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November 22, 2019

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Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

 

Some day I will not be able to do this...today is not that day!

Started Running (6/1/10) @ 50 Yrs Old

  • 5K:
    • 22:26 (7:14 pace) McAllister Park 8/14/10
    • 22:24 San Marcos (7:13 pace) 10/19/10
    • 21:09 San Marcos (6:49 pace) 11/20/10
    • 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
    • 20:06 Fentress (6:26 pace) 10/20/12
    • *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
    • 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
    • 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
    • 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15
  • 5 Miles:

    • 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
  • 10Ks:
    • 43:24 (7:00 pace) Gatesville, Tx 6/4/11
  • Half Marathons:
    • 1:42:16 (7:48 pace) Austin Livestrong  2/20/11
    • 1:36:23 (7:21 pace) Moe's Better Half  3/6/11
    • 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
    • 1:30:10 (6:53 pace) Austin 3M 1/2/12
    • 1:43:13 (7:54 pace) Orange Leaf  7/14/12
    • 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
    • 1:32:23 (7:03 pace) Austin 3M 1/13/13
    • 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
    • 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
    • 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
    • 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
    • 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
    • 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
    • 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
    • 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
  • Marathons:
    • 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
    • 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
    • 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12 
    • 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
    • 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
    • 3:27:24 (7:55 pace) Boston Marathon BQ  4/21/14 
    • 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
    • 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
    • 3:25:32 (7:51pace) The Woodlands Marathon BQ 3/3/18
    • 3:26:17 (7:52 pace) The Woodlands Marathon BQ 3/2/19
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
  • Ragnar Relay:
  • (28:24:24) SoCal Ragnar 4/6-7/18 

Short-Term Running Goals:

  • Run Boston Marathon with Callie
  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Chosen (Half) Marathon for Adoption, Nov. 23rd
  • Boston 2020 with Callie...!!! (my daughter)

Long-Term Running Goals:

  • Win 1st in the World Series Team Roping Finals Dec. 2020
  • Run Boston with Callie, My Daughter
  • Run Sub-18:00 5K (Ouch)
  • Run Sub- 3:10 Marathon  Run 3:16 Marathon
  • Compete in a Full Iron Man (Not sure since my two major bike accidents)

Personal:

Married, two kids  Kirby 24 (Baylor University, Married not a a Runner), Callie 27 (TCU University, Married and Runner).

My main sport is Team Roping, I've been doing that all my life. 

I started running in the spring of 2010.

I Just Run               

Favorite Blogs:

Miles:This week: 0.00 Month: 82.75 Year: 975.42
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 146.57
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 430.23
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 974.00
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 520.10
Altra Paradigm Black Second Pair Lifetime Miles: 7.00
Saucony Kinvara 2 Green (Race Shoes) Lifetime Miles: 145.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.001.500.007.00

DerHammer inspired me to go and do a some Interval Training (It is also on the RLRF program for the last week before a marathon). I rand the same training run as I did before my last marathon. My Avg. time came out to be exactly the same and my HR Avg. was 5 BPM less... I am a little lost regarding what to do this last week regarding cross-training. I think I'll just bike about 35 miles (easy) tomorrow, then run 6-7 on Wednesday, then 3-5 mile run on Friday and a last 1-2 mile easy on Saturday. Hopefully this will set me up for OKC as best as I can be ready!

4/23/2012
Mile Time HR HR % Max HR
2 Warm-Up @ 8:09 Pace 144  
400m 1:20:00 148 78%  
400m Recovery  
400m 1:17:00 148 78%  
400m Recovery  
400m 1:16:00 148 78%  
400m Recovery  
400m 1:14:00 151 80%  
400m Recovery  
400m 1:14:00 151 80%  
400m Recovery  
400m 1:14:00 150 79% 166
400m Recovery  
2 Cool-Down @ 8:08 Pace 149  
  1:15:50 149 78%  
      Total Miles 7
High School Track
60ยบ - 55% Humidity, 5 MPH Wind
Target:
Repeats - 10-20 Min. Warm-up, 6 x 400m @ 1:27 (5:48 Pace),  400m Recovery between each, 10 Min. Cool-Down.
Notes: As I ran more It seemed to get easier. Compared to an identical run on 2/22/12 my time was exactly the same but my HR was 5 BPM Avg. less.


Matthew 18:12-14

"Look at it this way. If someone has a hundred sheep and one of them wanders off, doesn't he leave the ninety-nine and go after the one? And if he finds it, doesn't he make far more over it than over the ninety-nine who stay put? Your Father in heaven feels the same way. He doesn't want to lose even one of these simple believers.

Saucony Kinvara 2 (Race Shoes) Miles: 7.00
Comments
From Dan on Mon, Apr 23, 2012 at 18:53:00 from 24.209.83.20

Good idea on the run, intervals. I actually suggest running Thursday and taking Friday off, but I'm an odd cat. That way Thursday you could run 6-8 miles with 4@mp to give your legs a dress rehearsal. Feel free to ignore the ramblings of a crazy man!

From Rye on Mon, Apr 23, 2012 at 20:50:26 from 174.27.100.104

Nice IJR....Here's hoping for a great race for you. Any roping in the near future for you?

From I Just Run on Mon, Apr 23, 2012 at 21:05:19 from 166.147.72.155

Dan

So are you saying to only run once more on thursday? What about cross training?

Rye

I've got a roping in two weeks but one of my partners broke his hand this weekend at another event so I've got to figure out who to partner with.

From Dan on Tue, Apr 24, 2012 at 05:37:57 from 24.209.83.20

Not quite, still run Wednesday and short Saturday, just swap Thurs for Friday allowing you to run a few more mp miles.

Tue bike

Wed 6/7 easy

Thu 6-8 with 4@mp

Fri off

Sat 2

Sun race!

Just a tweak to what you were already thinking

From derhammer on Tue, Apr 24, 2012 at 09:29:36 from 192.156.110.39

Remind me not to run track intervals with you. ;-)

From derhammer on Tue, Apr 24, 2012 at 09:34:02 from 192.156.110.39

you may want to run 2-3 MGP miles, I can't remember what Pfitz has in his plan for the last week, but I think it was only 2-3 miles. It could go both ways, if you feel great then your confidence will be high, and if those miles feel hard for some reason it might be the opposite. I think that is another reason the keep the MGP miles on the low side. Just a thought...but hey, I just ran a 4 hour marathon so take what I say with a grain of salt. :-)

From Dave S on Tue, Apr 24, 2012 at 09:58:26 from 69.170.115.216

I don't think I would like to do 400s with you either. That pace would about kill me.

Personally, I usually cut out all of my cycling during the last week of marathon taper. I mainly do some shorter runs with at least a couple of them with some quicker running. Good luck!

From flatlander on Tue, Apr 24, 2012 at 10:10:54 from 198.207.244.102

IJR, those look great, especially for that speed at that heart rate. Just stay conservative and you should have a great result on Sunday.

From I Just Run on Tue, Apr 24, 2012 at 10:21:34 from 67.79.11.242

Thanks for the suggestions. I'm going to try and ride this evening, rest Wednesday, run Thursday with a few MGP miles, rest on Friday and try for a couple of easy miles on Saturday (although I will be traveling all Saturday and may have to skip that day).

The weather says it will be 51 degrees at the start of the race:-)

I like track intervals :-)

From DLTheo on Tue, Apr 24, 2012 at 10:37:45 from 155.130.107.41

Great workout IJR, should be light enough to not tire you out for this weekend, but give you some good speed to rev up those muscles!

From SlowJoe on Tue, Apr 24, 2012 at 11:51:03 from 155.219.241.10

Nice 400s, you are primed and ready. The only time I go that fast is when I'm driving.

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