| 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 | | 63.15 | 4.42 | 3.00 | 0.00 | 70.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 55F, 35%, E 6 mph and cloudy. Good weather again this morning, though it will warm up -- again -- for a few days it appears. Back to LLHR pace, started out 12+ then the pace naturally came down, low to mid-11s the rest of the way. Overall 10.05 in 1:55:42, 11:31/mile (last mile 11:30), 120 bpm, 125 max. As usual for these runs, was totally spent at the end but my legs recovered quickly, even after doing a leg/core circuit at the gym. I think it is time to add more weight, but today my lower back was a little sore (a lot of driving over the weekend) so I didn't try to amp it up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 2.25 | 3.00 | 0.00 | 10.00 |
| 69F, 72%, ESE 6 mph and cloudy, trying to rain. Warm morning. I did 1.7 miles in the neighborhood at LLHR, 11:30 and 11:15, then drove to the track to join the running group for some interval work. Ran 12 x 400 at about 92 to 95 seconds per split, so faster than my 5K PR. I didn't have a watch on them, but a guy who was finishing about 2-5 seconds ahead of me said he was running 90 flat -- if he's wrong then I'm wrong, but I think it is pretty close, no slower than 6:30 pace I'm certain. In between while everybody was stopped I would run a full 400 at what I think was an 8:15 to 8:30 pace, so very active recovery. When I would come around after my recovery lap that would be their cue to hit the next one. After the 400s Wade and I "cooled" down for another 2.25, the last one came in at 7:48, so I'm calling these MP miles. Maximum heart rate was 181, and my heart rate on the MP miles was 162-164. I'm pretty pleased with these times and especially the heart rate at the end. Some of my old speed seems to be re-appearing; it would be most superior if this is a trend and not a last gasp.
Last February and March (see entries for Feb. 12 and Mar. 21), Dr. Kevorkian told me I might never run again, at least competitively. I still wake up at night thinking about the good Dr. K. I'm glad to prove him wrong, but I need to keep this going.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 71F, 100%, SE 4 mph. According to the weather report it was raining this morning, but when I went outside there were stars visible. Back to hot running. Left the house slightly before 4:00 a.m. and ran 10.05 miles in 1:50:58, 11:02 per mile, 120 bpm, 125 max. Was pretty happy with this run -- the day after a workout and bad temperatures, still came within 2 seconds of my best LLHR pace, which is 11 flat.
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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 |
| 47F (40 WC), 74%, N 19-23 mph. Very different morning than yesterday. I toyed with running hard today, especially when I saw the wind, which screws things up when trying to run at a steady heart rate; but ultimately decided that I need to stay with the LLHR program. There will be plenty of time later to run hard. Wore long sleeves and a beanie, no gloves. Ran 10 miles exactly in 1:47:07, 10:42 per mile. 120 bpm, 126 max. Ran the first mile in 11:07, second in 10:42, then 7 straight between 10:30 and 10:40. The last one then came in at 11:07. Significant PR for this training zone. Finished up with a weight circuit at the gym, increasing the weight all around by 5 pounds over the last workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 51F, 81%, NNE 4 mph and clear. Great weather again, though my arthritic hands don't like the cold. Out at 4:55 a.m., 10.30 miles in 1:50:35, 10:44/mile, 121 bpm, 126 max, so a little slower than yesterday (probably due to yesterday's weight session), but mile 10 was still in the 10s so my low heart rate zone has extended out to 10 miles before heart rate/pace drift sets in; it was at 7 miles less than 10 days ago. Pretty pleased with my running results this week. Tomorrow I will blast away for 20 and that will be another week in the books.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.17 | 0.00 | 0.00 | 20.17 |
| 52F, 95%, N 1 mph. Regular Saturday run with Wade. Ran to his house, did 11 with him, ran back to my neighborhood and did 5 more. Total of 20.17 miles in 2:55:35, average pace 8:42/mile. Average heart rate 149, max 173. Last 5 were 8:31 (157), 8:16 (159), 8:13 (162) 7:53 (166) and 7:51 (169). First 10 were 9:08 pace, second 10 were 8:22 pace. Not a good day, really. With regular mileage this week I thought I would be blasting them out today -- as it ended up I was just happy to finish. I could hold a good heart rate running in the mid-8s but as soon as I dropped it to GMP it climbed quickly. Would not have been able to run a good marathon today, but I didn't have to.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.15 | 4.42 | 3.00 | 0.00 | 70.57 |
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