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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
Wed, Dec 18, 2013
Slow milesFast milesTotal Distance
5.002.007.00

35F, fog.  Down to the track to work on 1-mile pace today.  I did my 8 x 400, 90 sec rest workout again today, just a bit faster than last time.  Average repeat was 1:17.3.  First 4 repeats were feeling a bit easy so I dropped the pace to make it hurt a bit more on the last 4.

81.3, 78.5, 78.7, 78.9, 75.8, 75.7, 75.9, 73.7.

Something like 5:10 pace average, with the range of paces pretty wide today: 5:27 for the first one, down to 4:56 for the last one.  Somewhere in the middle is mile pace.

Saucony A5 - Blue Miles: 7.00
Weight: 148.20
Comments
From JG on Wed, Dec 18, 2013 at 07:37:13 from 99.141.151.28

Nice speedwork Joe! By my calculations, the last 4 total to about a 5:02 mile ... I think a 4:59 mile is doable for you! :)

From Bam on Wed, Dec 18, 2013 at 07:56:07 from 89.126.28.24

Great workout Jojo! Your average has dropped by 1 second from the last time you did this workout, which is exactly what should happen.

You'll find that you'll drop your 800 reps by 2 seconds (more this time - see the note below) and your mile reps should drop by 4 seconds per mile and this continues each time you do the full block. When you don't continue to improve, you add in 8x200m @ 800m pace off 90 secs - this triggers another improvement. Alternatively, you stop and wait until the next cycle of training.

While I remember - this is the note below; you'll like this - on the 800m reps take 2 mins rec: the 90 secs rec I suggested was a typo:)

Unfortunately, the other recoveries are correct.

Now, watch how you improve through this block...

From I Just Run on Wed, Dec 18, 2013 at 08:11:49 from 67.79.11.242

Ahhh...Now I see whats up...You have the secret Bam Training going on! I may have to call "FOUL" if you get too fast. :-)

From Jake K on Wed, Dec 18, 2013 at 08:54:24 from 199.190.170.21

You're gonna beat me in Houston at this rate. Luckily, I get a 2 minute head start.

Good workout once again. Glad to see it clicking for you!

From SlowJoe on Wed, Dec 18, 2013 at 09:29:24 from 168.215.171.129

JG - thanks, those 75s are pretty painful though!

Bam - I do like the extra rest for the 800s, although I dropped 4 seconds on that session last time vs 2. So that means I can go the same speed this time, right!?

IJR - I needed the bam torture sessions to kick myself into gear.

Jake - I'll just catch up to you guys and pace you the whole way. How much harder could it be to extend another 12.85 miles at that pace?

From allie on Wed, Dec 18, 2013 at 09:33:06 from 65.130.181.231

another excellent workout.

happy birthday. :)

From Jake K on Wed, Dec 18, 2013 at 11:37:32 from 199.190.170.21

You definitely qualify for the trials if you make up the 2 minute head start gap!

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