For Whom the Dogs Bark

May 01, 2024

15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Tue, Feb 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.63	0.00	5.40	0.00	12.03

54F, 100%, N 5 mph. Really good running weather today. My right achilles and my left foot were hurting to some extent when I left, mostly stiffness though. I committed to stop if they got worse but they improved during the warmup and the pain didn't return until after I was done. I warmed up 3 miles (9:59, 8:40, 8:20) then did intervals: 3 x 2 minutes, 3 sets, with 2 x 5 minutes in between the 2-minute sets, mostly in the 6:50 to 7:00 range. Each cooldown was 2 minutes. This is a pretty challenging workout. If I did it 10 seconds faster I would be seeing ghosts in my side vision. I'll probably try it just a little faster next week to see what happens, but I had all I could handle today. The splits were as follows: 2:03 (7:00)(156 bpm); 2:00 (6:59)(159); 2:02(6:59)(162); 5:02 (6:59)(167); 4:00 (6:56)(166)(my math skills started to deteriorate and I only ran 4 minutes); 2:00 (6:52)(168); 2:02 (6:55)(168); 2:01 (6:46)(168); 5:00 (7:01)(173); 5:09 (6:57)(177); 2:02 (6:42)(174)(this one was fast for some reason; didn't feel any different and the heart rate for the split doesn't show extra speed -- maybe the Garmin was off); 2:03 (7:04)(174)(oops); and 2:09 (6:56)(173). 1 mile cooldown Overall 12.03 miles in 1:38:50, average pace 8:13 per mile, HR max 182 bpm. I liked this workout, which I made up myself (grin). It is a good alternative to running 1K splits, although I like those too. Both of them make me seem faster than I really am. Strange that my 2-minute intervals were not much faster than the 5-minute splits. I probably need to be more disciplined to run the shorter ones faster, but frankly I am not dying to run fast right now -- stuff starts to happen to my tendons and joints when I go too fast.

Comments

From derhammer on Tue, Feb 21, 2012 at 08:41:52 from 192.156.110.40

wow - don't know how you kept track of it all. Looks like a great way to break it up, though. Good job.

From SonofaFlatlander on Tue, Feb 21, 2012 at 12:11:29 from 139.52.181.55

Shouldn't have trouble with any human ghosts in such a new development. Just the ghosts of displaced polar bears.

From Smooth on Tue, Feb 21, 2012 at 16:49:32 from 174.27.219.252

Sweet workout! GOOD JOB inventing and executing it! Can't wait to hear the report of you see ghosts in your peripheral vision next time! :)

From PRE on Tue, Feb 21, 2012 at 18:07:55 from 99.50.213.11

Flatlander,

Hi. Nice workout.

If the intervals were VO2max intervals, then the shorter ones should be done at the same pace as the longer ones. VO2max interval pace is the same across distances. "You shouldn't run interval 400s any faster than interval miles." If the shorter intervals are too easy, decreasing the recovery time is one option. "Many runners try for a faster pace when doing shorter intervals, but it's better to save your speed for repetition workouts" (All above per Jack Daniels, Coach, author of Daniel's Running Formula).

From SlowJoe on Wed, Feb 22, 2012 at 11:03:55 from 74.195.74.62

PRE - thanks for posting that. I've always wondered how I'm supposed to go faster on shorter intervals if I keep the recovery ratio the same.

Anyway Flat, I am pretty much the same way on interval days (not that I do much of them). Fast speed, and then slow speed. Not much inbetween!

From I Just Run on Thu, Feb 23, 2012 at 09:45:54 from 67.79.11.242

I think you must be a mathematician to be able to keep up with all the numbers.

I know what you mean about the tendons and joints when you run faster...but lately it's been much better for me!

Good run...as usual!

From Dan on Thu, Feb 23, 2012 at 20:39:31 from 24.209.83.20

That is a lot of data, and a very good workout. So about these ghosts... they happen to have any food?

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):