| 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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| Slow miles | Fast miles | Total Distance | 71.12 | 13.98 | 85.10 |
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Saucony A5 Miles: 17.00 | 1150s Red #2 Miles: 18.00 | 1150s Red #1 Miles: 12.00 | Fastwich Miles: 10.00 | Kinvara 1 - Blk/orange Miles: 15.10 | Saucony A4 Miles: 13.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 10.00 | 17.00 |
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47F, SSE 13 mph, foggy. 7:03 AP. Bit of a breakthrough today. 5 mile warmup, 10 @ MP, 2 cooldown. Felt yucky and slow during the warmup so I was not expecting good things but when I started the workout I quickly realized it was going to be good.
10 MP miles - 6:31.6 AP. Splits were 6:31, 6:39, 6:35, 6:31, 6:36, 6:36, 6:21, 6:31, 6:27, 6:28.
Yesss. I've done 10 @ MP a lot, and this time (65:16) was just over 2 minutes faster than I've ever done this workout. This equates to about a 5 minute improvement over a marathon (2:55). The other metric is that I usually run the race 5-10 seconds/mile slower than this workout. Another indicator for 2:55. Even the uphill miles were sub-2:55 pace, and the best thing is that I finished on a nice even keel and felt like I could have kept going for awhile longer.
I'm starting to think I under-valued my Houston performance in the wind and rain. Either that or it just launched me to the next level. I think the most important thing for me right now is to not jump the gun with my training and start running TOO hard. This 2-stress-days-per-week is working well for me right now, especially when I keep my easy days really easy like I've been doing. |
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| Comments(17) |
| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 57F, 8:29 AP. |
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| Slow miles | Fast miles | Total Distance | 14.00 | 0.00 | 14.00 |
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AM: 66F, S 15-20 mph. 10 @ 8:00 AP. Still kinda recovering/sluggish from Sunday, which is ok because my 2 stress days this week are Friday (intervals) and Sunday (long run). Lots of time to bounce back.
PM: 54F. 4 @ 8:42 AP. |
1150s Red #1 Miles: 4.00 | Fastwich Miles: 10.00 |
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| Comments(3) |
| Slow miles | Fast miles | Total Distance | 19.10 | 0.00 | 19.10 |
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AM: 37F, NW 21-29 mph. 15 @ 7:39 AP. Man it's hard to leave the warm house at 4-something in the morning when you can hear the wind whistling from inside. I just alternated going north and west a mile at a time until 7.5 (I hate when the wind isn't coming from a cardinal direction), then rode the tailwind back home which was niiiice.
PM: 40F, 4 @ 8:56 AP. Me and the 9-minute guy battled it out for awhile but I gapped him in mile 3 with some downhill. |
1150s Red #1 Miles: 4.00 | Kinvara 1 - Blk/orange Miles: 15.10 |
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| Comments(5) |
| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
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AM: 27F, 6 @ 8:40 AP.
PM: 40F, NNW 20-27 mph, 4 @ 8:41 AP. |
1150s Red #1 Miles: 4.00 | 1150s Red #2 Miles: 6.00 |
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| Comments(4) |
| Slow miles | Fast miles | Total Distance | 9.02 | 3.98 | 13.00 |
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20F, 7:15 AP. It was 18 degrees at my house but the bank sign in town by the track said 20, so we'll go with that. Anyway, 8 x 800m was the workout today, 400m active recoveries. This time my plan was to go easy on the first 4, as long as I hit at least 10k pace, then work my way down to 5KGP (2:52-3) by the end.
AP 2:56.5 - (2:58.6, 2:59.0, 2:58.8, 2:58.3, 2:56.3, 2:55.5, 2:54.8, 2:51.1)
So yeah, pretty much did exactly what I wanted to do. This is surprising because I usually don't get to call my shots at the track. Usually whatever happens, happens. But by taking it (relatively) easy on the first 4, I was able to feel strong the whole workout. This is the way to go! |
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| Comments(7) |
| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 40F, NNE 15 mph. 8:21 AP. Considering the intervals yesterday, a huge steak last night and a few more beers than I shoulda, I felt pretty good. First 20-miler of the cycle tomorrow. |
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| Comments(4) |
| Slow miles | Fast miles | Total Distance | 71.12 | 13.98 | 85.10 |
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Saucony A5 Miles: 17.00 | 1150s Red #2 Miles: 18.00 | 1150s Red #1 Miles: 12.00 | Fastwich Miles: 10.00 | Kinvara 1 - Blk/orange Miles: 15.10 | Saucony A4 Miles: 13.00 |
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