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Week starting Nov 13, 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
62.3114.0076.31
Saucony A4 Miles: 31.001150s Red #1 Miles: 22.311150s Red #2 Miles: 23.00
Weight: 0.00
Slow milesFast milesTotal Distance
8.0010.0018.00

61F, SSW 13 mph.  Workout was 8 easy followed by 10 @ MP.

8 easy, 7:48 AP.  (8:03, 7:57, 7:54, 7:50, 7:36, 7:38, 7:40, 7:46)

10 MP, 6:45 AP.  (6:52, 6:52, 6:51, 6:49, 6:50, 6:49, 6:39, 6:38, 6:35, 6:30)

Overall for 18 miles, 7:13 AP

I was starting to suspect I'd gone through an improvement spurt this week since my easy aerobic runs were coming in about 10-15 seconds/mile faster than usual.  I think this confirms it.  When I finished it was 63 degrees and in direct sun (around 9 am) so not ideal conditions for me, although not terrible either.

My BQ pace is 7:03, so I don't think that is in much doubt now unless the conditions are particularly adverse.  It might, MIGHT be time to start thinking sub-3, but it's a fine line because the BQ is the goal and I don't want to blow it by getting greedy.

The shoes I ran in (type A4s) will probably be my marathon shoes, as they felt fine the whole time.  I have been dealing with a sore right achilles/calf since the race last weekend though, so definitely need to run in the trainers for awhile.  The good news is that it never hurt at all while running.

Saucony A4 Miles: 18.00
Weight: 0.00
Comments(17)
Slow milesFast milesTotal Distance
14.310.0014.31

AM - 60F.  7:57/mile, legs were pretty dead this morning from Sunday's workout.  It definitely does not makes sense to do those long MP runs more than once every couple of weeks -- I don't think I'll be ready for a workout tomorrow, so I'm going to try for Friday...thinking 8 x 800 but not sure yet.

PM - 67F and cooling.  8:31 AP for 4 miles and change.  I wasn't originally going to double up today but there will be a nasty south wind on Friday, so I am shuffling the whole week around so I can go to the track on Thursday (40 degrees and low wind).  Hopefully the legs will be good to go by then.

1150s Red #1 Miles: 14.31
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
7.000.007.00

44F.  8:29 AP.

1150s Red #2 Miles: 7.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
9.004.0013.00

30F, w/c 26F.  Little chilly, but great interval-running weather.

The plan was for a 5 mile warmup, then 8 x 800s with 400m jog recovery at the track.  Well, after my warmup, I notice what looks like the entire ACU football team or something arriving there too.  So on to Plan B, which was to set my watch up for 0.5 mile laps and do the repeats around the campus jogging path loop.  So the workout ended up just about the same, I just did 0.5 miles fast and 0.25 miles slow, 8 times.  I ran them pretty evenly but since it wasn't a track, there were some slightly overall uphill and downhill repeats.

5-ish warmup: 7:53AP

8 x 0.5 miles: 3:02, 2:57, 2:57, 2:59, 2:59, 3:02, 2:55, 2:51.  AP was 5:56 for the 4 total fast miles.  Recoveries were all basically 2:00-2:05 for the quarter mile inbetween (8:00-8:20 pace).  It felt all frantic at first trying to get to 6:00 pace, but I sorta found a groove with it.  A really uncomfortable groove.

Pretty much the times I was shooting for, even if I had gotten to run on a nice level track, so I'll call it a success and go back to avoiding VO2 max workouts again for as long as possible.

AP 7:19 for 13 miles.

Saucony A4 Miles: 13.00
Weight: 0.00
Comments(10)
Slow milesFast milesTotal Distance
8.000.008.00

46F, S 18-25 mph.  8:17 AP.

1150s Red #1 Miles: 8.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
16.000.0016.00

64F, S 19-27 mph.  Normally I do the LR on Sunday, but offered to take the windy day this weekend so Danielle could have some calmer weather (tomorrow) for her 18-miler.

Overall, 7:51/mile.  The direct headwind legs were about 8:40 pace, and I had to push a little to get that, so pretty nasty wind.

1150s Red #2 Miles: 16.00
Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
62.3114.0076.31
Saucony A4 Miles: 31.001150s Red #1 Miles: 22.311150s Red #2 Miles: 23.00
Weight: 0.00
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