| 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 | | 58.48 | 8.00 | 0.00 | 0.00 | 66.48 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 34 F, 89%, N 10 mph. I have decided to run two honest long runs this week and see how my legs respond. Today was the first. Out the door at 4:25 a.m. to run 23.00 miles in 3:28:33, 9:04/mile, 153 bpm, 172 max. Ran the first half at a 9:20 pace and the second half at an 8:48 pace. Last 4: 8:44 (163), 8:48 (164), 8:40 (160) an 8:32 (169). Wade ran to my neighborhood and ran the middle third with me. I picked up the pace when he came then sped up a little more for the final third. These runs seem to divide more naturally into thirds than quarters, for some reason. I felt generally OK, legs very sore but no conditioning reason I couldn't hold this pretty slow pace. Plan was to do another one on Tuesday, but when I woke up Tuesday morning I could barely walk on my right foot. I knew it would work itself out but didn't think it was smart to push anything, especially a potential injury, so I went back to bed and resolved to try again tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 36 F, 97%, NE 5 mph. Slightly warmer than Monday though not much. I went out in full battle gear, hit the road at 4:29 a.m. By the end of the first loop I shed a shirt, after 3 loops I shed the long pants and after 7 loops I dropped the gloves, ending up in a single long-sleeved shirt and a beanie. I'm getting used to the cold weather, seems like it has been under 40 or over 65 for a long time now.
This run went well; despite the madness of continuing a full training regimen so late in the cycle, I was stronger today than on Monday. 23.00 miles in 3:23:20, 8:53/mile an 11-second improvement at essentially the same average overall heart rate (154) but lower top end (164 max). Last 4 were 8:40 (160), 8:43 (161), 8:29 (162) and 8:38 (162). Finished an hour and a half before the rest of the household was ready to unwrap gifts. Legs are not as sore as on Monday, and the run was not as difficult mentally or physically as on Monday, even though I got an assist from Wade then.
So that is it for long runs, don't dare press my luck. If I'm feeling somewhat decent I think I will keep a regular training program going through the end of the week, maybe even some GMP miles, then a quick shakeout run on Monday and nothing on Tuesday. That's my taper. We'll see what happens. The experiment of one continues out of necessity.
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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, 100%, N 5 mph, clear. 10.00 miles in 1:57:26, 11:45/mile, 121 bpm average, 129 max. Legs didn't feel dead from yesterday, but slower than usual at this heart rate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.48 | 8.00 | 0.00 | 0.00 | 10.48 |
| 45F, 86%, N 2 mph. Out for a shakeout run this morning, four days out. Wore my racing shoes, good results, no chafing or blister problems, though I had to stop and tighten the laces so my socks wouldn't slide off my foot. WU 2 miles, 9:26, 8:38, then 8 at slightly faster than GMP: 8:06 (155), 7:51 (158), 7:51 (159), 7:51 (162), 7:46 (163), 7:43 (165), 7:39 (166) and 7:44 (167), average 7:49 (162). CD 0.48 miles to my front door. Overall 10.48 miles in 1:25:09, 8:07/mile, 155 bpm, 169 max. It felt pretty sustainable was happy about the relatively controlled heart rate, but the proof is at mile 18, not mile 10. Race day is looking like low 40s, but 70% chance of rain, the only day on either side that has rain in the forecast. If the trail isn't covered with puddles I'll be OK, otherwise it might be a repeat of last year, hate running with wet feet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.48 | 8.00 | 0.00 | 0.00 | 66.48 |
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