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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 04, 2013

Slow miles	Fast miles	Total Distance
7.00	6.21	13.21

29F, 7:10 AP. Last-chance workout for my half marathon. I ended up doing 2 x 5000m, with 400m jog inbetween 5k's. I thought hard about just doing a straight 10k @ HMGP, and left that option open for myself, but I think this cold/virus has my heart rate artificially high right now (I didn't sleep well and was all achy this morning) so the 2-minute jog between 5k's was perfect to recover enough to finish out at the proper paces, yet keep a good continuous run. I did this workout on the track, with my excuse being that Houston is flat, and this would help me lock in the pace. So here's what I did (splits were taken every 1600m):

3+ mile warmup down to the track

5k in 19:44 (6:20, 6:18, 6:19, 47s) - 6:21/mile

2:11 for 400m

5k in 19:44 (6:18, 6:19, 6:20, 47s) - 6:21/mile

3+ mile cooldown back to my house

The consistency is why I like the track - just lock in 95 seconds/lap without worrying about making up time on downhills and crap like that. The last 2k was pretty challenging, but I held it together and kept good form (I think). Anyway, good successful workout to finish my HM training. I think that with a good recovery, getting over this cold, good weather in Houston, and a good mini-taper next week (man, that's a lot of if's), I have an outside shot at breaking 1:23.

Saucony A5 - Blue Miles: 13.21

Weight: 0.00

Comments

From I Just Run on Fri, Jan 04, 2013 at 07:52:55 from 67.79.11.242

Good run Joe! You should feel really good going into the race and I know you'll do well :-)

From Jake K on Fri, Jan 04, 2013 at 09:26:10 from 155.100.226.191

Great workout Joe. I like that session a lot. I'll probably do something very similar next weekend, since my 1/2 is a week later than yours. You ran that pretty much perfectly, even pacing, kept the rest short... well done.

I'd say you have a very good shot of cracking 1:23. You are definitely in PR shape!

From Tom K on Fri, Jan 04, 2013 at 09:38:06 from 71.228.90.171

Those are great times. I like the simplicity of the routine. If there are more than 5 "steps" to the routine, I get lost in "What am I to do next?" kind of thoughts. I'll plan on copying this later. (Not the times, just the workout!)

Crowded track?

From Andrea on Fri, Jan 04, 2013 at 09:50:30 from 72.37.171.52

Great workout Joe! Super consistent miles throughout - looking strong for the half. Take some extra Vitamin C to get over that cold.

From Jason D on Fri, Jan 04, 2013 at 12:29:41 from 24.1.80.94

It's a solid workout, Joe. I've done 7 x 1 mile and the Hanson's 4 x 2 mile. I think I'll toss this in. It always amazes me with half marathons how you can run 6-8 miles broken up and effort feels easier during a race (for obvious reasons). I love the distance.

From Jake K on Fri, Jan 04, 2013 at 12:41:56 from 155.100.226.191

Its true - half-marathon pace is really hard to nail on longer tempos. If you feel good enough to run more than 5-6 miles @ HM pace, you are almost wasting a race effort if you go further than that. Breaking it up is the way to go most times, and its amazing how it can come together on race day... even though that pace almost never feels sustainable for 13.1 during training.

From SlowJoe on Fri, Jan 04, 2013 at 13:34:11 from 155.219.241.10

IJR - thanks - I think you're set up for PR as well next weekend.

Tom - nah - had the track to myself, as usual, which is good because I hug the hell out of the inside of lane 1.

Andrea - emergen-c....I have a stockpile now!

Jason - both of those sound tough too. I guess you never really know until you hit the first couple miles of the race itself.

Jake - I kept thinking about the 10K @ HMP workout you just did and wondered if maybe I should gut it out and keep running. But I was really sucking wind toward the end so it was probably the right call for today.

Anyway, I'll definitely need some of that "race day magic" stuff to get away with 6:20 pace for the whole race.

From Rye on Fri, Jan 04, 2013 at 17:25:59 from 65.129.74.135

You're a speed demon! Super workout.

From Daniel Brunson on Sun, Jan 06, 2013 at 07:50:19 from 68.14.174.169

Awesome workout Joe. I'm pretty sure everyone I know is getting over flu/cold/etc. right now? This has been a rough season.

I know you will rock Houston.

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