34:00 163 86%  
8 7:33:00 159 84%  
9 7:24:00 157 83%  
10 7:16:00 159 84% 7:30:24
11 7:35:00 165 87% 157
12 7:35:00 159 84%  
13 7:31:00 164 87%  
14 7:23:00 163 86%  
15 7:17:00 168 89% 7:28:12
.25 Mile Cool-Down     164
Total 115:45:00 155 81%  
Pace 7:43:00 Max HR 176 WT
Temp 28 Humidity 93  
Dew Point 27 Wind 14 154

Altra Instinct Black Miles: 15.10
Comments
From Tom Slick on Tue, Jan 02, 2018 at 17:31:17 from 66.87.126.91

Nice distance and splits! any way you get to 17* it's cold!

From I Just Run on Tue, Jan 02, 2018 at 17:38:23 from 199.38.187.9

Thanks Tom! 11 more miles still seems impossible at this time. :-)

From Russ on Thu, Jan 04, 2018 at 16:17:38 from 74.114.3.253

Nicely done! 15 miles in below 20F temps is a big deal, and glad to hear you were sweating by the end. My first couple years running I didn't quite have the gear I needed but would brave the cold for any distance. I ended up sick quite often, so it now makes me nervous to do a long run in the cold. Way to kill it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Running with Callie. Three months ago my HR was 160 on almost the same run.

50 degrees!

Mile Time HR
1 8:33:00 130
2 8:23:00 142
3 8:05:00 143
4 7:42:00 148
Total 32:43:00 141
Pace 8:10:45  
 
   
   
   
   
   
   

Altra Instinct Black Miles: 4.00
Comments
From Dan on Thu, Jan 04, 2018 at 06:34:46 from 74.140.172.126

It is exciting to see the body turn the corner from training. You getting some freezing temps yet?

From Russ on Thu, Jan 04, 2018 at 16:18:33 from 74.114.3.253

Glad you got a nice day! Nice HR run, very cool to see some quick improvement, especially at your advanced age (sarcasm...) :)

From I Just Run on Fri, Jan 05, 2018 at 10:08:26 from 199.38.187.9

Dan, our lowest was 18 degrees.

Russ, no sarcasm needed there. I am OLD! :-) But can outrun most of those young whippersnappers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Running without Callie today, her and Mat (her husband) went to Fredericksburg and hiked Enchanted Rock so I was on my own to run. 

A little slower than marathon pace as I consider that about 7:30-7:45. Anything below a 150 HR is typically pretty good/easy for me.

Mile Time HR
1 7:58:00 139
2 7:55:00 146
3 7:57:00 150
4 7:54:00 147
5 7:54:00 148
6 7:52:00 152
7 7:12:00 156
     
Total 54:42:00 148
Pace 7:48:51  

Altra Instinct Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Back running with Callie. We ran an easy 4 miles today since tomorrow is 10-12 miles and our last run together. 

48 degrees!

Mile Time HR
1 9:00:00 125
2 8:44:00 135
3 8:29:00 136
4 8:29:00 137
Total 34:42:00 133
Pace 8:40:30  

Altra Instinct Black Miles: 4.00
Comments
From Russ on Sat, Jan 06, 2018 at 17:19:46 from 67.138.48.135

Nice run! Sad she's got to go soon. Glad your weather is better! I had 42 degrees myself today: tights, long sleeve shirt with it pulled up to my elbows, took my gloves and hat off, and my jacket wrapped around my waist. Definitely not what I expected.

Hey, do you live anywhere near San Antonio? I'll be there in early April for a school board conference, would be fun to go for a run if you're anywhere nearby.

From I Just Run on Sun, Jan 07, 2018 at 08:43:39 from 166.137.125.26

Russ,

I do live close to SA. Let's make a plan to get together. When you know the exact dates and times let me know!

From Russ on Sun, Jan 07, 2018 at 16:49:27 from 67.138.48.135

Sweet! I fly in Friday 4/6 at 3 pm and fly out Tues 4/10 at 8 am. I don’t know my schedule yet, but I’m sure we can find a time in there for a nice run! Will be awesome.

From Rhett on Mon, Jan 08, 2018 at 09:54:57 from 66.185.238.62

Looks like you are going to have a great running year IJR.

From Tom Slick on Mon, Jan 08, 2018 at 11:23:06 from 173.117.231.250

IJR - Which marathons are you and Callie going to compete in to get a 2019 Boston qualification?

From Dan on Mon, Jan 08, 2018 at 18:44:02 from 74.140.172.126

Looking good man -you have to be loving running with your daughter so much lately.

From I Just Run on Mon, Jan 08, 2018 at 21:57:22 from 199.38.187.9

Russ, We'll make some plans when it gets a little closer!

Thanks Rhett!

Dan, Yes I've really enjoyed it but now it's over. :-(

From Tom Slick on Tue, Jan 09, 2018 at 09:20:38 from 173.117.242.204

IJR - She will be back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Last run with Callie. We did 10 together and then I ran 2 more by myself. Going to miss running and the time with her. She did talk me into running the SoCal Ragnar Relay with her in April!!!

Pretty fast last 2 miles. :-)

Mile Time HR HR % Max HR
1 8:35:00 123 60%  
2 8:59:00 128 63%  
3 8:53:00 128 63%  
4 8:36:00 127 63%  
5 8:58:00 131 65%  
6 8:55:00 135 68%  
7 8:56:00 134 68%  
8 8:56:00 131 65%  
9 8:59:00 139 71%  
10 8:44:00 134 68%  
11 7:17:00 151 79%  
12 6:57:00 161 85% 169
Total 102:45:00 135 68%  
Pace 8:33:45     WT
Temp 46 Humidity 80  
Dew Point 43 Wind   152

Altra Instinct Black Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.257.000.000.0015.25

I was not looking forward to this 15 mile run. On top of that, I had to do it in the evening and I hate to run in the evening! Overall it was okay but I got tired at the end and I know I'm going to be sore tomorrow!

12 miles on Saturday made me 50 miles for the week!!! It's been a long time since I hit 50 and now a 15 miler on Monday!

Mile Time HR HR % Max HR
1 8:10:00 133 67%  
2 8:23:00 142 73%  
3 8:13:00 143 74%  
4 8:05:00 146 76%  
5 7:55:00 145 75%  
6 7:46:00 146 76%  
7 7:53:00 143 74%  
8 8:10:00 145 75%  
9 8:29:00 148 77%  
10 7:31:00 146 76%  
11 7:37:00 150 78%  
12 7:56:00 153 80%  
13 7:53:00 153 80%  
14 7:49:00 153 80%  
15 7:30:00 159 84% 165
         
Total 119:20:00 147 76%  
Pace 7:57:20     WT
Temp 50 Humidity 58  
Dew Point 37 Wind 11 154

Altra Instinct Black Miles: 15.25
Comments
From Tom Slick on Tue, Jan 09, 2018 at 09:21:47 from 173.117.242.204

Outstanding training.....in so many ways!

From I Just Run on Tue, Jan 09, 2018 at 10:47:37 from 166.137.125.26

Thanks Tom, I Just Run.

From Rye on Tue, Jan 09, 2018 at 20:07:09 from 97.121.2.26

Solid run. Look for good things:)

From I Just Run on Tue, Jan 09, 2018 at 21:05:02 from 199.38.187.9

Training gets much tougher the next 3 weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Easy Miles...that's all.

Mile Time HR HR %
1 8:31:00 144 74%
2 8:56:00 134 68%
3 8:10:00 130 65%
4 8:31:00 138 70%
Total 34:08:00 137 69%
Pace 8:32:00    
Temp 37 Humidity 86
Dew Point 33 Wind 9

Altra Instinct Black Miles: 4.00
Comments
From Tom Slick on Wed, Jan 10, 2018 at 09:16:18 from 174.148.137.196

each and every mile counts...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.000.000.0010.25

It was very foggy this morning and I was not feeling like running 10 miles physically or mentally so I split the run into two runs, one in the morning and one in the evening. (Man it's great to be retired and have a part time business that affords me to do things like this! :-)

Morning:
Ran 5 miles at about 8:30 pace overall. Ran Fartlecks on the hills. Watch died after 2.5 miles. (41 degrees)
Evening:
Mile Time HR HR % Max HR
1 8:07:00 140 72%  
2 7:53:00 145 75%  
3 7:50:00 148 77%  
4 7:42:00 147 76%  
5 7:34:00 154 81%  
Total 31:32:00 145 75%  
Pace 7:53:00      

Altra Instinct Black Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 what is supposed to be easy. I guess I'm tired, it felt tiring.

Mile Time HR
1 9:02:00 142
2 9:01:00 135
3 8:56:00 134
4 9:00:00 137
Total 35:59:00 137
Pace 8:59:45  

Altra Instinct Black Miles: 4.00
Comments
From Tom Slick on Thu, Jan 11, 2018 at 19:50:36 from 66.87.126.23

Take a rest day, rebuild your mojo !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.255.002.000.0012.25

My legs are growing, I can feel them!

This was a good run. After feeling really tired for the last few days I stayed up until 1am last night and felt great this morning...figure that out...? 

Hit my mileage goal for the week. The next four weeks have 20 mile runs in them...Ahhhh..!!

The weather was great with very low humidity and dew point. :-)

Mile Time HR HR %
1 8:08:00 134 68%
2 8:01:00 144 74%
3 8:00:00 141 72%
4 8:05:00 147 76%
5 7:53:00 148 77%
6 7:37:00 147 76%
7 7:47:00 149 78%
8 7:53:00 147 76%
9 7:48:00 153 80%
10 7:19:00 153 80%
11 7:34:00 157 83%
12 6:51:00 164 87%
       
Total 92:56:00 149 77%
Pace 7:44:40    
Temp 47 Humidity 22
Dew Point 13 Wind 15

Altra Instinct Black Miles: 12.25
Comments
From Tom Slick on Fri, Jan 12, 2018 at 12:24:07 from 66.87.127.56

Nice training splits. Don’t you just love this retirement stuff!

From Rhett on Fri, Jan 12, 2018 at 12:24:50 from 66.185.238.62

You already hit you mileage for the week and you still have tomorrow...nice. So how tall are you now that your legs have grown? :)

From Dan on Fri, Jan 12, 2018 at 23:37:45 from 74.140.172.126

As long as the legs are still even you should be okay. You really don't want one 6" inches longer than the other. Nice running!

From Tom K on Sat, Jan 13, 2018 at 07:33:20 from 73.27.120.162

20 miler? Go do it, man! Should be easier with your ginormous legs!

From Tom Slick on Sat, Jan 13, 2018 at 09:21:09 from 66.87.127.90

Are you going through another teenage growth spurt?

From Tom Slick on Sat, Jan 13, 2018 at 10:57:51 from 174.148.28.105

IJR - are you running The Woodlands Marathon in February '19 or 2018?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Was planning on running 20 but didn't start until after lunch. It was 62 degees. After 10 I bailed on the 20 and stopped after 10. I didn't feel very good. Body felt like I'd run 20 during and after the 10. Not sure why???

Mile Time HR
     
1 8:09:00 145
2 8:04:00 142
3 8:10:00 143
4 8:21:00 146
5 8:08:00 147
6 8:06:00 146
7 8:09:00 145
8 8:19:00 147
9 8:28:00 145
10 8:22:00 148
.25 mile cool-down    
Total 82:16:00 145
Pace 8:13:36  

Altra Instinct Black Miles: 10.25
Comments
From Rhett on Mon, Jan 15, 2018 at 13:32:45 from 66.185.238.62

Some times you just have to live to run another day. Good job listening to your body.

From I Just Run on Tue, Jan 16, 2018 at 11:32:15 from 199.38.187.9

Thanks Guys, still hoping to get a 20 in this week but today it's 25 degrees and freezing rain, ice on the roads!

From Tom Slick on Tue, Jan 16, 2018 at 14:21:10 from 174.148.185.76

That is the exact sentiment I agree with. Listen to your body and follow your training plan. PPPPPP!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Still seem to be struggling. Need to run a 20 miler but not feeling it now. Today (Tuesday) there's ice on the road and it's 25 degrees. I don't think I'll be running.

Mile Time HR
1 8:37:00 124
2 8:25:00 141
3 7:55:00 143
4 8:21:00 145
5 8:18:00 150
6 7:54:00 149
7 7:54:00 154
     
Total 57:24:00 144
Pace 8:12:00  

Altra Instinct Black Miles: 7.10
Comments
From Russ on Tue, Jan 16, 2018 at 12:20:38 from 74.114.3.253

Ugh, sorry to hear that. I think once I ran one of my long runs on a TM, but it was a horrible experience. Hopefully your weather will clear up shortly and you can get out later this week for a 20 miler. You are definitely not prepared for doing 20 in these temps and ice, it's just a recipe for disaster. You would get sick for sure, and likely slip and fall and injure yourself, so don't worry.

From Tom Slick on Tue, Jan 16, 2018 at 14:31:26 from 174.148.185.76

Maybe it's time to take an unscheduled day off to recapture your MoJo. I've found in the past that no matter what we do to control every last detail of our running and the weather we run in, we have absolutely no control over the weather. It's what you see is what you get, especially on race day at the starting line!

From Dan on Tue, Jan 16, 2018 at 21:30:42 from 74.140.172.126

I am hearing you on the ice. I agree about taking the day off and come back strong with a new cup of mojo :)

From I Just Run on Thu, Jan 18, 2018 at 21:17:05 from 199.38.187.9

Took 2 days off. Really need to get the 20 in but it's not looking good. Maybe Friday..???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.102.003.001.007.10

And a little faster...

It was 33 degrees. Cold for me but I did it anyway!

Mile Time HR
1 7:42:00 140
2 7:47:00 148
3 7:12:00 145
4 7:19:00 151
5 7:18:00 154
6 6:53:00 157
7 6:47:00 163
     
Total 50:58:00 151
Pace 7:16:51  

Altra Instinct Black Miles: 7.10
Comments
From Tom Slick on Thu, Jan 18, 2018 at 23:52:11 from 66.87.126.105

Hey Man, take it easy...you’ve Got a race coming up about the 18 of next month...chill out, stick to the plan, screw the weather, dress accordingly and get the job done! You are a warrior, you have fought many battles to get to this point, suck it up and get that “BQ” for 2019. Ya!

From Tom Slick on Fri, Jan 19, 2018 at 00:01:37 from 66.87.126.105

Running in cool or cold weather is great......get after it.

From Rye on Fri, Jan 19, 2018 at 06:57:14 from 69.144.108.106

Man that’s a solid run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

20 Miles ... Ouch ... !!!

Mile Time HR HR %  
1 8:58:00 162 86%  
2 8:54:00 134 68%  
3 8:50:00 133 67%  
4 9:01:00 131 65%  
5 8:53:00 131 65% 8:55:12
6 8:46:00 130 65% 138
7 8:33:00 137 70%  
8 8:41:00 139 71%  
9 8:39:00 141 72%  
10 8:33:00 145 75% 8:38:24
11 8:24:00 138 70% 138
12 8:18:00 142 73%  
13 8:33:00 148 77%  
14 8:05:00 146 76%  
15 8:24:00 152 80% 8:20:48
16 8:04:00 155 82% 145
17 8:12:00 156 82%  
18 7:55:00 155 82%  
19 8:10:00 153 80%  
20 8:44:00 147 76% 8:13:00
        153
Total 170:37:00 144 74%  
Pace 8:31:51     WT
Temp 42 Humidity 68  
Dew Point 32 Wind 7 152

Altra Instinct Black Miles: 20.25
Comments
From Tom K on Fri, Jan 19, 2018 at 14:26:18 from 47.206.60.114

Strong work.

From Tom Slick on Sat, Jan 20, 2018 at 15:15:45 from 174.148.193.248

Great running Preston....when do you start your taper for the Woodlands Marathon?

From Dan on Sat, Jan 20, 2018 at 20:48:17 from 74.140.172.126

Way to go! Even gave us a quarter mile bonus I see :)

From Rhett on Mon, Jan 22, 2018 at 06:30:59 from 66.185.234.58

Well done IJR. I got tired just reading all those splits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nothing special run. Been busy so haven't been able to post much lately.

Mile Time HR
1 7:52:00 132
2 8:02:00 151
3 7:30:00 152
4 8:07:00 158
5 7:48:00 156
6 7:13:00 158
7 7:04:00 164
     
Total 53:36:00 153
Pace 7:39:26  

Altra Instinct Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 mile run broke into 2 runs...very busy!

Mile Time HR
1 7:52:00 132
2 8:02:00 151
3 7:30:00 152
4 8:07:00 158
5 7:48:00 156
6 7:13:00 158
7 7:04:00 164
8 7:00:00 165
Total 60:36:00 155
Pace 7:34:30  

Altra Instinct Black Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.000.000.0020.00

Squeezed another 20 miler in. Had to run in the afternoon/evening. I hate running druing the afternoon/evening. This run was much better than last weeks 20 miler. I was supprised with the consistent paces overall. 8:10 overall pace. 10-15 seemed a little rough but I felt felt better on 15-20 so was able to increase the effort. My fastest 20 mile training run was a 7:18 pace so this is far from that.... I guess I'm just getting older and slower! :-)

Mile Time HR HR %  
1 8:14:00 142 73%  
2 8:15:00 142 73%  
3 8:16:00 144 74%  
4 8:11:00 146 76%  
5 8:24:00 144 74% 8:16:00
6 8:10:00 141 72% 144
7 8:11:00 141 72%  
8 8:37:00 143 74%  
9 7:59:00 141 72%  
10 7:41:00 148 77% 8:07:36
11 8:12:00 148 77% 143
12 8:16:00 151 79%  
13 8:07:00 152 80%  
14 8:15:00 152 80%  
15 8:22:00 155 82% 8:14:24
16 8:11:00 146 76% 152
17 8:32:00 155 82%  
18 7:51:00 155 82%  
19 7:55:00 160 85%  
20 7:50:00 161 85% 8:03:48
        155
Total 163:29:00 148 77%  
Pace 8:10:27     WT
Temp 60-45 Humidity 43  
Dew Point 24 Wind 5 152

Altra Instinct Black Miles: 20.00
Comments
From Tom K on Thu, Jan 25, 2018 at 04:17:06 from 66.87.149.149

Great run! "Squeeze in" a 20 miler!? Ha! Hey are 9-10, 19-20 downhill or did you throw some extra effort in for the finish?

From I Just Run on Thu, Jan 25, 2018 at 08:05:56 from 107.77.80.114

Just a little extra effort. 😁

From Tom Slick on Thu, Jan 25, 2018 at 18:51:07 from 66.87.127.231

Keep up the great training....your big day at the Woodlands is coming quickly!

From Rhett on Fri, Jan 26, 2018 at 11:20:00 from 66.185.238.62

Well done Progression Run Master.

From Russ on Fri, Jan 26, 2018 at 23:39:12 from 67.138.48.135

Nicely done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.002.000.004.00

Was going to be an easy recovery run but felt good after 1 mile so I switched to a 4 mile progressive run.

8:15 - 139

8:03 - 149

7:45 - 152

7:09 - 162

Tolal Avg - 7:48 - 150 HR

Altra Instinct Black Miles: 4.00
Comments
From Tom K on Fri, Jan 26, 2018 at 14:33:09 from 47.206.60.114

Nice! Pretty snappy paces, brother!

From Russ on Fri, Jan 26, 2018 at 23:39:43 from 67.138.48.135

This bodes well for your race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.000.005.00

5 TM Miles in the hotel.

Altra Instinct Black Miles: 5.00
Comments
From Rye on Sat, Jan 27, 2018 at 12:16:42 from 75.174.8.249

Tm.......I resemble that kind of run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

7 TM Miles at the Hotel. 😁

Altra Instinct Black Miles: 7.15
Comments
From Tom Slick on Mon, Jan 29, 2018 at 10:41:31 from 174.148.170.186

I do not like TM's.

From I Just Run on Mon, Jan 29, 2018 at 12:22:22 from 199.38.187.9

Sometime I actually like TM miles. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.255.000.000.0010.25

10 Miles Big Loop. Started late so it was a little warm but the DP was low.  HR effort was good but mental effort was hard.

Mile Time HR
     
1 8:07:00 132
2 8:06:00 135
3 8:05:00 137
4 8:25:00 153
5 7:42:00 155
6 8:05:00 157
7 8:06:00 158
8 8:11:00 161
9 7:53:00 156
10 7:51:00 161
.25 mile cool-down    
Total 80:31:00 151
Pace 8:03:06  

Altra Instinct Black Miles: 10.25
Comments
From Yasir on Tue, Jan 30, 2018 at 09:06:57 from 69.243.253.76

are you still racing on feb 18th?

From Dan on Tue, Jan 30, 2018 at 16:45:08 from 74.140.172.126

running is 90% mental. The rest is your head. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 Miles @ avg 8:30 pace .... With Fartleks.

Altra Instinct Black Miles: 2.00
Comments
From Tom K on Thu, Feb 01, 2018 at 03:06:17 from 73.27.120.162

Gross.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.1522.000.000.0022.15

Okay...Here is my BIG run for this marathon training session. 22 miles. Man do I dread stepping out the door to do a run like this! All went pretty well, I ran out 5.5 where I stashed some Poweraid, and then back home twice to make the total 22 miles. Although I am always hoping for better results, this was okay based on my current fit level. One more 20 miler next week and I'll be done for improvement. Today I only drank Poweraid and took one gel at the halfway point. This really helped. I could have used at least one more gel and probably had a little more energy to finish a little stronger. I was feeling somewhat fatigued at the end.

Mile Time HR HR %  
1 7:57:00 137 70%  
2 8:07:00 146 76%  
3 7:57:00 145 75%  
4 8:02:00 145 75%  
5 8:10:00 150 78% 8:02:36
6 7:44:00 148 77% 145
7 7:55:00 149 78%  
8 8:08:00 148 77%  
9 8:00:00 150 78%  
10 7:50:00 150 78% 7:55:24
11 8:03:00 153 80% 149
12 7:32:00 149 78%  
13 8:01:00 151 79%  
14 7:48:00 152 80%  
15 7:52:00 153 80% 7:51:12
16 8:05:00 156 82% 152
17 7:40:00 156 82%  
18 7:39:00 157 83%  
19 7:59:00 160 85%  
20 8:04:00 161 85% 7:53:24
21 7:55:00 160 85% 158
22 7:42:00 164 87%  
.15 Mile Cool-Down        
Total 174:10:00 152 79%  
Pace 7:55:00     WT
Temp 43-64 Humidity 50 154
Dew Point 46 Wind 18 151
       
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         
         

Altra Instinct Black Miles: 22.15
Comments
From Tom K on Wed, Jan 31, 2018 at 15:38:17 from 73.27.120.162

"Somewhat fatigued?" I'd be completely fatigued! Those splits are super duper consistent. You are in some great shape, man! This has got to give you some confidence.

BTW, how slow do you have to run 0.15 miles to get an 8:42 average pace, after running 22 @ less than 8:00 pace?

From Tom Slick on Wed, Jan 31, 2018 at 16:37:49 from 174.148.166.168

Outstanding long slow distance (LSD) run. Traditionally LSD runs are run at one to two minutes slower than your marathon goal pace. What is your projected marathon pace in your upcoming race?

From I Just Run on Wed, Jan 31, 2018 at 21:15:17 from 199.38.187.9

Good catch Tom K. CORRECTION MADE!

It was calculating on 20 miles and not 22.

Actually not really a slow distance run. It's more like a 3:15 long steady pace marathon training run. Don't think I can get to 3:15 but that's what its targeted at. I'll be shooting for a 3:25 if the weather is good and a strong kick the last 6 miles if I'm on 3:25 pace at 20 and feeling good.

From Yasir on Thu, Feb 01, 2018 at 08:07:36 from 99.20.240.16

Wow what a great long run. like Tom said it's a confident builder for sure. so I take you are running the race.

From Russ on Thu, Feb 01, 2018 at 09:35:11 from 74.114.3.253

Holy cow Preston, you killed it!!!! I have never had a fast distance run like that, I've always taken it long and slow, but I should do what you did, as my marathon results have never been what I hoped for. You are looking great my friend!

From Rhett on Thu, Feb 01, 2018 at 11:33:42 from 66.185.238.62

Fatigued and you still ran your fastest mile on your last one! Well done. You're looking fit and ready.

From Dan on Thu, Feb 01, 2018 at 11:39:38 from 75.186.29.196

Looking good!! That is something to build the mental toughness on for sure!

From Russ on Fri, Feb 02, 2018 at 15:10:34 from 74.114.3.253

I reread your comments about feeling fatigued towards the end and how you could've used another gel. Something I've found in my marathons and ultras I've done is to save 1-2 gels for the end that are caffeinated. Seems to give me the extra umph I need to get up a tough hill, or to finish strong. Maybe try it on your 20 mile run next week, as you never want to eat something in a race you haven't tried before. Again, you are looking great!

From I Just Run on Fri, Feb 02, 2018 at 15:54:29 from 199.38.187.9

Thank Russ! Great suggestion. I will try that. I typically eat a gel every 7-8 miles in a race but not training. I like my body to learn to use it's own energy before the quick gel energy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.152.000.000.0010.15

Easy Recovery Run. Everything is holding together after the 20 miler! That's a good thing. :-)

Mile Time HR HR % Max HR
         
1 9:08:00 125 61%  
2 8:51:00 130 65%  
3 8:47:00 136 69%  
4 9:00:00 139 71% big hill
5 8:11:00 137 70%  
6 8:30:00 137 70%  
7 8:42:00 142 73%  
8 8:38:00 139 71%  
9 7:50:00 139 71%  
10 8:04:00 146 76% 171
.15 mile cool-down        
Total 85:41:00 137 70%  
Pace 8:34:06     WT
Temp 47-60 Humidity 37  
Dew Point 32 Wind 15  

 

Altra Instinct Black Miles: 10.15
Comments
From Dan on Sat, Feb 03, 2018 at 21:45:06 from 74.140.172.126

It's a very good thing. Looking forward to your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.153.001.000.0010.15

Mile Time HR HR % Max HR
         
1 9:05:00 125 61%  
2 8:43:00 135 68%  
3 8:21:00 138 70%  
4 8:37:00 140 72% big hill
5 7:53:00 140 72%  
6 7:56:00 142 73%  
7 8:18:00 143 74%  
8 7:56:00 147 76%  
9 7:27:00 150 78%  
10 7:01:00 161 85% 168
.15 mile cool-down        
Total 81:17:00 142 73%  
Pace 8:07:42     WT
Temp 38-48 Humidity 98 Foggy  
Dew Point 46 Wind 7 154

Another 10 mile run. Wanted to do it yesterday but couldn't find time.

 

Altra Instinct Black Miles: 10.15
Comments
From Tom Slick on Sun, Feb 04, 2018 at 17:58:06 from 66.87.127.158

Nice progressive lower > split run. Seems like you are peaking at just the right time .....

From I Just Run on Tue, Feb 06, 2018 at 22:33:22 from 199.38.187.9

Thanks Tom S.

From Tom Slick on Tue, Feb 06, 2018 at 22:40:15 from 66.87.126.31

Time to pay attention to taper time - you’ve advanced your conditioning as far as you can, now it’s time to rest and get your mental game up to speed!

From Tom Slick on Thu, Feb 08, 2018 at 23:18:07 from 66.87.126.31

Hey IJR, my good friend, Ms Smooth is doing the Woodlands, please reach out to her and talk about the marathon and how you too are going to smash it and bring home “BQ’s” !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.1510.004.000.0020.15

Last 20 mile run before my marathon. Still haven't decided if I'm going to run the Ft Worth Cowtown or the Woodlands. This run was very similar to last week's 20 miler but my HR was a little higher in the early miles. Nasty day at 50 degrees, 100% humidity and windy. Now it's time to start to taper off. Not sure how this will equate to marathon time but probably not a PR. I do think I can get the BQ though and that's my main goal! With my inconsistent schedule I've had a hard time getting in the miles I wanted to get in. I wish I could have run a few more. I was happy with the speed of my last two miles although it was hard to get there. My legs are feeling great but my cardio still seems to be struggling.

7:53 Avg Pace - 152 HR

Mile Time HR HR %  
1 7:54:00 140 72%  
2 8:21:00 147 76%  
3 8:04:00 143 74%  
4 8:07:00 143 74%  
5 8:03:00 146 76% 8:05:48
6 7:57:00 140 72% 144
7 7:50:00 152 80%  
8 8:11:00 150 78%  
9 7:43:00 147 76%  
10 8:05:00 151 79% 7:57:12
11 7:48:00 147 76% 148
12 8:12:00 155 82%  
13 7:55:00 153 80%  
14 7:49:00 154 81%  
15 7:32:00 160 85% 7:51:12
16 7:28:00 150 78% 154
17 7:57:00 159 84%  
18 8:05:00 161 85%  
19 7:15:00 166 88%  
20 7:25:00 168 89% 7:38:00
        161
         
.15 Mile Cool-Down        
Total 157:41:00 152 79%  
Pace 7:53:03     WT
Temp 50 Humidity 100  
Dew Point 50 Wind 15 152

Altra Instinct Black Miles: 20.15
Comments
From Tom K on Wed, Feb 07, 2018 at 05:35:54 from 107.77.169.2

Beating the 8 minute man on a 20 miler? Awesome! Dude, you are ready for whatever race you pick. Crazy last 2 miles! Well done!

From Tom Slick on Wed, Feb 07, 2018 at 09:37:42 from 66.87.126.31

Very nice last long run, now get into your taper time, the rest will take care of itself! Get that much need rest time in to recover from all the dings and dangs that pester us through a training cycle! So what’s it gunna be, the Woodlands or Cowtown?

From Rhett on Wed, Feb 07, 2018 at 12:15:44 from 66.185.238.62

It looks like you are well on your way to a BQ. Enjoy the taper.

From Dan on Wed, Feb 07, 2018 at 17:54:35 from 74.140.172.126

Rhett gave you tough advice... enjoy the taper... Hey great run! Stay tough mentally, your body is there.

From I Just Run on Thu, Feb 08, 2018 at 04:44:46 from 199.38.187.9

Thanks guys!

I think I may run the Woodlands, since I've never run it before. It's supposed to be really flat but sometimes hot.

I don't really have any dings and dnags this training cycle jut not enough miles to suite me.

The good thing is I only have to beat a small group of old men to get my BQ. 😁

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.003.100.003.35

Had to get up at 4am to leave early this morning so I only ran 3+ miles. 6:58,7:01,6:51 Less than 21 for a 5K and wasn't racing anyone but father time.

Mile Time HR HR %
1 6:58:00 153 80%
2 7:16:00 153 80%
3 6:51:00 169 89%
0.35 Cool-Down    
Total 21:05:00 158 83%
Pace 7:01:40    

Altra Instinct Black Miles: 3.35
Comments
From Tom Slick on Thu, Feb 08, 2018 at 13:20:38 from 66.87.126.31

Father Time is a wicked compedator!!

From Russ on Thu, Feb 08, 2018 at 13:39:14 from 74.114.3.253

Wow, you are running amazingly well! Great timing. When's the marathon?

From Rhett on Thu, Feb 08, 2018 at 17:53:32 from 66.185.237.66

Nice way to start the taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wow... This was hilly! Were in Arkansas at Greersferry Lake, at the base of the Ozark Mountains, at a retreat! Beautiful but tough running. :-)

Pace 8:21:45
Mile Time HR HR %
1 8:19:00 134 68%
2 8:33:00 145 75%
3 9:41:00 149 78%
4 9:29:00 149 78%
5 7:44:00 145 75%
6 7:41:00 148 77%
7 7:33:00 150 78%
8 7:54:00 157 83%
Total 66:54:00 147

76%

 

 

Altra Instinct Black Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

It's funny how the same run can be so different from one day to the next. I would have though I'd run this a little slower today, but with less effort, I was several seconds faster today. Still in Arkansas at the Retreat. It is really hilly where I ran. I'm not used to running down that steep of hills! (Can someone tell me how to do it?) It hurt my hips and butt and I was going really slow, not really a run just an aquard slow gallop. I though I could gain some time but it's just too steep. I've worked some muscles on both the steep uphill and downhill that I haven't worked before! Mile 3 & 4 uphill were really tough!

Mile Time HR
1 8:12:00 142
2 8:20:00 138
3 9:31:00 145
4 9:17:00 149
5 7:44:00 136
6 7:31:00 147
7 7:39:00 147
8 7:34:00 155
Total 65:48:00 145
Pace 8:13:30  

Altra Instinct Black Miles: 8.00
Comments
From Dan on Sat, Feb 10, 2018 at 21:36:01 from 74.140.172.126

You could try rolling? Downhill is great... steep downhill is hard on the quads and I am not sure how to do it!

Nice job!

From Tom Slick on Sun, Feb 11, 2018 at 19:59:33 from 66.87.126.60

Running the hills is very hard. I’ve always found that keepin an erect posture , “keeping your head up and your shoulders neutral” makes all the difference for me. Going up the hill take shorter steps but quicken the leg turnover and slightly leaning into the hill from the waist. Downhill I try to keep a confident posture taking shorter strides the steeper the downhill, stretching out to a normal stride as the grade decreases! There’s my two cents!

From Russ on Mon, Feb 12, 2018 at 09:33:54 from 74.114.3.253

I agree with Tom; uphill is short consistent strides, downhill I just run. Keep posture erect, and don't hold back - you won't tip over. I basically just run my normal way, but faster. Sounds like you may have been holding back if your hips and butt hurt, as for me it's normally my quads that are super sore for days and it hurts to go down stairs or sit on the toilet. Best way to get your quads used to that is run downhill more. Prop up the back of the TM to simulate it, or run down the stairs of a tall building, that sort of thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

I was a little tired today. Got home from Arkansas about midnight. Ran Smallville and big loop to make 13.

Mile Time HR
1 8:23:00 142
2 8:34:00 145
3 8:22:00 152
4 8:16:00 150
5 8:10:00 147
6 7:49:00 145
7 8:09:00 150
8 8:09:00 152
9 8:31:00 152
10 7:35:00 155
11 8:09:00 158
12 7:39:00 156
13 7:39:00 163
Total 105:25:00 151
Pace 8:06:32  

Altra Instinct Black Miles: 13.00
Comments
From Tom Slick on Mon, Feb 12, 2018 at 21:06:41 from 174.148.127.137

You are but 6 days out of race day, time to back it off to 3 days of rest before you shred the Woodlands.

From I Just Run on Tue, Feb 13, 2018 at 06:20:18 from 199.38.187.9

Tom,

Actually, the race is March 3rd so it's 19 days out from right Now... so I've got some more running to do.

From Tom Slick on Tue, Feb 13, 2018 at 09:11:25 from 66.87.126.214

Whoops - I’ve got your Marathon dates mixed up! Are you doing a two or three week taper?

From Rhett on Tue, Feb 13, 2018 at 09:31:36 from 66.185.238.62

Looks like a nice half at mp.

From Tom K on Tue, Feb 13, 2018 at 10:32:08 from 47.206.60.114

Strong work, as usual, IJR!

From Yasir on Thu, Feb 15, 2018 at 06:52:26 from 99.20.240.16

I thought your race was on the 18th too still 16 days are not much eat sleep and just jog lol. Good luck and enjoy the tapering you did the hard work already.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

No watch today. I just ran, jogged and walked a little. Twice around the small loop.

Altra Instinct Black Miles: 13.50
Comments
From Tom Slick on Wed, Feb 14, 2018 at 18:56:05 from 66.87.126.188

Nice diversion day....we all need more of these! This kind of training day just helps bring sanity and clarity to your training regimen into focus and bolister your commitment and moral, not to mention a breather to help heal up some of those running dings and dangs to your body. 😎👌

From Dan on Wed, Feb 14, 2018 at 19:07:31 from 74.140.172.126

I am a big fan of the no watch runs. Nice miles!

From Rhett on Thu, Feb 15, 2018 at 10:40:08 from 66.185.238.62

No watch...good for you.

From I Just Run on Thu, Feb 15, 2018 at 11:51:01 from 107.77.100.77

I. Can't lie ... it was hard without a watch guys! 😁

From Tom Slick on Fri, Feb 16, 2018 at 10:48:33 from 174.148.26.230

March 3rd is coming fast, 14 days and a wakeup, have you got your running attire all set out for the big day at the Woodlands Marathon? Are you doing a two or three week taper? What is your carb load routine? What do you eat? Are you thinking "BQ"?

From Rye on Sat, Feb 17, 2018 at 17:44:13 from 75.174.17.190

Sounds like a fun run!

From I Just Run on Sat, Feb 17, 2018 at 19:27:57 from 199.38.187.9

Tom,

Not sure about the race attire, who knows what the weather will be like here in Texas...???

I'm doing a 3 week taper but I'm not much on carb loading. I've tried it and seem to feel too puffed up when I do that.

The whole intent of this race is for a "safe" BQ. Anything other than that will be a complete failure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Didn't feel good on this run. 70 degrees!

Mile Time HR
1 8:12:00 127
2 8:13:00 146
3 7:31:00 147
4 7:51:00 149
5 8:02:00 156
6 7:33:00 156
7 7:53:00 155
     
Total 55:15:00 148
Pace 7:53:34  

Altra Instinct Black Miles: 7.00
Comments
From Tom Slick on Sat, Feb 17, 2018 at 21:19:10 from 66.87.127.41

You my man are in the home stretch, time to rejuvenate in mind, body and spirit! Just two weeks till showtime. Get out there and get in your modified taper miles and all the extra rest you can manage. Remember, You’ve planned your race now go and race your plan! & “ Nothing New on Race Day”!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.000.000.007.25

I felt much better today. My last run was miserable. This week will be tapering, running about half the miles I have been running. This training cycle has gone well except for the fact I've really cut the overall miles down and less intense workouts such as good long tempo runs. We'll see how it plays out in a couple of weeks at the Woodlands Marathon. I'm planning on pacing for a 3:30 the first half of the marathon and then dropping to go for a 3:25. Hope my indurance is there!

2/18/2018
Mile Time HR HR % Max HR
1 7:35:00 160 85%  
2 7:32:00 151 79%  
3 7:21:00 153 80%  
4 7:21:00 155 82%  
5 7:52:00 160 85%  
6 7:15:00 162 86%  
7 7:01:00 168 89% 180
         
Total 51:57:00 158 83%  
Pace 7:25:17     WT
Temp 53 Humidity 97  
Dew Point 52 Wind   152
Ran Small Loop clockwise.

Altra Instinct Black Miles: 7.25
Comments
From Rhett on Sun, Feb 18, 2018 at 13:48:14 from 66.185.237.66

Looking good. Did my message back to you via private message help at all?

From I Just Run on Sun, Feb 18, 2018 at 13:53:51 from 199.38.187.9

Rhett,

It didn't come through. My email is

Ptatumpackred@gmail.com

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.7510.000.000.0010.75

Man...I'm sure hoping the weather gets cooler for the marathon in two weeks. I'm really taking a chance running a marathon this late in the year and down by Houston where it is rarely cool. Today at 70 degrees it was tough! I ran this at MGP but there's no way I could have run 26 miles with this effort. I've learned that I have to keep my HR below 85% to maintain for a marathon.

Mile Time HR HR %
1 7:32:00 138 70%
2 7:43:00 154 81%
3 7:36:00 158 84%
4 7:42:00 158 84%
5 7:46:00 160 85%
6 7:27:00 159 84%
7 7:42:00 163 86%
8 7:40:00 164 87%
9 7:29:00 165 87%
10 7:30:00 169 89%
.75 mile cool-down      
Total 76:07:00 159 84%
Pace 7:36:42    
Temp 70 Humidity 88% Rain
Dew Point 66 Wind 14

Altra Instinct Black Miles: 10.75
Comments
From Russ on Tue, Feb 20, 2018 at 13:55:57 from 74.114.3.253

Oh wow, hopefully the weather does take a huge dip. 70 is way too hot. Apparently 50 degrees is the perfect marathon temp, and I believe it. Anything over that and I start overheating. Well, if it is hot, wear as little of clothing as possible (singlet/tank top is a must), and keep pumping the fluids and keep a positive mindset. I believe mind over matter can happen, but it is a huge challenge. Prayers for optimal weather!

From Rhett on Wed, Feb 21, 2018 at 11:52:20 from 66.185.238.62

Nice run. It's always humid in Houston. I know. I grew up there and went to Optometry school there. Hopefully it will be a cool day though.

From Tom K on Wed, Feb 21, 2018 at 13:05:50 from 47.206.60.114

Those are some really good times. You look ready, bro!

From Dan on Wed, Feb 21, 2018 at 15:01:11 from 65.17.136.117

You are ready! Focus on what you CAN control. Leave the weather in the good Lord hands. :)

From Tom Slick on Wed, Feb 21, 2018 at 16:12:36 from 66.87.127.41

IJR - I’m directing my local weather to head your way and cooperate in providing you with ideal weather conditions at your up coming marathon. Plan for the worst and hope for the best conditions and remember your hydration like Russ said. With correct hydration heat is only a maddening situation that can be overcome. Have you checked the two week forecast for the woodlands marathon area to see what the voodoo weather people are saying?

From I Just Run on Thu, Feb 22, 2018 at 14:51:40 from 107.77.80.117

I'm hoping for some race day magic that makes these paces feel like an easy jog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Too wet and cold to run outside. Went to the gym and ran 7 miles on the TM at a constant 7:55 pace. It felt more like 15 at 7:15 pace.

Does anyone want to run the SoCal Ragnar April 6-7th. We're looking for 2 more runners!! :-)

Altra Paradigm Black Second Pair Miles: 7.00
Comments
From Tom Slick on Thu, Feb 22, 2018 at 21:02:09 from 66.87.127.41

You’ve been wishing for cooler weather, what gives? Suck it up cowboy!

From Russ on Fri, Feb 23, 2018 at 09:19:00 from 74.114.3.253

Too funny, those SoCal dates are when I'll be in San Antonio...

From Tom Slick on Fri, Feb 23, 2018 at 09:33:47 from 66.87.127.41

I would love to come run a Ragnar with your team “but” the dates don’t work for me. At that time I will be only about 10 days out of my 13th Boston Marathon. Please keep me in mind for a future Ragnar!

From Rhett on Sat, Feb 24, 2018 at 10:50:09 from 66.185.237.66

I’m glad to here it is cooling off. 1 week till race day !

From I Just Run on Sat, Feb 24, 2018 at 14:12:48 from 199.38.187.9

Oh Man...! Russ, That's when we were going to get together. What are your dates in SA again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.000.000.007.25

Back to summer weather. It's hard to gain confindence doing this.

Ran in my race shoes for the first time in I don't know when. Sure could feel the road noise! Gonna run in them the next few times I run and see if I think I can do it for the marathon.

Mile Time HR HR %
1 8:16:00 134 68%
2 8:18:00 144 74%
3 7:51:00 143 74%
4 8:21:00 147 76%
5 8:15:00 149 78%
6 7:57:00 150 78%
7 8:05:00 152 80%
       
Total 57:03:00 146 75%
Pace 8:09:00    
Temp 72 Humidity 83
Dew Point 66 Wind 9

 

Brooks Racer ST 5 (Race Shoes) Miles: 7.25Saucony Kinvara 2 Green (Race Shoes) Miles: 7.25
Comments
From Rye on Sat, Feb 24, 2018 at 16:02:15 from 97.121.47.25

Looking like a well oiled machine!!

From Tom Slick on Sun, Feb 25, 2018 at 09:39:49 from 173.117.148.148

"Chill". Hey man, "Payday" is one week from today! You're into your last week of Taper Madness, step back and enjoy the ride. You've done the work (PPPPPP)now it's time to reap the benefits, "ie", a trip to the finish line at The Woodlands Marathon. Now go out and enjoy your last few token training runs and get your your mental psyche on board at 110% with your physical and spirit. Then get yourself home and post your race report on the FRB. "Just Do It"!!!

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

From Tom Slick on Sun, Feb 25, 2018 at 16:13:20 from 174.148.153.245

IJR - I went to the I phone weather channel and they the weather gypsies say that Saturday the 3rd of March is going to be a cloudy/rainy day with a high of 72* coming from an over night Friday low of 50*. Get prepared now.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran small loop. No watch.

Saucony Kinvara 2 Green (Race Shoes) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 miles today. It's hot and feels too hard.

Saucony Kinvara 2 Green (Race Shoes) Miles: 5.25
Comments
From Russ on Wed, Feb 28, 2018 at 12:05:17 from 74.114.3.253

Poop. Hope and prayers that it cools down for Saturday.

From Tom Slick on Wed, Feb 28, 2018 at 17:15:03 from 66.87.127.15

IJR- It looks like you will be enjoying about 50* weather at the starting line. That’s just 2* off what I have always thought was perfect. So at your speed you will be finished before it gets over 70*. Good luck, run happy and don’t sweat the small stuff ! “Just do it” !

From Dan on Wed, Feb 28, 2018 at 19:59:46 from 74.140.172.126

Tom said it right, you're having classic pre-race doubts. You have put in the work. Looking forward to your results!

From Tom K on Thu, Mar 01, 2018 at 03:36:48 from 73.27.120.162

Race day magic - It's going to happen for you!

From Tom Slick on Fri, Mar 02, 2018 at 15:29:10 from 66.87.127.60

Good running Saturday, may the wind be at your back, both ways....

From Dan on Fri, Mar 02, 2018 at 18:10:57 from 74.140.172.126

Have a great race!

From I Just Run on Fri, Mar 02, 2018 at 19:09:33 from 107.77.100.55

Thanks my friends ... !!!

Lots of anxiety this time, not sure why. I'm going to try and manage my effort for the first 1/3 and see if I feel comfortable at that point so I might make something happen.

From Rhett on Sat, Mar 03, 2018 at 10:06:21 from 66.185.238.62

Good luck today. I'm sure you are going to rock it.

Race: The Woodlands Marathon (26 Miles) 03:25:32, Place overall: 69, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Wow … I surprised myself today. Although I planned and wrote a pace chart for a 3:25, I really didn’t think I could do it. I have not been pleased with my inconsistent and what felt like slow pace training. Little did I know I would have some race magic and actually pull it off today!

Although this is a small race it was very well run with lots of support, good food and nice metals. The weather was great for me at 52 degrees to start and 65 at the finish.

Below I have posted both my actual paces and HR and my race plan paces and HR. I can’t believe they are so close.

To top it off …. I WON 2ND IN MY AGE DIVISION…!!!   3:25:32 (The old guys are getting slower and slower. :-)

I planned to start out very conservative and at a 3:30 pace. I charted it out to run this for the first half and then pick up the pace to target 3:25 if I was feeling good and my HR effort was in check. I started well behind the 3:30 pacers and as usual they went out way too fast. I finally caught them about mile 15 and blew by as I stepped up my pace. I did run with a young man for the first 18 miles but I knew after the half that he was not going to hang with me. He faded fast at 18 and I said goodbye. I tried twice, once at 16 and then again at 21 to try and really drop the pace but decided both times it wasn’t going to work so I dropped back to a more managed effort. Overall I might have been able to squeeze another minute or two out of the time but no more than that. The last two miles, although the times weren’t too bad, were pretty hard. I didn’t have my usual kick at the end.

BOSTON QUALIFIER by almost 15 minutes!  … And now I think I can hit 3:16 with the right training! :-)

The best part is after about 5 minutes I was walking around like I had just run a medium long run. Tired but not much pain. My legs and even my feet feel good!

The Woodlands Marathon      
3/3/2018 Projected Pace Chart
Mile Time HR HR %   Mile Split Heart Rate
1 8:04:00 136 69%   1 8:13 147
2 7:57:00 147 76%   2 8:07 152
3 7:55:00 147 76%   3 8:04 151
4 7:44:00 150 78%   4 7:57 149
5 7:58:00 149 78% 7:55:36 5 7:54 150
6 8:07:00 149 78%   6 8:01 151
7 7:57:00 150 78%   7 7:55 151
8 7:42:00 150 78%   8 7:53 151
9 8:02:00 150 78%   9 7:57 153
10 7:53:00 148 77% 7:56:12 10 7:57 153
11 7:47:00 152 80%   11 7:55 154
12 7:56:00 152 80%   12 7:54 154
13 7:52:00 153 80%   13 7:54 155
14 7:44:00 156 82%   14 7:46 156
15 7:46:00 155 82% 7:49:00 15 7:36 158
16 7:37:00 157 83%   16 7:38 158
17 7:40:00 159 84%   17 7:41 159
18 7:51:00 160 85%   18 7:42 159
19 7:46:00 161 85%   19 7:38 161
20 7:43:00 165 87% 7:43:24 20 7:41 161
21 7:34:00 162 86%   21 7:38 163
22 7:44:00 164 87%   22 7:38 164
23 7:47:00 165 87%   23 7:39 166
24 7:49:00 164 87%   24 7:40 166
25 7:44:00 169 89% 7:43:36 25 7:40 170
26 7:51:00 174 93% 102:54:00 26 7:37 172
26.2 2:02:00 174 93% 100:36:00 26.2 1:42 176
Total 3:25:32 156 81%     3:25:00  
Pace 0:07:51            

 

 

 

Saucony Kinvara 2 Green (Race Shoes) Miles: 26.20
Comments
From Tom Slick on Sat, Mar 03, 2018 at 14:21:03 from 174.148.41.102

A few more details would be nice !

From I Just Run on Sat, Mar 03, 2018 at 14:23:57 from 107.77.100.55

Sorry, driving 3 hours. It was good! I surprised myself.

From Tom Slick on Sat, Mar 03, 2018 at 14:28:17 from 174.148.41.102

Outstanding time today! Way to put it all together through adversity to success! I think while the irons hot you might want to consider a sub 3 hour marathon!

From Tom K on Sat, Mar 03, 2018 at 18:14:30 from 73.27.120.162

Oh man, that time is awesome! Well done! Did Yasir write this detailed race report for you?

From Dan on Sat, Mar 03, 2018 at 20:10:58 from 74.140.172.126

Excellent!! And Yasir more concise Tom.

Look forward to the full report!

From Russ on Sat, Mar 03, 2018 at 23:00:09 from 67.138.48.135

Congratulations! You really killed this race. I think none of us are shocked, as your training was consistent, and your training paces were excellent. So glad the weather cooperated and you could hit your goal time. 15 minute BQ? Wahoo!!!! Great job, well done.

From Jason D on Sun, Mar 04, 2018 at 12:16:41 from 73.144.91.168

Congrats on the substantial BQ. From the looks of things you ran the right effort. Nothing quite like the feeling of running your fastest miles in the end of a marathon.

From Rhett on Sun, Mar 04, 2018 at 19:30:45 from 66.185.237.66

Wow! Congratulations IJR. You made your plan and you nailed it! Great race. After all you went through with your foot, it is amazing you were able to return to such great form. You are an inspiration to us all.

From I Just Run on Mon, Mar 05, 2018 at 16:42:28 from 199.38.187.9

Thanks Guys,

Tom S, I know you're kidding about a sub-3 marathon but I do now think I can break 3:20 again!

Tom K, Hipe this is now enough detail. The more I write the dumber I sound to myself.

Russ, Yes it was truely a surprise. I guess it had been so long since I ran a marathon I'd lost my confidence.

Jason, Thanks, that's how I've always tried to run all my races. Trust me, it's not always easy.

Rhett, Thanks, and thanks for the GREAT tapering advice. You know what I was planning and it wasn't what you suggested. I'm really glad I took your advice!

From Yasir on Mon, Mar 05, 2018 at 19:22:50 from 99.20.240.16

Sorry for the late congratulations. Wow you are back to your old speedy ways. Really this was a great run specially how fast you finished and still had more in the tank after. You could definitely break the 3:20. Really glad that you are fast and healthy again rest eat but not too much

From Tom K on Wed, Mar 07, 2018 at 09:02:42 from 47.206.60.114

You really knocked this race out, man! Only 2 miles run at 8+ minutes?! Again, I say Awesome!

From I Just Run on Thu, Mar 08, 2018 at 13:07:02 from 107.77.85.130

Tom K,

Yeah, I was really disappointed in those two miles!

From Tom Slick on Thu, Mar 08, 2018 at 22:11:05 from 66.87.126.49

IJR - How ya feelin’ today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

We're in Chicago. Our son is getting married on Saturday...!!! 😁😁😁

Callie is here and I got to run with her. She is training for the Reveal Rockies marathon in June. She is running strong. I think she will BQ this time. Excited that we will be running Bostin together!!!

We ran 7 miles at an avg 8:20 pace. The last mile was sub-8.

Feeling good and ready to get running ag ain!

Comments
From Tom K on Fri, Mar 09, 2018 at 12:08:59 from 47.206.60.114

Wow! There are not many dull moments for you, IJR! Exciting times! And you are right back into the running groove!

From Tom Slick on Sat, Mar 10, 2018 at 10:05:57 from 66.87.127.252

Good luck to your son! Callie, run Smooth, fast and strong and get that “BQ”. IJR - good to see you getting out and moving down the road after your triumphant return from clobbering The Woodlands. Yahoo, here comes Boston 2019!!!!

From Rhett on Sat, Mar 10, 2018 at 10:21:05 from 66.185.237.66

Congrats on your sons marriage. I’m glad to hear you are recovering well and even better that you got to run with your daughter.

From Dan on Sat, Mar 10, 2018 at 19:31:12 from 74.140.172.126

Congrats all around on this one! Glad to hear it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Took a little break this week. Have a chest cold. Figuring I'll get back to really running next week.

2 miles, no watch but about 7:15 pace.

Altra Instinct Black Miles: 2.00
Comments
From Tom Slick on Fri, Mar 16, 2018 at 15:24:58 from 174.148.243.231

It seems to me it was a well deserved break. Now get well soon!

From Rhett on Sun, Mar 18, 2018 at 20:20:02 from 66.185.237.66

A nice break will probably do you some good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.000.002.00

Back at it again. Only 2 miles but faster. Gotta pick up the pace if I'm going to run a sub-3 with Rhett!

6:58 / 6:49 / 155 HR

Altra Instinct Black Miles: 2.00
Comments
From Russ on Tue, Mar 20, 2018 at 08:10:04 from 74.114.3.253

Sheesh! You are motivated. Nicely done, hope your chest cold is gone. And don't pick up any packages. That bomber is scary stuff!

From Tom Slick on Tue, Mar 20, 2018 at 10:23:46 from 66.87.126.33

Where are you and Rhett planning on Running sub-3’s?

From I Just Run on Wed, Mar 21, 2018 at 06:32:46 from 199.38.187.9

Russ, I'm still stopped up and have a little rattle but much better.

Tom, Lemon...😁 Don't I sould confident saying sub-3!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.000.002.00

2 miles again.

7:25 / 7:03 - 160 HR.

Altra Instinct Black Miles: 2.00
Comments
From Tom Slick on Thu, Mar 22, 2018 at 15:10:04 from 66.87.126.84

Way to bring it back gently!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

2 more.

7:56 / 7:17 / 151 HR

Altra Instinct Black Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.000.002.00

2 more again.

7:25 / 6:45 / 157 HR

Altra Instinct Black Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.251.003.000.004.25

4 mile progressive rum today. Starting to get warm here!

7:37 / 7:28 / 7:16 / 6:59

AP 7:20

HR 161

Altra Instinct Black Miles: 4.25
Comments
From Tom Slick on Sun, Mar 25, 2018 at 15:17:52 from 174.148.180.39

What is the name of that progressive rum you speak of?

From Tom K on Mon, Mar 26, 2018 at 07:13:56 from 47.206.60.114

You know, the faster you run, the more time you spend in the stinky Ragnar van. It might be be wise for you to run slower. This is an uncommon approach, for sure. But it is still valid.

Really fast stuff, IJR!

Progressive rum on the rocks is fantastic!

From I Just Run on Tue, Mar 27, 2018 at 13:35:07 from 107.77.72.36

One shot every mile ... you should try it!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 a little slower. 70 degrees and 90% humidity.

8:03 / 7:58 / 7:49 / 7:53 / 7:36 = 7:53 AP

153 HR

Altra Instinct Black Miles: 5.00
Comments
From Tom Slick on Tue, Mar 27, 2018 at 17:56:36 from 173.117.222.4

gettin' a little warm and humid in your neck of the woods!

From Dan on Wed, Mar 28, 2018 at 13:40:21 from 98.102.187.243

70 ahahhahaha We in the same country!?

Nice job

From Rhett on Thu, Mar 29, 2018 at 10:02:44 from 66.185.238.62

Nice pace even if it is a little slower.

From I Just Run on Thu, Mar 29, 2018 at 16:54:40 from 107.77.100.119

Gotta get back to some consistent miles. I would like to keep it around 25 - 30 per week for the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

28 miles on the road bike today. Wow, that was plenty! Haven't ridden in a good while and definitely out of biking shape.

Going to CA to run the SoCal Ragnar with Callie and her team next weekend. I've lost some of my conditioning but hoping I'll make it okay. I run three legs, about 4 miles, 4 miles and 10 miles.

Tomorrow and Saturday I'm going to a big roping competition. One of the first of the season. Determined to win and get an invitation to Las Vegas finals in December...!!!

Trek (Road Bike) Miles: 28.00
Comments
From Tom Slick on Thu, Mar 29, 2018 at 18:42:18 from 66.87.127.165

You are one busy cowboy!

From I Just Run on Thu, Mar 29, 2018 at 19:16:56 from 199.38.187.9

Yes I am!

You should see the rest of my schedule for the next few months!

From Dan on Sat, Mar 31, 2018 at 22:01:01 from 74.140.172.126

Hope the roping went well! Happy Easter!

From JG on Sun, Apr 01, 2018 at 15:00:41 from 174.200.22.212

Happy Easter Preston! Hope you found your way to the podium.

From I Just Run on Mon, Apr 02, 2018 at 07:30:46 from 199.38.187.9

Happy Easter Guys!

Hi JG! I tried to call you the other day, before my Woodlands Marathon. Not sure if I still have your correct number. Mine is 512-757-0063. Could you text me yours?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Heading to California on Wednesday to run the SoCal Ragnar with Callie. I sure haven't been running much, 12 miles each of the last two weeks. I'm sure I'll be okay in the race though, I'm only running 4, 4, 10. I can do that...right? :-)

Happy Easter Everyone...!!!

Mile Time HR
1 8:18:00 129
2 8:13:00 141
3 8:01:00 139
4 8:15:00 142
5 8:12:00 151
6 7:57:00 150
7 7:47:00 156
     
Total 56:43:00 144
Pace 8:06:09  

Altra Instinct Black Miles: 7.00
Comments
From Tom K on Tue, Apr 03, 2018 at 07:00:39 from 47.206.60.114

You can do that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I'm in California to run the SoCal Ragnar Relay with my daughter Callie on Friday and Saturday. She's in the middle of training for a marathon. We just ran 4 easy today before the race. I've really slacked off my running so my 4,4 and 10 in the relay may be a little rough. I don't expect to burn up the pavement. Today: 9:11 / 132 HR 8:32 / 125 HR 8:36 / 132 HR 8:32 / 137 HR Avg 8:43 / 131 HR

Altra Instinct Black Miles: 4.00
Comments
From Tom K on Thu, Apr 05, 2018 at 11:59:41 from 47.206.60.114

YOU CAN DO IT!

From Tom Slick on Thu, Apr 05, 2018 at 22:29:03 from 66.87.126.208

It’s a Ragnar...enjoy the ride!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

Man, this first leg of the Ragnar Relay was tough! 1 mile not too bad but running a 6:30 pace, then hit a light at .9 mile and had to wait about 1:30 for it to change. Then 3 miles alk uphill....ahhhh And hit , I think 5 more lights red! Overall average 8:05.

Saucony Kinvara 2 (Race Shoes) Miles: 4.00
Comments
From Tom Slick on Sat, Apr 07, 2018 at 02:44:24 from 66.87.126.70

Run the light....

From I Just Run on Sat, Apr 07, 2018 at 02:46:48 from 166.137.8.15

Tom,

So you've run a Ragnar? And it's fun?

From Tom K on Sat, Apr 07, 2018 at 08:10:17 from 71.203.16.36

8:05 is great considering the lights! Keep competing and have fun!

From Tom Slick on Sat, Apr 07, 2018 at 09:29:48 from 174.148.7.171

IJR - I've run two in Utah and one in Nevada.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0014.000.0014.00

Finished my 2nd leg at 4:45. 4 miles at 7:25 pace. Not nearly as flat as I imagined this race would be. Last leg will be about 10 miles and I'll be starting about 3 pm, the hottest rime of the day. Finished my 9.3 leg of the race with an avg pace of 8:25. Not that fast but I am proud of it. This leg was good except for one very ling hill. Ran all miles at right at 8 min pace except for the hill mile which was a long 9. All the other miles would have been faster but had to stop at several stop lights with the watch running. Also I pulled one of my standards and ran the wrong direction causing me to go off course .16 miles. This happens to me frequently.

Saucony Kinvara 2 (Race Shoes) Miles: 4.00Altra Instinct Black Miles: 10.00
Comments
From Dan on Sun, Apr 08, 2018 at 20:38:43 from 74.140.172.126

Nice job- and it happens to many of us. My 50K last year was several miles long because I took 2 wrong turns. Nice to see you run this race, very different from what you normally do.

Race: SoCal Ragnar Relay (184.8 Miles) 28:24:24, Place overall: 64, Place in age division: 35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The times are decieving as I had to stop as several stop lights on every run. Running pace was quite a bit faster than indicated below.

Mile Time HR HR %  
Leg - 1        
1 7:34:00 159 84%  
2 7:52:00 167 88%  
3 9:13:00 163 86%  
0.31 2:43:00 174 93%  
        8:16:04
        166
Leg - 2        
1 7:11:00 175 93%  
2 7:33:00 165 87%  
3 7:44:00 165 87%  
0.89 6:26:00 166 88%  
        7:25:46
        168
Leg - 3        
1 8:00:00 146 76%  
2 8:07:00 155 82%  
3 7:58:00 154 81%  
4 8:05:00 154 81%  
5 8:06:00 155 82%  
6 8:19:00 154 81%  
7 9:52:00 153 80%  
8 8:53:00 156 82%  
9 8:34:00 159 84%  
0.46 3:21:00 169 89%  
        8:22:39
        156
Team Time 28:24:24      

 

Comments
From Russ on Tue, Apr 10, 2018 at 16:54:34 from 74.114.3.253

Great job! That's pretty awesome. What was the average length of each segment? And how stinky was the van by the end? Run, sweat, get in van, repeat 12 times, and it gets smelly!!!

From Dan on Wed, Apr 11, 2018 at 20:41:50 from 74.140.172.126

Very cool! I have never done anything like that. Looks like you guys did great!

From I Just Run on Wed, Apr 11, 2018 at 22:07:28 from 199.38.187.9

The legs were from about 3 miles to about 12 the longest. I ran the 3rd most of our team.

This was a lot of fun! Especially just getting to know the other people on our team. If any of you guys want to form a team, I'd be in! :-)

Yes, the van was pretty stinky! ha ha

We were very happy with our results finishing 64th our of 650 teams. I think the reason is we had enough competitive runners that it rubbed off on the other team members and made them want to compete instead of just completing the distance. I was very impressed with several non'runner's efforts and results on our team.

From Tom K on Thu, Apr 12, 2018 at 07:23:22 from 47.206.60.114

Sounds like a great time! I'm glad you had fun.

You've got to wonder if you would have placed even better, had you not caught all of the stop lights! Like, you're racing other teams. But, at the same time, you are gambling on street lights. Kind of a strange situation.

From Burt on Sat, Apr 14, 2018 at 16:56:04 from 70.176.85.97

The So Cal race draws a lot more teams now than the Del Sol race. For obvious reasons. But Del Sol is still my personal favorite.

From I Just Run on Sun, Apr 15, 2018 at 11:28:52 from 199.38.187.9

Burt,

I forgot you were a Ragnar runner and fan. I should have contacted you and gotten the inside scoop. It was definitely different and fun! Hope you're still running them and having fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

My last run with Callie in California.... :-(

Mile Time HR HR %
1 8:37:00 126 62%
2 8:14:00 124 61%
3 8:33:00 136 69%
4 8:19:00 141 72%
5 8:09:00 141 72%
       
Total 41:52:00 134 67%
Pace 8:22:24    

Altra Instinct Black Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Home and running again.... 7 Miles

Mile Time HR HR %
1 8:07:00 142 73%
2 7:52:00 143 74%
3 7:52:00 149 78%
4 7:55:00 148 77%
5 7:59:00 154 81%
6 7:54:00 157 83%
7 7:04:00 164 87%
       
Total 54:43:00 151 79%
Pace 7:49:00    

Altra Instinct Black Miles: 7.00
Comments
From Rhett on Thu, Apr 12, 2018 at 23:29:40 from 66.185.237.66

There’s no place like home. Did you enjoy the Ragnar? People are always trying to get me to do one, but I have always declined.

From Yasir on Sat, Apr 14, 2018 at 16:18:37 from 99.20.240.16

Still running fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.003.000.007.00

Not sure what got into me this morning but I ran one of my stronger 7 mile training runs today. The weather was great at 54 degrees, 43% humidity, 32 degree dew point, 11 mph wind and 156 lbs. Haven't been consistent lately running so I'll probably pay in sorness for this run! 3 miles in the 6's ... That's good for me on this run!

Mile Time HR HR %
1 7:27:00 132 66%
2 7:25:00 155 82%
3 6:59:00 155 82%
4 7:33:00 160 85%
5 7:23:00 160 85%
6 6:58:00 162 86%
7 6:59:00 167 88%
       
Total 50:44:00 156 82%
Pace 7:14:51    
Temp 54 Humidity 43
Dew Point 32 Wind 11

Altra Instinct Black Miles: 7.00
Comments
From Dan on Mon, Apr 16, 2018 at 18:11:49 from 74.140.172.126

SOLID! Nice. Always good to push it like that once in awhile and if the legs were fresh why not.

From I Just Run on Mon, Apr 16, 2018 at 19:37:20 from 199.38.187.9

Thanks Dan. Don't know what I'm going to do with it but I'll take it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just an easy run in some really nice weather!

Mile Time HR HR %
1 8:37:00 141 72%
2 8:27:00 137 70%
3 8:24:00 141 72%
       
Total 25:28:00 140 71%
Pace 8:29:20    

Altra Instinct Black Miles: 3.00
Comments
From Dan on Tue, Apr 17, 2018 at 17:29:33 from 74.140.172.126

Hey way to enjoy some nice weather :)

From Yasir on Wed, Apr 18, 2018 at 08:49:01 from 99.20.240.16

wow 7 miles @ 7 min why not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wow...Summer is here today. 68 degrees, 81% humidity, 62 degree dewpoint, 11 mph wind, 154 lbs.

I read in one of my running books "when the sum of temperature and humidity exceeds 135, runners should modify their workouts." Seems I'm in that range almost all of the time. :-(

Mile Time HR
1 8:12:00 129
2 8:04:00 147
3 7:34:00 147
4 8:09:00 153
5 7:58:00 156
6 7:59:00 156
7 7:52:00 162
     
Total 55:48:00 150
Pace 7:58:17  

 

Altra Instinct Black Miles: 7.00
Comments
From Dan on Thu, Apr 19, 2018 at 20:42:14 from 74.140.172.126

Funny you mention that. I am no expert, but I feel like everybody has a unique body that reacts differently to conditions. This is why some were miserable at Boston while others still hit goals. I could not handle that kinda heat without many many many months getting used to it. I reckon you'd have more issues with my snow than I do :)

Hey- Nice run.

From Rhett on Fri, Apr 20, 2018 at 10:07:12 from 69.162.16.9

Great job this week. That run Sunday was a fast one.

From I Just Run on Fri, Apr 20, 2018 at 11:00:25 from 199.38.187.9

Dan,

The problem is my body doesn't like the hot and it doesn't like the cold! I guess you can call me a "fair weather runner".

Rhett,

Yes, Saturday felt good!

From Tom Slick on Thu, Apr 26, 2018 at 09:00:25 from 173.132.222.125

Where did you read about this Temp + Humidity theory? I'd like to see more?

From I Just Run on Thu, Apr 26, 2018 at 21:50:47 from 199.38.187.9

Tom Slick,

It is only a single paragraph in my "Run Less Run Faster" book, written by Bill Pierce, Scott Murr, and Ray Moss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.002.250.0010.25

Nice running weather today, 61 degrees, 62% humidity, 48 degree dew point, 13 mph wind, 153 lbs.

I just ran today ... no intent, but it did turn out to be close to MP effort and time. I'm just running aimlessly right now with no races in sight. :-)

Mile Time HR HR %
       
1 8:10:00 141 72%
2 8:03:00 140 72%
3 8:05:00 146 76%
4 7:59:00 146 76%
5 8:10:00 149 78%
6 8:13:00 152 80%
7 7:50:00 155 82%
8 7:47:00 156 82%
9 7:58:00 169 89%
10 7:28:00 161 85%
10.25 1:20:00 166 88%
Total 81:03:00 152 79%
Pace 7:54:26    
Temp 61 Humidity 62
Dew Point 48 Wind 13

 

Altra Instinct Black Miles: 10.25
Comments
From Russ on Fri, Apr 20, 2018 at 11:01:43 from 74.114.3.253

Nice! Looks like a great run. Your recovery has been excellent. What future race are you pondering?

From Dan on Fri, Apr 20, 2018 at 14:39:59 from 76.190.26.251

Good idea to stay sharp, you never know when you will want to sign up for a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to the gym today to just change things up. Ran 4 miles on the TM but broke it up into 4 1 mile runs with some upper body weights in between. I will be sore tomorrow as I haven't worked my upper body in months!

Altra Instinct Black Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

I'm starting to see a rhyme and reason to the "Temp+Humidity -- Adjust Workout When Above 135" theory...! I've been looking at runs above and below this number and I can definitly see a difference. I get many days above that number where I live, even in the winter.

Mile Time HR HR %
1 8:01:00 124 61%
2 7:56:00 143 74%
3 7:20:00 149 78%
4 7:48:00 155 82%
5 7:41:00 158 84%
6 7:04:00 160 85%
7 7:02:00 167 88%
       
Total 52:52:00 151 78%
Pace 7:33:09    
Temp 57 Humidity 69
Dew Point 47 Wind 19

Altra Instinct Black Miles: 7.00
Comments
From Dan on Tue, Apr 24, 2018 at 17:57:08 from 74.140.172.126

When it gets warm here, I am going to test that math!

From I Just Run on Tue, Apr 24, 2018 at 18:14:54 from 199.38.187.9

Dan,

On one of your 3 warm days?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to the Gym. Ran 4 individual miles @ 9:00 pace with upper body weights inbetween.

Altra Instinct Black Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.001.000.007.00

7 miles ... I'm just running!

Mile Time HR HR %
1 8:17:00 124 61%
2 8:21:00 138 70%
3 7:42:00 142 73%
4 8:11:00 148 77%
5 8:09:00 149 78%
6 8:01:00 147 76%
7 6:51:00 151 79%
       
Total 55:32:00 143 73%
Pace 7:56:00    

 

Altra Instinct Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Went to the Gym again. Ran 3 individual miles, 2 @ 9 pace and 1 @ 7:30. Upper body weights inbetween.

Altra Instinct Black Miles: 3.00
Comments
From Rhett on Wed, Apr 25, 2018 at 22:26:29 from 66.185.237.66

Nice cross training

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

Trying to stay on the first page of the Milage Board...! :-)

Nice HR on this run.

Mile Time HR
1 8:08:00 125
2 7:08:00 141
3 8:01:00 141
4 8:07:00 151
5 7:51:00 146
6 7:59:00 147
7 8:04:00 151
8 8:01:00 155
9 7:26:00 152
10 7:08:00 163
.25 mile cool-down    
Total 77:53:00 147
Pace 7:47:18  

Altra Instinct Black Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.253.000.000.007.25

This is what happens when the temp and humidity goes up ... The paces go down!

72 Degree, 90% Humidity

Mile Time HR
1 7:43:00 128
2 7:27:00 149
3 7:46:00 156
4 8:06:00 150
5 8:20:00 154
6 8:21:00 157
7 8:00:00 157
0.25 1:53:00 160
.25 mile cool-down    
Total 57:36:00 151
Pace 7:56:41  

Comments
From Tom K on Tue, May 01, 2018 at 07:16:27 from 47.206.60.114

Those paces look pretty good to me, dude!

From Tom Slick on Sat, May 05, 2018 at 11:59:42 from 66.87.126.190

Ya, and you have to get up and out the door earlier to catch the earlier cooler air of the morning!

From Dan on Sat, May 05, 2018 at 16:10:38 from 74.140.172.126

You speak truth!

From Rhett on Wed, May 09, 2018 at 11:04:22 from 66.185.238.62

I'm hearing you. Summer is here. It was 109 yesterday. No humidity though.

From Tom Slick on Wed, May 09, 2018 at 18:47:00 from 66.87.127.66

Oh for joy, the good old heat is on!

From Tom Slick on Mon, May 14, 2018 at 18:13:27 from 173.117.152.254

What's up Mr. IJR?

From I Just Run on Wed, May 16, 2018 at 12:39:57 from 199.38.187.9

Finally got caught up on my blog running!:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Miles @ 8:58 Avg Pace. Man, I've gotten behind in posting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.001.000.005.00

5 good miles on the road! 5 @ 7:35 Pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 Miles on the road @ 7:56 Pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles on TM and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles on the TM and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles on the TM and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles on the TM and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Miles @ 8:19 Pace ... Man, It's getting HOT..!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles on the TM and Upper Body Weights.

Comments
From Tom Slick on Wed, May 16, 2018 at 19:54:53 from 66.87.127.70

Way to get your homework caught up!

From I Just Run on Mon, Jun 11, 2018 at 19:26:09 from 199.38.187.9

Tom,

Been gone for 17 days … With no real internet service. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Wow...Don't know how much I'm going to enjoy running this summer. This was about all the effort I can put out in this heat and humidity. I was a little sick at my stomach after this run.

Mile Time HR HR %
1 7:45:00 132 66%
2 7:55:00 147 76%
3 7:37:00 150 78%
4 7:56:00 157 83%
5 7:52:00 159 84%
6 7:52:00 163 86%
7 7:54:00 167 88%
       
Total 54:51:00 154 80%
Pace 7:50:09    
Temp 77 Humidity 68
Dew Point 65 Wind 2

Comments
From Tom Slick on Mon, May 21, 2018 at 09:42:27 from 66.87.127.68

You are still hitting some great splits. Just suck it up and just do it. Get your goal well defined and go for it! I hope that goal is Boston 2019!!!!

From I Just Run on Mon, Jun 11, 2018 at 19:30:42 from 199.38.187.9

Tom S,

Yes, the plan is Boston 2019. Callie just qualified at the Revel Rockies Marathon but with a 3:31:43. She needed a 3:35 but the cut off time last year was 3:23 making her time 6 seconds too slow! She is thinking about running another marathon in Billings Montana in 14 weeks to try and improve her time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

7 more ... I think this is my limit until the summer is over!

Mile Time HR HR %
1 7:44:00 132 66%
2 7:46:00 149 78%
3 7:22:00 150 78%
4 7:50:00 154 81%
5 7:40:00 158 84%
6 7:43:00 159 84%
7 7:37:00 164 87%
       
Total 53:42:00 152 80%
Pace 7:40:17    
Temp 71 Humidity 93
Dew Point 69 Wind  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.001.000.003.00

3 Mile Progressive.

Mile Time HR
1 8:23:00 130
2 7:43:00 142
3 7:24:00 149
     
Total 23:30:00 140
Pace 7:50:00  

 

Comments
From Tom Slick on Tue, May 22, 2018 at 15:10:00 from 173.117.171.51

IJR - Go have a great time cruising and forget about running for a while! What ports will you be visiting on the Mediterranean?

From I Just Run on Mon, Jun 11, 2018 at 19:32:38 from 199.38.187.9

We had a great time but I still can't name all the ports. Several in Italy, Some in France, some islands and Gibraltar.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 at the gym and upper body weights.

Comments
From Dan on Sat, Jun 02, 2018 at 09:48:20 from 74.140.172.126

IJR- keep it up! I am catching up from a crazy May.

From Rhett on Sun, Jun 03, 2018 at 16:32:00 from 66.185.237.66

I hope you're not stuck at the gym IJR.

From Tom K on Thu, Jun 07, 2018 at 08:51:49 from 47.206.60.114

Dude?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles at the gym & Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

On the Cruise Ship TM. 7 Miles @ 8:15 Pace and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 TM Miles on the Cruise Ship, 7:50 Pace and Upper Body Weights.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles on the Cruise Ship @ 7:30 Pace and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles on the Cruise Ship @ 7:38 Pace and Upper Body Weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Back home from our Mediterranean Cruise. Got to run only 4 times in the two weeks. This run was back in the Texas HEAT...82 degrees, 74% Humidity, 75 Degree Dew Point. Run almost killed me. 4 Miles @ 8:15 Pace was really hard! My running is going to slow down quite a bit for the next few months.

Callie, my daughter ran the Revel Rockies Marathon last weekend and qualified for Boston!!!! She ran a 3:31:43. I am so happy for her!!! The only problem is that last year's cutoff was 3:23, so she is actually 6 seconds slower than the times that got in last year. She is now thinking about running the Billings Montana Marathon in 14 weeks to try and get a better qualifying time!

 

 

Comments
From Russ on Tue, Jun 12, 2018 at 08:26:38 from 74.114.3.253

Go Callie! Great time. But yes, have her come to Billings. It's a good race, good course with a gentle downhill, and low-ish elevation compared to a Utah or Colorado race. I did it in 2012 and here's my race report: http://russ.fastrunningblog.com/blog-09-16-2012.html.

As for your humidity, we had a cold front come through Sunday night so my runs yesterday and today were at 47F with 68% & 45% humidity (which is quite high for us). It's not always that cool, but our humidity is typically low.

From Tom Slick on Thu, Jun 14, 2018 at 10:13:05 from 66.87.113.195

Welcome back! Sounds like your holiday went well. How many pounds did you pickup out there cruising? Atta Girl Callie! Go get that Boston Qualification.....IJR - Remember to always carry hydration on your runs and get out when the ambient air temperature is it’s lowest when ever possible!

From Dan on Fri, Jun 15, 2018 at 19:21:56 from 74.140.172.126

Indeed - welcome back! Glad you got a nice time away and even more happy for your daughter! Good news.

From Rhett on Sat, Jun 16, 2018 at 22:34:23 from 66.185.237.66

Congrats to your daughter and I'm totally jealous that you were on a 2 week Mediterranean cruise. Sounds amazing.

From Tom Slick on Sun, Jun 24, 2018 at 09:46:42 from 174.148.92.212

What's going on Cowboy, you gettin' back into your physical fitness (running) training.

From I Just Run on Sun, Jun 24, 2018 at 11:39:50 from 199.38.187.9

Tom,

I've pretty much put myself in neutral with running. I guess I'm not too motivated right now with the really hot weather and my busy travel schedule. Roping very consistently, lots of travel and having fun with my part Tim business! I need to set a few running goals to get me back on track! 😁

Thanks for checking in with me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles at the gym and some upper body weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles at the gym and some upper body weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles at the gym and some upper body weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles at the gym and some upper body weights.

Comments
From Rhett on Sun, Jun 24, 2018 at 20:14:15 from 66.185.237.66

Good jump getting it done.

From Tom Slick on Tue, Jun 26, 2018 at 13:30:05 from 174.148.112.66

Pushing some Iron! Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

We're in Illinois for a week of vacation. (Actually, I'm always on vacation! 😁)

Finally ran again:

Pace. HR

7:45 - 140

7:41 - 157

8:02 - 163

8:36 - 165

7:51 - 172

Avg

7:59 - 159

Hot-Humid-Out of Shape-But I'm running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Illinois Running.

Pace. HR

7:52 - 141

8:02 - 154

7:28 - 169

Avg

7:48 - 154

Hot-Humid-Out of Shape-But I'm running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles today. Very hot and humid.

Mile - HR

8:48 - 146

8:34 - 149

8:43 - 154

9:12 - 154

10:02 - 160

9:25 - 160

AVG - HR

9:07 - 154

Started to overheat after 4 so I had to walk some in 5 and 6.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.001.000.003.00

It was actually a little cooler today, 75 degrees.

Mile - HR

7:38 - 138

7:35 - 156

7:08 - 169

AVG - HR

7:28 - 153

Comments
From Tom Slick on Fri, Jul 06, 2018 at 08:04:34 from 174.148.41.12

Good to see you back in the saddle again! Ya know!

From Russ on Fri, Jul 06, 2018 at 08:58:04 from 74.114.3.253

Nicely done. Glad you got some cooler temps for you... I would die at 75. We're heading to Florida in 2 weeks, and I will be dying on my morning runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

A little cooler temp today. 65 degrees.

In Illinois u til tomorrow but probably won't run tomorrow.

Mile - HR

8:18 - 145

8:06 - 142

8:21 - 147

8:25 - 150

8:09 - 151

8:09 - 154

8:19 - 158

8:15 - 158

7:31 - 163

AVG - HR

8:11 - 151

Comments
From Tom K on Sat, Jul 07, 2018 at 15:16:31 from 174.58.54.231

65 sounds fantastic. And that 8:11 pace is pretty cool, too.

From Dan on Sun, Jul 08, 2018 at 06:29:10 from 63.85.190.238

Getting back at it!

From Tom Slick on Mon, Jul 09, 2018 at 13:03:10 from 66.87.127.13

Bring it back with great thought...

From Yasir on Fri, Jul 13, 2018 at 13:08:57 from 99.20.240.16

You still running fast my goodness!

From Tom Slick on Thu, Jul 19, 2018 at 08:13:19 from 173.117.153.186

Where in the world is IJR?

From Yasir on Thu, Aug 16, 2018 at 06:47:54 from 99.20.240.16

How are you sir.

From Tom Slick on Sun, Aug 19, 2018 at 16:24:39 from 66.87.127.118

Hey Cowboy, Whatcha doing these days, winning big hats and platter sized belt buckles?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

8/2/2018
Mile Time HR HR % Max HR
         
1 8:17:00   #N/A  
2 7:44:00   #N/A  
3 7:51:00   #N/A  
4 7:49:00   #N/A  
         
         
Total 31:41:00 0 #N/A  
Pace 7:55:15     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/15/2018
Mile Time HR HR % Max HR
1 7:52:00 149 78%  
2 7:29:00 167 88%  
Total 15:21:00 158 83%  
Pace 7:40:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/15/2018
Mile Time HR HR % Max HR
1 7:52:00 149 78%  
2 7:29:00 167 88%  
Total 15:21:00 158 83%  
Pace 7:40:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/16/2018
Mile Time HR HR % Max HR
1 7:55:00 138 70%  
2 7:06:00 160 85%  
Total 15:01:00 149 77%  
Pace 7:30:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/22/2018
Mile Time HR HR % Max HR
1 7:55:00 138 70%  
2 7:06:00 160 85%  
Total 15:01:00 149 77%  
Pace 7:30:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/22/2018
Mile Time HR HR % Max HR
1 7:55:00 138 70%  
2 7:06:00 160 85%  
Total 15:01:00 149 77%  
Pace 7:30:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/22/2018
Mile Time HR HR % Max HR
1 7:55:00 138 70%  
2 7:06:00 160 85%  
Total 15:01:00 149 77%  
Pace 7:30:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

8/23/2018
Mile Time HR HR % Max HR
1 7:55:00 138 70%  
2 7:06:00 160 85%  
Total 15:01:00 149 77%  
Pace 7:30:30     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Way Hot and Humid!

8/25/2018
Mile Time HR HR % Max HR
1 7:51:00   #N/A  
2 7:17:00   #N/A  
Total 15:08:00 0 #N/A  
Pace 7:34:00     WT
Temp   Humidity    
Dew Point   Wind    
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Way Hot and Humid!

8/26/2018

Mile Time HR HR % Max HR
1 8:19:00   #N/A  
2 7:35:00   #N/A  
Total 15:54:00 0 #N/A  
Pace 7:57:00     WT
Temp   Humidity    
Dew Point   Wind    
 

Comments
From Tom Slick on Thu, Aug 30, 2018 at 09:51:49 from 174.148.80.119

Welcome back! Have you been thinking about doing any races in this last quarter of 2018?

From I Just Run on Thu, Aug 30, 2018 at 11:29:55 from 107.77.72.110

Hi Tom, I'm so out of shape I really need to get back to running some miles. I do plan on running a half marathon in November. I need to start some serious training though. And I do plan on running Boston this year. Cali qualified and I'm hoping that her time is fast enough to get her in so I'm excited about that!

From Tom K on Thu, Aug 30, 2018 at 12:18:41 from 47.206.60.114

Dude! Welcome Back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

8/29/2018
Mile Time HR HR %  
1 7:37:00 148 77%  
2 6:53:00 162 86%  
Total 14:30:00 155 81%  
Pace 7:15:00      
         
         
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Mile Time HR HR %
1 7:21:00 145 75%
2 6:47:00 164 87%
Total 14:08:00 155 81%
Pace 7:04:00    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Mile Time HR HR %
1 7:49:00 149 78%
2 7:39:00 160 85%
Total 15:28:00 155 81%
Pace 7:44:00    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Mile Time HR HR %
1 7:53:00 140 72%
2 7:21:00 163 86%
Total 15:14:00 152 79%
Pace 7:37:00    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Mile Time HR HR %
1 7:38:00 131 65%
2 7:02:00 158 84%
Total 14:40:00 145 74%
Pace 7:20:00    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Working on bringing my time down on only 2 mile runs with less HR effort. It is so hot and humid here now (75-80 degrees, 90-100% humidity every morning). As soon as we get a weather break I'll start some longer runs.

Mile Time HR HR %
1 7:30:00 138 70%
2 6:53:00 162 86%
Total 14:23:00 150 78%
Pace 7:11:30    

Comments
From Yasir on Fri, Sep 07, 2018 at 18:09:23 from 99.20.240.16

It's not the same without sir.Let's get back to running fast again.

From I Just Run on Fri, Sep 07, 2018 at 19:19:02 from 199.38.187.9

I'm trying to run fast ... just short!

From Rhett on Sat, Sep 08, 2018 at 15:03:30 from 66.185.237.66

Do you have a 2 mile time goal? Looks like you’re already pretty speedy.

From I Just Run on Sat, Sep 08, 2018 at 16:09:01 from 107.77.72.84

Rhett, no, just trying to get to 2 miles in the 6's at a reasonable effort. I should be able to run a 20 5k now. Waiting for something under 70 degrees to then start adding miles. You know me ... I Just Run

From I Just Run on Sat, Sep 08, 2018 at 16:13:24 from 107.77.72.84

I've qualified and entering Boston in a few days. 😊

But mainly been focussed on qualifying and entering the World Series Team Roping finals in Las Vegas in December, which I did last week! Big Big money event!

From Rhett on Sat, Sep 08, 2018 at 16:33:30 from 66.185.237.66

That’s great! You are obviously very talented at roping. Do you think running fitness helps with your roping?

From Tom Slick on Sat, Sep 08, 2018 at 17:58:58 from 173.117.231.169

You better believe IJR’s running ability helps his roping...he runs down those doggies and ropes them without a horse, yahooooo!

From Tom Slick on Sun, Sep 09, 2018 at 16:02:41 from 174.148.240.2

Stick to your dream and follow your plan Mr. IJR!

From Tom Slick on Mon, Sep 10, 2018 at 09:52:16 from 66.87.127.132

Hey IJR, Did you get signed up for the 2019 Boston Marathon? Sign up started this morning for the 20 minute plus runners. I have to wait till the 12th cause I’m in the 10 minute plus signup group......

From I Just Run on Tue, Sep 11, 2018 at 09:09:10 from 199.38.187.9

I'm sure running indirectly help my roping but the roping I do is more like playing golf. Horsemanship, hand-eye coordination, timing, etc. are more of the factors in team roping.

I haven't signed up for Boston yet. I think my day is tomorrow, Wednesday, as I was only about 15 minutes under my qualifying time.

From Tom Slick on Tue, Sep 11, 2018 at 19:08:55 from 66.87.127.132

IJR - that’s the group i’m In too! Sign up early and often - 😎

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.000.002.00

Close 

Mile Time HR HR %
1 7:23:00 142 73%
2 6:46:00 166 88%
Total 14:09:00 154 80%
Pace 7:04:30    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Mile Time HR HR %
1 8:25:00 129 64%
2 7:53:00 146 76%
Total 16:18:00 138 70%
Pace 8:09:00    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.000.002.00

 We fianlly got some ran but still 75 degrees in the morning with 95% humidity and 72 degree dewpoint. Waiting for that below 70 degree day to break out!

Mile Time HR HR %
1 7:42:00 136 69%
2 7:00:00 156 82%
Total 14:42:00 146 76%
Pace 7:21:00    

Comments
From Tom K on Tue, Sep 11, 2018 at 09:46:59 from 47.206.60.114

Speedy stuff! We might be waiting a while for the below 70 degree day!

From Russ on Tue, Sep 11, 2018 at 09:57:53 from 137.26.70.130

You've got some wheels, even in oppressive heat. Move to Montana - it's been gloves weather in the morning for a couple weeks. We still get warm (80s) in the afternoon, but mornings are high 40s, low 50s. I'll take it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.000.002.00

Entered BOSTON today ... Let the training begin...!!!

 

2 Miles Avg. Under 7:00. Ready for some cooler weather!!!

Mile Time HR HR %
1 7:13:00 142 73%
2 6:37:00 167 88%
Total 13:50:00 155 81%
Pace 6:55:00    
Temp 75 Humidity 93
Dew Point 74 Wind 0

 

Comments
From Tom K on Wed, Sep 12, 2018 at 10:17:07 from 107.242.117.12

Good luck in Boston, brother!

I have to admit, I'm getting jealous of your sub 15 minute workouts! I'm sure the time spent working out will grow by April!

From Rhett on Wed, Sep 12, 2018 at 11:08:51 from 66.185.238.62

Congrats! Hopefully you have a great training cycle and a great Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

Doubled my mileage today...WOW...4 Miles. :-)

Mile Time HR HR %
1 7:48:00 134 68%
2 7:53:00 154 81%
3 7:41:00 158 84%
4 7:12:00 167 88%
Total 30:34:00 153 80%
Pace 7:38:30    
Temp 74 Humidity 94
Dew Point 72 Wind 10

Comments
From Rhett on Fri, Sep 14, 2018 at 09:41:00 from 66.185.238.62

100% better...Nice!

From I Just Run on Sun, Sep 16, 2018 at 15:17:31 from 199.38.187.9

Rhett … yes, but my cardio is suffering!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles on the TM in Dallas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

 Gotta get my cardio in line with my legs. 

 

Mile Time HR HR %
1 7:45:00 131 65%
2 7:59:00 157 83%
3 7:43:00 161 85%
4 7:15:00 171 91%
Total 30:42:00 155 81%
Pace 7:40:30    

Comments
From Dan on Sun, Sep 16, 2018 at 19:09:15 from 104.178.66.147

Easier said than done in most cases :)

From I Just Run on Mon, Sep 17, 2018 at 09:03:19 from 199.38.187.9

I'll make it happen!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

A little faster...

Mile Time HR HR % Max HR
1 7:33:00 138 70%  
2 7:37:00 160 85%  
3 7:37:00 167 88%  
4 7:15:00 171 91% 177
Total 30:02:00 159 83%  
Pace 7:30:30     WT
Temp 75 Humidity 95  
Dew Point 72 Wind 3 157

Comments
From Tom K on Thu, Sep 20, 2018 at 18:13:12 from 47.201.51.108

You've got some good speed there for a fella working his way back. Now that you've doubled your mileage, everyone better look out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Just a slower run today.

Mile Time HR HR %
1 8:33:00 126 62%
2 8:45:00 145 75%
3 8:27:00 151 79%
4 8:14:00 157 83%
Total 33:59:00 145 75%
Pace 8:29:45    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

Back to speed today.

Mile Time HR HR %
1 7:44:00 136 69%
2 7:42:00 156 82%
3 7:43:00 160 85%
4 7:09:00 168 89%
Total 30:18:00 155 81%
Pace 7:34:30    
Temp 75 Humidity 94
Dew Point 71 Wind  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Oh my gosh ... 77 degrees at 6 am, 100% humidity and 77 degree dew point, 3 mph wind. I don't think it can get any more misrable!!!

Slow to not kill myself!

Mile Time HR HR %
1 8:40:00 128 63%
2 8:45:00 142 73%
3 8:18:00 148 77%
4 8:19:00 154 81%
Total 34:02:00 143 74%
Pace 8:30:30    
Temp 77 Humidity 100
Dew Point 77 Wind 3

Comments
From Rhett on Fri, Sep 21, 2018 at 16:50:48 from 66.185.237.66

You could have joined me this week week in the desert and been more miserable. :)

From I Just Run on Sat, Sep 22, 2018 at 13:59:30 from 199.38.187.9

Rhett ,,, I bet! What was it 114 degrees?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

Nice rain while I was running but still hot!

Mile Time HR HR %
1 7:45:00 137 70%
2 7:52:00 152 80%
3 7:38:00 158 84%
4 7:17:00 163 86%
Total 30:32:00 153 80%
Pace 7:38:00    
Temp 77 Humidity Raining
Dew Point 77 Wind 5

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Finally a day under 70 when I started!

Mile Time HR HR %
1 8:27:00 130 65%
2 8:39:00 140 72%
3 8:34:00 141 72%
4 8:19:00 140 72%
Total 33:59:00 138 70%
Pace 8:29:45    
Temp 69 Humidity 86
Dew Point 67 Wind 5

Comments
From Tom Slick on Sun, Sep 23, 2018 at 12:59:13 from 66.87.126.148

‘Bout time you got a bit of a break in the heat!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.001.000.004.00

Still no break in the weather but I'm about ready to break out and run a little further. I believe I am precieving the effot to be harder than it is based on my HR. I'm ready to be at 10-12 miles with this effort! Just got to get where I don't sweat out in the process!

Mile Time HR HR % Max HR
1 7:49:00 128 63%  
2 7:51:00 149 78%  
3 7:45:00 153 80%  
4 7:12:00 159 84% 167
Total 30:37:00 147 76%  
Pace 7:39:15     WT
Temp 72 Humidity 93 162
Dew Point 70 Wind 0 159

 

Comments
From Tom Slick on Mon, Sep 24, 2018 at 16:56:18 from 174.148.50.189

Stash or Pack that hydration so you don't dry up !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Just a little slower today. Supposed to be cooler in a couple of days! Still 75 degrees and high humidity early in the morning.

Mile Time HR HR %
1 8:18:00 136 69%
2 8:06:00 145 75%
3 8:11:00 147 76%
4 7:54:00 152 80%
Total 32:29:00 145 75%
Pace 8:07:15    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Finally a day below 70 degrees!!! FANTASTIC...!!! So I ran farther. :-)

Mile Time HR HR % Max HR
1 8:08:00 126 62%  
2 7:56:00 146 76%  
3 7:37:00 148 77%  
4 8:08:00 154 81%  
5 8:02:00 158 84%  
6 7:39:00 161 85% 163
Total 47:30:00 149 77%  
Pace 7:55:00     WT
Temp 66 Humidity 63 158
Dew Point 53 Wind 11  

 

Comments
From Tom K on Thu, Sep 27, 2018 at 08:04:55 from 47.206.60.114

6!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

In Oklahoma for a few days... A little cooler up here - 66 degrees.

Mile Time HR HR %
1 7:57:00 137 70%
2 7:51:00 142 73%
3 7:58:00 145 75%
4 7:59:00 147 76%
5 8:01:00 157 83%
6 7:35:00 158 84%
Total 47:21:00 148 77%
Pace 7:53:30    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Still in Oklahoma... I was tired today.

Mile Time HR HR %
1 7:59:00 127 63%
2 8:09:00 141 72%
3 8:22:00 145 75%
4 8:00:00 149 78%
Total 32:30:00 141 72%
Pace 8:07:30    

Comments
From Dan on Mon, Oct 01, 2018 at 17:17:20 from 104.178.66.147

What about today, still tired? I like Oklahoma.

From I Just Run on Mon, Oct 01, 2018 at 21:15:34 from 199.38.187.9

Tired today but tomorrow I'm going to feel GOOD...!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Bumped up to 7 miles and kept MP. Still hot and humid but I'm slugging along!

Mile Time HR HR %
1 7:39:00 135 68%
2 7:52:00 151 79%
3 7:26:00 154 81%
4 7:52:00 159 84%
5 7:45:00 163 86%
6 7:39:00 163 86%
7 7:41:00 168 89%
       
Total 53:54:00 156 82%
Pace 7:42:00    
Temp 70 Humidity 93
Dew Point 69 Wind  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Another misrable day. Had to slow down!

Mile Time HR HR %
1 8:39:00 132 66%
2 8:43:00 138 70%
3 8:05:00 140 72%
4 8:47:00 144 74%
5 8:38:00 149 78%
6 8:31:00 150 78%
7 8:59:00 152 80%
       
Total 60:22:00 144 74%
Pace 8:37:26    
Temp 72 Humidity 100
Dew Point 72 Wind  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I had to log these as Easy Miles but I can tell you they weren't...!!!

Mile Time HR HR %
1 8:16:00 137 70%
2 8:42:00 139 71%
3 8:32:00 143 74%
4 8:37:00 142 73%
5 9:54:00 143 74%
6 9:26:00 141 72%
7 9:05:00 143 74%
       
Total 62:32:00 141 72%
Pace 8:56:00    
Temp 76 Humidity 97
Dew Point 74 Wind 3

Comments
From Rhett on Thu, Oct 04, 2018 at 09:43:07 from 66.185.238.62

You're getting your mileage back up there. Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Running in Louisana

Mile Time HR HR %
1 7:54:00 131 65%
2 7:38:00 146 76%
3 7:37:00 154 81%
4 7:40:00 159 84%
Total 30:49:00 148 76%
Pace 7:42:15    
Temp 75 Humidity 97
Dew Point 73 Wind  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Running in Meridian Mississippi

Didn't start out for it to be a nice little progressive run, but that's the way it turned out!

Mile Time HR HR %
1 8:18:00 126 62%
2 8:10:00 141 72%
3 8:04:00 144 74%
4 7:44:00 144 74%
5 7:40:00 151 79%
6 7:16:00 155 82%
Total 47:12:00 144 74%
Pace 7:52:00    
Temp 77 Humidity 94
Dew Point 75 Wind 6

Comments
From Dan on Sat, Oct 06, 2018 at 13:00:34 from 104.178.66.147

I see you are getting out more! Well done.

From I Just Run on Sun, Oct 07, 2018 at 15:17:46 from 199.38.187.9

37 miles this week ... getting up there a little. Just waiting for some cooler weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.000.006.00

In Mississippi for the last day. Oh what difference temps beloe 70 make!

Mile Time HR HR %
1 7:59:00 131 65%
2 7:56:00 144 74%
3 7:49:00 147 76%
4 7:37:00 147 76%
5 7:38:00 151 79%
6 7:02:00 157 83%
Total 46:01:00 146 76%
Pace 7:40:10    
Temp 66 Humidity 96
Dew Point 65 Wind 6

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

 Back home in the hot weather again. Upped my miles to 8!!! But slow as not to kill myself.

Mile

Time HR HR %
1 8:40:00 122 59%
2 9:02:00 134 68%
3 8:45:00 138 70%
4 8:41:00 143 74%
5 8:42:00 145 75%
6 8:43:00 146 76%
7 8:38:00 147 76%
8 8:42:00 151 79%
Total 69:53:00 141 72%
Pace 8:44:07    
Temp 75 Humidity 96
Dew Point 74 Wind 6

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.001.000.004.00

45 Second per mile improvement from a month ago, with the same HR effort and same temp/humidity/dew point.

Making improvement but still waiting for a break in the weather!

Mile Time HR HR %
1 7:56:00 131 65%
2 7:59:00 145 75%
3 7:48:00 148 77%
4 7:11:00 155 82%
Total 30:54:00 145 75%
Pace 7:43:30    
Temp 75 Humidity 97
Dew Point 73 Wind  

Comments
From Rhett on Tue, Oct 09, 2018 at 13:40:57 from 99.203.5.98

45 seconds per mile improvement in 1 month is huge. You must be doing something right.

From I Just Run on Wed, Oct 10, 2018 at 20:12:18 from 199.38.187.9

Hoping to jump to double digit runs next week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Late night so I slept in. Ran later in the morning so it was even hotter!

Mile Time HR HR % Max HR
1 8:41:00 121 59%  
2 8:58:00 134 68%  
3 8:38:00 136 69%  
4 8:43:00 138 70%  
5 8:46:00 139 71%  
6 8:40:00 138 70%  
7 8:40:00 138 70%  
8 8:44:00 142 73% 153
Total 69:50:00 136 69%  
Pace 8:43:45     WT
Temp 80 Humidity 80 161
Dew Point 75 Wind 12 157

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

I'm tired....

Although I haven't run that many miles each day, I've run 26 out of the last 30 days.

Mile Time HR HR %
1 8:06:00 126 62%
2 8:07:00 140 72%
3 7:54:00 141 72%
4 7:36:00 146 76%
Total 31:43:00 138 70%
Pace 7:55:45    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Mile Time HR HR %
1 8:27:00 135 68%
2 8:10:00 137 70%
3 7:58:00 141 72%
4 8:17:00 144 74%
5 7:55:00 146 76%
6 7:40:00 149 78%
7 7:46:00 149 78%
8 7:49:00 152 80%
9 7:09:00 156 82%
Total 71:11:00 145 75%
Pace 7:54:33    
Temp 61 Humidity 67
Dew Point 58 Wind 6

Wow...What a nice day to run...!!!

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

Took a day off yesterday and was feeling really good when I started ... but, after the first mile I started to overheat. By the end I'd wished I would have started out slower! Cooler weather is on it's way early this week!!!

Mile Time HR HR %
1 7:09:00 135 68%
2 7:37:00 150 78%
3 7:36:00 151 79%
4 7:46:00 153 80%
5 8:20:00 154 81%
6 8:08:00 155 82%
7 7:45:00 158 84%
       
Total 54:21:00 151 79%
Pace 7:45:51    
Temp 74 Humidity 97
Dew Point 72 Wind 3

Comments
From Rhett on Mon, Oct 15, 2018 at 12:35:09 from 66.185.238.62

Nice! You're getting your speed back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mile Time HR HR %
1 8:42:00 130 65%
2 8:53:00 143 74%
3 7:26:00 147 76%
4 8:06:00 149 78%
Total 33:07:00 142 73%
Pace 8:16:45    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Can you believe it...! It went from 90 degrees yesterday to the high of 47 today, raining and a 25 MPH wind. Nedless to say I didn't run outside and this was my first double digit run this season. Ran it hot and slow at the gym.

10 Miles @ 8:45 Pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.002.002.00

The weather cleared up some this afternoon, only a light drizzle. This is the first "fast" miles I have run in a long time. It's interesting that my HR was exactly the same out and back even though the run out is slightly downhill and back is slightly uphill. I guess that's because I didn't do any warm up, just ran out the door and took off. My legs felt good but my cardio was struggling...as usual. This is way off my 5K pace, but I haven't run one since 2014 so I guess it's not a fair comparison. :-) 

Mile Time HR HR % Max HR
1 6:49:00 160 85%  
2 6:43:00 160 85%  
Total 13:32:00 160 85%  
Pace 6:46:00     WT
Temp 50 Humidity 46  
Dew Point 87 Wind 13 157

Comments
From Dan on Tue, Oct 16, 2018 at 18:04:45 from 104.178.66.147

Yeah I have not done a 5k in quite some time. I would be slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.002.000.008.00

Wow, what a difference a little cool weather makes. I felt like I could run again! A nice progressive run from the first 4 to the second 4 with a nice 7 flat for the last mile.

Just read an article about how the Kenyans train. Much different than we do. One thing is they run all their long runs really slow at the start and progressivly get faster to where they are basiclly sprinting at the end! 

Mile Time HR HR %
1 7:49:00 130 65%
2 8:01:00 148 77%
3 8:00:00 145 75%
4 8:03:00 144 74%
5 7:45:00 146 76%
6 7:36:00 148 77%
7 7:19:00 151 79%
8 7:00:00 159 84%
Total 61:33:00 146 76%
Pace 7:41:37    
Temp 59 Humidity 82
Dew Point 54 Wind 15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Truly an easy Recovery run for me. Feeling good but took it easy because I'm running 10 tomorrow. It was 57 degrees, raining and actually pretty nice! 4 Miles at an unknown pace - No Watch!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I didn't feel very good on this run. 75 degrees, I felt like I bonked on this run even though it was slow.

Mile Time
1 7:51:00
2 8:10:00
3 8:18:00
4 8:11:00
5 8:26:00
6 8:47:00
7 9:01:00
8 8:40:00
9 8:57:00
10 8:38:00
Total 84:59:00
Pace 8:29:54

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 Miles up the big hill and back. Felt much better on this run than I did yesterday.

Mile Time HR HR % Max HR
1 7:44:00 140 72%  
2 8:37:00 152 80%  
3 7:33:00 156 82%  
4 7:51:00 157 83%  
5 7:42:00 158 84%  
6 7:40:00 160 85%  
Total 47:07:00 154 81%  
Pace 7:51:10     WT
Temp 65 Humidity 87 155
Dew Point 60 Wind 11 154

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.000.000.0012.25

Nice weather today! Ran 6 Miles out Monster Hill and back twice to make 12 miles. Wasn't feeling great at the start but felt pretty good and strong at the end! First 6 @ 8:21 pace, Last 6 @ 8:00 pace. Nice progressive.

Mile Time HR HR %  
1 8:18:00 125 61%  
2 9:03:00 141 72%  
3 8:27:00 140 72%  
4 8:12:00 137 70%  
5 7:54:00 138 70%  
6 8:13:00 140 72% 50:07:00
7 8:04:00 139 71% 8:21:10
8 8:47:00 144 74%  
9 8:19:00 147 76%  
10 7:52:00 144 74%  
11 7:35:00 145 75%  
12 7:24:00 150 78% 48:01:00
.25 mile cool-down       8:00:10
Total 98:08:00 141 72%  
Pace 8:10:40     WT
Temp 54 Humidity 80 158
Dew Point 48 Wind 6 156

Comments
From Rhett on Tue, Oct 23, 2018 at 18:26:54 from 66.185.237.66

Great run.

From Tom Slick on Wed, Oct 24, 2018 at 13:38:45 from 173.117.234.69

Yo IJR, your getting in some great training, is this for the Oh Bro I JR, I will have a great time.Is this for the Marathon for Odoption Nov. '19. Are you doing a two or three week taper? Where is the Marathon for Odoption being held?

From I Just Run on Thu, Oct 25, 2018 at 14:12:46 from 199.38.187.9

Thanks Rhett.

Tom,

Yes, I'm training for the Marathon for Adoption (Actually just a half). Im not doing much taper, maybe 10 days. Still trying to ramp up 😁 to get ready for some marathon training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.254.001.000.0012.25

Decided to run my 2nd 12 mile run for the week today instead of tomorrow as it is supposed to rain all day tomorrow, so two 12 mile days in a row. (Out and back up Monster Hill twice.) I didn't intend to run faster today than I did yesterday but it just turned out that way. Still had some kick on the last mile.

Mile Time HR HR %  
1 8:19:00 129 64%  
2 8:59:00 143 74%  
3 8:06:00 144 74%  
4 8:01:00 143 74%  
5 7:39:00 139 71%  
6 8:10:00 141 72% 49:14:00
7 7:55:00 144 74% 8:12:20
8 8:49:00 149 78%  
9 8:03:00 150 78%  
10 7:41:00 150 78%  
11 7:27:00 151 79%  
12 7:11:00 155 82% 47:06:00
.25 mile cool-down       7:51:00
Total 96:20:00 145 75%  
Pace 8:01:40     WT
Temp 65 72 80  
Dew Point 51 Wind 6 157

Comments
From Tom K on Wed, Oct 24, 2018 at 08:55:06 from 47.206.60.114

A month ago, you were going on 2 mile runs at this pace! Now you're doing back to back 12 mile runs? Wow! You improved quickly! Fantastic Work, IJR!

From Tom Slick on Thu, Oct 25, 2018 at 10:02:53 from 174.148.178.206

You're an Animal! Keep up the great training.

From I Just Run on Thu, Oct 25, 2018 at 14:15:33 from 199.38.187.9

Tom K,

Ha ha ... yes probably a little unorthodox training but you know me, I Just Run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Well, my running schedule is all messed up. Had to run another 12 today instead of waiting until Saturday. It started out good but as the temp rose I got a little hot and tired. Didn't have the kick I did before on the last mile. HR overall is somewhat higher.

Mile Time HR HR %  
1 8:17:00 137 70%  
2 8:57:00 144 74%  
3 8:13:00 144 74%  
4 7:48:00 145 75%  
5 7:27:00 145 75%  
6 8:16:00 151 79% 48:58:00
7 8:06:00 143 74% 8:09:40
8 8:55:00 152 80%  
9 7:59:00 156 82%  
10 7:47:00 159 84%  
11 7:28:00 158 84%  
12 7:46:00 163 86% 48:01:00
.25 mile cool-down       8:00:10
Total 96:59:00 150 78%  
Pace 8:04:55     WT
Temp 62/70 Humidity 74/58  
Dew Point 54/55 Wind 11 153

Comments
From Rhett on Fri, Oct 26, 2018 at 15:04:05 from 66.185.238.62

That's what happens when you run back to back tough 12 milers. I'm impressed you did as well as you did on the second day. Get some rest now.

From I Just Run on Fri, Oct 26, 2018 at 20:59:04 from 199.38.187.9

No rest for me now. Gotta keep pushing for another week, then I'll get a little break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Busy days ... I'm tired. 4 Mile somewhat easy run.

TRAINING BEGINS AT THE END OF YOUR COMFORT ZONE!

Mile Time HR HR %
1 8:23:00 127 63%
2 8:20:00 140 72%
3 8:15:00 140 72%
4 8:28:00 143 74%
Total 33:26:00 138 70%
Pace 8:21:30    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Nice Morning to run but running on some tired legs, long days and early morning.  3 Weeks out from the Chosen Half marathon.  Need to start thinking about a time goal for that race.

Mile Time HR HR % Max HR
1 7:59:00 130 65%  
2 8:14:00 141 72%  
3 7:38:00 144 74%  
4 8:12:00 147 76%  
5 8:01:00 149 78%  
6 7:45:00 149 78%  
7 7:45:00 153 80% 162
         
Total 55:34:00 145 75%  
Pace 7:56:17     WT
Temp 53 Humidity 96  
Dew Point 52 Wind 3 157

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.254.001.000.0015.25

First 15 Miler in a long time. Ran out and back Monster Hill 2x. Not sure what was going on with my HR at the first but something. Really felt lathargic at the first but kicked it up the last 5 to make it a good run overall. happy to run my fastest miles at the end! (Almost got to a 6 minute mile on the last mile. :-)

Mile Time HR HR % Max HR
1 8:25:00 149 78%  
2 9:13:00 139 71% hill
3 8:26:00 138 70%  
4 8:10:00 138 70%  
5 7:38:00 135 68% 8:22:24
6 8:23:00 140 72% 140
7 8:11:00 134 68%  
8 8:55:00 143 74% hill
9 8:14:00 145 75%  
10 8:19:00 143 74% 8:24:24
11 7:48:00 145 75% 141
12 7:18:00 144 74%  
13 7:59:00 151 79%  
14 7:18:00 152 80%  
15 7:06:00 159 84% 7:29:48
        150
         
Total 121:23:00 144 74%  
Pace 8:05:32     WT
Temp 56 Humidity 97  
Dew Point 55 Wind 3 1

Comments
From Russ on Mon, Oct 29, 2018 at 08:10:11 from 67.138.48.132

Great run, glad to see lower temps for you and lower paces. You are a machine!

From Rhett on Mon, Oct 29, 2018 at 09:55:47 from 66.185.238.62

Great job getting in 15 with a nice strong finish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Took the day off yesterday after my 15 miler and ran easy today...It was pretty warm.

Mile Time HR HR %
1 9:08:00 117 56%
2 9:39:00 127 63%
3 8:55:00 125 61%
4 9:45:00 131 65%
5 9:03:00 130 65%
6 9:16:00 131 65%
Total 55:46:00 127 62%
Pace 9:17:40    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.004.000.008.25

Tried a little different run today. 1 slow, 1 fast mile ... and yes, the fast miles were hard! Haven't run many faster miles lately.

Mile Time HR HR %
1 8:30:00 126 62%
2 6:48:00 152 80%
3 9:25:00 137 70%
4 6:55:00 160 85%
5 9:19:00 139 71%
6 6:46:00 160 85%
7 9:41:00 141 72%
8 6:54:00 161 85%
Total 64:18:00 147 76%
Pace 8:02:15    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.001.000.004.00

It's funny how 70 degrees with 43% humidity and 45 degree dewpoint can feel so cool. It was nice! Just a little 4 mile progressive run!

Mile Time HR HR %
1 8:05:00 136 69%
2 7:53:00 150 78%
3 7:45:00 149 78%
4 7:13:00 156 82%
Total 30:56:00 148 77%
Pace 7:44:00    

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Was just tired this morning so the run was just going through the motions. Good low heart rate run.

Mile Time HR HR %
1 8:09:00 137 70%
2 8:24:00 135 68%
3 8:19:00 136 69%
4 8:27:00 138 70%
5 8:13:00 140 72%
6 8:03:00 142 73%
7 8:20:00 138 70%
8 8:04:00 140 72%
9 8:12:00 144 74%
Total 74:11:00 139 71%
Pace 8:14:33    
Temp 55 88 67
Dew Point 52 Wind 5

Comments
From Rhett on Sun, Nov 04, 2018 at 16:07:08 from 66.185.237.66

A nice low HR run can do wonders.

From Tom Slick on Mon, Nov 05, 2018 at 08:30:12 from 66.87.127.10

Ready or not here comes the low heat season! Run it for all it’s worth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I took a couple of days off. Today was hot 72 degrees, foggy, 0 wind, 72 degree dew point ... so I just ran 6 fairly easy. 8:19 @ 138 HR. We are getting cooler weather starting on Thursday but I'll be on a cruise so I guess it will be TM miles for me for the next few days. next week is definitly taper week as I'm running the half marathon. Didn't intend this to be a taper week but it looks like that is what is going to happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.253.000.000.006.25

Ran out and Back Monster Hill. Hot, 74 Degrees, 100% Humidity. 6 Miles @ 8:05 Pace, 138 HR. (Watch was not set to pick up mile splits.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.004.000.004.25

Ran out and Back. Nice, 60 Degrees, 86% Humidity. 4 Miles @ 7:18 Pace, 149 HR. (Watch was not set to pick up mile splits.)

Comments
From Dan on Fri, Nov 09, 2018 at 19:58:14 from 104.178.66.147

That is nice. Snow flurries here. Good running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.500.000.005.00

In Florida getting ready to get on a cruise ship. Ran over a bug bridge and then lots of flat by the beach.

Pace HR

8:24 123

8:14 133

7:58 141

7:45 148

7:49 155

Avg

8:05 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Been on a cruise ship for 3 days and only got to run once. 8 miles on the TM today at 7:25 Pace. Running the Half Marathon this coming Saturday so mostly taper this week.

Comments
From Rhett on Mon, Nov 12, 2018 at 09:00:47 from 66.185.238.62

A cruise sounds like a good way to start the taper. Enjoy the rest of the taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles at the Gym on the TM.

Comments
From Rhett on Fri, Nov 16, 2018 at 10:13:33 from 66.185.238.62

Good luck tomorrow!

Race: Chosen Half Marathon for Adoption (13.1 Miles) 01:36:30, Place overall: 27, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

 

Here is my signature run for the year. I've run the Chosen Half Marathon for Adoption 8 years in a row. Mostly placing 1st in my age division but this year I got blown away! The guy that won my age group (55-59) ran a 1:27.  The race conditions were perfect with about 45 degrees at the beginning and 60 degrees at the end. Low humidity and no wind. I don't feel like I was prepared for this race as my training has been inconsistent and I haven't run many fast miles but with all that said I got through it fairly well and had some kick at the end. My heart monitor quit working after mile 3 so I ran most of the race only by feel. I believe I could have run a couple of minutes faster but I don't know how hard to push without monitoring my HR.

Mile Time
1 7:34:00
2 7:28:00
3 7:21:00
4 7:27:00
5 7:16:00
6 7:26:00
7 7:10:00
8 7:21:00
9 7:18:00
10 8:02:00
11 7:10:00
12 7:18:00
13 6:50:00
13.1 0:46:00
Total 96:27:00
Pace 7:21:45

 This course is rolling hills with mile 10 being a long uphill.

20011 - 1:35:55

2012 - 1:33:34

2013 - 1:35:07

2014 - 1:37:06

2015 - 1:39:29

2016 - 1:34:06

2017 - 1:39:56

2018 - 1:36:30

Lots of reasons the times are all over the place. Heat, training, foot operations and the last three years has been a point to point race.

All in all, this is a very fun race running along the Guadalupe River in Gruene Texas. 

Comments
From Yasir on Mon, Nov 19, 2018 at 12:05:13 from 99.20.240.16

Great job you still fast.

From I Just Run on Wed, Nov 21, 2018 at 18:13:17 from 47.149.206.246

Thanks Yasir! What's coming up next for you?

From Russ on Thu, Nov 22, 2018 at 21:16:22 from 64.124.193.180

Well done! That’s a great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Mile Time
1 7:59:00
2 8:02:00
3 8:00:00
4 7:46:00
Total 31:47:00
Pace 7:56:45
Temp 50

4 Miles out and and back. A little sore and tired after my race on Saturday. Headed to CA for a week to see Callie and get to run with her!

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.440.000.000.005.44

In CA visiting Callie. Still a little sore and tired from my Half Marathon on Saturday. We are running a 5K Turkey Trot on Thursday. Won't be expecting much, just to run with Callie and have fun!

Mile Time HR
1 9:23:00 135
2 8:42:00 122
3 8:01:00 132
4 8:11:00 132
5 8:09:00 131
.44 3:35:00 136
Total 46:01:00 131
Pace 8:27:32  
Temp 55  

Comments
From Tom Slick on Wed, Nov 21, 2018 at 10:35:37 from 174.148.90.47

Go over to the nearest Massage Therapy College / School and get a full body massage before your 5k on Thursday! Good luck, and Happy Turkey day to you and yours....

From I Just Run on Wed, Nov 21, 2018 at 18:06:28 from 47.149.206.246

Ha haTom! Good Idea. :-) I think the race will be about 3/4 effort... Hoping to get Callie to break 22.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Mile Time HR HR %
1 9:07:00 164 87%
2 8:27:00 121 59%
3 8:26:00 125 61%
4 8:20:00 131 65%
0.3 2:20:00 135 68%
Total 36:40:00 135 68%
Pace 8:31:38    
Temp 55 Humidity  

Another run with Callie in California. Tomorrow is a 5K we're running together! 

Ran a few 200's at 5:50 to 6:20 pace to get our legs moving.

Race: Wobble 5K (3.1 Miles) 00:22:30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.100.005.10

Callie and I ran a Turkey Trot today. it was a big event but they did not have a timing system. They let groups go in 20 minute waves. My goal was to pace Callie to something below 22:00. We didn't quite do it but close. The course was pancake flat except at the turn around which had a bout a 30-40 ft rise for about a tenth of a mile. We ran along the beach in Hunington Beach, California.

This was a pretty easy effort for me as my HR only averaged 154 which is below avg marathon pace. The last 5K I ran was back in 2012. I should run some more and see if I can get to the suh - 18.

Mile Time Heart Rate
1 7:12:00 144
2 7:11:00 156
3 7:09:00 161
0.04 0:43:00 165
Total 22:15:00 154
Pace 7:10:39  

Comments
From Rhett on Sat, Nov 24, 2018 at 10:30:14 from 206.174.163.107

You could totally do it. Nice job pacing.

From Tom Slick on Sun, Nov 25, 2018 at 10:55:11 from 174.148.75.21

Nice Turkey Trot...Was this 5k on part of the Surf City USA marathon course. What great fun!!!!

From I Just Run on Thu, Aug 01, 2019 at 17:27:25 from 173.26.70.127

Tom K.

Yes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Still in California visiting Callie. 7.25 Easy run today. This weather is great and it's flat everywhere!

Mile Time HR
1 8:43:00 153
2 8:28:00 125
3 8:33:00 126
4 8:33:00 129
5 8:24:00 134
6 8:23:00 138
7 8:15:00 137
0.25 1:58:00 142
Total 61:17:00 136
Pace 8:27:10  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Last run with Callie in California. Gonna miss running with her. It was good, a nice easy 15 miler at a consistent effort.

Mile Time HR
1 8:47:00 135
2 8:33:00 137
3 8:37:00 128
4 8:45:00 128
5 8:52:00 131
6 8:32:00 133
7 8:38:00 129
8 8:51:00 131
9 8:37:00 128
10 8:43:00 130
11 8:35:00 131
12 8:36:00 133
13 8:39:00 135
14 8:50:00 137
15 8:16:00 143
0.15    
     
Total 129:51:00 133
Pace 8:39:24  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.000.005.00

Progressive run by myself in CA.

1 7:55:00 130
2 7:36:00 143
3 7:35:00 136
4 7:30:00 148
5 7:15:00 155
Total 37:51:00 142
Pace 7:34:12  

Comments
From Dan on Mon, Nov 26, 2018 at 20:48:31 from 50.238.138.142

Looks like you found your stride again!

From I Just Run on Fri, Nov 30, 2018 at 20:29:20 from 199.38.187.9

Yes … Faster Runs are starting to feel much better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.254.002.000.008.25

Out and back the big hill. Very foggy but 56 degrees.

Mile Time HR
1 7:44:00 150
2 8:38:00 140
3 7:55:00 144
4 8:02:00 147
5 7:37:00 147
6 7:24:00 147
7 7:11:00 148
8 7:10:00 154
Total 61:41:00 147
Pace 7:42:38  

Comments
From Russ on Thu, Nov 29, 2018 at 21:28:27 from 64.124.193.180

Nice run!

From I Just Run on Fri, Nov 30, 2018 at 20:28:16 from 199.38.187.9

Thanks Russ,

This is my route with one big hill. (probably small compared to what you run :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Misrable run today. 65 degrees, 64 degree dew point, 94% humidity and a slow run that wears me out more than a fast run. I felt dehydrated at the end and sore. 

Mile Time
1 8:48:00
2 9:06:00
3 8:29:00
4 8:47:00
5 8:56:00
6 8:35:00
7 8:59:00
0.25 cool-down
Total 61:40:00
Pace 8:30:21

Comments
From Tom Slick on Sun, Dec 02, 2018 at 10:03:39 from 174.148.72.238

Nice week on your feet as well! Have you set your sights on a Boston qualifying marathon to get you into the 2020 Boston Marathon? If I don't get my BQ at Boston 2019 I will be running the Huntsville "Full Monte" Marathon to get a double BQ for 2020 & 2021!!!! Check it out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.002.000.008.00

This was California running weather! Fair effort on a few rolling hills.

Mile Time HR HR %
1 7:42:00 148 77%
2 7:47:00 143 74%
3 7:26:00 151 79%
4 7:33:00 157 83%
5 7:35:00 156 82%
6 7:33:00 156 82%
7 7:35:00 158 84%
8 7:19:00 164 87%
Total 60:30:00 154 81%
Pace 7:33:45    
Temp 64 Humidity 36
Dew Point 37 Wind 9

Comments
From Rhett on Sun, Dec 02, 2018 at 13:30:27 from 66.185.237.66

You always rock those progression runs.

From Rhett on Sun, Dec 02, 2018 at 13:32:58 from 66.185.237.66

Where in AZ are you going to be?

From I Just Run on Sun, Dec 02, 2018 at 17:17:27 from 199.38.187.9

Going to Wickenburg for 3 days of roping competition and then to Las Vegas for 5 more days of competition.

From I Just Run on Sun, Dec 02, 2018 at 17:18:13 from 199.38.187.9

I like the progressive run...any distance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

No watch ... I Just Ran..!

Comments
From Dan on Thu, Dec 06, 2018 at 17:31:14 from 104.178.66.147

You don't need no stinkin watch

From Tom Slick on Fri, Dec 07, 2018 at 14:39:27 from 99.203.10.114

Watch what?

From Rhett on Sun, Dec 09, 2018 at 18:16:36 from 66.185.237.66

How’d the roping in AZ go?

From Tom Slick on Tue, Dec 11, 2018 at 10:59:25 from 174.148.144.228

IJR - Now that's a great question posed by Rhett! How was the roping experience in Az?

From I Just Run on Sat, Dec 15, 2018 at 08:04:11 from 64.250.233.133

Now in Las Vegas for the big finals. Won a few thousand in Wickenburg but didn't break the bank.

From Tom Slick on Sat, Dec 15, 2018 at 15:15:52 from 173.117.199.19

Way to go, now keep up your winning ways in Vegas!

From Rhett on Sat, Dec 15, 2018 at 17:24:56 from 99.203.11.64

I was watching some of that last night on CBS Sports. Are you doing team roping or individual?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Back home from a 12 day roping trip to Arazona and Nevada. Callie is home for the holidays so I got to run 6 miles with her! 6 miles @ 8:25 pace. (After 2 weeks off.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

Ran the Small loop Clockwise. Lost some cardio in the last couple of weeks with no running.

Mile Time HR
1 7:55:00 144
2 7:53:00 156
3 7:55:00 162
4 7:44:00 160
5 8:24:00 164
6 7:44:00 168
7 7:10:00 168
     
Total 54:45:00 160
Pace 7:49:17  

Comments
From Tom K on Wed, Dec 19, 2018 at 06:48:04 from 47.206.60.114

Well? Are you the team roping champ? Did you get the big belt buckle?

From I Just Run on Sun, Dec 23, 2018 at 17:20:57 from 199.38.187.9

Ha ha … Well I didn't win the big purse of $ 380,000 but I won a few thousand making the trip a nice one! Definely going back next year!!! And one niece little belt buckle!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran out and back to make 6.

Mile Time
1 8:32:00
2 8:39:00
3 8:16:00
4 8:34:00
5 8:16:00
6 8:10:00
Total 50:27:00
Pace 8:24:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.251.000.000.0010.25

First time to run the Big Loop in a long time.

Mile Time HR HR %
1 8:27:00 133 67%
2 8:31:00 142 73%
3 8:18:00 143 74%
4 8:45:00 147 76%
5 7:51:00 146 76%
6 8:13:00 145 75%
7 8:16:00 149 78%
8 8:18:00 151 79%
9 7:54:00 152 80%
10 7:44:00 159 84%
10.25      
Total 82:17:00 147 76%
Pace 8:13:42    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.002.000.008.25

This was a nice progressive run!

Mile Time HR HR %
1 8:00:00 144 74%
2 7:58:00 141 72%
3 7:56:00 148 77%
4 7:43:00 154 81%
5 7:35:00 155 82%
6 7:19:00 156 82%
7 7:13:00 158 84%
8 7:06:00 167 88%
Total 60:50:00 153 80%
Pace 7:36:15    

Comments
From Tom K on Mon, Dec 24, 2018 at 06:50:38 from 47.201.52.220

Impressive! Great run!

From Tom Slick on Mon, Dec 24, 2018 at 08:49:18 from 173.117.186.231

nice workout! So when do we get a run down on your World Series Team Roping Finals in Vegas this month? Inquiring minds want to know!!!!

From I Just Run on Mon, Dec 24, 2018 at 19:02:59 from 199.38.187.9

Tom S.

I guess I'll start with... I didn't win the finals! Long story short, I went into the last round in 11th place, with a chance to pull into 1st or 2nd with a good clean run on our last steer. We missed him completely. Crazy thing is 1st place paid $ 380.000. We ended up 38th and won $ 6,000. I also went to Wickenbury AZ and roped for several days before and after the finals. I ended up winning several times in various ropings which helped pay for the trip and entry fees. I promise you, I'll be back next year shooting for the BIG bucks again!!!

From Tom Slick on Mon, Dec 24, 2018 at 20:26:55 from 66.87.126.224

I know Wickenburg very well, I was born there! Congrats on some good ropin’ and not gettin’ skunked! Better luck next go around!

From I Just Run on Fri, Dec 28, 2018 at 06:47:46 from 199.38.187.9

Tom S,

Born in Wickenburg... That's cool. It's a neat little town but the cowboys have taken it over. Have you been back lately?

From Tom Slick on Fri, Dec 28, 2018 at 12:19:03 from 174.148.77.122

IJR _ Wickenburg really is a cute little burg in the middle of nowhere but it's where I'm from. Wickenburg has always been over run by Cowboys and Indians and Mormons. The Last time I was there was when I ran the "Lost Dutchman Marathon" in 2012. Did you have a drink of sweet water from the Hassayampa? Legend says that if you do you will never tell the truth again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4 Miles easy.

Mile Time HR
1 8:48:00 122
2 8:53:00 129
3 8:52:00 127
4 8:35:00 126
Total 35:08:00 126
Pace 8:47:00  

Comments
From Dan on Tue, Dec 25, 2018 at 19:06:45 from 104.178.66.147

Merry Christmas Preston!

From I Just Run on Fri, Dec 28, 2018 at 06:45:05 from 199.38.187.9

Thanks Dan. Merry Christmas and Happy New Year to you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Callie is home. Ran the small loop but she wasn't feeling well!

Mile Time HR HR %
1 8:39:00 119 57%
2 8:51:00 130 65%
3 8:26:00 138 70%
4 8:50:00 138 70%
5 9:26:00 140 72%
6 8:34:00 140 72%
7 8:18:00 143 74%
       
Total 61:04:00 135 68%
Pace 8:43:26    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.254.001.000.0010.25

Callie wasn't feeling well so I ran by myself.

Mile Time HR HR %
1 8:29:00 116 55%
2 8:21:00 135 68%
3 8:04:00 136 69%
4 8:26:00 145 75%
5 7:47:00 144 74%
6 7:41:00 146 76%
7 7:57:00 149 78%
8 7:55:00 152 80%
9 7:25:00 154 81%
10 7:17:00 160 85%
10.25      
Total 79:22:00 144 74%
Pace 7:56:12    
Temp 65 Humidity 50
Dew Point 46 Wind 9

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.253.001.000.0012.25

Callie still not well so I ran by myself again.

Mile Time HR HR %
1 8:14:00 142 73%
2 8:00:00 141 72%
3 7:33:00 141 72%
4 7:54:00 149 78%
5 7:46:00 151 79%
6 7:05:00 153 80%
7 7:11:00 159 84%
.25 Cool Down      
Total 53:43:00 148 77%
Pace 7:40:26    
Temp 44 Humidity 59
Dew Point 31    

 UPDATE...

Callie got up after I ran and logged the 7 miles and wanted to run. So we ran 5 miles @ 8:46 Pace.

Comments
From Tom Slick on Mon, Dec 31, 2018 at 13:55:28 from 173.117.214.67

I know that sometimes when I'm not feeling just right a run seems to always help me feel better.....Good on ya for catching the extra 5 miles with Callie. Happy New Year to you and yours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Mile Time HR HR %
1 8:39:00 117 56%
2 8:49:00 133 67%
3 8:33:00 132 66%
4 9:09:00 136 69%
5 9:17:00 136 69%
6 8:41:00 134 68%
7 8:16:00 134 68%
8 8:19:00 134 68%
9 8:32:00 138 70%
Total 78:15:00 133 67%
Pace 8:41:40    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Running with Callie.

Mile

 

Time

   
1 8:37:00
2 9:02:00
3 8:55:00
4 8:44:00
5 8:58:00
6 8:46:00
7 9:11:00
8 9:06:00
9 9:04:00
10 8:49:00
.25 mile cool-down  
Total 89:12:00
Pace 8:55:12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.002.000.005.00

Mile Time HR
1 8:16:00 150
2 8:06:00 145
3 7:47:00 143
4 7:01:00 146
5 6:44:00 155
Total 37:54:00 148
Pace 7:34:48  

Ran by myself. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
759.64350.80112.453.001225.89
Altra Instinct Black Miles: 444.15Altra Paradigm Black Second Pair Miles: 7.00Brooks Racer ST 5 (Race Shoes) Miles: 7.25Saucony Kinvara 2 Green (Race Shoes) Miles: 45.70Trek (Road Bike) Miles: 28.00Saucony Kinvara 2 (Race Shoes) Miles: 8.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: