| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.37 | 25.00 | 2.00 | 0.00 | 97.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 63F, relatively moderate humidity. Unusally warm for this time of year, cooling off as we speak. Got off the plane last night and wasn't expecting much, this morning. Surprisingly, my legs felt fresh from the start and I took longer strides (average 1.03M), which felt good. Progression run, 8:43 pace down to 7:40 pace for the last one. HRmax about 171, averaged 160 for the run, which was too high for these paces. Not that important though. Plane rides and jet lag mask what is really going on.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 48F, NNE 10 mph,gusting to 15, new weather moving in. Ran 8.0 at 8:39 pace, half of it with Wade. 149 bpm, 159 max. Started out pretty sore in the upper groin, something about my new longer-stride form that I have stumbled onto. Worked its way out eventually, but was in no mood to run as hard as yesterday. Wade is running the Texas Ragnar with a local team, got me thinking. Nah.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 52F. 8 miles in 1:09:10, 8:39/mile, 149 bpm, 159 max, fastest split 8:23.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 0.00 | 0.00 | 0.00 | 6.57 |
| 45F, 6.57 miles @ 8:36/mile, 149 bpm, 158 max, fast split 8:27. Groin still bothering me, but somewhat runnable, took the weekend off, starting with Thursday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 43F. 6.5 miles @ 8:24/mile, 154 bpm, 165 max, fastest split 7:49. Starts out somewhat painful in the hip flexors, then things loosen up and I can run OK, though it is always there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 37F. 6.0 at 8:29 pace, fastest split 7:53, 151 bpm average, 161 max. Heart-rate wise, was a little better than yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 53F. 6.0 at 8:10/mile. First split 9:05, last split 7:40, 155 bpm, 170 max. Hip flexors felt a little looser, felt somewhat relaxed at the higher speeds, so making progress. The good thing about these short runs is I can do them hard and come back the next day for a repeat. I'm thinking of going up to Grand Rapids to run the 25K again in May, with a goal of breaking 2 hours. The course measures long, of course, so I have to average about 7:35-7:37 to actually hit 2 hours, though the math, when you calculate minutes per mile for 25K, comes out to only 7:43. The distance is short enough I think I can maybe pull it off without doing a lot of long stuff, since the race ends right before the bonk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 55F. 6.0 at 9:10 pace, 140 bpm, 148 max. Really sore this morning, only one split under 9:00, kind of amazing, really.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 2.00 | 0.00 | 6.70 |
| 55F. Wade drove to my house and we ran in the neighborhood. 2 warmup, then 2 fast ones, then 2.7 cooldown. The fast ones were 7:31, 7:14, average heart rate for the run 155, max 174 bpm. Best stride length was 1.12 meters. Overall 8:10 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 65F, 96%, SW 4 mph. 6 at 8:23/mile, 151 average, 162 max. Fastest split 8:04. Felt generally OK, but groin area was still somewhat tender for the first couple of miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 43F. 6.0 at 7:45/mile, 160 bpm average, 178 max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 55F, 6.0 in 48:46, 8:07/mile, 152 bpm average, 163 max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 43F, 6.0 in 46:06, 7:41/mile, 156 bpm average, 172 max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10K on hotel TM, medium effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Another 10K on hotel TM in Cairo, medium-hard effort.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.37 | 25.00 | 2.00 | 0.00 | 97.37 |
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