| 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 | | 64.00 | 3.00 | 3.00 | 0.00 | 70.00 |
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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 |
| 77F, 95%, ESE 3 mph. 10.00 miles in 1:45:58, 10:36/mile. 52 RHR, 127 average, 134 max. A true throw-back low heart rate run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| Went to a performance lab to get tested, ran about 30 minutes on the TM, to exhaustion. I'm calling it 3 miles, top speed was 8.5 mph. At the end they started increasing the incline until my legs turned to cement. Top heart rate was 182, the test didn't last long enough to really max out the heart rate, as a result I didn't get a true VO2 max. The last reading was in the high 40s, but my actual is probably higher than that. Overall I was disappointed in the feedback I got. My main goal was to get a fat/glycogen ratio breakdown at each heart rate level. Turns out they were measuring something called RER (respiratory exchange ratio). I don't know anything about it other than that, don't know if it is an estimate or a true measurement. All I know is that the ratio sits at .71 at rest, is at .75 (15.6% carbs, 84.4% fats) at 120 bpm, .80 (1/3 carbs, 2/3 fat) at 130 bpm, .85 (50/50) at 157 bpm. One way of reading it is that I can run at any speed I want under GMP and still burn 1/2 to 2/3 fat. But in another way it is almost useless. There is a lot going on between 130 bpm and 145 bpm. The 130 to 157 bpm is two different worlds, so these numbers have little value for my training. Still trying to figure things out. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
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79F, 89%, S 7 mph. 10.00 miles, first 5 at 10:00/mile, 134 bpm. Then 3 at GMP: 8:15, 8:18 and 8:13, then 2 CD. Overall 9:18/mile. 52 RHR, 144/167 bpm.
PM 97F (102 HI), 39%, S 7 mph. 6.00 miles at 9:14/mile, 151/164 bpm. Very hot run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 0.00 | 0.00 | 6.18 |
| 76F, 96%, S 4 mph. 6l18 miles in 1:00:57, 9:52/mile. Average 136 bpm, max 141. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| 76F, 95%, WSW 3 mph. 14.40 miles in approximately 2:20, 9:35 to 9:45/mile. No Garmin or HRM. Felt about the same as yesterday, but a little faster. I feel better tonight than I did yesterday night. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.42 | 0.00 | 0.00 | 0.00 | 20.42 |
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80F, 88%, SW 8 mph. 20.42 miles in 3:22:00, 9:54/mile, from my house down to the Y and back by the long route. 145 bpm average, 165 max. Started at 4:30 and stayed under 150 bpm through the first 10 or 12 miles, then my HR started climbing in the heat and in the sun. Ran the first half at about 10:10 pace and the second half at about 9:40 pace, last mile 9:21. At 0.70 miles in I realized I had forgotten my liquids; my inclination in a situation like that is to bull my way through, but I realized there would be no 20-mile run today without a bottle, so I went back and got it. Just meant that my route was a little different. There were a few people running out of the Y this morning, but mostly quiet in the sweltering heat, not even mid-summer yet.
At mile 16 there was a guy in a small park with two large bulldogs loose. They headed my way barking but I stopped, somehow remembered to pause my Garmin. After a while we had an impasse, as the dogs stood there and I couldn't get through. So I asked the guy which way I should walk and he said they were fine. I walked up and met him and his dogs (Rye would have been proud of me). He was Ken and he was doing some version of cross-fit. Said he used to run 5 or 6 miles every day. Then of course he asked how far I had run and was pretty amazed, though he shouldn't have been, judging from my appearance.
The last 0.42 was mentally difficult. I finished up right before the kids' water park in my neighborhood, took off my watch and took everything out of my pockets and had a nice shower, felt good to exchange salt water for fresh water.
Much of it is heat, but I really need to get better at running this distance. It wipes me out. When I first started on the road back I noticed how a particular distance would be hard, then manageable as I move up to the next level. At 20 miles, I am pretty sure I would improve noticeably if I did it two or three times a week, but right now I'm not recovering quickly enough to do that and I would soon be behind the eight ball. It also takes at least 3 hours to do it, and I don't usually have that much time without getting up even earlier.
Hurried off to help somebody move and Wade was there. He isn't running right now, he thinks he tore the mesh in his abdomen that was installed in a surgery in April. He was doing fine until that happened. He says it takes him about 2 hours in the morning to get warmed up, then he is fine for the rest of the day. Kind of an odd thing. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.00 | 3.00 | 3.00 | 0.00 | 70.00 |
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