For Whom the Dogs Bark

Week starting Oct 27, 2013

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
100.300.000.000.00100.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

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.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

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.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.590.000.000.0020.59

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.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.620.000.000.0020.62

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
100.300.000.000.00100.30
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