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

Mon, Mar 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.01	4.00	0.00	0.00	12.01

64F, 93% humidity, wind SE 5 mph, gusts to 15 mph, partly cloudy. Very comfortable running weather, didn't feel hot to me. I got up early and did 5.75 at low heart rate, then did the seminary run, which I will be doing for the next 4 weeks, then went back out after returning to the house, which wasn't easy. On my second trip out I started with 1.25 transition miles, then 4 at goal marathon pace, 7:28, 7:29, 7:09 and 7:28, and 1 mile cooldown. Didn't get any consistent heart rate readouts so I changed the battery in the strap after I finished, hopefully that was the issue. Overall I ran 12.01 miles in 1:49:40, average pace 9:08 per mile, flat shoes. The thought on this workout was to get both low heart rate miles and race-pace miles in the same workout, kind of an experiment between now and the next marathon. I know I need to get a lot of LHR work in because that end of my conditioning isn't too good right now, but at the same time I don't want to give up minutes on the next race. So this is my "cake and eat it too" plan. I want to do some variation of this workout as often as I can, every day if possible between now and UVM. But I felt a bone-deep fatigue when I finished, so I may have to back off depending on how I feel as the week progresses. I have some mild cold symptoms after too much traveling and too little sleep but I don't think it will amount to much.

Comments

From I Just Run on Mon, Mar 21, 2011 at 09:54:28 from 67.79.11.242

Hi Flatlander,

Welcome back to the "real" world...! Looks like another good workout for you. I'm also trying to find out my optimum workout plan for the next five weeks before the OK Marathon. The change in heat and humidity has seemed to throw a kink in my workout logic...endurance, times and heart rates have changes quite a bit.

From Stephen on Mon, Mar 21, 2011 at 09:59:14 from 204.182.3.235

Welcome back to the United States of America. Good luck in your training for UVM. I think I'll be watching from the sidelines. As much as I'd like to run with you, there aren't enough weeks for me to get ready.

From SlowJoe on Mon, Mar 21, 2011 at 12:09:50 from 131.59.200.82

Nice running. The fatigue is definitely radiation-related, from flying over Japan. Good luck with the plan, glad to see the MP stuff.

From PRE on Mon, Mar 21, 2011 at 12:24:49 from 99.50.214.225

Hi Flatlander.

I remember reading somewhere that when Frank Shorter did his Long run, he ran the first ten miles at easy pace (6:00 miles) and the last ten at MP (5:00 miles).

I myself am considering that tactic. Have not done that yet to date. Mind you of course I would not be running those same paces, just the intensities...so for me 9:00-9:30s first half and 8:30s second half.

The idea being running harder on the tail end to mimic the Marathon.

From flatlander on Mon, Mar 21, 2011 at 21:07:28 from 198.207.244.102

IJR, the heat is like DST, you get it all back in the fall!

Stephen, too bad about no UVM but I am guessing you will run TOU again? Or do you want to enter St. George lottery with me?

SJ, been mulling that one over today. I thought the glow was because of my bald head and bubbly personality.

PRE, I have also seen that run recommended. They also recommend dropping the last two miles to a half mary pace and the last quarter to a 5K pace. It is a tough one to pull off, I have only done it a couple of times, without the fast-fast miles at the end. They say if you can do that run you can do a marathon at your target pace.

From Dan on Mon, Mar 21, 2011 at 23:46:45 from 74.143.232.74

Welcome back! I do not suppose you ran past anyone in heels?

I like your plan, be sure to catch up on rest if at all possible!

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