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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
Slow milesFast milesTotal Distance
11.273.7315.00

77F.  I did my big workout for the week today at the track.  Stole the idea from Flatlander and did 6 x 1000m, with 600m active recovery.

First, a 6+ mile warmup, averaging 8:04/mile.

Then the 1000s were 3:48, 3:52, 3:48, 3:49, 3:53, 3:47.  Average was 3:49.5 - if you're like me a 1000m time means nothing to you, so 3:49.5 converted to min/mile is 6:09 AP.  The 600m recovery jogs averaged about 8:40/mile.

Really happy with my performance today.  If I recall, I recently did 12 x 400m at the same avg pace.  It was about 5 degrees cooler today though, with less wind, and a slightly higher percentage of recovery time today, but these 1000s were controlled while I was flailing on the 400s.  The recovery time was still in the 50-90% range recommended by Pfitz in his book (although I came pretty close to 90% on my slower recoveries toward the end) so I'll chalk this workout up as a success.

Cooled down back home until I got to 15 miles total.  7:43 AP on the day.

Kinvaras Miles: 15.00
Weight: 0.00
Comments
From Burt on Wed, Aug 17, 2011 at 12:49:17 from 206.19.214.144

Mark is not going to be happy when he hears you stole his workout. Were you creeping in his backyard with a flashlight?

From flatlander on Wed, Aug 17, 2011 at 13:37:55 from 198.207.244.102

That workout is a huge success. So Pfitz means that recovery speed should be 50% to 90% of interval speed? I really need to get his book, but in the meantime I'll crib off of everybody else.

From SlowJoe on Wed, Aug 17, 2011 at 13:43:08 from 132.3.53.68

Burt - No he keeps the best workouts in the garage.

Flat - 50-90% on total time. So if the repeat took 2 minutes of fast running, your recovery jog should take between 1:00 and 1:48.

From seeaprilrun on Wed, Aug 17, 2011 at 18:22:58 from 174.70.177.86

That's a GREAT workout! I feel a little nauseated thinking about 6:09 pace. Great job! ..and all sandwiched into a solid 15 miles.

From I Just Run on Thu, Aug 18, 2011 at 00:07:39 from 71.41.149.142

105 or 110 degrees ... I don't think it makes much difference above 100... Ha ha ... Great workout!

From derhammer on Thu, Aug 18, 2011 at 01:39:11 from 87.209.226.170

Phenomenal workout with 15 miles total. Are you incorporating the Big Workout idea into your training?

From Steam8 on Thu, Aug 18, 2011 at 03:22:20 from 166.70.55.77

Nice 15 FAAAAASST JOE! :) It has got to feel good to be so slow!

From SlowJoe on Thu, Aug 18, 2011 at 10:23:54 from 132.3.53.68

Thanks April, I think the 3+ minute recoveries allowed me to crank it up a little more.

IJR - thanks, I don't think you'll see me running when it's that hot

DH - yep, that's another idea I've stolen this summer! Where would I be without this blog?

Thanks Steam, felt good to have a fast day!

From JG on Thu, Aug 18, 2011 at 11:15:01 from 71.92.34.153

What ... only a 6 mile warm-up?! You are really slipping!! Great workout & pace, nice job Joe!

From SlowJoe on Fri, Aug 19, 2011 at 11:12:50 from 132.3.53.68

JG - yeah I know, how can anyone loosen up enough in just 6 miles?

From Mike on Fri, Aug 19, 2011 at 11:27:55 from 144.183.224.2

Dang Joe! How much longer have you got in TX?

From SlowJoe on Sat, Aug 20, 2011 at 11:03:06 from 75.109.104.60

Hey Mike - Not sure yet, I'm looking to possibly separate near the beginning of next year, but it's contingent on a few things. Not sure where we'll end up.

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