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November 21, 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
3.500.000.003.006.50

This was the first day of  my 16 weeks marathon training. I am doing the RLRF training again with possibly a few tweeks. I will be comparing each these training runs to last years training for comparison.

Todays run was good considering I just finished a cycling time trial on Saturday. Avg. time was 3 sec. less and HR was 4 bpm less.

11/5/2011 (First Day of Marathon Training)
Mile Time HR HR % Max HR
1.5 Warm-Up @ 8:05, 141 HR  
1 6:17:00 158 85% 165
  1.5 Min. Recovery  
2 6:15:00 160 86% 170
  1.5 Min. Recovery  
3 6:16:00 161 87% 171
2 Cool-Down @ 8:11, 151 HR  
   
   
   
   
   
   
         
Total 18:48:00 160 86%  
Pace 6:16:00   Total Miles 6.5
High School Track
54º - 87% Humidity
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down

“That’s also why you pay taxes—so that an orderly way of life can be maintained. Fulfill your obligations as a citizen. Pay your taxes, pay your bills, respect your leaders.” Romans 13:6

Saucony Cortana (Blue) Miles: 6.50
Comments
From SlowJoe on Mon, Nov 05, 2012 at 18:12:55 from 69.131.141.92

Nice repeats, those are speedy.

From Tom K on Tue, Nov 06, 2012 at 07:02:09 from 71.228.90.171

Hi, I'm new around here.

Do you have a target for your heart rate to be by the end of the recovery time? Is the length of the recovery time determined by your goal resting heart rate? I haven't done many intervals in my training. I'm just curious how you establish your plan. I have just been going again, when I feel rested, within reason. I agree, those times are speedy.

From I Just Run on Tue, Nov 06, 2012 at 08:30:48 from 67.79.11.242

Thanks Joe,

I'm hoping for some miraculous improvement this year that will propel me to the sub-3 catagory :-)

Hi Tom,

Welcome to the blog! First off, I'm pretty new to running. I've only been running 2-1/2 years so I'm sure not an expert. You'll see in my blog entry that I almost always log details including times, HR, weather etc. I'm a little obsessed with the details but I like to go back and compare as much as I can to previous runs. This run is actually the very first of a 16 week training cycle outlined in the Run Less Run Faster program. I did the exact same thing last year so I have all of the records to compare. My target marathon goal for this training program is 3:15 and all of the paces and runs are outlined for that goal. Last year I didn't hit my goal in the marathon but I did run a super fast half marathon. You can go and read my race reports and see both the 3M Half and the Ft Worth Cowtown full reports. (I kinda flubbed up the Ft Worth race :-(

Anyway, back to the HR question. I really don't pay attention to my HR between intervals, I just try and go by the recovery time recommened in the training progarm. In this run, as you can see, I took 1.5 minutes instead of the 1 minute recommended. I did look back, since you made me curious, and found that my HR dropped from 170 to 110 after the second interval within that 1.5 minutes.

I have run enough and figured out a lot about my HR. For example my resting HR is 32 and max is 180 so about 140 is a recovery HR for me. (I think my HR is a little odd for my age, 52), and I'm sure yours will be much different. All I can say is HR is a decieving thing. It makes you think you are working much harder than you really are. When you think you have figured it out you then may realize that that pesky little heart muscle only workes as hard as you make it and it makes you suffer greatly in the process :-) Have fun trying to figure it out!

Run Fast...Run Long!

From Tom K on Tue, Nov 06, 2012 at 09:53:11 from 71.228.90.171

So, you set a goal for @ 1 minute rest. Then, when time's up, you start running, "ready" or not, right?

From I Just Run on Tue, Nov 06, 2012 at 09:57:25 from 67.79.11.242

That's right, it's supposted to be 1 minute but I'm a wimp and I would walk in a circle at the starting line for an extra 30 seconds :-( I guess I need a coach to push me a little harder!

From derhammer on Wed, Nov 07, 2012 at 08:34:45 from 64.245.52.2

Nice job, IRJ. Nice to see the improvement. Did you run these on the track or road? Just curious.

What are your plans for 3M - are you coming up the day before the race?

From I Just Run on Wed, Nov 07, 2012 at 09:39:27 from 67.79.11.242

Thanks DR, it felt good. I ran this on the HS track so it should be pretty accurate.

My plan is to ROCK the 3M this year and win my age division. I only need to cut 10 minutes off my time to do that :-)

Since I only live about an hour away I'll just drive up that morning.

From derhammer on Wed, Nov 07, 2012 at 09:54:57 from 64.245.52.2

Make sure you read the website again. It specifically says no packet pickup the day of the race. If you need me to pick up your packet for you then let me know. I can then give it to you the morning of the race.

From I Just Run on Wed, Nov 07, 2012 at 09:56:53 from 67.79.11.242

Oh yeah, I remember that from last year. I'll probably just come up the day before to check out the expo, have dinner etc. and then come home. Thanks for the off. Maybe we can meet up again this year!

From derhammer on Wed, Nov 07, 2012 at 10:54:34 from 64.245.52.2

We should plan on getting a bite to eat together.

From I Just Run on Wed, Nov 07, 2012 at 11:03:58 from 166.147.72.17

That would be great!

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