Buttsweat Towel© season has begun

October 06, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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, Aug 17, 2011

Slow miles	Fast miles	Total Distance
11.27	3.73	15.00

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.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):