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June 17, 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:

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

Upcoming Races: 

  • Boston Marathon March '20 Not Going, Callie didn't make the cut! :-(
  • Boston 2020

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), Callie 27 (TCU University, Married and Runner).

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

I started runnin in the spring of 2010.

I Just Run               

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 496.95
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: 934.00
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
5.000.000.002.007.00

Work-out #2...RLRF Program. Everything was good but it still felt a little harder than I though it should feel. I briefly thought about running 3 tempo miles but at the end of 2 I decided I wasn't ready for that!

I went back and read up on how to do a Tempo Run and I'm actually doing it wrong. It says you should "gradually increase during the easy miles, so that you are close to tempo pace by the end of the warmup". As you can see I just ran slow and then sped up for the two miles. I also took a couple of minute breather after the 2 fast miles, before I started my 3 cooldown miles. No wonder I can't run a 3:16 marathon, I'm doing it all wrong :-( ...And what is warmup and cooldown pace anyway??

5/23/2012
Mile Time HR HR % Max HR
1 8:30:00 142 74%  
2 8:49:00 150 79%  
3 6:41:00 156 83% 165
4 6:40:00 170 93% 177
5 8:38:00 151 80%  
6 8:22:00 157 84%  
7 8:32:00 160 86%  
0.25 Cool-Down    
Total 42:51:00 152 80%  
Pace 8:34:12   Total Miles 7.25
Tempo Miles 13:21:00 163 88%  
Pace 6:40:30      
Small Loop +
70º -90% Humidity - 10 mph Wind
Target:
Tempo Run, 2 Warm-up, Stretch, 2 @ 6:45 pace, 2 Cool-down

Notes:
I was thinking this run would be easier. Everything felt good, it just took more energy than I thought it would.

Mark 7:8-10

You have let go of the commands of God and are holding on to the traditions of men.”

And he said to them: “You have a fine way of setting aside the commands of God in order to observe your own traditions! 10 For Moses said, ‘Honor your father and your mother,’ and, ‘Anyone who curses his father or mother must be put to death.

Saucony Ride 4 Miles: 7.00
Comments
From Rye on Wed, May 23, 2012 at 15:22:55 from 174.27.110.3

Ditto

From rAtTLeTrAp on Wed, May 23, 2012 at 18:31:27 from 24.18.125.122

I ate a banana this morning before I left. Have you tried that? :)

From flatlander on Wed, May 23, 2012 at 20:47:36 from 76.31.26.153

Just getting caught up a little bit, I really like all your fast stuff, looking very good.

From I Just Run on Wed, May 23, 2012 at 20:50:25 from 166.147.72.151

I like bananas and running fast :-)

From Carl on Thu, May 24, 2012 at 00:39:26 from 216.161.242.12

Nice job! Some days tempo runs will be harder than others. Make sure your percieved effort is "comfortably hard". Good job cutting out that 3rd mile... you'll get there when your body's up to it.

My warmups are as slow as they need to be. They usually last 10-15 minutes and progressively get faster until I'm running at my normal easy pace. Sometimes my first mile is 9:30 to 10 minutes!

Cooldowns only need to be slow enough and long enough so that you are not breathing heavily when you stop.

From I Just Run on Thu, May 24, 2012 at 08:01:58 from 67.79.11.242

I don't really comprehend the words comfortably and hard together :-) I think I could have pushed myself for another mile but I would have been really hurting. This run makes me wonder about running a sub-20 5K this weekend. I think I need to avg 6:26. That seems very difficult after this run.

I suppose I need to run my cool-down miles a little easier because, as you can see, my HR rose and didn't fall at the end. Cool-down seems like such a wast as my HR drops about 40 beats after a minute of stopping.

From Carl on Thu, May 24, 2012 at 09:04:51 from 24.19.78.45

Yah, "comfortably hard" is an oxymoron, but you'll figure it out. Tempo runs should be at a pace that you could hold for about an hour (if it was an all out effort). You were probably running too fast, or you were not rested enough, or the environment was not accomodating (hot and humid?).

From SlowJoe on Thu, May 24, 2012 at 10:28:55 from 155.219.241.10

Good tempo. Gotta remember it's getting hot out there - I'm always 10-20 seconds slower in the summer depending on how bad it is outside... Your w/u and c/d paces look right to me.

From derhammer on Thu, May 24, 2012 at 11:37:55 from 64.245.52.2

Doesn't the RLRF have 3 tempo paces? I think I remember that from the 5k training plan I was looking at. It is all about the intent of the workout. A true tempo should be a bit faster than 1/2 marathon pace. But again, the RLRF program is agressive with their paces. So if you are following that plan you need to stick to those paces. At the sametime, Joe made a great point about the heat. You may need to back off 10-20 seconds. Anyway, "easy" can be whatever you want it to be so long as it doesn't negatively effect your workout. Before workouts I will never run faster than the high end of my base pace. After some workouts I am lucky to maintain recovery pace. No one can give you a concrete answer because there isn't one - running is art and science. As far as breaking 20 mins - go back and look at those mile repeats you did recently. That should give you all the confidence that you need.

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