| 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 | | 23.90 | 18.00 | 8.10 | 0.00 | 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| 54F, 90%, ESE 1 mph. It will start warming up for the rest of the week, but the 10-day forecast in Richmond is still holding firm in the low 40s, that is the only thing that maters at the moment.
So this morning was my last of three metric marathons in this training cycle -- I am 12 days out which I think is fine, especially since I didn't run it all out. Was well-rested from easy or no running in the last few days. The goal, if I felt OK, was to do 7:45 and that is what happened. 16.0 miles in 2:04:02, 7:45/mile, 159 bpm average, 166 high. First 9 were under 160 bpm. Slowest was 7:51, fastest was 7:36. Took one drink at mile 8. I timed myself at the 25K mark, thinking I would break 2 hours, but I missed it by about 25 seconds. Slightly faster than I ran the Fifth Third River Bank Run back in May, but max heart rate was 16 bpm lower this morning at a similar finishing temperature. At about mile 10 it started to get harder to hit my splits, but it was more a matter of wooden legs than anything approaching exhaustion. If I concentrated I could still get my speed down. This means I will probably benefit from some more short speed work in the last part of the taper.
I have benefited from a summer of running low heart rate miles in the heat. And this morning I seemed to benefit from running a lot of fast stuff lately. The other two 16-milers I did were 2-1/2 weeks ago: 7:58/mile (53F, 161 bpm 173 max) and 1-1/2 weeks ago: 7:58/mile (64F, 159 bpm, 171 max). So today was an improvement.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 64F, 94%, E 3 mph. Low heart rate run this morning, 8.0 miles in 1:30:35. 11:20/mile, 120 bpm average. Very stiff to start, worked some of it out but it will take a couple of more days to work through yesterday's run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 5.00 | 0.00 | 8.00 |
| 64F, 94%, NNE 5 mph. Got up at 4:00 but had to wait an hour until some heavy rain passed through, then out the door at 5:20 for a quick 8. 2 warmup: 8:32 and 7:47, then 5 at tempo, 7:28 (162), 7:16 (171), 7:03 (177), 7:02 (180) and 7:01 (183), then 1 cooldown at 7:51. Couldn't get faster after mile 3, but did manage to maintain good form and maintain my pace, ran almost a 5K at this pace so was happy about that. Average for the 5 tempo miles was 7:10, overall 8.0 miles in exactly 1:00:00, 7:30/mile, 167 bpm, 185 max. No water break. Good run considering it was kind of warm. Legs felt a little stronger today compared to yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 62F, 96%, N 9 mph, light rain. Still warm but cooling off soon. Ran 8 at LLHR, 11:22/mile, 120 bpm. Developig a sore throat, cold, glad it is now instead of next week. I don't think it will be serious.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today, with whatever I do tomorrow I will have enough for the week, and trying to beat some cold/flu symptoms. Too bad though, it is cool and dry outside, and a full moon in the west, a magical morning out there. High possibility of wind, rain and 30F - 35F for the race in Richmond. No problem, almost exactly like the weather I have been training in all summer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| 53F, 92%, and calm. Up most of the night with a sore throat, finally got up and went running at about 5:00. Felt better running than sleeping, which is a disturbing development. Went 5 easy, about 8:50 pace, then 5 x 1K, jogging out the mile. Splits (corrected to mile pace) were 7:44 (156), 7:16 (160), 6:59 (166), 6:55 (169), and 6:50 (172), max 177 bpm. Overall 10.0 miles in 1:23:33, 8;21/ mile. Glad to get the 6s. One week to go, really hoping this cold doesn't hang around. It doesn't keep me from running but it would definitely affect the race. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.90 | 18.00 | 8.10 | 0.00 | 50.00 |
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