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

Tue, Apr 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	0.00	0.00	10.40

66F, 90%, N 8 mph. Didn't run yesterday morning due to a thunderstorm, then couldn't get out the rest of the day, so whiff on that one. Plan is to do all LLHR this week, have lost a little of that base as I was getting ready for Boston. Also, need a little time to decide on the best way to get through the summer and ready for a couple of fall races. Today was 10.4, broken Garmin but I ran somewhere between 11:30 and 11:45 per mile, heart rate felt about right but it was a guess.

Comments

From MarkS on Tue, Apr 28, 2015 at 12:18:03 from 114.149.144.48

What is it with your weather down there?

They keep showing the bad weather in Texas on our news here in Japan. Hope things start getting better so you can get out do the running you want to do.

From Derunzo on Wed, Apr 29, 2015 at 11:07:38 from 173.9.52.242

Flat, I've never paid too much attention to my heart rate. I wore it today for a slowish run. 4.47 miles @ 8:21 pace.

153 hr avg. Where do you try to keep your aerobic zone in terms of heart rate?

From flatlander on Wed, Apr 29, 2015 at 12:34:36 from 76.31.29.220

Mark, it doesn't seem that bad, though we do get some serious thunderstorms here. They are pre-tornadic, boiling up mainly when the cold air from the plains collides with warm gulf air above our heads.

Derunzo, I found my sweet spot by going to a lab and having them analyze my exhaled air throughout the whole heart rate spectrum. I found out that at 122 bpm I burn about 85% fat and 15% glycogen, which is ideal for low heart rate training. But everybody's number is different. if you know your absolute minimum and absolute max heart rates (actually measured (before getting out of bed, or after sitting perfectly still for an extended period of time for low end, at the end of a 10K race in the heat for the high end), not read off of a published table). Then if you go to the mid-point of that range, that should put you about right. For me, my min is 50 and my max is 193, so 120-122 bpm is almost exactly at the halfway point. Most people starting low heart rate training get disgruntled because they are running so slow -- so not many runners do it, especially at the 50% level. I do, but I can't say I love every day of it. You do get quite a bit faster in that zone after 6-8 weeks, but most runners have moved on to something else long before then. I feel like it gives me extra stamina so I keep doing it, and will again this summer, but in fairness not everyone agrees.

From Derunzo on Wed, Apr 29, 2015 at 12:58:18 from 173.9.52.242

Thanks Flat. I would like to build a nice base this summer. We'll see.

From Yasir on Wed, Apr 29, 2015 at 14:17:46 from 99.20.240.157

good to see you back at it again. I dont know about this summer it's hot here already.

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