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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

Fri, Dec 21, 2012

Slow miles	Fast miles	Total Distance
8.02	3.11	11.13

23F. I decided to do a 5k, broken down into decreasing amounts, keeping the laps at 5k pace or better. So I did 2400-1200-800-400-200. 1 lap easy between each. Results were:

8:56

4:26

2:54

1:20

33.7

Adds up to 18:09, but obviously I got some good rest in there. My goal was to keep it under 90 seconds/lap avg, so misson accomplished there. I liked the workout. Each subsequent interval was like a treat because it was shorter than the last. A good reality check too -- I am nowhere near being able to run a sub-18 5k.

Saucony A5 - Blue Miles: 11.13

Weight: 0.00

Comments

From allie on Fri, Dec 21, 2012 at 07:42:55 from 97.126.210.4

that's a fun workout. nice job, joe.

From Rye on Fri, Dec 21, 2012 at 07:52:22 from 75.174.35.83

Variety! Sweet run!

From I Just Run on Fri, Dec 21, 2012 at 08:35:49 from 67.79.11.242

Burrr cold run! It was cold here too.

I like the idea of decreasing distances, that sounds fun.

I do think you underestimate what you can do under race conditions. I'm running a 5K tomorrow but not for a PR. I'm just going to run with Callie (my daughter) and pace her around a 8:00 pace.

From Jake K on Fri, Dec 21, 2012 at 09:24:47 from 155.100.226.191

I like what you decided to do. You're probably not as far away as you think, but it'll take some more 5K pace sessions. Good workout today.

From Andrea on Fri, Dec 21, 2012 at 10:24:10 from 72.37.171.52

I would think that the pace you ran your intervals today is probably pretty close to what you could do in a race. A short taper and race setting do some great things. Great workout!

From Jason D on Fri, Dec 21, 2012 at 22:47:39 from 74.75.190.42

Good stuff, Joe. I think two 5ks in a shortish period of time could put you under 18.

From JG on Sat, Dec 22, 2012 at 09:23:26 from 174.49.78.66

Cool workout, I love ladders! I agree with Andrea ... find a fast, flat 5k & sign up!

From flatlander on Sat, Dec 22, 2012 at 09:50:59 from 76.31.26.153

Good job, love it how you never brought up the temperature.

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