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Week starting Feb 07, 2010

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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
Slow milesFast milesTotal Distance
30.803.2034.00
Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 recovery @ 8:48 pace.  Legs were kinda sluggish from the prior 3 days of abuse but did fine for a recovery jog.  No troubles from the right ankle, and the left had only the same mild discomfort for the first 2.  I also ran on a new pair of shoes - same brand of Asics that I had but without the tread worn down.  They worked out fine.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
4.001.005.00

Normally I take Monday out but Danielle is going out of town and I'll have the kids to myself so I'll take Tuesday or Wednesday off.

My ankle is 99% now and the entire run was pain free so I decided I'd throw in a sprint mile.  I picked mile 4 because it climbs 50 ft uphill and I don't want to go around overestimating my speed (although, crap, I realize now there was a 10mph tailwind).  Anyway, I did the first 3 at an 8:27 pace, then broke into a nice 1-mile sprint.  The climb all comes in the first half-mile and I was right at a 6:40 pace at the top after 0.5.  Then I started working it down as the terrain flattened out to finish at a 6:28 for the mile.  So maybe a little faster than I expected, which was cool.  Last mile was an 8:51 cooldown for an 8:09 overall pace.

If I put 6:28 for a mile into some of the predictor calculators out there, it says my 10k and HM paces should be faster than I know I can hold for those distances, so there's further confirmation I'm not in shape yet.  For example, 7:55/mile for the half is hilariously beyond my ability, so I think I'm doing the right thing trying to add a few miles each week.

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Comments(14)
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Rest day.  Danielle's mom had surgery for her cancer in Dallas and it went well so she should be out of the hospital tomorrow.  I may be able to sneak a run in at night if she gets back home in time.

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Comments(2)
Slow milesFast milesTotal Distance
4.000.004.00

Late night 4.0 @ 8:03 pace.

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Slow milesFast milesTotal Distance
2.801.204.00

We got 4 inches of snow..?  Anyway, the streets are blanketed so I opted for the TM today since I was planning on some speed work.

1.5 mile warmup @ 6.7 mph

4 sets of 2 fast minues (9.0 mph) and 2 slow minutes (6.4 mph)

0.5 cool down @ 6.7 mph.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

Early morning run, 8:50 pace felt like it should have been 30 seconds faster for the effort I gave - legs were stiff and would not go, which seems to always happen on the pre-sunrise runs.  Good thing it was supposed to be an easy day.

Looked it up...it all makes sense now (http://runningtimes.com/Article.aspx?ArticleID=7567&PageNum=1)  I'm still learning.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
10.001.0011.00

My most hated wind, the south wind, was whipping around today.  We live in a subdivision on the south end of a highway, so I always run north to a lake which starts about 4.5 miles to the north.  The south wind means I get thrashed by a headwind all the way home when I'm most tired.  I did good today though, it was a great run.  I almost went down some east-west dirt roads but they were a little too muddy from the melted snow so I pressed north to explore some more of the lake.  My splits were 8:22, 8:24, 8:28, 8:35, 8:17, 8:31, 8:26, 8:19, 8:16, 8:09, 7:40.  1:31:35 total, average 8:19.  I'm pretty proud of the last 4 into a 10-15 mph headwind.  Mile 6 had a closed-off road (hard to tell that from satellite imagery) that caused me to go trail running for about a minute, and I had to leap some cacti and duck under mesquite branches.  My right kneecap didn't appreciate the maneuvering as I'm starting to get a very mild case of runner's knee.  Not enough to bother me during a run though.

One thing I did different today was to pop 200mg of caffeine as I walked out the door.  It gave me a great burst of energy around an hour into the run (right as I was starting those last 4 miles).  I don't feel bad about it at all, I think it really helped!  Next week I'm gonna try taking a gu at some point.  At some point, I'm gonna have to figure out a way to hydrate during the run.

Weekly mileage - 34.0.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
30.803.2034.00
Weight: 0.00
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