| Location: Cypress,TX, Member Since: Oct 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: 5K: 24:22 (March 2010); 22:33 (October 2010); 20:47 (May 2011); 21:05 (May 2012); 21:33 (September 2012); 21:23 (November, 2013); 22:31 (September 2014)
5M: 39:22 (November, 2012); 35:54 (November, 2013); 36:03 (March, 2015)
10K: 44:08 (November, 2010); 49:20 (July, 2013); 44:07 (April, 2015)
12K: 56:03 (December, 2013); 58:58 (December, 2014)
10M: 1:11:58 (October, 2012); 1:15:24 (October, 2014)
Half Marathon: 1:53:xx (London's Run 2010); 2:05:21 (Cowtown 2010); 1:37:04 (Gusher 2011); 1:42:19 (Huntsville 2011); 1:33:47 (Baytown Jailbreak 2012); 1:33:50 (The Woodlands 2012); 1:42:52 (Texas 2015); 1:49:17 (Jailbreak 2015); 1:38:34 (The Woodlands 2015)
25K: 2:01:47 (Fifth Third River Bank, May 2014)
Marathon: 5:51:35 (Texas Marathon 2009); 6:21:36 (Ogden 2009); 4:58:29 (St. George 2009); 4:13:45 (Texas Marathon 2010); 4:04:12 (Utah Valley Marathon, 2010); 5:11:14 (Hartford ING, 2010); 3:41:43 (Richmond SunTrust, 2010); 3:39:27 (Texas Marathon 2011); 3:41:46 (Utah Valley Marathon, 2011); 3:30:35 (St. George 2011); 3:41:51 (Richmond 2012); 3:49:15 (Texas 2013); 3:46:59 (Paavo Nurmi, 2013); 3:34:04 (St. George 2013); 3:49:51 (Texas 2014); 3:31:59 (Richmond 2014); 3:28:34 (Boston 2015) Short-Term Running Goals: 3:20, 1:30, 0:20 Long-Term Running Goals: I'm 60, there is no long term. Personal: I live, work and run in Houston, Texas. I have run 17 marathons, some good ones and some others. I prefer straight, flat, cold, sea-level marathons, still waiting for my first one. I feel like there are more PRs out there. When I have them, I am told it is time to dial it back, run for healthy reasons. I'm sure that's right, and I'm sure it won't happen.
My wife and I are from the mountains of the west. We have five kids, three granddaughters and three grandsons. The kids and grandkids are native Texans but we are not -- you have to be born here.
As for my blog title: I run most of my miles before sunrise, sometimes hours before. On the back road of my neighborhood two hours before daylight, I can depend on a pack of mutts behind the boundary fence lighting up when they hear my footsteps. I have wondered what they wanted; but according to Hemingway I needn't ask. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 46.30 | 5.00 | 8.40 | 0.00 | 59.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.27 | 0.00 | 3.00 | 0.00 | 8.27 |
| 47F, 95%, ENE 4 mph. Good running weather this morning. I intended to do 5 fast, hopefully at about a 6:40 pace, but couldn't hold it. Warmed up 3 miles at 9:00 average then 3 at 5K pace: 6:46 (172), 6:46 (178) and 6:54 (180). Was going to run 6 more but my left foot was starting to complain so I quit early, trying to be mature. My mileage is bad but that's how it goes. Total 8.23 miles in 1:08:39, average pace 8:20 per mile. One good thing, I could feel more speed in my legs than usual, I think the weights are helping a little bit. Just need to sustain it, so I am OK with today now that I think about it, so long as my foot holds up. | Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.63 | 0.00 | 5.40 | 0.00 | 12.03 |
| 54F, 100%, N 5 mph. Really good running weather today. My right achilles and my left foot were hurting to some extent when I left, mostly stiffness though. I committed to stop if they got worse but they improved during the warmup and the pain didn't return until after I was done. I warmed up 3 miles (9:59, 8:40, 8:20) then did intervals: 3 x 2 minutes, 3 sets, with 2 x 5 minutes in between the 2-minute sets, mostly in the 6:50 to 7:00 range. Each cooldown was 2 minutes. This is a pretty challenging workout. If I did it 10 seconds faster I would be seeing ghosts in my side vision. I'll probably try it just a little faster next week to see what happens, but I had all I could handle today. The splits were as follows: 2:03 (7:00)(156 bpm); 2:00 (6:59)(159); 2:02(6:59)(162); 5:02 (6:59)(167); 4:00 (6:56)(166)(my math skills started to deteriorate and I only ran 4 minutes); 2:00 (6:52)(168); 2:02 (6:55)(168); 2:01 (6:46)(168); 5:00 (7:01)(173); 5:09 (6:57)(177); 2:02 (6:42)(174)(this one was fast for some reason; didn't feel any different and the heart rate for the split doesn't show extra speed -- maybe the Garmin was off); 2:03 (7:04)(174)(oops); and 2:09 (6:56)(173). 1 mile cooldown Overall 12.03 miles in 1:38:50, average pace 8:13 per mile, HR max 182 bpm. I liked this workout, which I made up myself (grin). It is a good alternative to running 1K splits, although I like those too. Both of them make me seem faster than I really am. Strange that my 2-minute intervals were not much faster than the 5-minute splits. I probably need to be more disciplined to run the shorter ones faster, but frankly I am not dying to run fast right now -- stuff starts to happen to my tendons and joints when I go too fast. | Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.87 | 0.00 | 0.00 | 0.00 | 10.87 |
| 67F, 95%, SW 14-22. Ran very early and finished before the seminary run, trying to minimize the split runs as I tend to get injured when I go back out the second time. 10.87 miles in 1:37:34, average 8:57 per mile. My lower abdominal muscles are very, very sore. I went out the door yesterday morning, ran to the end of my cul de sac and crept back into the house and curled up in a ball. I was genuinely concerned about tearing a muscle if I hadn't already. Felt somewhat better today, but not sure when all of this happened. My left foot injury may have changed my form and might be causing a cascading effect. My daughter thinks it is from running fast earlier in the week. It is true that my core suffers when I run fast, so maybe that is it. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
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57F, 45%, N 19-29 mph. Blustery, dry morning. Got out late becasue we went to the symphony last night. Despite the heavy wind, I ran better than yesterday. 10.17 miles in 1:29:26, average pace 8:48, heart rate about 143-144 average for the run. Yesterday's heart rate was about 147 for an 8:57 pace, so I ran faster today at a lower heart rate. Maybe the difference was the temperature, but my ab muscles felt better as well. Seems like it is something every week, but at least it never lasts -- not yet. I quit a little early to avoid cannibalizing tomorrow's run, hoping for a fast-finish long run. We are going to Temple to see the grandkids. We'll probably say hi to my daughter and son-in-law as well; she is finding a loop for me, in addition to delivering grandchild number 3 (boy #1) in June.
The symphony featured Beethoven's Fifth. I have never actually been to a live performance of this symphony, it was memorable. I told my wife afterward that I don't think any other musician compares to him. The program led off with a very nice Brahams overture, and I would consider Brahams a top-five classical composer. But it's like crayons compared to Beethoven. I think he would have been a good runner -- he had no life and he loved misery. | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.36 | 5.00 | 0.00 | 0.00 | 18.36 |
| 29F, 75%, calm and clear. Ran in Temple this morning, visiting my daughter and her family. I slept in a little because there was no rush to beat the heat, and there isn't a good place to run here that is well-lit. So I drove to Lyon Park (where I ran a 10K about a year and a half ago) and started running a little after daylight. There are a couple of unavoidable hills but they aren't too bad. Was worried about running in the country and meeting too many canine varieties, but they were all behind fences, miraculously -- they wanted a piece of me, though, the dog chorus was deafening. The goal was to do a fast finish long run (12 + 6 + 2) but I didn't quite nail it. Warmed up for 0.57 off the long-run clock. I thought I could do 8:15, then 7:15, then 6:50 for the last two. I ran 12 miles at 8:13, but when I dropped it to 7:15 it was quite a shock, felt more like a 10K speed. I held on for 5 miles out of a planned 8: 7:19 (167), 7:14 (172), 7:18 (174), 7:12 (179) and 7:05 (181). Did a short cool-down but didn't really have enough strength left to finish off 20 at any speed, and didn't see a point to it. Not too bad of a run, but less than I thought I could do. So excluding the wu and cd, total of 17 miles in 2:14:49, average 7:56 per mile. Maybe I'll get it next time, I have two more of these before my next race. Walking around today like I ran a marathon. | Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 46.30 | 5.00 | 8.40 | 0.00 | 59.70 |
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