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Week starting May 29, 2011

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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
58.062.0060.06
1150s Miles: 48.061140s #3 Miles: 12.00
Weight: 0.00
Slow milesFast milesTotal Distance
13.560.5014.06

75F, S 22-31 mph.  Getting a little tired of the wind.  I have to go at least 2.5 miles north or south to get to an eastbound road out of town but once I get eastbound the wind isn't so bad.  I just have to decide when I want to suffer through the headwind part each morning.

8:04 AP today, with 5 x 0.1 mile pickups on the way home.  I will slowly start working in more through the summer (probably with plenty of rest like today) to try and build some speed and strength.  Then transition to more LT stuff and tempos when it starts to get cooler.

1150s Miles: 14.06
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
12.000.0012.00

75F, S 16-24 mph.  7:58 AP.  Pretty good effort out there today with a headwind the last few miles.

1150s Miles: 12.00
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
6.000.006.00

77F, S 14 mph.  8:40 AP.  No wall of wind to fight through today, kind of nice.

1140s #3 Miles: 6.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
12.501.5014.00

70F, SSE 9 mph.  Relative to the last few days, a great morning to run.

Today the plan was 6 x 400m with 400m active recovery to introduce myself to interval training.  It was probably the right number of repeats to start out with, and I ended up getting 2 minutes rest between each set which is nice when it's hot outside.  I set the watch to 0.25 mile laps today (I guess they were 402m repeats), kind of annoying having it beep every 2 minutes, but I think it was the easiest way to go. 

First, a 10 mile warmup @ 8:11 AP.

Then the 400s with rest interval in parenthesis 1:31, (1:58), 1:32, (1:58), 1:30, (1:59), 1:28, (1:56), 1:27, (1:55), 1:27, (1:58).

Then a mile cooldown in 8:05.  Overall AP for 14 miles was 7:54.

I was initially shooting for 5k pace on the repeats and ended up doing a little better.  Next time I'll probably try 8 repeats and slow down the recovery jogs.  On the way home I ran through a cloud of gnats and had about 20 of them stuck to my torso when I finished.  What a horrible way to die, drowning in someone's sweat.  Well, that's what they get for hanging out on my route.

1150s Miles: 14.00
Weight: 0.00
Comments(12)
Slow milesFast milesTotal Distance
6.000.006.00

67F, low wind.  Wasted this nice, cool morning doing a recovery run (8:33 AP) which my legs needed from yesterday.  Oh well.

Funny picture from our little vacation last week.  The day after Sea World we went on a drive-thru safari and the zebras were very agressive.

I finally decided to dive away from the zebras when one of them stuck its head in the car and ate the entire bag of food, including the bag.

1140s #3 Miles: 6.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
8.000.008.00

70F, SSE 12 mph. General aerobic run, 7:53 AP. Felt pretty strong today. Long run tomorrow.

1150s Miles: 8.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
58.062.0060.06
1150s Miles: 48.061140s #3 Miles: 12.00
Weight: 0.00
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