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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
Fri, Nov 08, 2013
Slow milesFast milesTotal Distance
4.502.507.00

52F.  Finally got in my track workout: 5 x 800m @ 3k pace, 90 sec rest.  The rest was a walk/jog combo, the first time I haven't done active recoveries.  Since I had a recent 5k, I guesstimated 3k pace from that and tried to hit 2:52 per repeat.

Results: 2:52, 2:52, 2:52, 2:52, 2:49.

Probably picked the perfect pace to run, then executed exactly like I wanted.  I was a little worried after the first one, but the walking rest really helps you reset, even though it's relatively short.  Good lung burn, just the kind of workout I need to help get that 5k time down.

Saucony A4 Miles: 7.00
Weight: 149.20
Comments
From Tom K on Fri, Nov 08, 2013 at 08:03:15 from 174.58.4.250

Super consistent times! Nice work, Joe!

From Matt Schreiber on Sat, Nov 09, 2013 at 09:07:07 from 66.87.72.172

Great consistency Joe. Impressive. Those times give me something to shoot for. Do you prefer walking for recovery or jogging? I can see how both would have their own benefits depending on what you're training for.

From Jason D on Sat, Nov 09, 2013 at 09:44:25 from 24.1.80.94

Good injection of speed and right on target. For fast stuff with such short rest walking is fine. The focus is on a hard effort, and moving just enough to keep the blood flowing.

I once did 7 x 1 mile with very sad looking walk/jogs for 90 seconds (not planned) and ran a half at 5 seconds per mile faster 10 days later. Nothing wrong with walking!

From SlowJoe on Sat, Nov 09, 2013 at 10:16:01 from 166.147.72.38

Thanks guys - both walking and running recoveries have their place, for sure. I don't think I could have gotten down to 3k pace for 800s if I had run for 90 sec instead of the "sad looking walk/jog."

From Matt Schreiber on Sat, Nov 09, 2013 at 10:31:54 from 137.216.102.219

I'll have to try the walking recoveries. Seems like it's a good way to get that extra little "uncomfort" out of the workout.

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