| 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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| Slow miles | Fast miles | Total Distance | 41.50 | 16.50 | 58.00 |
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Saucony A5 Miles: 11.50 | 1160s Miles: 14.00 | Saucony A5 - Blue Miles: 16.00 | Fastwich Miles: 8.00 | Saucony A5 Red Miles: 8.50 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 4.50 | 11.50 |
| 36F. I ran on the longview high school track today which is probably at least as nice as the average college stadium. Roughly 5 mile warmup, then 9 x 800m @ 10k pace, 200m active recoveries. This is the 3 min on / 1 min off workout I go to when I need a workout but might not be at my best (see crappy last week of running). It went well today, and I was able to meet/exceed 10k pace without working too hard.
Avg repeat was 3:00. (3:02, 3:03, 3:02, 3:00, 3:00, 2:59, 3:00, 2:59, 2:54)
Had to drop that last one in there to bring the average down. I still like this workout; 800s at 10k pace are very reasonable, but the short rest keeps you moving (avg recovery was ~66 sec).
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| Comments(6) |
| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 36F, 8:20 AP
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| Comments(1) |
| Slow miles | Fast miles | Total Distance | 8.00 | 8.00 | 16.00 |
| 36F, 7:02 AP. Today was 8 ez, followed by 8 @ MP. I was looking to go under 6:40 avg to start on my sub 2:55 goal at Boston. I did the 8-mile warmup keeping an honest effort (7:20s and 7:30s), then turned around and did the mp miles:
AP - 6:33 (6:38, 6:35, 6:37, 6:35, 6:34, 6:30, 6:36, 6:22)
Good run. Considering that my focus has been short, fast stuff, and I only had 1 easy day between workouts instead of my usual 2 or 3, this was definitely a good result. After Houston, I will obviously start focusing a lot more on the long tempo.
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Saucony A5 - Blue Miles: 16.00 |
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| Comments(5) |
| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 54F. Got in 4 neighborhood miles in the late afternoon.
I wanted to simply invite my buddy and his kids over last night since his wife is deployed, and somehow that turned into us hosting a block party (mostly my fault). Since we're outside the city limits, we shot off some good fireworks, including one called "The Shizzle." I thought it was 25 separate shots when I bought it, but apparently you just light it and you get them all within about 20 seconds. Comes to more than $2/second. Totally worth it.
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| Comments(2) |
| Slow miles | Fast miles | Total Distance | 8.00 | 0.00 | 8.00 |
| 40F, N 17-27 mph. 7:47 AP. First time I've ever really felt the wind blow a bit here in the morning. I'm still pretty sheltered on the trail I always run on. 700 miles on the fastwitch and no signs of them getting too old - I bet they will last to at least a thousand miles.
Finally got around to planning out from here until Boston. Not the mileage of the previous Boston buildup, but at least the same level of quality, and at a mileage I should be able to handle while still nailing workouts.
Any thoughts?
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| Comments(11) |
| Slow miles | Fast miles | Total Distance | 4.50 | 4.00 | 8.50 |
| 25F. The dreaded bam-5k-predictor workout. 4 x 1 @ 5k, 90 sec rest. I had yet to be able to complete it until today. I did this at the track, so it was 4 x 1600. I averaged 5:51.4. The individual repeats were 5:55.5, 5:51.9, 5:53.4, 5:44.6.
I've had some good track workouts lately but this was probably the pinnacle. I've never felt so relaxed at sub-6 pace. Not saying it was easy, I killed myself on that last repeat, even allowing myself to kick the last 200m, which I usually don't do, for recovery purposes. Anyway, Bam would say this predicts an 18:18 5k, but I think I might even be in slightly better shape than that. Either way, my fitness at the 5k level has never been stronger (thanks Bam). It'll be interesting to see how that translates into a HM in 2 weeks. My LT wave workout next week should give me a better clue.
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Saucony A5 Red Miles: 8.50 |
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| Comments(4) |
| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 67F, 8:20 AP. afternoon miles.
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| Slow miles | Fast miles | Total Distance | 41.50 | 16.50 | 58.00 |
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Saucony A5 Miles: 11.50 | 1160s Miles: 14.00 | Saucony A5 - Blue Miles: 16.00 | Fastwich Miles: 8.00 | Saucony A5 Red Miles: 8.50 |
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