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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

Wed, Mar 20, 2013

Slow miles	Fast miles	Total Distance
15.02	3.98	19.00

AM: 34F, N 11 mph. 15 @ 7:27 AP. Needed an interval workout on some weary, tired legs. I was pretty sure 5k pace was out of the question. So, I settled on a Tinman/CV workout that I knew I could take on (and recover from) pretty easily on Peak Week. The gist of a CV workout is 3 minutes on (10k-ish pace), 1 minute off (recovery jog). This conveniently works out to 800m on, 200m off on the track for me. So 8 x 800m, with 200m active recoveries. This was my 3rd workout in 7 days and in the middle of what should be a weekly mileage PR, so my legs had no zip whatsoever, but I managed to chug through all the repeats.

Avg 800 was 3:00.6 - (3:02, 2:59, 2:59, 3:02, 2:58, 3:01, 3:02, 3:00)

The wind was not terrible, but made itself known on the northbound straightaway. Overall, a nice conservative workout but still a great stamina builder on tired legs; that's all I could really ask for right now.

PM: 55F. 4 @ 8:46 AP.

Saucony A4 Miles: 15.00	1150s Red #2 Miles: 4.00

Weight: 0.00

Comments

From Bam on Wed, Mar 20, 2013 at 08:35:14 from 89.126.28.24

Another good session. With the miles and the other tough sessions over the last 7 days this cheeky little workout adds gristle to your training. Good stuff.

From SlowJoe on Wed, Mar 20, 2013 at 08:41:37 from 155.219.241.10

gristle - somehow that's the perfect word for what this was. thanks Bam.

From Jake K on Wed, Mar 20, 2013 at 08:51:35 from 155.100.226.191

You know you're in marathon shape when you don't feel "on" but still put in a good workout like this as if you're just going through the motions. That's the accumulation of fitness starting to take over.

From SlowJoe on Wed, Mar 20, 2013 at 09:40:17 from 155.219.241.10

Jake - it was weird, I was struggling with 8-min pace on the warmup, but then the legs just did their job... no more, no less.

From Tom K on Wed, Mar 20, 2013 at 09:47:30 from 71.228.90.171

This is a great workout, Joe. Nice Job! At some point, you will become "The man formerly referred to as 'Slow' Joe."

From I Just Run on Wed, Mar 20, 2013 at 10:12:06 from 67.79.11.242

Great running Joe!

@ Tom K... I agree, I think "SlowJoe" is completly inappropriate :-)

From SlowJoe on Wed, Mar 20, 2013 at 10:18:09 from 155.219.241.10

"SlowJoe" will never go away, but my blog title will...on April 16th!

From Burt on Wed, Mar 20, 2013 at 10:22:56 from 71.216.109.214

Oh yeah! I heard that!

From SlowJoe on Wed, Mar 20, 2013 at 10:31:11 from 155.219.241.10

you better recognize!

From Jason D on Wed, Mar 20, 2013 at 12:31:20 from 128.210.82.162

It's great when you can command tired legs to move. I think you should feel tired given the training, and it is peak week (which is just fun to say). Good to stay form sharp.

From seeaprilrun on Wed, Mar 20, 2013 at 17:47:17 from 205.172.12.210

wow perfect workout on tired legs. it is awesome that they are responding, and will keep responding when the second half of your 2:50 marathon starts at mile 20. :)

From Matt Schreiber on Wed, Mar 20, 2013 at 21:23:11 from 66.17.102.185

Nice workout Joe! In reading your post leading up to the 800m splits, i wasn't quite expecting 3:00 each. That's awesome that your legs did what they needed to. Killer week, too!

Perfect pace on the pm miles, too. :)

From SlowJoe on Thu, Mar 21, 2013 at 11:56:59 from 155.219.241.10

Jason - thanks. peak week peak week peak week. you're right.

April - thanks for throwing in the 2:50. it would have to be one hell of a taper!

Matt - I was surprised to go sub-9 in the PM run.

From Kam on Thu, Mar 21, 2013 at 15:39:15 from 68.66.163.179

Nice workout! April, I love the comment about the second half of a marathon starting @ 20.

From SlowJoe on Thu, Mar 21, 2013 at 16:13:57 from 96.61.24.215

Thanks Kam. I need a marathon where the second half ENDS at mile 20.

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