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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, Oct 23, 2013
Slow milesFast milesTotal Distance
3.506.009.50

47F.  Down to the track for 3 x 3200m @ HMP.  400m recovery between reps.  As a fitness indicator, this was pretty disappointing.  Here's what I did:

12:44 (6:23, 6:21)

12:50 (6:22, 6:28)

12:57 (6:29, 6:28)

I went back and looked at similar workouts in the past; this is definitely a far cry from where I was this spring.  The bright side is that I got a great stimulus from pushing through at the end.  After the 2nd rep, I spent the entire recovery lap debating whether to quit the workout.  With a few meters to go I decided this is where you really make the fitness deposit, when your legs are full of lactic acid already.  I ran the pace I thought I could handle in my depleted state and survived it.  I will definitely need to earn back my fitness, and this workout will help.  Hopefully the remnants of the boot camp debacle will be gone next week and I can redeem myself!

Saucony A5 Miles: 9.50
Weight: 149.60
Comments
From Tom K on Wed, Oct 23, 2013 at 07:47:04 from 174.58.4.250

If your HMP is 6:25, didn't you do the workout you set out to do? I think this is really good! And nice job pressing on, when you wanted to quit.

From derhammer on Wed, Oct 23, 2013 at 08:12:00 from 64.245.52.2

Agreed - as long as you are "in the range" you are getting the required stimulus.

I wouldn't do these on a track though - that's a lot of stress on the body due to all of the turns over that distance. So be careful.

Nice job pushing through!! I suspect it won't take you long to get back to where you were in the spring.

From flatlander on Wed, Oct 23, 2013 at 08:33:33 from 76.31.9.237

Agreed, but I guess you are saying that the 1:24 PR is dated, since you ran better workouts this spring after establishing that PR? Great workout in any event.

From I Just Run on Wed, Oct 23, 2013 at 09:43:37 from 67.79.11.242

Way to hang in there and finish! "Workouts like this are the ones that separates the real runners from the rest!" :-)

From SlowJoe on Wed, Oct 23, 2013 at 10:43:50 from 168.215.171.129

Thanks all - don't get me wrong, this was a great workout, just a lot slower and a lot more effort than similar workouts last spring. That is just what happens when you take the summer off!

From seeaprilrun on Wed, Oct 23, 2013 at 18:49:07 from 68.102.189.33

I agree with above, looks like great paces--especially considering you took a little time off, your body still remembers how to run that speed and you will be rocking and rolling soon, especially since it is finally cooling off!!

From allie on Thu, Oct 24, 2013 at 10:04:44 from 97.126.208.21

nice workout, joe.

see you at noon for bootcamp.

From Jason D on Thu, Oct 24, 2013 at 12:37:02 from 128.210.82.162

Joe: This workout is very successful, even though you feel disappointed. That is a short recovery and this is a very good place to start. I did 3 x 10 minutes July 6 @ 6:15 pace. 9 weeks later I was running 5:56 for a half PR. If you legs were getting heavy toward the end, your effort was spot on. That's what you are supposed to do!

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