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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
Thu, Feb 14, 2013
Slow milesFast milesTotal Distance
9.045.9615.00

30F.  7:13 AP.  Ran down to the track today for a 6 x 1600 @ LT, with 400m recoveries.  My idea was to start a little slower and finish a little faster.  Successful workout again. 

Average rep was 6:11.4.  Splits were 6:18, 6:14, 6:13, 6:12, 6:08, 6:03.  Average recovery lap was ~2:03.

Educated guess of my current vLT is 6:10-6:15, so this workout bookended that range pretty well.  I think I'm starting to get the right effort level with these workouts.  You want to finish feeling like you could do another rep or two if you absolutely had to, but you're still glad it's over.  Any slower and you're somewhat wasting your time, but any faster and you're not meeting the intent of the workout, plus adding significantly to your recovery time.  This morning was a good representation of that.  I avoided the temptation to go to the well, and just finished steady but strong.  Added a little extra cooldown to get to 15, and notch a MLR.  One more MP workout on Sunday, then a recovery week (ahhh).

Saucony A5 Miles: 15.00
Weight: 0.00
Comments
From I Just Run on Thu, Feb 14, 2013 at 07:46:49 from 67.79.11.242

This workout must make you feel really good! Keep it up 2-Hour Guy :-)

From Jason D on Thu, Feb 14, 2013 at 08:18:16 from 128.210.82.162

Good stuff, Joe. That's a really nice progression. I think you are right about the effort. LT guess seems to be right on (McMillian says 6:18 based on your half, but given those conditions and recent training it is much lower). Fun to see the old LT pace drop isn't it? ("That used to be my V02 max pace!"

From JG on Thu, Feb 14, 2013 at 08:20:50 from 174.49.78.66

Awesome workout Joe, perfect splits for that workout with a nice tiny progression! I bet you were tempted to go to the well on that last one for a 5:59. :)

Are you running a race after your recovery week?

From SlowJoe on Thu, Feb 14, 2013 at 08:49:02 from 155.219.241.10

IJR - 2 hour guy has a nice ring to it!

Jason - yeah definitely a bit of a guessing game on LT (and all paces right now); I've been using 1:23/2:55 for calculator/pacing purposes.

JG - yeah, you know I was thinking the same thing on the last rep. I went through the first 400 in 1:28 and had to have a little talk with myself to relax. It would be good timing for a race following the rest week, but it's not in the cards for that weekend. There's a HM in 2.5 weeks that I'm considering though.

From Jake K on Thu, Feb 14, 2013 at 08:50:40 from 155.100.226.191

Great workout (again). You're doing these perfectly. You're spot on about the effort level - always feel like you can do one more... that the extra push you save for races. Looking very, very good right now.

From derhammer on Thu, Feb 14, 2013 at 10:09:28 from 64.245.52.2

Nicely done Joe. I'm liking this training plan that you are putting together.

From Bam on Thu, Feb 14, 2013 at 14:45:47 from 89.126.28.24

Good job Joe. It's great to watch you improving like this. What I like is that you are applying loads of common sense and keeping things simple. That said, the balance between sessions and recovery is carefully planned and is, I suspect, the key to your continued improvement. Brilliant - I can't wait to see your next race report.

From seeaprilrun on Thu, Feb 14, 2013 at 17:34:56 from 68.102.189.33

Awesome workout, Can't wait to see what happens in Boston. Ardmore. March 3. Has pr written all over it.

From SlowJoe on Thu, Feb 14, 2013 at 17:58:01 from 69.131.141.92

Jake - I know my stuff don't I? But seriously, thanks for always sharing your thoughts on running here, on your blog and elsewhere. Otherwise I would be waiting for the latest copy of Runner's World to get my ideas.

dh - thanks - it does finally feel more balanced and planned out

Bam - thanks, I appreciate it. The balance of workouts mostly comes from the Hadley/MPR stuff. I am itching to do some racing...

April - I'll get Danielle to text you soon - you should come stay with us for that weekend (unless you have plans w/ the team or something). I think I might go ahead with A2A....have you signed up yet? I'm scared that the course goes south the whole way.

From Matt Schreiber on Thu, Feb 14, 2013 at 21:48:08 from 66.17.102.185

Very nice Joe. Great strong finish. Your running seems to have taken on much more structure lately and is definitely paying off.

From joebell1981 on Fri, Feb 15, 2013 at 06:22:44 from 99.39.133.24

Looking great, Joe! 6x1mi. progressive - I like it...

From allie on Fri, Feb 15, 2013 at 16:14:38 from 97.117.83.221

sweet.

From flatlander on Sat, Feb 16, 2013 at 07:16:12 from 76.31.26.153

So impressive. I think I'll bronze your training program from this quarter and give it to my grandkids in a few years. They won't believe that I know SlowJoe.

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