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Week starting Jul 24, 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
28.804.2533.05
Kinvaras Miles: 13.001150s Miles: 20.05
Weight: 0.00
Slow milesFast milesTotal Distance
8.754.2513.00

80F, S 11 mph.  I got an article from JG that inspired me to hit up the track at ACU this morning.  It was time to get out of slog-mode, if only for a day.  Had a pretty rough start though.  I thought I had taken care of business this morning before my run, but I found myself having to stop and walk a few times during my warmup to prevent disaster.  Everything was looking like a port-o-potty, but kinda like a mirage in the desert, nothing ever proved to be what I needed.  Finally I reached the track and after a lap, not seeing a bathroom, decided I would start and hope I could fend it off.

My planned workout was a ladder: 200-400-800-1200-1600-1200-800-400-200.  I jogged half the distance after each one, except the first 200, after which I jogged a full 200m.  Felt like the sane thing to do.  I made it through the first 3 ok, but in the first 1200 I had to pull up and walk again to defend against you-know-what.  Jogged a lap to collect myself, then started again and had to stop again after about 20 seconds.  Getting desperate now, I jogged around the facility, looking everywhere until I found the bathrooms, which had a locked gate around them.  Fortunately I noticed a "secret passageway" between buildings where they stashed hurdles.  I went around, climbed over them, and I was in!  I came out a new man, and finished the rest.

200m - 41.2 (5:31 pace)

200m rest - 8:21 pace

400m - 1:33.3 (6:15 pace)

200m rest - 8:16 pace

800m - 3:11.9 (6:26 pace)

400m rest - 8:24 pace

*************POP BREAK****************

1200m - 4:48 (6:26 pace)

600m rest - 8:33 pace

1600m - 6:20 (6:22 pace)

800m rest - 8:29 pace

1200m - 4:49 (6:27 pace)

600m rest - 8:50 pace

800m - 3:04.6 (6:11 pace)

400m rest - 8:45 pace

400m - 1:26.0 (5:46 pace)

200m rest - 9:14 pace

200m - 34.6 (4:38 pace)

After the last one, I walked for about 10-15 seconds to collect myself again and jogged slowly home.  I wasn't sure what paces to run on any of these so I just did whatever felt smooth.  Kinda looks like they are all over the place but that is pretty normal for me and speedwork.  The track is oriented north-south so I had a nice headwind on one of the straightaways; it wasn't terrible wind, but it was there, affecting things a little.  The important thing is I got in 4+ miles of (what I consider) faster speeds (averaging roughly 6:16/mile if you take just the fast stuff).  AP 7:47 for all 13 miles.

Kinvaras Miles: 13.00
Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
9.000.009.00

81F.  Ran at a moderate 7:55 avg pace.  Normally I'd do a recovery run after a workout like yesterday's, but I'm having a...minor procedure done this afternoon (not running related) that will probably take me out for the rest of the week.  So I kept a solid pace today since I'll have plenty of rest coming up.

1150s Miles: 9.00
Weight: 0.00
Comments(31)
Slow milesFast milesTotal Distance
4.050.004.05

78F, 8:21 AP.  No pain or discomfort so I went 4 miles.  Best of all, now we can all stop commenting on Monday's entry.

1150s Miles: 4.05
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

79F, S 12 mph.  8:11 avg.  Felt fine, so I will be ramping up to normal mileage pretty quickly.  I did feel a little out of shape though, but I'm sure that'll be erased in a couple workouts.

1150s Miles: 7.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
28.804.2533.05
Kinvaras Miles: 13.001150s Miles: 20.05
Weight: 0.00
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