| 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 | | 18.10 | 11.50 | 10.50 | 0.00 | 40.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 77F, 93% (DP 74), SE 3 mph. Started a workout but then aborted it beccause of thunder and lightning. 3.0 in 23:07: 8:19 (141), 7:21 (162) and 7:27 (172), max 178 bpm. Didn't make it out again, I'm not good at getting back out later in the day. Partly schedule driven, mostly mental.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 74F, 94% (DP 72), NE 3 mph. Air a little fresher this morning after yesterday's thunderstorms, did yesterday's workout: 8.5 in 1:05:40, 7:44/mile. 1 wu (8:42), then 2 x 3 miles with 1 mile recovery: [7:31 (157), 7:32 (164), 7:13 (172)] and [7:19 (174), 7:30 (179), 7:17 (182)], 1/2 cd. 186 bpm max. If I did 2 x 10K or 3 x 5k in this heat I would probably get to my HRmax. This workout is a good one to do regularly; if I can improve the heart rate drift I can see some sustained HM speed starting to develop. Followed by stretching and weights at the gym after eating a full breakfast.
Off to Orlando for a dinner tonight, not sure what chance I will have to run there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 2.50 | 0.00 | 8.20 |
| 74F, 94% (DP 73), SE 1 mph. Still raining incessantly here, though not this morning. Missed this workout yesterday due to travel, so went out early this morning and did it. 2 wu then 10 x 400 with 400 recovery, then about 1.5 cd. Probably too much recovery, but it was plenty of workout for me. Splits (converted to minutes/mile) for the repeats were: 7:16, 6:58, 6:43, 6:56, 6:46, 6:27, 6:22, 6:43, 6:41 and 7:14. Legs were very acidy on the last two, and I wasn't close to my water stop so I was running thirsty. Really faded on this one, but I don't care, it is hot and early in the cycle. Maximum heart rate 185, which I hit several times at the end. Maximum stride length 1.19 meters. Overall 8:10/mile. Finished with weights, stretching and jump rope.
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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 |
| 68F, 91% (DP 65), ENE 8 mph, cloudy. Still raining off and on but not during the run. Cooled down considerably, but still slow this morning. LLHR run, 10.0 in 1:48:52, 10:53/mile. I had thought that it was imposible at this point to run slower than 11:00, but after 3 I had an 11:15 average, which was discouraging given the good weather and low miles this week. But after a quick pit stop at mile 3 the pace suddenly went into the mid-10s and stayed there throughout the rest of the run except for the last split. No explanation, sorry. Finished with stretching, jump rope and lunges. Getting ready for the big bubble run tomorrow with my daughter.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 8.00 | 0.00 | 10.40 |
| 75F, 93% (DP 73F), ESE 7 mph, cloudy. Goal today was 8 tempo miles, 7:30 pace, which qualifies as tempo in the heat. Started pretty slow (9+) but eventually got there. 1 wu, then 7:43 (151), 7:44 (158), 7:19 (164), 7:17 (171), 7:19 (176), 7:25 (176), 7:27 (176), 7:25 (180), then 1.4 cd. Overall 7:47/mile. I really don't need to be running these at more than 170 bpm, but once I get to 170 the tendency is to try to hold pace rather than heart rate -- but in this weather I can't hold a steady pace at the same heart rate yet, so I end up running harder than I should.
Not many miles this week, but I got in three workouts as planned. Next week it is back to LLHR, but I think I am going to back off the miles anyway, maybe do about 60, trying to stay rested.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 11.50 | 10.50 | 0.00 | 40.10 |
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