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Week starting Sep 21, 2014

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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
59.5014.0073.50
Kinvara 2 - Gray/red Miles: 10.00Fastwich Miles: 13.00Saucony A5 Red Miles: 14.501160s Miles: 9.50Kinvara 3 - Gray/red Miles: 9.50Saucony A5 - Blue Miles: 17.00
Weight: 145.70
Slow milesFast milesTotal Distance
0.000.000.00

Today is stomach bug recovery day (yesterday really sucked).  Rehydrate, eat, lay around and hopefully run tomorrow.

Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
9.001.0010.00

AM:  69F, 83%.  6 @ 7:49 AP.  Felt amazing outside.  My innards are still doing a few cartwheels but I'd say I'm 95% or so.  Hoping for a workout on Wednesday or Thursday.

PM:  4 TM, w/ vicious strides.  Legs and stomach were a little shaky afterward...in hindsight it might've been a little too soon for VS day.

Kinvara 2 - Gray/red Miles: 10.00
Weight: 145.80
Comments(2)
Slow milesFast milesTotal Distance
13.000.0013.00

AM:  74F, 74%.  9 @ 7:55 AP.  Still feel a little off but I need to go ahead with a HMP workout tomorrow, since I have to do a LR w/AT on Saturday...should be fine; temps will be relatively nice tomorrow.

PM:  4 slow TM miles.  Hit 1000 miles on the fastwitch; I'm thinking that'll be the next training shoe I buy - they have held up better than the kinvaras...I bet I get another 500+ out of them.

Fastwich Miles: 13.00
Weight: 147.20
Comments(7)
Slow milesFast milesTotal Distance
9.505.0014.50

AM:  65F, 68%.  11 mi.  Today was goal HMP day.  I wanted to do a lot more with today, given the cool weather, but my legs have been really heavy since my illness this weekend; I shouldn't have tried to jump right back into my schedule, probably.  Anyway, I wasn't holding out much hope, especially after the warmup, but rolled into some mile repeats at goal pace on the track.  I ended up doing 5 x 1600, 1 lap recovery.  Through the miracle of mathematics, I found out that an 80-minute HM works out to about 91 sec/lap, so I aimed at 6:04 for these.  Averaged 6:02 (6:06, 6:03, 6:02, 6:00, 5:59).

I was headed for a much faster 5th rep, but kind of bonked the last lap and ran it in 94.  It was then that I decided a 6th rep would do more harm than good, so pulled the plug after 5.  Aerobically, these felt great.  My legs were just heavy and dead from the very first rep.  I think it's a pretty good sign that I was able to still churn out 90-91 sec laps.  I believe I'm close to having one of those breakthrough workouts when everything comes together.  Right now I probably just need to let the ol' body rest up a bit more than I'd planned this week.

PM:  30 min slow on the TM.  Legs liked the plodding...more of that to come the next couple days.

Saucony A5 Red Miles: 14.50
Weight: 145.20
Comments(6)
Slow milesFast milesTotal Distance
9.500.009.50

AM:  65F, 70%.  6 @ 8:54 AP.

PM:  30 min TM plod.

1160s Miles: 9.50
Weight: 145.40
Comments(1)
Slow milesFast milesTotal Distance
9.500.009.50

AM:  68F, 84%.  6 @ 8:19 AP.

PM:  30 min TM plod

Kinvara 3 - Gray/red Miles: 9.50
Weight: 145.40
Comments(1)
Slow milesFast milesTotal Distance
9.008.0017.00

69F, 95%.  17 @ 7:16 AP.  LR today - I did 17 w/ 8 miles aerobic tempo.  First, a 9-mile warmup @ ~7:45/mile, then right into 8 tempo miles @ 6:43 AP (6:47, 6:41, 6:47, 6:44, 6:43, 6:42, 6:44, 6:35).  Another effort-based run with the high dewpoint but pretty good, all things considered.  I'll be able to attack GMP when it cools off.  God, I sound like a broken record.

Our chocolate milk was expired, but I'd picked up a "mega protein" bar (30g of protein!) that was supposed to be PB&J flavored.  It tasted like solidified barf.

Saucony A5 - Blue Miles: 17.00
Weight: 145.20
Comments(4)
Slow milesFast milesTotal Distance
59.5014.0073.50
Kinvara 2 - Gray/red Miles: 10.00Fastwich Miles: 13.00Saucony A5 Red Miles: 14.501160s Miles: 9.50Kinvara 3 - Gray/red Miles: 9.50Saucony A5 - Blue Miles: 17.00
Weight: 145.70
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