| 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 | 100.30 | 0.00 | 0.00 | 0.00 | 100.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 63F, 100%, calm and cloudy. It rained a lot yesterday and the system hasn't completely moved through, though it isn't raining anymore. If things go well time-wise and legs-wise I will do a lot of miles this week. Today was 23 at 8:57/mile, pretty good run though I don't know if I did it too fast to prevent recovery by tomorrow.
Legs felt good after taking yesterday off, held a sub-9 pace through 12 miles at less than 150 bpm (mile 12: 8:49 (150). I broke that barrier in mile 13, but held the same pace through the end of the run, breaking 160 bpm only on the last mile. Last 4 miles were 8:56 (158), 9:00 (159), 8:43 (160) and 8:55 (161). No trouble holding the pace but legs are sore and not sure if it is sustainable for more of the same as the week wears on.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 68F, 100%, S. 1 mph. Quite a bit warmer for a couple of days, then it will cool off again. Felt better waking up this morning than when I went to bed last night. Went out for a LLHR session, legs very stiff at first, but eventually loosened up and times kept going down until mile 10. Mile 9, the fastest split, was 11:07, and mile 10 was 11:28. 11:26 average, 119 average heart rate, 125 max. I was OK with this; last Friday (a much cooler day and weights the day before instead of yesterday's brisk long run) came in at 11:20 average for 8 with more heart rate drift at the end than today. I'm guessing that weights affect me more than miles. Drove to the gym afterwards and did a leg and core circuit. Hoping to go long again tomorrow, depending on how I feel and work pressures.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
| 74F, 93%, SE 7 mph. Front moving in, was planning to go long but lightning and thunder happened so it didn't happen; aborted early. 6.09 miles in 54:00, 8:51/mile, 146 bpm, 154 max. The good thing was I felt great the rest of the day.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Woke up to the house shaking from a huge thunderstorm, which lasted to mid-afternoon. I went down to the gym and did 12 on the TM at 5.5 mph, which I equated to a LLHR, though it may have been a little too fast for that; not much, though. Followed up with a leg and core circuit. Then got back on the TM late afternoon before Halloween activities for 8 more. Was planning on more than that, but couldn't take it mentally or physically.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.59 | 0.00 | 0.00 | 0.00 | 20.59 |
| 52F, 99%, calm and clear. The storm has passed and the weather was perfect. Ran 20.59 miles in 3:04:27, 8:57/mile, average heart rate 145 bpm, 156 max. I was planning to keep it at 9:30 pace since I have another run tomorrow, but the first mile came in at 9:32 and the second one at 9:08, at which point I decided to go my regular speed, for better or worse. Kept it under 150 bpm through 15 miles. Last 4 full miles were 8:42 (151), 8:57 (152), 9:00 (152) and 8:54 (154). It became obvious to me that these types of runs are a leg game, not a heart rate game. I had lots of heart rate reserve even at the end, but legs were very tired after 15 miles, not surprising though, given the long workout times this week.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.62 | 0.00 | 0.00 | 0.00 | 20.62 |
| 61F (56F to end), 77%, N 9 mph. Pretty good running weather this morning, though the wind was a bit heavy at times coming back up the gully on the way back. Ran 4 miles, met Wade for 15 then finished it off. One bio break and a stop at McDonalds to re-fill my water, otherwise straight through. Was planning on about 9:30 per mile but we naturally sped up throughout the run, only the first mile was slower than that. Overall 20.62 miles in 3:10:32, 9:14/mile, 143 bpm average, 160 max. Last 5 (including the stub) were 9:03 (150), 9:02 (152), 9:18 (152), 8:52 (155) and 8:46 (158). Just like yesterday, my heart rate was in control throughout, but legs were very tired and un-lively. This concludes my first heavy week of this training cycle. I hope to do two more, one in terms of heavy workouts and another distance week. It is now 3 hours since I finished and my legs seems to be recovering quickly, so I think I got away with it -- hope it did some good.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 100.30 | 0.00 | 0.00 | 0.00 | 100.30 |
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