| 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 | | 12.17 | 8.00 | 2.00 | 0.00 | 22.17 |
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59F, 92% humidity, wind SSW 6 mph, warm and moist, perfect running weather. Warmed up to 62 by the end of the run. The goal was to run first half at MP + 1, then 8 at MP, then 2 at 10K pace with last quarter at 5K pace. Missed the 10K pace but got everything else. I ran the first 10 at 8:50 per mile (heart rate stayed under 150), then moved to goal MP for 8 miles and managed to keep everything at 8:00 or below: 7:56, 8:00, 7:50, 7:53, 7:40, 7:49, 7:47 and 7:59. Then I "sped up", all the way to 7:41 and 7:36, the last one aided by a 7:00 pace on the last quarter. Those last two miles should have been 7:15 and 7:00 based on recent 10K times.
No heart rate issues, didn't hit 170 until the last 2, and didn't hit 175 until the last quarter, my legs were just tired, in particular my left hip flexor which started to hurt at about mile 8 and never resolved itself completely. I cooled off for 2.17 hoping my hip would loosen up but it didn't really help much. I'm OK I think. Total distance 22.17 in 3:09:10, overall average pace for the run was 8:32, ran in flat shoes. I ran every day but one this week in flat shoes, I seem to be getting used to them. Average pace for first 10 was 8:50, second 10 7:47, and overall pace for 20 was 8:19.
I checked my heart rate on the 8 mile segment against an 8-mile MP run I did on November 29. For the first 4, my heart rate today was higher, since I was just coming off of 10 slower miles, but it didn't climb as fast. By mile 18 my heart rate was 168, 5 bpm lower than mile 8 of the 11/29 run. The temperature was about 7 degrees warmer then, so that might explain some of it, but I'm hoping some of the difference is because I'm getting better.
All in all, I am happy with this run. Not ready to run a 3:30 marathon yet, but I have two more weeks before I taper -- a little more conditioning, a little cooler, a short hard taper and some good nutrition during the race (thank you, Elaine) -- who knows, I might make a respectable assault if I am having a decent day. Running is fun right now. | | |
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