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Week starting Jul 17, 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
65.073.0068.07
Kinvaras Miles: 30.001140s #3 Miles: 21.001150s Miles: 11.071150s Red #1 Miles: 6.00
Weight: 0.00
Slow milesFast milesTotal Distance
12.003.0015.00

77F, 90%.  7:54 AP.  I'd been putting off this one workout (6 x 800, jog 400 between) for a long time.  I had various internal excuses - I was tired from Insanity, I forgot to set up the Garmin, it's too complicated, etc, but today they were gone.  I haven't done Insanity in over a week, and I ran on jogging trail that was accurately marked every quarter mile (so all I had to do was hit the lap button at the appropriate post).

So, I finally gave in.  First I did 10.5 easy to get some nice miles under me (and I wanted to set up so I didn't have a 180 turnaround in the middle of a repeat.  10.5 easy was 8:14/mile.  Then 6 x 0.5 mile (in bold) with 0.25 jog (in parenthesis).

3:18, (2:11), 3:12, (2:06), 3:16, (2:09), 3:13, (2:07), 3:10, (2:13), 2:52, (2:05).

The last quarter of that 2:52 was 1:18.5, I kinda let it fly the last little bit.  Averaged 6:20 pace for the repeats, just about 5k pace (although most were a bit slower).  We'll see how the achilles does - it was my longest run in the Kinvaras and had a lot of hills and speed.  If I make it through ok, I think these will be my marathon shoes (once I can test them in a 20-miler).

Kinvaras Miles: 15.00
Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
6.000.006.00

76F, back in Abilene and a glorious 58% humidity.  I have a new respect for those of you suffering through the humidity, because it felt so nice and cool today.  8:46 avg.

1140s #3 Miles: 6.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
11.070.0011.07

AM - 81F, warm morning.  6 miles, 8:45 AP, with more to come this evening.  Pfitz says to break recovery days into doubles if you're doing more than 8 miles that day so I will give it a try, as much as I don't want to do doubles....ever.  My typical week for the rest of the summer will have 3 MLRs and 3 recovery days, with Tuesday probably getting broken into 2 recovery runs.

PM - 101F, ESE 15-23 mph.  I waited until after dinner to run so it could cool off outside...  5 miles and change, also at an 8:45 AP.

1150s Miles: 11.07
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
15.000.0015.00

77F, 69% humidity.  7:52 AP -- started in the 8:20s and progressed to 7:20s.  Pretty wiped out afterward, more so than I would've expected.

Found this article about training in the heat.  There was a study, albeit with cyclists, that showed heat-trained cyclists outperforming other cyclists who did the exact same workouts in cool conditions, even though the time trial was held in cool temperatures.  They don't really go into the science of it though.

1140s #3 Miles: 15.00
Weight: 0.00
Comments(10)
Slow milesFast milesTotal Distance
6.000.006.00

81F.  9:08 AP

1150s Red #1 Miles: 6.00
Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
15.000.0015.00

80F, S 12 mph.  8:02 avg.  More slog-it-out miles to finish my running week.  Definitely need this day off on Saturday!

Kinvaras Miles: 15.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
65.073.0068.07
Kinvaras Miles: 30.001140s #3 Miles: 21.001150s Miles: 11.071150s Red #1 Miles: 6.00
Weight: 0.00
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