| 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 | | 156.44 | 18.32 | 1.86 | 0.00 | 176.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 57F, 100% and foggy. Wasn't going to run because of back pain, but went out anyway. It doesn't bother me when I am running. 5.0 miles in 56:03, 11:13/mile, LLHR.
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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 |
| 45F, 61%, NNW 7 mph. An isolated cool morning, warming right back up. Went out for 10 LLHR miles, 1:52:01, 11:12/mile, 121 bpm (just an estimate, it took a while this morning to get a good HR readout, the monitor doesn't really "attach" very well in colder weather). Had 11:22/mile at mile 5, compared to 11:13 yesterday, so today's run was actually quite a bit better, but it should have been because of the low temps.
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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 |
| 53F, 90%, S 1 mph. LLHR run, averaged under 11 for the first time in a while, 10.0 miles in 1:49:49, 10:59/mile, 120 bpm.
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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 |
| 55F, 93%, ENE 3 mph. Almost identical conditions to yesterday, but starting to slow a little as the week wears on. 10.0 in 1:50:56, 11:06/mile, 121 bpm.
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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 |
| 65F, 99%, ESE 2 mph. It got a lot warmer today, and pace slowed down again, 10.0 miles in 1:53:10, 11:19/mile, 121 bpm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 70F, 94%, W 3 mph. Really getting warm all of a sudden. Didn't want to do LLHR again, especially dealing with high heat/humidity, so went out intending to just mail it in; but once I got going I kept pushing it. Started out in the high 8s and finished in the mid-7s, overall 10.0 in 1:18:59, 7:56/mile overall average, 162 bpm, 181 max. My back and legs felt better all day after running at this speed than they do at low heart rate. Last 5 miles were 7:39 (168), 7:31 (172), 7:35 (174), 7:35 (175) and 7:33 (178). Back seems to be slowly improving but it is a very gradual process. No ibuprofen since Tuesday, so that is good. The less I sit the better I feel.
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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 |
| 52F, 88%, ENE 5. 10.0 in 1:58:44, 11:52/mile, 120 bpm. Then off to Washington DC for three days.
Got very sick while there and didn't do any running for the rest of the week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 68F, 93%, SSW 11 mph. Weather is very warm but will be cold by this weekend.
Ran 3 miles at an easy pace, no watch. Had one of those cold/flu episodes that seems to put my conditioning back by 3 months. I'm slow coming out of these and it seems to take forever to shake it off. Have a 12K race scheduled this weekend, then a half in two weeks on January 1. Don't really know what will happen.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 52F, 51%, NNW 6 mph. 4.0 in 36:32, 9:09/mile, 139 bpm. Felt better than yesterday, gradually getting past the flu.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 45F, 72%, ENE 3 mph. 7.0 in 1:02:48, 8:58/mile, 144 bpm. Met up with Wade for the middle miles. Still improving, lungs are still congested to some extent.
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| | Race: |
12Ks of Christmas (7.32 Miles) 00:58:58, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.32 | 0.00 | 0.00 | 7.32 |
| 51F, 89%, N 7 mph. Ran this race last year, out of shape then as well. It is officially called the 12Ks of Christmas, though the politically correct title is Winter Solstice Moon Howl and Group Hug. But the course only measured 7.32, so quite a ways off. Pretty low-key race, only in their second or third year. About 500 runners, give or take.
Didn't run Thursday (work commitments) or Friday (cold rain) this week, so my plan to tune up my conditioning after my recent cold didn't really materialize. Wade is working through a knee injury and wanted to run low 8s. I decided that was the best choice for me as well, and it turned out to be as much as I wanted to do this morning. We started out at the back of the pack and worked our way through, passing people all the way to the end. Our splits were 8:25, 8:13 (161), 8:12 (162), 8:11 (163), 8:01 (164), 8:03 (163), 7:46 (175) and 6:39 (180). Wade was trying not to punish his knee, though it was hard to hold back. I just stayed with him, until the last quarter mile when a woman whom we had politely passed a quarter-mile before chugged past us. To me that didn't seem in the spirit of the holiday and I couldn't let it stand. Hence the 6:39 pace on the stub lap (it didn't stand). Wade finished 4th in his age group (50-54) and I finished 6th in mine (55-59), I think it was the same odd thing last year. This is a fun race and it might be worth getting in shape for it sometime.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 58F, 93%, S 5 mph. 10.0 at LLHR, 12:19/mile, have lost conditioning after recent bout with cold or flu.
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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 |
| 57F, 93%, N 6 mph. Repeated yesterday's run, 10 at 12:30/mile, LLHR again. Unbelievably slow. I remember the last time I got really sick was before Boston 2011, right after I ran my two half-marathon PRs. Missed Boston because of it and have never gotten back to that level and I'm wondering if it takes something out of me that is difficult to get back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 43F (37F WC), 65%, NW 12 mph. Joined Wade for a few miles this morning. Whole body was aching, especially my legs, and I wasn't up for another LLHR run. Did 10 at 8:52/mile, including the last one at 8:02. Average HR was 149 bpm, not too far off where it should be. Cold and blustery out, but I overdressed and was actually too warm.
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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 |
| 34F, 96%, calm and clear. Good running weather, a little too cold for top speed but really just fine. We are doing Christmas tonight at my house (visitors coming in later in the day), so there was plenty of time this morning to go long. Weather is iffy the rest of the week anyway.
Went 20 in 2:56:48, 8:50/mile, 151 bpm, 171 max. It was hard to get through this run, legs got tired after 12 and mentally it has been a while since I ran this far. Personal misery aside, it was fun watching the neighborhood wake up to their Christmas. Managed to get done before the new mopeds and dirt bikes came out.
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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 |
| 61F, 81%, SSE 5 mph. Cloudy with weather moving in. 10 miles in 1:28:02, 8:48/mile, 152 bpm, 159 max. Mile on mile, about 10 bpm higher than the first part of yesteray's run, hard to run well after doing 20 the day before. But legs feel like they are slowly getting back into shape, cardio will follow.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| 70F, 91% S 5 mph, drizzling a little but not too bad. Ran 15.2 miles in 2:15:56, 8:57/mile, 152 bpm,160 max. Kind of an easy run that got less easy at the end in the heat. Hard to believe it was 34F two days ago, but that's what you get around here. Still on pace to make 2000 for the year.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 47F, 93%, ENE 7 mph. Didn't run yesterday due to some work deadlines, so in a bit of a bind to get 15 in this week and taper at the same time for Thursday's half. Decided best option was to run 10 miles at LLHR today, 48 hours out, then get the last 5 tomorrow. Run turned out to be pretty good, 11:29/mile, 119 bpm average, much better than how these LLHR runs were going a couple of weeks ago. Looks like I am finally past the cold/flu episode that has been dogging me since the week of Richmond. But I probably got a new dose in church on Sunday. Somebody sitting directly behind me was coughing constantly throughout, so hard I could feel the breeze on my neck.
Today was ideal running weather, just a little bit gusty. Ran it in shorts, short sleeves and hat, no gloves, stayed cold the whole time but not frigid. Wish it was like this every day. Not happening though; race day, for instance, is forecasted 10 degrees colder with wind and rain. Lovely. At this point I am very glad I got my marathon done at Richmond.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.24 | 0.00 | 1.86 | 0.00 | 5.10 |
| 40F (34 WC), 77% NNE 10 mph. So the plan on this last day of the year was three-fold, in order of importance: (a) 2,000 miles for the year; (b) begin and finish speed work for this training cycle; and (c) taper for tomorrow's race. Got them all done, happy to report. 2,000.23 miles (overachiever here), one day of speed work and 24 hours' taper, should be in great shape for tomorrow.
Today I warmed up for 2, 8:53, 8:26, then 3 x 1K at GHMP, jogging out each mile: 7:28, 7:29 and 7:12. Overall 5.1 miles in 41:43, no reliable heart rate indicator in the cold wind.
Speaking of which, the rain tomorrow is apparently holding off until late-morning, early-afternoon, so we should be good to go, high 30s/low 40s temperature range. Wind is not a problem on that course.
Happy new year, be safe out there all y'all.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 156.44 | 18.32 | 1.86 | 0.00 | 176.62 |
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