Buttsweat Towel© season has begun

Week starting Jan 20, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSlowJoe's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
Slow milesFast milesTotal Distance
80.023.9884.00
Kinvara 2 - Gray/red Miles: 19.001150s Red #1 Miles: 20.001150s Red #2 Miles: 10.00Kinvara 1 - Blk/orange Miles: 10.00Saucony A5 Miles: 13.00Kinvaras - Blk/gray Miles: 12.00
Weight: 0.00
Slow milesFast milesTotal Distance
19.000.0019.00

50-63F.  7:42 AP.  Yeah, finished up this run at 2pm and I actually felt hot out there, wow.  I'll look back on this in July when it's 80 in the morning and laugh at myself.  Good run, still need to work on keeping the easy runs even easier so I can nail my workouts.

Kinvara 2 - Gray/red Miles: 19.00
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 24F, NNE 20 mph.  6 miles @ 8:45 AP.  Hot yesterday, 11 degree windchill today.  Legs enjoyed some nice recovery though, and I got to sleep in thanks to the holiday.

PM: 44F.  4 miles @ 8:19 AP.

1150s Red #1 Miles: 6.001150s Red #2 Miles: 4.00
Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
14.000.0014.00

AM: 24F, 10 miles @ 8:03 AP.  Last day of slogging today, then 16 x 400 tomorrow @ 3k-5k pace.  That'll be quite a shock to the system...

PM: 48F, 4 @ 8:42 AP.

1150s Red #1 Miles: 4.00Kinvara 1 - Blk/orange Miles: 10.00
Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
9.023.9813.00

34F.  Down to the track for the dreaded 16 x 400.  My only real guideline for pace was to keep it faster than 17:59/5k pace which is 86.3/lap.  I did 200m active recoveries between repeats.

Average 84.6 (83.7, 85.6, 84.9, 83.6, 86.1, 87.0, 83.7, 84.9, 84.2, 84.9, 83.2, 84.6, 86.2, 83.9, 84.2, 83.3)

Standard deviation 1.1 sec, so kinda bounced around a little.  For the 5th and 6th repeats, I changed my technique and relaxed the first 200 and tried to finish hard.  But that actually produced the slowest splits.  My best ones were when I ran the first 100 hard and held on for dear life, even though it meant tying up a bit at the end.

Back in June I did 12 x 400 and averaged 84.5, so this was probably a bit of improvement from that, since I'm sure I could have gone faster if I only had to do 12.  My legs were also a bit heavy from the recent mileage today, so overall a decent session.  No way I could have done 20 though...no way!

Saucony A5 Miles: 13.00
Weight: 0.00
Comments(10)
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 40F, NNE 18 mph.  6 @ 8:35 AP.  Legs are less mushy than expected, so that's good.  In the past, 400's have seemed to crush me worse than other workouts, as far as recovery goes.  Hopefully will be good to go for some MP work on Sunday.

PM: 38F, 4 @ 8:44 AP.

1150s Red #1 Miles: 4.001150s Red #2 Miles: 6.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
12.000.0012.00

27F, N 14 mph. 7:44 AP.  Filler miles.  Felt pretty decent, should be ready to go for a tough MP run on Sunday.

Kinvaras - Blk/gray Miles: 12.00
Weight: 0.00
Comments(10)
Slow milesFast milesTotal Distance
6.000.006.00

41F, 8:25 AP.  Waited until it warmed up a bit, then headed out for a recovery run.

Last night I bought the airline tickets for Boston.  The whole family is going and we'll stay with my aunt in Providence...making a little vacation out of it, Friday to Wednesday, since our Hawaii vacation was kinda ruined with me and Keira getting sick.  After this it'll be local races only for awhile!

1150s Red #1 Miles: 6.00
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
80.023.9884.00
Kinvara 2 - Gray/red Miles: 19.001150s Red #1 Miles: 20.001150s Red #2 Miles: 10.00Kinvara 1 - Blk/orange Miles: 10.00Saucony A5 Miles: 13.00Kinvaras - Blk/gray Miles: 12.00
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: