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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

Fri, Jan 18, 2013

Slow miles	Fast miles	Total Distance
13.00	0.00	13.00

35F, 7:36 AP. No real complaints from my foot, so I will start to wean myself from the ibuprofen and should be primed for next week.

Monday, I'll be 12 weeks out from Boston. My training will come in 2 big blocks:

4 weeks @ ~85 miles/week

1 recovery week

4 weeks @ ~90 miles/week

1 week in the mid-70's, continuing workouts

2 week taper, concentrated in last 10 days

Of course I reserve the right to chop off miles when I get bogged down and need the rest; this usually happens at least once or twice in a cycle for me. Major changes: Instead of my normal 3 long MP runs, I have 7 MP workouts planned this time. And a lot more recovery recovery-paced runs, versus my usual medium-paced mileage. Speed and LT are also touched at regular intervals. Really, really excited to get started. I love this stuff!

Kinvara 2 - Gray/red Miles: 13.00

Weight: 0.00

Comments

From seeaprilrun on Fri, Jan 18, 2013 at 09:40:52 from 68.102.189.33

sounds exciting--big miles too! I hope to visit high mileage this year as well! When you go under 3, it's not gonna be 2:59, you are going to go way under.

From Jake K on Fri, Jan 18, 2013 at 10:21:23 from 155.100.226.191

I like the plan you've got - breaking up the big chunks into 2 smaller cycles... and lots of MP specific work. Great way to approach it.

From Jason D on Fri, Jan 18, 2013 at 14:43:57 from 24.1.80.94

If you were able to run 13 without killing your foot, you're probably in the clear. Man, I hate when people are injured. Glad this seems to be settled.

As an echo, the marathon specific stuff is so important. I learned the benefits of imbedding the tempo into the long run from you, and I know Paul uses it and some of the other speedy folks. I think the straightup MP tempo is good too. They definitely feel different than in the long run when you ease into them.

Keeping some speedwork is a good idea for turn over.

I think this time I will also do some long (3-5 mile) intervals ~10 seconds faster than goal pace. I guess that is the fun of each new buildup: mixing things up, keeping it interesting.

From derhammer on Fri, Jan 18, 2013 at 15:56:58 from 64.245.52.2

Sweet.

From SlowJoe on Fri, Jan 18, 2013 at 18:47:18 from 69.131.141.92

April - as long as the mileage doesn't kill us, we'll come out stronger! Good luck tomorrow.

Jake - thanks, it does seem tough but doable in the 2 chunks.

Jason - this cycle I'm actually going to shorter warmup for MP stuff - maybe switch back again after that, who knows. I like the slightly-faster-than-MP idea too, it's right around actual AT for us.

DH - yes.

From allie on Fri, Jan 18, 2013 at 20:07:34 from 97.117.83.221

great plan.

From flatlander on Sat, Jan 19, 2013 at 09:08:45 from 76.31.26.153

That looks like a great plan, very good run today too, looks like our temperatures are pretty similar now for some strange reason.

From Bam on Sat, Jan 19, 2013 at 10:32:13 from 89.126.28.24

I'm with the others - the plan looks great: well thought out and the recovery week is a smart idea.

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