| 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 | | 80.06 | 0.00 | 0.00 | 0.00 | 80.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 79F, 95% (77 DP), SW 4 mph. Started at 4:26 a.m., did 5 miles at LLHR, 12:08/mile, 120 bpm, surprisingly good considering this is a Monday after a long run -- last Monday, almost identical conditions, was 12:43/mile; today probably would have been about 12:20 for the full 10. Then met Wade and did 4 at long-run rate, low 9s and upper 8s, finishing with 3.25 more by myself, picking up the pace slightly -- 7.25 miles at 8:51/mile, starting at 9:27 and working down to 8:19, average heart rate 153 bpm, max 171. Overall 12.25 in 2:04:51. Good run.
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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, 97% (76 DP) and calm. My watch battery was low, so I clocked the run by my cell phone, averaged 12:21/mile with estimated water stops. No idea what my heart rate was, but I felt like I was keeping it in the correct zone, maybe a little lower. Followed with weights at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.81 | 0.00 | 0.00 | 0.00 | 12.81 |
| 73F, 100% (73 DP). Noticeably cooler this morning and my running showed it even though I did weights yesterday. I did 12.81 miles, LLHR, 2:30:58, 11:47/mile, but the first 10 were at 11:36/mile, 19 seconds faster than my best time in recent weeks. Mile 5 was 11:18 (throw it down!). Average heart rate 122.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 81F, 84% (75DP), S 3 mph. Out at 4:25 for 13. Legs tired to start and I thought I would only do 10, especially in light of the temperature, but things got better and I stuck it out. 13.00 in 2:34:44, 121 bpm. First 10 at 11:43/mile, slightly slower than yesterday but hotter today. Last two were at almost exactly the same speed (12:29 and 12:51) as yesterday. Then lifting at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 75F (75 DP), 100%, W 5 mph. Same dew point as yesterday, boil-off from a rain last night put us at max humiity; but somehow it felt more comfortable than the 81F/84%/75DP combo from yesterday, maybe the brisk wind out of the west was the difference. I ran a few miles at LLHR and got good results for 4 miles: 11:41, 11:12, 11:07 and 11:03 = 11:16 average (121 bpm). Probably fair to put it at 11:25 if I had gone a full 10 so we'll call it that, 11 seconds per mile better than Wednesday. Some of that is weather-driven, but still undeniably making progress. I met Wade at about mile 2.5 and ran another 2 at LLHR after that but didn't want to make him run that slow, so picked it up to long run pace through mile 7.5 where Wade peeled off to go back home; after that I ran another 4.5 by myself, overall 12.00 miles in 2:00:13, hitting mostly upper 8s for the last 4 or 5. Total run was10:01/mile, 128 bpm average, 161 max. Pretty happy with how my heart rate is behaving this week. Hopefully I have something left in the tank for a good run tomorrow.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 69F, 99% (68F DP), calm. Unbelievably cool morning for this time of year -- the first two weeks of August are the hottest of the year, should have been 10 degrees warmer today. Didn't argue, just tried to make the most of it. Got a late start, 5:35 and cooked a little bit when the sun came up after mile 8 with no cloud protection, but not too bad. Ran 20.00 miles in 2:52:45, 8:38/mile, 156 bpm average, 181 high. My overall pace was only 1 second off the old BQ standard for my age group, before they tightened it down by 6 minutes, so I was working it pretty good. Average heart rate was about the same as last week, though the high end was significantly higher today, 181 bpm ompared to 169 last week. Started out at 9:42 but caught the 9:00 guy at 4 miles, the 8:50 guy at 8 miles and the 8:45 guy at 11 miles. Biggest difference was the DP: 79 last week compared to 68 today, with the result that I ran 35 seconds per mile faster for the full 20, compared to running only 16 last week. Nauseous at the end, so I guess I ran hard enough. In fact, I probably cannibalized Monday and Tuesday but that isn't too important so long as I don't come up with an injury. I did cramp up some after finishing, first cramps I have had in a while. This is the best week I have had in a very long time. If dropping 10 degrees makes that much difference I wonder what the boost would be at race temperatures in low 50s/upper 40s. Seems like it should be worth another 30 seconds/mile but no way of really knowing.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.06 | 0.00 | 0.00 | 0.00 | 80.06 |
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