| 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 | | 51.52 | 0.00 | 8.73 | 0.00 | 60.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 81F, 91% (DP 78F), calm. Was going to do a workout today but decided to do it tomorrow instead. Wade didn't really want to chase me around the neighborhood at a low 7-minute pace anyway. 11.0 miles at 11:01/mile, 120 bpm average. Not too bad for a Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 5.00 | 0.00 | 8.15 |
| 79F, 83% (DP 77F), calm. Had to be at a 7:30 a.m. meeting an hour from the house, so a 4:00 a.m., short workout this morning. 2 wu, 9:12 and 8:33, then 5 tempo miles: 7:31 (151), 7:22 (164), 7:10 (169), 7:21 (173) and 7:34 (176), followed by 1.15 cd, 8:34 and 8:31. Overall 8.15 miles in 1:04:23, 7:54/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 78F, 93% (DP 77F), calm. Back to LLHR this morning. It went relatively well, as it usually does the day after a workout. Don't really know why. 11.20 miles in 2:01:18, 10:50/mile, 122 bpm. Wade joined me for the middle 5 or 6. Today is his last day for a couple of weeks. He is going to be in Calgary tomorrow and I told him he should try a low heart rate run there and compare paces. I'm thinking it will be quite a bit faster, even though there is a little bit of altitude there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.17 | 0.00 | 3.73 | 0.00 | 9.90 |
| 81F, 87% (DP 77F), still calm. Didn't run yesterday because I had to be in the office by 5:00 a.m. to get ready for a speech. The speech went well, running not so much. But managed to get in the second workout of the week this morning, though it wasn't much. 6 x 1K at a moderately vigorous pace, which is about all I can do at these temperatures anyway. 1K splits were 7:27 (166), 7:13 (173), 7:39 (173), 7:26 (171), 7:27 (177). 10 miles altogether at overall 8:06 pace.
Wade ran in Calgary last night on a relatively hilly course and still got 20 seconds per mile faster than Cypress, at a 122 heart rate. He ran it in late afternoon, 79F 30% humidity, so the only real difference was the humidity, plus he had a little bit of altitude (about 3,500'). I think when lower temperatures kick in I am going to see a 30 second boost for sea-level splits.
When I walked into my study this morning to check the readouts from my weather station, it announced a "blue moon", which is the second full moon in a calendar month.
Never saw the actual moon until the end of the run, and it was yellow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 75F, 76% (DP 67F), calm to start; 82F, 62% (DP 68F), NE 6 mph at the end. A rare good weather day for this time of year, and I could immediately feel the difference. I began late, and started at a 9:15 pace; I had an overall pace just under 8:30 at the halfway point, finished up in 2:47:33, 8:22/mile overall, so I ran 8:14 the second half. It felt cool even though it was 75 degrees. Took water at 10.5, 12.5 and 16. Average heart rate for the run was 151 bpm, max 178. Heart rate for the first 10 was 143 average, didn't break 150 until mile 12. Speeding up to the finish, the heart rate got quite a bit higher -- last 3 miles were 168, 172 and 177. Was feeling pretty wasted at the end, but not terminal.
Went to the gym and did weights, medium session. Squats got to me pretty good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.52 | 0.00 | 8.73 | 0.00 | 60.25 |
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