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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).

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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

Sun, Feb 17, 2013

Slow miles	Fast miles	Total Distance
4.00	11.00	15.00

32F. 6:46 AP. Decided on an 11-mile MP run today, mostly because mile 11 was a nice downhill. So overall, a net downhill course, but the first 10 were overall neutral. About 3 miles on the warmup and 1 on the cooldown.

AP for 11 miles was 6:30.0. Splits were 6:31, 6:34, 6:28, 6:28, 6:32, 6:23, 6:36, 6:31, 6:36, 6:37, 6:14.

Take out the last freebee mile and I actually end up at 6:31.6 for the first 10, which is exactly the same time as 3 weeks ago. The last mile (tempo mile 11) was probably still MP effort but a good 75' drop. I put my own little Heartbreak Hill in at mile 10, which was my slowest mile but still sub-2:55 pace. I don't think 6:30 is my true MP yet, based on how my legs felt in the last few miles, but I'm getting there.

I'm thinking about pushing my recovery week to the right by 1 week. Might jump in a half marathon in 2 weeks and it makes more sense to have the recovery week right before that.

Saucony A5 - Blue Miles: 15.00

Weight: 0.00

Comments

From Bam on Sun, Feb 17, 2013 at 09:08:31 from 89.126.28.24

Nice run Joe. I was waiting to see how you'd go today.

My two cents - take the recovery week. Let your body make the necessary adaptations. Let it soak up the hard work you've put in. You'll feel refreshed after an easy week and be raring to go. Remember that it's about the big picture not the odd workout or the half marathon race. I'd play it as safe as possible. Just my thoughts.

From SlowJoe on Sun, Feb 17, 2013 at 11:00:59 from 69.131.141.92

Thanks Bam, you might be right on that one. Next week really is the perfect time for one if I only think about Boston (which is what I should be doing). Running a big HM PR is not the focus right now. I'm going to look over my little plan and think about it.

From allie on Sun, Feb 17, 2013 at 11:06:13 from 97.117.83.221

excellent run.

i just repeated everything you said (and already know), so i'll change my advice to this: look over your plan and think about it.

From allie on Sun, Feb 17, 2013 at 11:13:45 from 97.117.83.221

ah, shoot!

From SlowJoe on Sun, Feb 17, 2013 at 11:19:38 from 69.131.141.92

Allie - thanks for the input (great minds...). Yeah I think y'all are right. My legs are adjusting to the higher load now and there's no reason I can't train through it.

I even heard of this person who did a 20-miler the day before a race, can you believe that?

From allie on Sun, Feb 17, 2013 at 11:22:36 from 97.117.83.221

that's ridiculous. he/she probably crashed the next day and never came out of it.

From Matt Schreiber on Sun, Feb 17, 2013 at 11:30:57 from 66.17.102.185

Great run today Joe! That 32 degree weather seems a bit cool for as far south as you are. :) I'm shooting for the same temp today in SD. Awesome pace, too. You maintained your pace very well. You're on track perfectly for Boston.

From Dan on Sun, Feb 17, 2013 at 11:32:09 from 24.209.83.20

Great run Joe. Look it over and think about it :)

From Jake K on Sun, Feb 17, 2013 at 15:19:56 from 67.177.11.154

Nice run Joe. I think finishing the run w/ a little DH is a good thing... gets your legs turning over quicker than normal... so you get your brain "wired" to drop the pace at the end.

I think you could probably jump into a half w/ just a couple easy days beforehand and run really fast right now. You don't even need a full easy week beforehand w/ how strong you are getting.

Mull it over, but I'd err on the side of taking the recovery week as planned, soak in the workload, then be able to get back after it for another month before Boston. So far, your plan has been excellent... don't second guess it too much... you're making everyone think you really know what you're doing!! :-)

From SlowJoe on Sun, Feb 17, 2013 at 16:52:01 from 69.131.141.92

allie - I would think so, but there's no way to really know for sure.

Matt - don't worry about us, we were back up to mid-60s this afternoon!

Dan - thanks, I think I'll relax this next week!

Jake - yeah, the recoveries are definitely improving. 2 easy days seems to get me past/over any workout now, and that definitely wasn't the case last year. Maybe I can keep up this charade awhile longer.

From JG on Sun, Feb 17, 2013 at 18:15:36 from 174.49.78.66

Great run Joe! Yeah, stick with your plan, that Half will be much more beneficial to your Boston training at the end of a week of training. Just stay away from the doughnuts this week! :)

From seeaprilrun on Sun, Feb 17, 2013 at 18:30:03 from 205.172.12.229

That's a great tempo! You definitely should jump into the A2A half--just my two cents. :) I am signing up tomorrow--all systems are a go! Looks like the first 9 have some downhill going on, then the last 4 are uphill. While that is a rough place to stick some uphill miles, I'm thinking with all that downhill it is a PR course.

From SlowJoe on Mon, Feb 18, 2013 at 08:54:42 from 69.131.141.92

JG - hopefully the appetite will taper off too!

April - I think I am a "go" too. Let's hope for a north wind!

From Jason D on Mon, Feb 18, 2013 at 18:48:04 from 24.1.80.94

Fantastic, Joe. I bet that is pretty close to MP (it's clearly not half marathon pace). Your overall averaged is several seconds faster than sub-3 hour, which is significant. Plenty of time left, too.

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