| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.90 | 28.00 | 3.10 | 0.00 | 76.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 62F, 86%, ENE 3 mph. Original plan this morning was to do 10 at 7:30, then decided that wasn't too smart, have a whole week of running ahead of me, and Wade was coming out to meet me. I had told him I was doing 8s, momentarily forgetting about the 7:30 thing. So I ran the first one at 8:54, then 7:58 and ran a couple more in the 7:30 to 7:45 range before meeting Wade. We ran mile 6 at 7:27 then intentionally slowed down to the 7:50 to 8:00 range. Turns out Wade had to slow down to my pace, he was really feeling it this morning. He was running a heart rate that was 20 bpm lower than mine. His altitude running in Wyoming all summer long has made a big difference. So he headed home at about my mile 10.5, running his last 2 at 7:13 and 7:07, maxing out at 156 on his heart rate, and beating his 10 for Texas pace by 10 seconds per mile. I was happy with my own run, but it didn't compare to his. I got 12:00 in 1:34:32, average pace of 7:53/mile, 156 bpm, 166 max. Kept it in the high 150s/low 160s for almost all of the run, which based on experience is sustainable for the full marathon distance. Good Monday run, very much enjoying these civilized temperatures.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| 64F, 90%, NE 3 mph. Notably warmer than last Wednesday when I did this run. Just like last week, this morning was after a day off due to an excessive work schedule. Got to bed at midnight last night, so a short night on top of everything else.
After a short wu, I ran 16 in 2:07:32, essentially the same as last week. Average heart rate 159, max 170. I was kind of agitated during the run about how difficult it was starting to get, hit 8:07, 8:11 and 8:07 around the 2/3 point even though I was pressing somewhat to take the splits back down. After that I had to dig quite a bit deeper to get my speed back, but when I finished and checked the metrics against last week I realized that I had improved. Overall heart rate and max both went down by 2 - 3 bpm even though the dew point this morning was 12 degrees higher than last week. So I am revising my assessment, it appears that I making progress. Richmond morning temps are running in the high 40s right now, and I can see finishing out the full distance if hitting the splits becomes a little easier, which should happen from a combination of a little bit more conditioning, rested legs and cooler temperatures.
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 62F, 78% and calm. 12.0 in 1:45:33, 8:48/mile, 142 bpm, 149 max. Recovery from yesterday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 3.10 | 0.00 | 12.00 |
| 58F, 88% and calm. Started very early, ran 7 at long run pace (8:38/mile), then 5 x 1K, jogging out the mile as recovery. Intervals, converted to mile pace, were 7:41 (154), 7:21 (158), 7:20 (162), 7:15 (163) ad 7:03 (168). Average heart rate 148, max 173, had a hard time getting to a high heart rate in these lower temperatures. Right now the limiting factor is leg strength, not cardio. I'll go back to weight training after the race.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 57F, 97%, E 1 mph.
Started at 3:50 a.m. to get in my long run before a church cleaning assignment at 8:00. Ran 24 in 3:26:03, 8:35/mile 144 bpm, 156 max, beating the old 55-59 BQ pace but not the new one. Wade ran miles 12 through 19 with me, as usual it was helpful to get the company, these long runs are more mental than anything. I had an 8:39 average after mile 19 and a heart rate of 150, which was unusually low based on my experience. So I dropped the overall minutes per mile by 4 seconds in the last 5 miles, basically running low 8s, and still only hit a max of 156. On the other hand, never felt particularly good for this run, front end to back end -- it was at the end of a long week with some hard runs and a lot of miles in it, hopefully that is the only reason.
So I am now going in to the final 3 weeks with a good training cycle under my belt and uninjured, with a respectable shot at a PR if I can get switched to the full when I get to the expo at Richmond. The only significant run remaining is the third 16-er at GMP, will probably do that about Wednesday, no later than Saturday. Aside from that, I need to plan what to do with the taper; I have some thoughts but nothing settled yet.
Made it to the cleaning assignment, showered and shaved, at 8:03. Wade was already there and enjoyed watching me exit my car.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.90 | 28.00 | 3.10 | 0.00 | 76.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|