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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, Jul 04, 2014
Slow milesFast milesTotal Distance
5.006.0011.00

72F, 81%.  All week, I had my eye on the weather forecasts for this morning.  A low DP (66 or so) and very low temps for July.  So I did an LT workout at the track, 4 x 2400, 1 lap active recovery.  I hit the lap button every 800 for pace feedback.

9:21 (3:05, 3:09, 3:07)

9:27 (3:09, 3:09, 3:09)

9:22 (3:07, 3:07, 3:08)

9:12 (3:05, 3:06, 3:01)

Works out to about 6:15/mile when you average it all up.  Much better than I expected.  I did this workout about 6 weeks ago and went 6:20/mile under similar conditions, maybe even easier conditions.  At my peak HM shape, before my PR back in January, I would've been pleased with this pace had it been 45 degrees outside.  So to be able to pull this off in the 70s is a pretty good sign that I'm more fit than a 1:22 (under ideal conditions).  Don't want to get too far ahead of myself but I think I might have a legit shot at sub-80 this fall if I can keep up the consistent training this time.

Happy 4th, all!

Saucony A5 - Blue Miles: 11.00
Weight: 145.20
Comments
From Jason D on Fri, Jul 04, 2014 at 11:29:59 from 166.147.104.42

Strong workout, Joe. Add another 800 meters and a little longer recovery and you've got you HMP nailed. You can run sub-80 if you continue the way you are going.

From SlowJoe on Fri, Jul 04, 2014 at 13:20:10 from 66.69.93.8

Thanks Jason. Yeah, my predictor workout is 2 x 5k w/ 2 min jog, usually nails it. Once fall temps come around, it shouldn't be too much of a stretch to drop 10s/mile on a slightly harder workout, but I guess you never know...

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