For Whom the Dogs Bark

May 03, 2024

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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

Thu, Jan 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.82	0.00	4.35	0.00	12.17

50F, 90%, W 9 mph and cloudy. Very nice running weather this morning, just on the cusp between short sleeves and long sleeves, which is ideal for me. Left early and ran 5 at 8:45 pace, then did what was supposed to be yesterday's workout, 7 x 1000 at threshold pace with recovery jog to even out each mile: 4:26 (7:06 mile pace)(160 bpm), 4:27 (7:09)(161), 4:19 (6:49)(166), 4:07 (6:39)(170), 4:10 (6:41)(172), 4:05(6:32)(172) and 4:09 (6:42)(174), average 6:48 per mile. (The metric numbers are a little off because my watch is set to miles rather than kilometers, I was trying to manually hit the lap button at .62 miles but it was off by as much as 2 seconds). According to a McMillan printout I have, a 7:30 average marathon pace is equivalent to tempo intervals in the 6:44 to 6:58 range, and 1000 meter cruise intervals in the 4:09 to 4:14 range, so I managed to hit that about right. It was hard but not impossible, which means I might be in the range for a 7:30 marathon pace. It was interesting that if I went ahead and ran faster than I thought I could sustain, I was able to pretty much sustain it through the end of the interval anyway. So I ran faster than I thought I could, which at least is better than the other way around. I would eventually like to hit 3:44 for 1K intervals (6 minute mile pace), but that appears to be a distant goal at this point.

Went to the clubhouse and did leg weights then jogged home. Altogether 12.17 miles in 1:41:59, average pace 8:23 per mile.

Comments

From derhammer on Thu, Jan 26, 2012 at 10:11:28 from 192.156.110.33

Nice job Flat. Great to see those splits! 7 x 1000m is no joke. Good solid workout.

From SonofaFlatlander on Thu, Jan 26, 2012 at 11:17:23 from 139.52.183.1

Sounds like maybe your stride is getting longer

From I Just Run on Thu, Jan 26, 2012 at 12:00:34 from 67.79.11.242

Good running Flat...you've got some speed! I'm sure you can do the 6:00 pace sooner than you might expect.

From SlowJoe on Thu, Jan 26, 2012 at 23:04:45 from 24.139.44.147

Good workout, especially since it's the 3rd tough day in a row. When I do repeats, I'm also always surprised how hard I have to push to get the desired McMillan pace (feels like a dead sprint almost), but it somehow works out correctly. Run REALLY easy now and soak up those benefits of the workouts. Nice going.

From Steam8 on Fri, Jan 27, 2012 at 16:38:27 from 166.70.55.77

Nice run today! I am hoping to catch up to your speed. I really want a 3:30 for Boston!

From flatlander on Fri, Jan 27, 2012 at 17:04:00 from 64.129.54.210

Thanks DH, was feeling it a little today, so I must have gotten my money's worth.

Clint, they felt longer, probably still way too short though.

IJR, don't get me excited, taking this one day at a time. Right now I simply can't do 6:00 except for a short sprint. I think it relates to my old man shuffle.

Joe, thanks, I'm trying to give this every chance I can to make this threshold. Won't really know until race day.

Steam, 3:30 was very difficult for me, I still remember how tired I was. I suspect it will be much easier for you.

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