| 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 | | 81.30 | 0.00 | 8.70 | 0.00 | 90.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
| Raining hard this morning and work was pressing, so I did the repeats in the PM on the TM at work. It was a zoo, I thought the facility would be pretty empty at 6:00 on a rainy day, but getting a treadmill was like circling the lot for a parking spot. Did 10 x 400, starting at 7:30 pace, working my way up by 0.1 mph each repeat, ending up in mid-6s. I think the treadmill might have been a little off, because these were not particularly challenging. Probably needed to do 20, not 10. Finished up with weights and stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 54F, 94%, NW 9 mph. Actual conditions felt colder and windier than that. LLHR this morning, the usual 10.0, 1:51:32, 11:11/mile, 120 bpm. Lots of spring in my legs even though I ran last night. It shows (a) how little I did last night and (b) my recovery time is getting shorter as I get into shape. Finished with weights and stretching at the gym.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 6.20 | 0.00 | 20.00 |
| 54F, 95%, NNE 5 mph, cloudy but no rain. Today I scheduled a big interval day, wasn't sure what would happen, but it went well. 1 mile warmup then 10 x 1K as fast as I could go, jogging out each mile. The first one I wasn't really warmed up and felt herky jerky when I tried to go fast, so was quite surprised when it came in at 7:12 pace, felt more like 7:45, certainly better than the other way around. The splits went like this: 7:12 (155), 7:11 (158), 7:01 (163), 7:03 (167), 7:04 (169), 7:02 (170), 6:50 (167), 6:51 (169), 6:54 (168) and 6:59 (170), maximum heart rate 175 bpm. (I raced 11 days ago and held a 174 bpm average through about 2/3 of the race, but was going quite a bit slower than this morning. I could not have sustained that high of a heart rate this morning -- heart rates are just faster on race day.) Average pace on the 10 splits was 7:01, at least 20 seconds faster than I thought feasible. I have been trying to follow a focused program to strengthen my glutes and hams and it might be paying off; or it might just be the result of doing quite a few races and fast sessions lately. As I got deep into each 1K, I would try to push off harder instead of moving faster and that seemed to produce a little extra speed. Whatever it was, I felt like I was 56 again. Overall 11.0 miles in 1:25:31, 7:47/mile. I have scheduled another one of these in two weeks, will be interested to see if this morning's results hold.
PM: 9 hills on TM; legs felt better at the end than the beginning, some fatigue but looser.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 55F, 90%, NE 6 mph and drizzling. Didn't count on rain this morning but it wasn't bad, wind was more annoying than the rain, higher than the 6 mph advertised. Out the door before 5:00 and got 10 LLHR miles, 1;51:10, 11:07 average, 120 bpm. First 2 were 12:01 and 11:20, nothing over 11:05 after that. These slow runs are like a canary in a mine shaft, I'm depending on them to indicate early any overtraining symptoms. So I was happy with this run. Followed with weights and stretching at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM, still raining outside, so bagged it and went to the gym, did 10 LLHR miles on the TM, followed by stretching and abbreviated weight session.
PM, 5 hills on TM, felt fine.
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| 54F, 94%, calm and foggy. Good running weather. Out the door at 4:35 for my third of four 30 milers. Woke up feeling not too well but decided to just try it and see what would happen. If I had to delay the run by a week no big deal, I have time. But once I got past the first half mile I was fine. First mile came in at 9:02, second at 8:37 and all but one after that were under 8:45, which seemed comfortable. The best metric of the run was my heart rate in mile 20, 149 bpm, which I am pretty sure is the lowest it has ever been that late in a run. Something must be working. Overall 30 miles in 4:19:00, 8:38/mile, 147 bpm average, 160 bpm max. No bonk today so that was also welcome. Last 30-mile run was on February 20, when I ran 8:56/mile and bonked, so this morning was a big improvement. I came through the marathon at 3:47:20, just a bit off of the old BQ pace for my current age group, of which I am a proud member for two more weeks. Buzzards were circling a little higher this morning, I think there is somebody in the next neighborhood over they are more interested in right now.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.30 | 0.00 | 8.70 | 0.00 | 90.00 |
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