| 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: |
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|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 319.90 | 173.10 | 45.00 | 5.00 | 543.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 2.00 | 2.00 | 0.00 | 5.00 |
| 5 Miles with Callie's dog Kida. This dog is pretty fast! Had no problem keeping up with me!
Mile |
Time |
HR |
HR % |
1 |
7:58:00 |
135 |
139% |
2 |
7:48:00 |
144 |
74% |
3 |
7:34:00 |
142 |
73% |
4 |
7:10:00 |
147 |
76% |
5 |
6:35:00 |
155 |
82% |
|
|
|
|
Total |
37:05:00 |
145 |
89% |
Pace |
7:25:00 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles @8:52 Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles. 1.5 Mile Warm-up. (4) 3 Mile Runs at Half Marathon Pace. 1.5 Mile Cool-Down.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Slow with Callie & Kida.
Mile |
Time |
HR |
HR % |
1 |
8:45:00 |
124 |
139% |
2 |
9:15:00 |
123 |
60% |
3 |
8:50:00 |
122 |
59% |
4 |
9:00:00 |
124 |
61% |
5 |
9:12:00 |
128 |
63% |
|
|
|
|
Total |
45:02:00 |
124 |
76% |
Pace |
9:00:24 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 Miles @ 8:39 Pace with Callie. Ran the big loop, chruch route and smallville.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
|
Mile |
Time |
HR |
HR % |
1 |
8:20:00 |
143 |
74% |
2 |
8:19:00 |
139 |
71% |
3 |
8:09:00 |
136 |
69% |
4 |
7:49:00 |
141 |
72% |
Total |
32:37:00 |
140 |
71% |
Pace |
8:09:15 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 1.00 | 3.00 | 1.00 | 7.00 |
| 5 Miles @ 7:15 Pace. I'll be working to get the average on this run in the 6's. :-)
Mile |
Time |
HR |
HR % |
1,75 |
9:07:00 |
|
|
1 |
6:56:00 |
141 |
72% |
2 |
7:22:00 |
154 |
81% |
3 |
7:34:00 |
159 |
84% |
4 |
7:05:00 |
162 |
86% |
5 |
7:18:00 |
165 |
87% |
0.25 |
9:00:00 |
|
|
Total |
36:15:00 |
156 |
82% |
Pace |
7:15:00 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.00 | 1.00 | 0.00 | 10.00 |
| Last day Callie and I get to run together as she is headig home in the morning.
Mile |
Time |
HR |
HR % |
1 |
8:57:00 |
120 |
58% |
2 |
8:50:00 |
132 |
66% |
3 |
7:02:00 |
138 |
70% |
4 |
9:47:00 |
135 |
68% |
5 |
7:45:00 |
136 |
69% |
6 |
7:40:00 |
146 |
76% |
7 |
7:57:00 |
139 |
71% |
8 |
7:52:00 |
143 |
74% |
9 |
9:05:00 |
127 |
63% |
10 |
9:36:00 |
129 |
64% |
Total |
84:31:00 |
135 |
68% |
Pace |
8:27:06 |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.40 | 10.00 | 0.00 | 0.00 | 10.40 |
| Nice day to run! Feeling pretty strong.
Mile |
Time |
HR |
HR % |
1 |
7:58:00 |
127 |
63% |
2 |
7:44:00 |
141 |
72% |
3 |
7:35:00 |
145 |
75% |
4 |
7:26:00 |
144 |
74% |
5 |
7:41:00 |
147 |
76% |
6 |
7:39:00 |
152 |
80% |
7 |
7:45:00 |
154 |
81% |
8 |
7:33:00 |
155 |
82% |
9 |
7:46:00 |
157 |
83% |
10 |
7:34:00 |
162 |
86% |
Total |
76:41:00 |
148 |
77% |
Pace |
7:40:06 |
|
|
Temp |
43 |
Humidity |
67 |
Dew Point |
37 |
Wind |
15 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 5.00 | 1.00 | 0.00 | 15.00 |
| Ran Big Loop, Church Route, and Smallville to make 15 miles. This is not my easiest long run route. Ran this as a progressive (5 mile increments) run. Feel pretty good about it as I just ran a pretty hard 10 miles yesterday. Building the mileage, should be hitting over 50 per week next week.
Mile |
Time |
HR |
HR % |
5 Mile Avg |
1 |
8:52:00 |
121 |
59% |
|
2 |
8:48:00 |
132 |
66% |
|
3 |
8:28:00 |
130 |
65% |
|
4 |
8:46:00 |
139 |
71% |
|
5 |
8:05:00 |
135 |
68% |
8:35:48 |
6 |
8:16:00 |
132 |
66% |
131 |
7 |
8:17:00 |
140 |
72% |
|
8 |
8:11:00 |
138 |
70% |
|
9 |
8:02:00 |
139 |
71% |
|
10 |
8:09:00 |
142 |
73% |
8:11:00 |
11 |
7:50:00 |
145 |
75% |
138 |
12 |
7:42:00 |
152 |
80% |
|
13 |
7:46:00 |
149 |
78% |
|
14 |
7:31:00 |
153 |
80% |
|
15 |
7:12:00 |
160 |
85% |
7:36:12 |
|
|
|
|
152 |
Total |
121:55:00 |
140 |
72% |
|
Pace |
8:07:40 |
|
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran another 15 today but as a steady state run. Forgot to put on my HR monitor so I don't have that data. I really don't like these kind of runs! Always seems harder than it should.
Mile |
Time |
|
1 |
8:35:00 |
|
2 |
8:34:00 |
|
3 |
8:36:00 |
|
4 |
8:36:00 |
|
5 |
8:31:00 |
8:34:24 |
6 |
8:36:00 |
|
7 |
8:32:00 |
|
8 |
8:37:00 |
|
9 |
8:33:00 |
|
10 |
8:36:00 |
8:34:48 |
11 |
8:32:00 |
|
12 |
8:37:00 |
|
13 |
8:20:00 |
|
14 |
8:40:00 |
|
15 |
8:38:00 |
8:33:24 |
|
|
|
Total |
128:33:00 |
0 |
Pace |
8:34:12 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 5.00 | 2.00 | 2.00 | 15.50 |
| Tried something different today. Ran a two-a-day. 9 miles in the morning and 6 miles in the evening.
MORNING RUN (Steady State Run)
Mile |
Time |
HR |
HR % |
1 |
8:29:00 |
122 |
59% |
2 |
8:10:00 |
135 |
68% |
3 |
7:56:00 |
134 |
68% |
4 |
8:34:00 |
138 |
70% |
5 |
8:23:00 |
140 |
72% |
6 |
8:34:00 |
139 |
71% |
7 |
8:20:00 |
138 |
70% |
8 |
8:08:00 |
139 |
71% |
9 |
8:31:00 |
143 |
74% |
Total |
75:05:00 |
136 |
69% |
Pace |
8:20:33 |
|
|
EVENING RUN (Progressive Run)
Mile |
Time |
HR |
HR % |
1 |
7:47:00 |
130 |
65% |
2 |
7:45:00 |
139 |
71% |
3 |
7:39:00 |
155 |
82% |
4 |
7:18:00 |
155 |
82% |
5 |
7:11:00 |
156 |
82% |
6 |
6:50:00 |
163 |
86% |
Total |
44:30:00 |
150 |
78% |
Pace |
7:25:00 |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 1.00 | 0.00 | 4.50 |
|
Mile |
Time |
HR |
HR % |
1 |
8:59:00 |
134 |
68% |
2 |
8:58:00 |
125 |
61% |
3 |
8:59:00 |
129 |
64% |
4 |
8:59:00 |
128 |
63% |
Total |
35:55:00 |
129 |
64% |
Pace |
8:58:45 |
|
|
1/2 Mile not shown.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 8.00 | 4.00 | 0.00 | 15.25 |
| 3 Days off -- Gone to a big Team Roping -- Won 3rd out of 400 Teams -- Qualified for the Finals in Las Vegas in December -- Big Win...!!!
With the 3 days off I was feeling good. Planned on running 13 but decided about halfway through to go ahead and run 15. Didin't realize pace wise what I was doing until it was finished but pleased with the progressive pace of the run.
Mile |
Time |
HR |
HR % |
Max HR |
1 |
8:16:00 |
124 |
61% |
|
2 |
8:11:00 |
139 |
71% |
|
3 |
7:57:00 |
139 |
71% |
|
4 |
7:58:00 |
150 |
78% |
big hill |
5 |
7:55:00 |
145 |
75% |
8:03:24 |
6 |
7:50:00 |
147 |
76% |
139 |
7 |
8:01:00 |
148 |
77% |
|
8 |
7:46:00 |
148 |
77% |
hill |
9 |
7:26:00 |
151 |
79% |
|
10 |
7:41:00 |
154 |
81% |
7:44:48 |
11 |
7:43:00 |
157 |
83% |
150 |
12 |
7:54:00 |
157 |
83% |
|
13 |
7:16:00 |
157 |
83% |
|
14 |
7:20:00 |
158 |
84% |
|
15 |
7:23:00 |
165 |
87% |
7:31:12 |
|
|
|
|
159 |
Total |
116:37:00 |
149 |
78% |
|
Pace |
7:46:28 |
|
|
WT |
Temp |
45-50 |
|
|
150 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Very slow recovery run. I hate these type runs! :-) One good thing is this same run 3 months ago, with the same HR effort, was a 9:33 avg. pace.
Mile |
Time |
HR |
HR % |
1 |
9:10:00 |
118 |
57% |
2 |
9:09:00 |
126 |
62% |
3 |
9:00:00 |
126 |
62% |
4 |
9:08:00 |
127 |
63% |
5 |
8:53:00 |
127 |
63% |
6 |
8:34:00 |
127 |
63% |
7 |
9:17:00 |
129 |
64% |
Total |
63:11:00 |
126 |
62% |
Pace |
9:01:34 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nasty weather outside so I opted for the TM today. Decided on a long steady run. 15 miles @ 10 minute pace. That's 2.5 hour on my feet, almost the time of running a full marathon. :-)
Oh, by the way, did I mention I hate running this slow?
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 5.00 | 1.00 | 0.00 | 7.00 |
| 7 Mile Progressive Run (Trying to get some speed back).
Mile |
Time |
HR |
HR % |
1 |
8:00:00 |
141 |
72% |
2 |
7:46:00 |
144 |
74% |
3 |
7:46:00 |
147 |
76% |
4 |
7:30:00 |
149 |
78% |
5 |
7:34:00 |
159 |
84% |
6 |
7:42:00 |
163 |
86% |
7 |
7:16:00 |
168 |
89% |
Total |
53:34:00 |
153 |
80% |
Pace |
7:39:09 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 3.00 | 3.00 | 0.00 | 10.25 |
| Still trying to get some speed back. Warmed up for the first two miles. Had a couple of fast miles in the middle but hit the hills at mile 6 and it really slowed me down, then ran the last two miles easy as a cool-down. (I think it's 12 weeks until Boston!
Mile |
Time |
HR |
HR % |
1 |
8:36:00 |
119 |
57% |
2 |
8:42:00 |
134 |
68% |
3 |
6:53:00 |
147 |
76% |
4 |
6:54:00 |
159 |
84% |
5 |
7:09:00 |
165 |
87% |
6 |
7:26:00 |
159 |
84% |
7 |
7:29:00 |
153 |
80% |
8 |
7:28:00 |
156 |
82% |
9 |
8:45:00 |
145 |
75% |
10 |
8:18:00 |
148 |
77% |
Total |
77:40:00 |
149 |
77% |
Pace |
7:46:00 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 15.00 | 0.00 | 0.00 | 22.00 |
| Well, I ran my first 20(+) run for Boston training today. All was good up until mile 18, about 15 of these miles were good marathon pace miles. Then it was tough! The last two (21,22) cool down miles were brutal. I probably shouldn't have jumped from 15 mile long runs to a 22 mile run. I think I got dehydrated, by the way I was feeling. This is typically my downfall in long runs. The first 17 felt pretty good with pretty much the paces I wanted to hit. Got 3-4 more of these runs before boston. :-(
Mile |
Time |
HR |
HR % |
|
1 |
8:09:00 |
124 |
61% |
|
2 |
8:08:00 |
136 |
69% |
|
3 |
8:03:00 |
135 |
68% |
|
4 |
8:16:00 |
135 |
68% |
|
5 |
8:21:00 |
138 |
70% |
8:11:24 |
6 |
7:55:00 |
141 |
72% |
134 |
7 |
7:57:00 |
142 |
73% |
|
8 |
8:00:00 |
147 |
76% |
|
9 |
8:00:00 |
150 |
78% |
|
10 |
7:43:00 |
148 |
77% |
7:55:00 |
11 |
7:45:00 |
151 |
79% |
146 |
12 |
7:36:00 |
148 |
77% |
|
13 |
7:47:00 |
152 |
80% |
|
14 |
7:39:00 |
152 |
80% |
|
15 |
7:37:00 |
154 |
81% |
7:40:48 |
16 |
7:33:00 |
157 |
83% |
151 |
17 |
7:37:00 |
156 |
82% |
|
18 |
7:43:00 |
157 |
83% |
|
19 |
8:02:00 |
157 |
83% |
|
20 |
7:57:00 |
160 |
85% |
7:46:24 |
2 Miles @ 10 Pace Cool-Down |
157 |
Total |
157:48:00 |
147 |
76% |
|
Pace |
7:53:24 |
|
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Didn't really feel very good today so I slogged through 10 miles.
Mile |
Time |
HR |
HR % |
1 |
8:37:00 |
115 |
55% |
2 |
8:34:00 |
128 |
63% |
3 |
8:33:00 |
128 |
63% |
4 |
8:34:00 |
135 |
68% |
5 |
8:14:00 |
128 |
63% |
6 |
8:17:00 |
133 |
67% |
7 |
8:30:00 |
138 |
70% |
8 |
8:38:00 |
138 |
70% |
9 |
8:02:00 |
137 |
70% |
10 |
8:38:00 |
138 |
70% |
Total |
84:37:00 |
132 |
66% |
Pace |
8:27:42 |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Only 5 miles but two were fast (for me)! These are the first 6 minute miles I have run in quite a while.
Mile |
Time |
HR |
HR % |
1 |
9:41:00 |
133 |
139% |
2 |
6:43:00 |
146 |
76% |
3 |
9:58:00 |
121 |
59% |
4 |
6:08:00 |
152 |
80% |
5 |
9:59:00 |
129 |
64% |
|
|
|
|
Total |
42:29:00 |
136 |
83% |
Pace |
8:29:48 |
|
|
Temp |
44 |
Humidity |
68 |
Dew Point |
38 |
Wind |
16 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 4.00 | 2.00 | 0.00 | 10.25 |
| Another 10 mile run. Heading out to California to visit Callie and run the Surf City Half Marathon this weekend. Planning to help her hit a 1:37:30 in preparation to our Boston Marathon Race..!
Mile |
Time |
HR |
HR % |
1 |
8:08:00 |
135 |
68% |
2 |
8:01:00 |
140 |
72% |
3 |
7:39:00 |
140 |
72% |
4 |
7:56:00 |
144 |
74% |
5 |
7:17:00 |
144 |
74% |
6 |
7:23:00 |
151 |
79% |
7 |
7:38:00 |
152 |
80% |
8 |
8:05:00 |
152 |
80% |
9 |
7:00:00 |
151 |
79% |
10 |
7:27:00 |
157 |
83% |
Total |
76:34:00 |
147 |
76% |
Pace |
7:39:24 |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In California visiting Callie. We ran 3 miles @ 9 pace just to stay lose before our half marathon tomorrow.
|
| Race: |
Surf City Half Marathon (13.1 Miles) 01:45:10, Place overall: 676, Place in age division: 30 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 13.10 | 0.00 | 0.00 | 15.10 |
|
Callie bought me an entry into this Half Marathon for Christmas. We flew out a couple of day ago to visit her, her husband and a few other friends.
Callie invited another friend Lu Vo to run with us and help pace her to a 1:37:30 half marathon PR. She has not seemed to master the half marathon even though she easlily qualified for Boston this year. We were all excited to make this happen for her but unfortunatly it wasn't the day. The weather was pretty good at about 55 degrees, overcast with a light breeze. We started out with a very tight crowd and back further than we probably should have been and it kept us slowed down for the first mile or so. But after that, things opened up and we were able to run the paces as we wanted. All seemed to going well until about mile 7 where Callie started to struggle with her HR spiking and breathing labor. We pushed another half mile or so, talking about how she was feeling, and decided to scrap the PR idea and try and salvage the run. As she was just continally getting slower and slower I suggested a walk 10-15 seconds and then run at goal pace for as far as was comfortable and then repeat this walk run pattern until the end or until she felt better. I believe this kept her in the race and actually salvaged a total bonk as she started to feel much better on the last 2 miles. All in all it was a fun day. Callie was only about 15 seconds longer than her PR and we were just happy to run another race together....what a blessing!!!
(1 Warm-up mile and 1 Cool-down mile)
Mile |
Time |
HR |
HR % |
1 |
7:43:00 |
144 |
74% |
2 |
7:26:00 |
149 |
78% |
3 |
7:27:00 |
155 |
82% |
4 |
7:41:00 |
156 |
82% |
5 |
7:18:00 |
164 |
87% |
6 |
7:24:00 |
165 |
87% |
7 |
7:40:00 |
164 |
87% |
8 |
8:23:00 |
161 |
85% |
9 |
8:47:00 |
159 |
84% |
10 |
8:39:00 |
161 |
85% |
11 |
8:52:00 |
163 |
86% |
12 |
8:30:00 |
168 |
89% |
13 |
8:15:00 |
168 |
89% |
13.1 |
1:01:00 |
162 |
86% |
Total |
105:06:00 |
160 |
84% |
Pace |
8:01:22 |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Still in California until Wednesday. I ran by myself today (actually with Kida, the dog) as Callie had a meeting to go to. Feeling fine after the race yesterday. Ran an easy progressive run with a few easy marathon pace miles.
Mile |
Time |
HR |
HR % |
1 |
8:52:00 |
121 |
59% |
2 |
8:28:00 |
125 |
61% |
3 |
8:16:00 |
129 |
64% |
4 |
7:50:00 |
129 |
64% |
5 |
7:41:00 |
138 |
70% |
6 |
7:42:00 |
135 |
68% |
7 |
7:39:00 |
135 |
68% |
Total |
56:28:00 |
130 |
65% |
Pace |
8:04:00 |
|
|
Temp |
53 |
Humidity |
19 |
Dew Point |
16 |
Wind |
13 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Mile on the TM @ 10 Min pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 3.00 | 1.00 | 0.00 | 13.25 |
| Two runs today. Morning Small Loop Run, Evening Treadmill.
Morning Run:
Mile |
Time |
HR |
HR % |
1 |
7:51:00 |
122 |
59% |
2 |
7:47:00 |
140 |
72% |
3 |
7:26:00 |
142 |
73% |
4 |
7:54:00 |
149 |
78% |
5 |
7:49:00 |
152 |
80% |
6 |
7:26:00 |
146 |
76% |
7 |
7:11:00 |
149 |
78% |
Total |
53:24:00 |
143 |
73% |
Pace |
7:37:43 |
|
|
Evening Run: 6 Miles on the TM @ 8:43 Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Slow Miles on the TM. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.25 | 4.00 | 4.00 | 0.00 | 10.25 |
| Good day runing. Everything felt good and the weather was perfect! Nice to get some 6's in a 10 mile run.
Mile |
Time |
1 |
7:58:00 |
2 |
7:51:00 |
3 |
6:57:00 |
4 |
7:38:00 |
5 |
6:46:00 |
6 |
6:56:00 |
7 |
7:36:00 |
8 |
7:24:00 |
9 |
6:41:00 |
10 |
7:12:00 |
Total |
72:59:00 |
Pace |
7:17:54 |
Temp |
50 |
Dew Point |
42 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles on the TM @ 8:55 Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Morning Run:
Mile |
Time |
1 |
8:15:00 |
2 |
8:02:00 |
3 |
7:34:00 |
4 |
7:41:00 |
5 |
7:40:00 |
6 |
7:29:00 |
|
|
Total |
46:41:00 |
Pace |
6:40:09 |
Evening Run on the TM: 2 Miles @ 9 Min Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Morning Run:
Mile |
Time |
1 |
8:08:00 |
2 |
8:03:00 |
3 |
7:32:00 |
4 |
7:55:00 |
5 |
7:44:00 |
6 |
7:05:00 |
7 |
7:24:00 |
Total |
53:51:00 |
Pace |
7:41:34 |
Evening Run on the TM: 5 Miles @ 10 Min Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Morning Run:
Mile
|
Time |
1 |
8:32:00 |
2 |
8:28:00 |
3 |
8:19:00 |
4 |
8:25:00 |
5 |
8:23:00 |
6 |
8:22:00 |
7 |
8:19:00 |
8 |
8:29:00 |
9 |
8:20:00 |
10 |
8:15:00 |
11 |
8:41:00 |
12 |
8:56:00 |
13 |
8:09:00 |
Total |
109:38:00 |
Pace |
8:26:00 |
Evening Run on the TM: 2 Miles @ 10 Min Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles At the Gym @ 10 Min Pace.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
|
Mile |
Time |
HR |
HR % |
1 |
8:27:00 |
125 |
61% |
2 |
8:26:00 |
130 |
65% |
3 |
8:12:00 |
133 |
67% |
4 |
8:22:00 |
129 |
64% |
5 |
7:56:00 |
121 |
59% |
6 |
7:55:00 |
122 |
59% |
7 |
8:19:00 |
124 |
61% |
8 |
8:05:00 |
123 |
60% |
9 |
7:59:00 |
126 |
62% |
10 |
8:08:00 |
124 |
61% |
11 |
8:08:00 |
120 |
58% |
12 |
8:08:00 |
127 |
63% |
13 |
8:01:00 |
133 |
67% |
14 |
7:50:00 |
138 |
70% |
15 |
7:58:00 |
144 |
74% |
16 |
7:59:00 |
145 |
75% |
17 |
7:43:00 |
143 |
74% |
18 |
7:39:00 |
150 |
78% |
19 |
7:36:00 |
151 |
79% |
20 |
7:54:00 |
150 |
78% |
|
Total |
160:45:00 |
133 |
67% |
Pace |
8:02:15 |
|
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 4.00 | 3.00 | 0.00 | 7.00 |
| rHit 70 miles last week! (But just now entered all the runs.) The next 2-3 weeks are going to be tough to get in the high mileage as I'm going on a 2 week Roping Competition Trip to Arizona.
Todays run was good. Progressive for 5 of the 7 with 2 faster miles thrown in the middle.
Mile |
Time |
1 |
7:51:00 |
2 |
7:49:00 |
3 |
6:53:00 |
4 |
7:42:00 |
5 |
7:35:00 |
6 |
6:48:00 |
7 |
7:14:00 |
Total |
51:52:00 |
Pace |
7:24:34 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 2.00 | 1.00 | 0.00 | 4.00 |
|
Mile |
Time |
1 |
8:03:00 |
2 |
7:51:00 |
3 |
7:39:00 |
4 |
6:36:00 |
Total |
30:09:00 |
Pace |
7:32:15 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Mile |
Time |
1 |
8:41:00 |
2 |
8:33:00 |
3 |
8:27:00 |
4 |
8:23:00 |
5 |
8:17:00 |
6 |
8:11:00 |
7 |
7:27:00 |
Total |
57:59:00 |
Pace |
8:17:00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Mile |
Time |
1 |
10:24:00 |
2 |
9:11:00 |
3 |
8:41:00 |
4 |
8:18:00 |
5 |
7:55:00 |
6 |
8:19:00 |
7 |
9:41:00 |
Total |
62:29:00 |
Pace |
8:55:34 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
|
Mile |
Time |
HR |
1 |
10:13:00 |
126 |
2 |
9:12:00 |
130 |
3 |
8:52:00 |
137 |
4 |
8:30:00 |
142 |
5 |
8:27:00 |
143 |
6 |
8:28:00 |
143 |
7 |
8:09:00 |
138 |
8 |
7:43:00 |
140 |
9 |
7:44:00 |
146 |
10 |
7:30:00 |
152 |
11 |
7:28:00 |
150 |
12 |
7:47:00 |
150 |
13 |
9:22:00 |
150 |
Total |
109:25:00 |
142 |
Pace |
8:25:00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
|
Mile |
Time |
1 |
9:36:00 |
2 |
8:46:00 |
3 |
8:08:00 |
4 |
8:02:00 |
5 |
8:19:00 |
6 |
8:30:00 |
7 |
7:59:00 |
8 |
7:33:00 |
9 |
8:00:00 |
10 |
9:27:00 |
Total |
84:20:00 |
Pace |
8:26:00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
|
Mile |
Time |
1 |
10:08:00 |
2 |
9:12:00 |
3 |
8:14:00 |
4 |
7:53:00 |
5 |
7:11:00 |
6 |
7:46:00 |
7 |
9:39:00 |
Total |
60:03:00 |
Pace |
8:34:43 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
|
Mile |
Time |
1 |
9:17:00 |
2 |
8:37:00 |
3 |
7:56:00 |
4 |
7:42:00 |
5 |
7:39:00 |
6 |
7:14:00 |
7 |
7:28:00 |
8 |
8:49:00 |
|
|
Total |
64:42:00 |
Pace |
8:05:15 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hiked in Arizona 5 Miles.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 1.00 | 3.00 | 0.00 | 8.00 |
|
Mile |
Time |
1 |
8:13:00 |
2 |
7:57:00 |
3 |
8:10:00 |
4 |
7:55:00 |
5 |
6:49:00 |
6 |
6:44:00 |
7 |
7:37:00 |
8 |
7:01:00 |
|
|
Total |
60:26:00 |
Pace |
7:33:15 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
|
Mile |
Time |
1 |
7:56:00 |
2 |
7:52:00 |
3 |
7:45:00 |
4 |
7:55:00 |
5 |
7:44:00 |
6 |
7:53:00 |
7 |
7:52:00 |
8 |
7:56:00 |
9 |
7:32:00 |
10 |
7:07:00 |
Total |
77:32:00 |
Pace |
7:45:12 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
|
Mile |
Time |
1 |
8:11:00 |
2 |
7:31:00 |
3 |
7:27:00 |
4 |
7:21:00 |
5 |
7:20:00 |
6 |
7:17:00 |
Total |
45:07:00 |
Pace |
7:31:10 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Mile |
Time |
1 |
8:41:00 |
2 |
8:39:00 |
3 |
8:40:00 |
4 |
8:35:00 |
5 |
8:35:00 |
6 |
8:40:00 |
7 |
8:31:00 |
8 |
8:29:00 |
9 |
8:28:00 |
10 |
8:32:00 |
Total |
85:50:00 |
Pace |
8:35:00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 1.00 | 0.00 | 7.00 |
|
Mile |
Time |
1 |
7:56:00 |
2 |
7:52:00 |
3 |
7:45:00 |
4 |
7:55:00 |
5 |
7:44:00 |
6 |
7:53:00 |
7 |
7:52:00 |
8 |
7:56:00 |
9 |
7:32:00 |
10 |
7:07:00 |
Total |
77:32:00 |
Pace |
7:45:12 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 4.00 | 2.00 | 0.00 | 7.00 |
|
Mile |
Time |
1 |
7:50:00 |
2 |
7:38:00 |
3 |
7:22:00 |
4 |
6:51:00 |
5 |
7:25:00 |
6 |
7:15:00 |
7 |
6:57:00 |
Total |
51:18:00 |
Pace |
7:19:43 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| In Houston - TM Run 5 Miles Easy.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 5.00 | 2.00 | 0.00 | 9.00 |
|
Mile |
Time |
1 |
7:49:00 |
2 |
7:56:00 |
3 |
7:37:00 |
4 |
7:28:00 |
5 |
7:23:00 |
6 |
7:30:00 |
7 |
7:36:00 |
8 |
7:17:00 |
9 |
7:04:00 |
Total |
67:40:00 |
Pace |
7:31:07 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy
Mile |
Time |
HR |
1 |
9:15:00 |
124 |
2 |
9:23:00 |
125 |
3 |
9:05:00 |
133 |
4 |
9:06:00 |
140 |
5 |
9:11:00 |
135 |
|
|
|
Total |
46:00:00 |
131 |
Pace |
9:12:00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 9.00 | 1.00 | 0.00 | 20.00 |
| Didn't feel good at the first of the run but as it progressed I started to feel better. At the end I felt strong and good. Too bad they will probably cancel the Boston Marathon. I think I was going to be ready for a decent race.
Mile |
Time |
HR |
HR % |
|
1 |
8:42:00 |
119 |
57% |
|
2 |
8:43:00 |
128 |
63% |
|
3 |
8:20:00 |
127 |
63% |
|
4 |
8:14:00 |
132 |
66% |
|
5 |
8:26:00 |
127 |
63% |
8:29:00 |
6 |
8:48:00 |
130 |
65% |
127 |
7 |
8:29:00 |
129 |
64% |
|
8 |
8:18:00 |
133 |
67% |
|
9 |
8:18:00 |
135 |
68% |
|
10 |
8:20:00 |
138 |
70% |
8:26:36 |
11 |
8:11:00 |
134 |
68% |
133 |
12 |
8:09:00 |
139 |
71% |
|
13 |
8:04:00 |
143 |
74% |
|
14 |
8:01:00 |
145 |
75% |
|
15 |
7:53:00 |
150 |
78% |
8:03:36 |
16 |
7:48:00 |
153 |
80% |
142 |
17 |
7:26:00 |
154 |
81% |
|
18 |
7:26:00 |
160 |
85% |
|
19 |
7:17:00 |
158 |
84% |
|
20 |
7:25:00 |
164 |
87% |
7:28:24 |
|
158 |
Total |
162:18:00 |
140 |
71% |
|
Pace |
8:06:54 |
|
|
WT |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 5.00 | 1.00 | 0.00 | 10.00 |
| Last serious run before they canceled Boston.
Mile |
Time |
1 |
8:36:00 |
2 |
8:23:00 |
3 |
8:17:00 |
4 |
8:09:00 |
5 |
7:55:00 |
6 |
7:47:00 |
7 |
7:44:00 |
8 |
7:40:00 |
9 |
7:25:00 |
10 |
7:23:00 |
Total |
79:19:00 |
Pace |
7:55:54 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 2.00 | 5.00 | 0.00 | 7.00 |
| Mad miles ... after I sulled up about Boston being canceled.
Mile |
Time |
1 |
7:34:00 |
2 |
7:22:00 |
3 |
7:06:00 |
4 |
7:04:00 |
5 |
6:46:00 |
6 |
6:41:00 |
7 |
6:42:00 |
Total |
49:15:00 |
Pace |
7:02:09 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Now I'm just running.....
Mile |
Time |
1 |
8:00:00 |
2 |
7:57:00 |
3 |
7:55:00 |
4 |
7:41:00 |
5 |
7:29:00 |
6 |
7:22:00 |
7 |
7:22:00 |
Total |
53:46:00 |
Pace |
7:40:51 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| No purpose...
Mile |
Time |
1 |
8:16:00 |
2 |
8:10:00 |
3 |
8:11:00 |
4 |
8:11:00 |
5 |
8:15:00 |
6 |
8:09:00 |
7 |
8:11:00 |
Total |
57:23:00 |
Pace |
8:11:51 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Just bored....
Mile |
Time |
1 |
8:25:00 |
2 |
8:14:00 |
3 |
7:58:00 |
4 |
8:06:00 |
5 |
8:15:00 |
6 |
7:58:00 |
7 |
8:10:00 |
Total |
57:06:00 |
Pace |
8:09:26 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 319.90 | 173.10 | 45.00 | 5.00 | 543.00 |
|
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Debt Reduction Calculator |
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New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
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