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Week starting Jun 24, 2012

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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
53.699.0062.69
Fastwich Miles: 15.041150s Red #2 Miles: 12.11Kinvaras Miles: 7.36Kinvara 1 - Blk/orange Miles: 12.331150s Red #1 Miles: 6.03Saucony A4 Miles: 9.82
Weight: 0.00
Slow milesFast milesTotal Distance
15.040.0015.04

72F.  7:31 AP.  Skipped a recovery run yesterday - Danielle was out of town and I had the kids; I didn't feel like getting the TM out and felt a little under the weather anyway.  But I woke up early to get in a solid 15 today.  Definitely felt better than the 17 last week.

Last summer I did 3 x 15-mile runs a week, in the heat.  Seems a little nuts but I think that is what was mostly responsible for changing me from a 3:16 guy to a 3:01 guy, the endurance I built from all those longer runs.  So I kind of want to stick with what worked, but I think I would get diminishing returns now that the base has already been built.  Going to aim for 1 x 15-miler a week now, and keep up the 5K training during the week.  I think I can still average 60/week (assuming I don't keep skipping recovery runs) and still be fresh for 2 workouts a week.  So that is the plan for the next 2 months, then I will build mileage up for a fall marathon - I'm leaning toward Tulsa in November now (39F avearge low for that Nov 18 race day!) so that I have time to get in some longer, cooler MP runs.

Fastwich Miles: 15.04
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
6.030.006.03

72F, 8:24 AP

1150s Red #2 Miles: 6.03
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.360.007.36

78F.  7:59 AP.  Another easy morning, but a tempo tomorrow.  The high is 108 today so it'll probably be a little warm, even the next morning.

Kinvaras Miles: 7.36
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
7.335.0012.33

77F, 80%.  Intent today was 6 easy, 6 @ TT (6:37), with 6:40s being acceptable due to the warm morning.  After the 6 easy, I was pretty sure I didn't have my A-game but I started the tempo portion.  Amost immediately missed my turn and went a good ways before I realized it.  I got my bearings and found another way home, but the new route had a lot more ups and downs.  The first 2 miles seemed to have a lot of downhill, and sure enough, for the next 2 miles it was payback time.  I'd pretty much wilted at that point as the sun was fully out.  I did 1 more and called it good at 5, and jogged home.  Survive to run another day..

The 5 tempo miles were 6:45 AP.  6:41, 6:34, 6:51, 6:55, 6:44

Felt completely opposite from 2 weeks ago.  Well, this summer is bound to have some failed runs like this, just the nature of the beast when it's hot.  As long as I keep trying and get in some good efforts, I think I can make it worthwhile.

Kinvara 1 - Blk/orange Miles: 12.33
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
6.030.006.03

72F, 8:08 AP

1150s Red #1 Miles: 6.03
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.824.009.82

73F, 70%.  7:06 AP.  Went to the track today with the intent of doing 5 x 1200, but I got there and half the track was ripped up - they were doing construction!  Well, this week was long intervals, so I decided I'd switch it to 4 x 1 mile, 2 minute recoveries, and just do it on the roads with Garmin.  I felt good today, and did some pretty good repeats.  Average was 6:08, exactly the same as last time I did this, but that was on the track, and these were on the roads.  3 of the 4 were net uphill - nothing dramatic, as you can see below, but definitely tougher than doing them on the track.

6:12   +14 ft

6:12   +27 ft

5:56   -28 ft

6:11   +23 ft

The last repeat was probably the best - it came out to only 23 ft net uphill on Garmin Connect but I don't believe the map data on that one...seemed like a lot more!  Either way, it redeemed me from Wednesday's tempo.

Saucony A4 Miles: 9.82
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
6.080.006.08

83F, SSW 12 mph.  mid-morning run, 8:18 AP.

1150s Red #2 Miles: 6.08
Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
53.699.0062.69
Fastwich Miles: 15.041150s Red #2 Miles: 12.11Kinvaras Miles: 7.36Kinvara 1 - Blk/orange Miles: 12.331150s Red #1 Miles: 6.03Saucony A4 Miles: 9.82
Weight: 0.00
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