| 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 | | 65.67 | 0.00 | 0.00 | 0.00 | 65.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.43 | 0.00 | 0.00 | 0.00 | 12.43 |
| Same route as Saturday, but at the end I ran back up the hill. Couldn't run it all the way, some of the grades were just too steep. I would walk until my heart rate got down to 155 then run again until I red-lined. So ended up about 4 walking sessions of 1/10 mile apiece, otherwise the total distance would have been closer to 12.8. Probably worked too hard on this run but it isn't like I'm saving myself for anything. 12.43 miles in 1:59:51, 9:39/mile, 154 bpm, max 179.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Staying in a hotel in Reno, 6 miles on the TM at 5.5 mph, just trying to recover.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 0.00 | 0.00 | 0.00 | 12.13 |
| 77F, 94%, WSW 3 mph. Back in Houston. Got up early after getting in late last night. 6.13 miles in the morning at low low heart rate, but no Garmin, it was dead because I never charged it during the vacation.
PM 6.0 miles on the TM, starting SGM hill work. 1st mile flat warmup at 6.0 mph. Then downhill 5% grade at 6.7 mph for 2 miles. Then uphill for 1.75 miles, starting at 3% grade working up to 7%, speed starting at 5.7 mph working up to 6.7. Then 1.25 downhill 5% grade, 6.7 mph up to 8.0 mph. Didn't wear a heart rate monitor, but I'm guessing 170 bpm max. Not much of an offering to the running gods, but (i) I am old, (ii) if I do this consistently over the next 4 weeks it will make a difference, and (iii) my name is Flatlander.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.06 | 0.00 | 0.00 | 0.00 | 12.06 |
| Didn't get a weather reading, but felt about the same as yesterday. 6.05 miles at LL heart rate, 12:39 per mile, 120 bpm/125 max. Even at this bottom-end heart rate I am usually about 45-50 seconds faster. I got a resting heart rate before the run and the lowest it would go is 62, about 10 bpm higher than normal, so I am either in steep recovery mode or something is haywire with my body. I'm opting for the former. My legs felt fine but they obviously are not. My left foot felt OK during the run but it hurts when I sit down then get up to walk around. It needs active recovery. So I guess I am pretty beat up but I feel fine and have no problem running so far.
PM: 6 more on the TM, 1 mile WU, 5% downhill for 3 at 9:00 pace, 3% uphill for 2 at 10:00 pace. Not quite as intense as yesterday, but doesn't need to be. SGM is not a target race for me this year, I'll pretty much train through it, but hoping the TM work will at least let me take advantage of the downhill and to prepare for Veyo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| 74F, 100% and calm. Same run as yesterday, 6.05 miles, 12:12/mile 120 bpm,125 max. RHR was down to 57 this morning, which explains the difference in pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 74F, 96% and calm. Ran to Wade's house and picked him up, did 12 and then a few more on my own. Very hot for some reason. Stopped at the splash pad in my neighborhood. 17.00 in 2:43:12, 151 bpm/173 max, 9:36/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.67 | 0.00 | 0.00 | 0.00 | 65.67 |
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