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Location:

San Antonio,TX,

Member Since:

Dec 13, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K PR - 18:01 - Nov '14

10K PR - 38:37 (workout) - Oct '14

Half-marathon - 1:22:43 - Jan '14

Marathon - 2:58:43 in Boston! - Apr '13

50 mile - 7:49:30 (2nd) - Nov '15

Short-Term Running Goals:

- Balance

- Run more trails, volunteer, more social running, run with a team

- Race a lot more. learn.

Race results / possible schedule:

Apr 2 - Hells Hills 25k trail - 4th

Apr 9 - Toughest 'n Texas 20-mile Trail - 2nd

May 7 - Paleface - Trail Marathon - 3rd

May 29 - American Hero road 25k - 2nd

Jun 25 - Pedernales Falls 30k nighttime Trail - 5th (sick)

Jul 16 - Muleshoe Bend 30k nighttime Trail - 3rd

Jul 23-24 - Fossil Valley 9-hour nighttime Trail - 2nd

Aug 6 - Colorado Bend 30k nighttime Trail - 4th

Aug 27 - Reveille Peak 30k nighttime Trail (entered)

Sep 10 - Franklin Mountains 50k (entered - not all-out effort...I hope)

Sep 17 - Lighthouse Hill 20-mile trail (entered)

Sep 24 - J&J 50 mile trail

Long-Term Running Goals:

Compete in a few more ultras without going off course (again)

Sub-18 in a 5k

One. Good. Marathon.

Personal:

I started running at age 30, in late 2009. I have 2 daughters (10 and 8 yrs old).

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony A5 Lifetime Miles:						1054.70
Kinvara 2 - Gray/red Lifetime Miles:						1551.08
Kinvara 3 - Gray/red Lifetime Miles:						1244.23
1160s Lifetime Miles:						888.70
Saucony A5 Red Lifetime Miles:						565.10
Saucony A6 - Yellow Lifetime Miles:						214.00
Saucony A6 - Red/blue Lifetime Miles:						61.50
NB MT101 Trail Lifetime Miles:						302.00
Fastwitch 6 Red #1 Lifetime Miles:						286.50
Fastwitch 6 Red #2 Lifetime Miles:						267.00

Thu, Jan 05, 2012

Slow miles	Fast miles	Total Distance
6.00	3.00	9.00

29F, calm. 7:28 AP. I had the track to myself for this last workout this morning. Pfitz says that 10 days is the amount of time you need to fully recover and reap the benefits of a workout, and I'm 10 days out now. The workout that he has in every one of his plans is 3 x 1600 @ 5K pace (800m recoveries). I have no idea why that would be the last workout before a marathon but figure he's a lot smarter than me about training, so I did it. Hard workout. The only saving grace (and probably the only reason it's even an achieveable workout for me) is that you get 800m to recover, and there's only 3 repeats. So, 5K pace is 6:00 for me, which means I needed 5:58 per 1600 repeat. First, about a 3 mile warmup, then:

5:59 (91, 90, 89, 89)

4:14 recovery

5:58 (86, 89, 91, 92)

4:26 recovery

5:58 (89, 90, 91, 88)

Finished with a 2 mile cooldown. So, just a fraction of a second slow on the first repeat. Tough workout for me, probably means I needed it. I hated every minute of it, especially having to make up time on that last 400. But it's done! Now I get to do easy/moderate runs the rest of the way...

Saucony A4 Miles: 9.00

Weight: 0.00

Comments

From derhammer on Thu, Jan 05, 2012 at 11:21:16 from 192.156.110.34

ha, yes, tough workout. It will make marathon pace seem slow and helps with turnover while giving a bit of boost to V02max. Good job, man. I have my fingers crossed for good weather!!

From JG on Thu, Jan 05, 2012 at 11:58:34 from 71.59.27.33

Great job nailing 3 sub 6' s! Just think how fun that workout will be after you run a 17:30 5k! :)

Rest up & fuel up! Are you going to watch the trials to get pumped up? I was given a Prefontaine movie to watch the night before my BQ, and I can honestly say that is what gave me the mental edge to push through and accomplish my goal, as I ran way faster than I had trained for!

From I Just Run on Thu, Jan 05, 2012 at 12:26:27 from 67.79.11.242

I'm really beginning to like my Repeat workouts...too bad we don't live closer together, I could actually run these with you :-) I'm sure you feel a sense of accomplishment even though this was a hard workout!

From Rye on Thu, Jan 05, 2012 at 14:44:59 from 71.209.58.41

Enjoy!!! You are going to have a great race!

From Andrea on Thu, Jan 05, 2012 at 15:00:18 from 72.37.244.100

Gotta love finishing the last hard workout before the race. Great job.

From Dan on Thu, Jan 05, 2012 at 22:25:16 from 24.209.83.20

Great job Joe. I honestly only see one flaw. You said " Pfitz says that 10 days..."

Since you are running by pfeel, what does Joe say?

Dan says well done!

From Kelli on Thu, Jan 05, 2012 at 23:02:28 from 71.219.84.120

Holy crap! That is one tough workout! Do you know I was running that same speed yesterday for my speed workout? And I had to maintain it for a whole freakin' minute! a minute!!! And you did it for a mile. IMPRESSED! Nicely done. Now REST!

From SlowJoe on Thu, Jan 05, 2012 at 23:18:28 from 74.195.74.62

dh - ok, see I thought it was just a sick joke but maybe you're right about the purpose.

JG - the route for the trials goes about a mile from my parents' house...and they pass by it 3 times, so no excuses not to go!

IJR - I hate repeats. It probably would help me a lot to have you there!

Thanks Rye, here's hoping.

Andrea - nice to be done, thanks!

Dan - see, that's why I put the "p" in pfeel. For when I need some pfreakin' help!

Kelli - yeah I saw your one minute...TIMES 23!! I'm never going that fast again until my next 5k, that's for sure...

From Kelli on Thu, Jan 05, 2012 at 23:33:27 from 71.219.84.120

Geesh, I would be happy if i could do that for a mile, let alone a 5k!

From flatlander on Thu, Jan 05, 2012 at 23:54:23 from 210.71.190.43

We really need to hook up for that weekend, at least watch the trials together.

From seeaprilrun on Fri, Jan 06, 2012 at 23:32:12 from 205.172.12.228

very tough workout but great job! Impressive sub 6s on the track!

From JulieC on Sat, Jan 07, 2012 at 21:46:05 from 71.35.251.22

8 days to go....who's counting :D. MORE IMPORTANTLY 8 NIGHTS to SLEEP WELL and rest up :D. Okay 7 nights. Who sleeps the night before a marathon? way to go on those mile repeats!!

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