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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, Jul 13, 2012
Slow milesFast milesTotal Distance
6.643.009.64

71F, 82%.  Solid 6 x 0.5 mile workout today.  Of course, no track, so I set the ol' garmin for 1/2 mile laps.  I did 90 second jog recoveries between repeats.  3.5 mile warmup, then:

3:02, 2:58, 3:01, 3:00, 2:57, 2:59.

Average was 2:59.5.  I was shooting for 3:01-3:02, my "CV pace," roughly 10k pace, so I did a little better than that.  Given some hills and the fact that it's mid-July, definitely a good solid pace.

Interestingly, my recovery paces were faster today than they usually are; I averaged just under 8:00 pace on the 90-second recoveries according to Garmin.  Not sure what to make of that yet - I don't pay attention to my watch when I do repeats (except to see when my 90 seconds are up), but maybe I am getting more comfortable at 5-10k paces and it's just not crushing me like it used to.

Saucony A5 Miles: 9.64
Weight: 0.00
Comments
From Dan on Fri, Jul 13, 2012 at 16:55:46 from 24.209.83.20

Ah the good ol' CV pace. Solid paces my man. The increased speed during recovery is your body getting acclimated to that pace. I always spout off about 75% of the recovery is in the first 30 seconds anyway. Now getting the mind to buy into that is a different story. Nice Job!

From JasonD on Sat, Jul 14, 2012 at 10:38:11 from 24.1.80.94

It does sound like you are getting used to the pace. You could either decrease the recovery time (although 90 seconds is on the shorter end I think) or add a repeat or two. But it looks like you are using the pace for a certain purpose (I had to look up CV pace), so it looks like good things are coming.

From SlowJoe on Sat, Jul 14, 2012 at 17:44:22 from 69.131.141.92

Dan - thanks. Should probably be doing 60 seconds recovery and a little slower pace for a true CV workout, but man those recoveries seem so short already!

Jason - thanks for the feedback. I've been telling myself I can go ahead and do a couple extra repeats if I feel up to it but I'm always just so relieved to get to the minimum that I bail. Probably shouldn't give myself the option for less next time!

From Daniel Brunson on Sat, Jul 14, 2012 at 21:15:36 from 98.184.141.37

Good workout Joe. Would you mind telling me which model Garmin you use? I think maybe it's a touch more sophisticated than my 110.

From Daniel Brunson on Sun, Jul 15, 2012 at 06:40:53 from 98.184.141.37

I guess I should have read my manual more thoroughly. I also have the auto lap function and did not realize it until now. I've been doing splits the hard way all this time.

From SlowJoe on Sun, Jul 15, 2012 at 07:15:30 from 69.131.141.92

DB - glad you figured it out, I still don't know all the functions on my watch (the 405) and it's been 2 years. Being able to change the auto lap has definitely saved me a few times on days like this when the track is closed or in use.

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