| 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 | | 38.50 | 5.00 | 0.00 | 0.00 | 43.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 38F, 93%, NNE 6. Much colder for a few days at least. Trying to keep it easy, I ran 5 at LLHR, 11:14 average, last 3 under 11:00. 120 bpm, 125 max. After Saturday's suffering I was surprised by feeling good today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 5.00 | 0.00 | 0.00 | 5.50 |
| 45F, 100%, ENE 7 mph and raining. Notwithstanding the weather report, it was gusting harder than 7 mph, pretty much the bottom of the barrel as far as running conditions go; I loved it. Had to get out and get done, but trying to run a little less for a few days anyway. Ran 5.0 miles at 7:43 per mile from a cold start, then cooled down for a half mile back to the house. Splits were 8:03 (150), 7:54 (161), 7:45 (165), 7:32 (167) and 7:22 (169). Would have liked to see the heart rate lower than that. Overall 38:36 for the first 5 miles, 162 bpm, 173 max. Probably not good to start out fast like that, hams feel kind of weird this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 39F, 100%, N 5 mph, fog. 5.00 miles in 56:46, 11:22/mile, 120 bpm, 127 max. Slower than Monday, foot still bothering me. Stretched and lifted at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off, trying to get past the heel pain on my right foot. It comes and goes, but seems to react specifically to the speed I am running. Don't know if it is the tendon or something more serious.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 35F, 70%, NE 5 mph. Cold day today, ran 5.00 miles at LLHR, 11:40/mile, 120 bpm, 125 max. Been getting slower all week, but I feel great. Probably means I'm gaining weight. Heel felt OK today. Need to put some miles together to top off my training for the marathon in three weeks. Lifted at the gym afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 39F, 100%, ENE 3 mph. It was raining last night but nothing serious this morning. A little bit of misty moisture but it was quite comfortable and shoes stayed dry, ideal running weather. Wore two shirts, beanie and gloves but it was a little warm. Left it all on until the last lap though. Took Gatorade every 3 laps. Not good that I am starting to get too comfortable in these temperatures, it does me no good for the rest of the year when I have to run in a sticky mess.
The plan today was to test out my heel with a long run at slow pace, so I ran my 2.53 mile course 9 times. With the out and back to the course added in I came in at the goal distance a few clicks before I got back to my front door. 23 miles in 3:25:04, 8:55/mile, average heart rate 151, max 162 (watch says 164 max but I never saw it). Last 4 splits were 9:00 (159), 8:49 (161), 8:44 (161) and 8:55 (161). Did not break 150 until mile 14, stayed between 145 and 150 from mile 2 through mile 13, then had another smaller plateau at 160, both of which I was happy about. The mental work of getting through a run like this is harder than the physical, at least at these speeds. (For what it's worth, I did run this at sub-BQ speed, but it is embarassing to admit that.)
Heel started bothering me at mile 15 but it receded a bit after a couple of miles so I pushed through to the end. I won't know immediately if that was a mistake, but I will have good feedback by Monday morning. Depending on how my heel responds I might do two or three more of these to get back to my conditioning level of a couple of weeks ago, nothing fast though and nothing closer than 10 days out. Race day is 3 weeks from today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.50 | 5.00 | 0.00 | 0.00 | 43.50 |
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