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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

Thu, May 16, 2013

Slow miles	Fast miles	Total Distance
10.30	1.60	11.90

60F, 99%. Headed down to the track for vo2 day. I did 3 x (6 x 20 sec) @ vvo2 on the grass, with a couple easy laps after each set. Then picked it up for 800m @ 95%, which I did in 2:36 (79, 77). I saved a little gas on the 800m effort but was still working pretty hard; probably could have gone another 200m at that pace but that's about it. It always surprises me how weak I am on middle distance efforts, but I guess it shouldn't...I've never trained for anything like that in my life, just kind of went straight to the marathon. Well, the next 6+ months will be all about training more to those paces. Looking forward to shifting gears.

Saucony A4 Miles: 11.90

Weight: 0.00

Comments

From Jason D on Thu, May 16, 2013 at 07:40:37 from 24.1.80.94

Looks like you were running in a pool. That's never easy. Will San Antonio be dryer?

From SlowJoe on Thu, May 16, 2013 at 07:42:33 from 155.219.241.10

On average, I think San Antonio is actually more humid than this place...definitely hotter. It'll be an ugly transition at first.

From Bam on Thu, May 16, 2013 at 08:40:36 from 89.126.28.24

Perfect. If you were running 100m for your 20sec efforts and then you ran 2:36 for the 800m, hopefully you can see the link...

Now, when you move up next week, maintain that pace. 5:20 is now your 2 mile pace:) Happy days.

From SlowJoe on Thu, May 16, 2013 at 08:57:52 from 155.219.241.10

Bam - I did notice that the legs went immediately back to stride pace on the 800, at least for the first lap. I can't imagine doing 5:20 pace for 2 miles though. Very hard to see myself doing it for even 1 mile after today...maybe with rest and in a race setting. Still have work to do, but I think I'll get there by the end of it all.

From Bam on Thu, May 16, 2013 at 09:08:52 from 89.126.28.24

Wait and see, you'll be fine. Lots of cheeky little changes will soon start to take place in SlowJoe's body and you should begin to notice them in the next week or two:)

Also, don't use the watch for the long interval at the end - go by feel. Then, later you'll be all the more surprised:)

From SlowJoe on Thu, May 16, 2013 at 09:48:16 from 155.219.241.10

Oh I couldn't possibly NOT time an effort like that, could I? Are you saying to time it, but just not look at the watch while running?

From Bam on Thu, May 16, 2013 at 10:00:07 from 89.126.28.24

No! Don't time it. The time means nothing. You are not going full out etc. Go by feel - feel the force Luke, er, I mean Joe. It's just a means to an end. There will be plenty of time for the watch...

From SlowJoe on Thu, May 16, 2013 at 10:16:41 from 155.219.241.10

geez Bam, where's the satisfaction in that?? I want instant feedback NOW!

But I'm with ya, especially as it gets hotter, the times will suck and I don't want them to shatter my fragile self-confidence.

From Jason D on Thu, May 16, 2013 at 12:36:37 from 64.134.172.43

Joe: my 200s after the marathon became 5k pace and my 6 x 800 meter pace became LT. Heck, 5 mile pace turned into half marathon pace. Adaptations will occur. You too will end up a very different place than you are starting.

From seeaprilrun on Thu, May 16, 2013 at 13:28:53 from 68.102.189.33

exciting to see you turn into a speed machine!

From Matt Schreiber on Thu, May 16, 2013 at 21:44:49 from 66.17.102.185

Sounds fun to change it up a little. Great workout today in ridiculous humidity!

From Rye on Thu, May 16, 2013 at 22:07:59 from 65.129.108.225

up a gear and some extreme speed!

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