High-Octane

Austin 3M Half Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesI Just Run's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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 thatday!

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(9:11pace) 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
  • 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)TempleArmyMarathon BQ 4/21/13
    • 3:27:24(7:55pace) Boston Marathon BQ4/21/14
    • 3:18:40(7:35pace) CIM MarathonBQ 12/7/14
    • 3:33:07(8:08pace) San Antonio R&RMarathon BQ12/7/16
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12

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:

  • Either Ft Worth Cowtown Marathon or The Woodlands Marathon in February '18

Long-Term Running Goals:

  • Run Sub-18:00 5K
  • Run Sub- 3:10 Marathon
  • Compete in a Full Iron Man
  • Win 1st in the World Series Team Roping Finals

Personal:

Married, two kids Kirby 23(Baylor University), Callie25(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: 17.35 Month: 105.20 Year: 105.20
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 139.32
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 396.02
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 906.00
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 181.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.4083.3513.000.00189.75
2012 Stationary Bike Miles: 34.80Saucony Cortana (Blue) Miles: 78.60Saucony Ride 4 (Orange Heel) Miles: 93.05Brooks Racer ST 5 (Race Shoes) Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I took a couple of days off after my 20 mile run on Sunday. My left knee was bothering me. Actually both knees were a little sore but the left one was much worse. (Today the right knee is perfect.)

I don't want to say this but it sorta felt like it did when I had the bone spur break off and floating in my knee. There seemed to be a lot of grinding and popping when I bent my knee. In some positions there is no pain at all and walking does not seem to bother it. Over the last two days it seems to be getting better. I'm hoping it's not a bone spur and I can be back to full speed soon and not have much of a setback.

Today I decided to go to the gym and do some cross-training and see how my knee would feel. I first rode the stationary bike for 20 minutes (6.35 miles). I'm out of shape for riding :-(  Then I ran on the elipitical machine for 20 minutes (2.5 miles @ 8:00 pace). I hate that machine! Then, since my knee was feeling good, I ran on the treadmill for 20 minutes (2.5 miles @ 8:00 pace). Lastly I lifted weights for 20 minutes (chest, back, sholders). I'm going to be sore from this :-(

During the run my knee didn't really hurt much. There was a slight twinge but it didn't seem to get any worse so I continued to run. After the run the knee felt fine.

Hopefully I will get over this quickly. I'm thinking of doing this same training for a couple more days before I go out on the road and run again.

Philippians 2:9-11

Therefore God exalted him to the highest place
    and gave him the name that is above every name,
10 that at the name of Jesus every knee should bow,
    in heaven and on earth and under the earth,
11 and every tongue confess that Jesus Christ is Lord,
    to the glory of God the Father.

2012 Stationary Bike Miles: 6.35
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Gym day again. I'm not really sure how my knee felt since I took three ibuprofen last night. Today I rode the stationary bike for 30 minutes (9.75 miles), elliptical hell (as Lily would describe it. I really hate that machine. I'd like to know who the idot was that invented it! Oh...for 30 minutes 3.6 miles and then ran for 30 minutes (4 miles) on the treadmill.

I could actually fee a tweak in my knee for most of the run but it didn't get any worse so I just kept running. There was no pain at all during the other two activities. I guess I'll do this same workout again tomorrow. I really hope this problem goes away before Sunday, I need to get in another long run.

Nahum 1:3

The Lord is slow to anger and great in power, and the Lord will by no means clear the guilty. His way is in whirlwind and storm, and the clouds are the dust of his feet.

2012 Stationary Bike Miles: 9.65Saucony Cortana (Blue) Miles: 7.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Trying another day at the gym in hopes my knee gets better.

9.6 miles on the bike @ 30 min., 4 miles on the elliptical @ 30 min. and 4 miles on the treadmill @ 32 min. (7:30 pace).

I'm still hoping to attempt a long run (20 miles)  this weekend. I may just load up on vitamin I and attempt it.

Proverbs 14:12

12 There is a way that seems right to a man,
    but in the end it leads to death.

2012 Stationary Bike Miles: 9.60Saucony Cortana (Blue) Miles: 8.25
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

My knee seems to be getting better but still has some pain. I now believe it's just an overuse injury and not a floating bone spur. The cross-training (combo of spinning, elliptical and treadmill) did not seem to aggrivate it any more and it is actually getting better. I'll probably do the same workout this week although I'd really like to get out and run some intervals and a tempo run in preparation for the Half Marathon on Sunday.

I really wasn't sure what I was going to run today because of my knee. But I did know I wouldn't run 20, as I originally planned, since everyone advised against it. I got up at 5:30 to give myself plenty of time to run some substantial miles anyway. I had predetermined that if my knee started hurting (got any worse) that I would just stop at whatever milage, but as I ran it didn't seem to get worse so I just kept going. During my run miles 7,8,9 seemed really hard. There are some rolling hills in those miles and my legs just seemed to want to quit, they got really heavy and stiff. I pushed through and actually felt much better on miles 11,12,13. I hope this is not any indication how I'll feel at the race on Sunday. I'm hoping to run a 6:45 pace but it seems impossible in my mind right now since that's a full minute faster than today's run.

I was supprised to find out, after I completed this run, that this run is exactly what my training schedule had for next week's long run (15 miles @ 7:46) and I hit it right on the mark. :-)

1/6/2013
Mile Time HR HR % Elevation
Gain
1 7:27:00 140 72% 70
2 7:32:00 152 80% 115
3 7:52:00 152 80% 93
4 7:41:00 151 80% 44
5 7:41:00 150 79% 33
6 7:43:00 149 78% 42
7 8:19:00 152 80% 118
8 7:45:00 150 79% 91
9 7:54:00 152 80% 70
10 7:57:00 150 79% 76
11 7:55:00 155 82% 98
12 7:55:00 155 82% 147
13 7:42:00 155 82% 54
14 7:45:00 155 82% 27
15 7:30:00 159 85% 76
   
Total 116:38:00 152 80%  
Pace 7:46:32   1152' Elevation Gain  
Where Run - Smallville, Small Loop & Smallville again to make 15 miles.
Weather - 32 Degrees
Target:
Long Run - 15 Miles @ 7:41
Note:
My knee was just slightly hurting. Afterwards not any worse. This was supposed to be a 20 mile day but I opted for 15 since I have the 3M Half Marathon next Sunday.

Psalm 90:14

Surprise us with love at daybreak;
then we’ll skip and dance all the day long.

Saucony Ride 4 (Orange Heel) Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.250.000.008.25

Gym day, just trying to let my knee get better.

1/8/2013
Mile Time  
9.2 30 Min. Stationary Bike  
4 30 Min. Eliptical  
4.25 30 Min. Treadmill  
      Total Miles 8.25
SMAC Gym
Indoor
Target:
30 min. each exercise. Knee still has pain.

Jeremiah 17:14
Heal me, O LORD, and I shall be healed; Save me, and I shall be saved, For You are my praise.

2012 Stationary Bike Miles: 9.20Saucony Cortana (Blue) Miles: 8.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.002.000.004.25

Ran in the evening.

.75 Slow, 1 Mile @ 6:50, .75 Slow, 1 Mile @6:29,  .75 Slow = 4.25 Miles Total

Knee was ok.

Saucony Ride 4 (Orange Heel) Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.500.000.0010.00

Gym.

7.5 miles @ 7:30 pace, 2.5 miles on elliptical.

Knee hurt a lot after the run.

Isaiah 41:10

10 So do not fear, for I am with you;
    do not be dismayed, for I am your God.
I will strengthen you and help you;
    I will uphold you with my righteous right hand.

Saucony Cortana (Blue) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My knee was really bothering me yesterday evening but this morning it feels a lot better.

Yesterday it hurt just to touch it and hurt even worse when I bent it back. The pain is a streching and grinding on the top and front of my kneecap. I'm sure it's just an overuse thing. It came on when I got the bright idea to "catch up" on my milage a couple of weeks ago (I had gotten behind because of my travel and busy schedule).

I would probably drop out of the race on Sunday if I weren't already entered. I'm still going to go into the race to try and beat last year's time.

I don't think I'm going to run any more this week unless I do a mile or so tomorrow just to get a feel for race pace.

Thanks for all your encourgment and advice!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

4.2 Easy/Slow Miles

Saucony Ride 4 (Orange Heel) Miles: 4.20
Comments(9)
Race: Austin 3M Half Marathon (13.1 Miles) 01:32:23, Place overall: 261, Place in age division: 18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Sometimes you just feel human!

Ha ha…I’m having a hard time writing this Race Report. I can’t decide if I’m happy or disappointed about the results. A month ago I really thought I would be able to run around a 6:45 pace. My training was going well and I was feeling really strong but then my knee started giving me trouble. When that happened I had to scale back on my training and my confidence started to fade.

Even so, I went into this race with the intention of running a PR and started out on a pace to set myself up for that. (More details on that later in the report.)

The morning of the race was cold and windy but luckily dry. It was about 35 degrees with wind gust between 15-20 miles per hour. With my Reynolds Syndrome I am always afraid of getting too cold but I quickly realized I overdressed. I wore all of my heavy Underarmor, heavy beanie another shirt and shorts and two pair of gloves. I was sweating after only a couple of miles and halfway through the race I felt like I was completely soaked with sweat.

Here’s how the race played out:

Mile 1: I started out the race near the 1:30 pace group. As the gun went off I kept pace with the crowd feeling pretty good. The entire crowd seemed to move in unison with very little jockeying for position. As I ran along in this first mile I was trying to just relax and breathe. I was feeling good in this mile and somewhat confident I could keep up a good pace. The first mile came in exactly where I wanted at 6:51.

Mile 2: Was even a little better at 6:45. I didn’t mean to run that fast on the second mile but I was happy to see the time.

Mile 3: Came in at a smooth 6:46 and I was feeling good.

Mile 4 & 5: I slowed slightly on these miles to 6:52 and 6:53 but felt like I was right where I wanted to be at this point in the race.

Mile 6: I dropped to a 7:03 but I wasn’t alarmed since I had stopped and gotten a good drink of Gatorade (this probably took 10 seconds). My plan was to stop and walk a couple of times in the race to make sure I refueled properly. (This seems to work best for me instead of trying to run and drink at the same time.)

Mile 7: I was back on pace at 6:53 and now feeling like I might really be able to pull off a PR.

Mile 8: For some reason I started to fade in the second half of this mile. I remember feeling very disappointed when I saw my Garmin flash 7:11 at the end of the mile.

Mile 9: Going into mile 9 I started to get a little concerned as suddenly I was feeling very tired and fatigued. I decided to slow to a walk, eat a Gu and drink some Gatorade in hopes this would revive me and give me a boost to finish the race. After doing this I just couldn’t seem to get my legs moving and the mile came in at 7:25. Oh no, I’m in trouble!

Mile 10: I tried to push but just didn’t seem to be gaining any time. The mile came in at 7:06 L

Mile 11: This is the mile when my heart really dropped. The pesky 1:30 pacers came running past me chanting something like “longer than 1:30 is way too slow”. Ahhhh I’m beginning to hate pacers! I think I gave up on this mile and my 7:24 time reflected that. I’ve never had so many runners pass me as did in this mile.

Mile 12 & 13: I just cruised along feeling sorry for myself and watching more runners pass me by. Ran a 7:09 and a 7:08

Last .1: At this point I got sick and tired of being passed so I kicked in another gear and pushed to the end. I passed about 7-8 runners before I crossed the finish line. Time for the .01 (Garmin read .15) was 0:56.

Official Time: 1:32:23

Age Group: 18th / 215

Overall: 261 / 5025       

Little Details:

My knee didn’t really bother me at all during the race. I took several Ibuprofen the night before and then again before the race. After the race and gradually throughout the day my knee began to hurt more and more. Today it is finally getting better. I believe by tomorrow it will feel good enough to run but this is the cycle I’ve been going through for a while. I am starting to worry that I may fall too far behind in my training for the Ft Worth Marathon in six weeks.

More Information:

Below is a chart showing my six half marathon races. One thing I noticed is that my overall HR was lower in this race than any of the others. As I look back at the details of the race I see that my HR actually started dropping after mile 5. So what does this mean? Maybe I just wasn’t putting out enough effort? In all my other races my HR continued to climb throughout my race to the end. Also, this was the first half marathon that I did not run a negative split on the second half of the race.

Date

Race

Pace

HR

2/20/2011

Livestrong Half Marathon - Austin

7:48:24

165

3/6/2011

Moe's Better Half Marathon - San Marcos

7:20:57

164

10/29/2011

Marathon for Adoption - Gruene, TX

7:19:19

166

1/29/2012

Austin 3M Half Marathon

6:52:36

165

10/28/2011

Marathon for Adoption - Gruene, TX

7:08:33

165

1/13/2013

Austin 3M Half Marathon

7:03:08

161

  Here is my full spreadsheet with splits and HR:

Austin 3M Half Marathon

1/13/2013

Mile

Time

HR

HR %

 

1

6:51:00

148

78%

 

2

6:45:00

159

85%

 

3

6:46:00

164

89%

 

4

6:52:00

164

89%

 

5

6:53:00

164

89%

 

6

7:03:00

162

87%

 

7

6:54:00

161

87%

 

8

7:11:00

162

87%

 

9

7:25:00

161

87%

 

10

7:06:00

159

85%

 

11

7:24:00

159

85%

 

12

7:09:00

163

88%

 

13

7:08:00

164

89%

 

0.1

0:56:00

173

95%

 

Total

92:23:00

161

86%

 

Pace

7:03:08

 

 

 

35º - 15-20 mph wind

263 out of 5025 runners

 

 

 

18th out of 215 in my age group

 

 

Final Thoughts:

Lastly, as I look at all my half marathon times (including this one), I realize that I should be able to run below 3:20:00 in a full marathon with ease and probably closer to a 3:10:00 with the right training and execution. I should be and am grateful God has given me the health and ability to run and accomplish these goals!

Psalm 150:1-6

   Hallelujah!
Praise God in his holy house of worship,
    praise him under the open skies;
Praise him for his acts of power,
    praise him for his magnificent greatness;
Praise with a blast on the trumpet,
    praise by strumming soft strings;
Praise him with castanets and dance,
    praise him with banjo and flute;
Praise him with cymbals and a big bass drum,
    praise him with fiddles and mandolin.
Let every living, breathing creature praise God!
    Hallelujah!

Brooks Racer ST 5 (Race Shoes) Miles: 13.10
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

After three days off my knee was feeling pretty good so I went to the gym and rode the elliptical for 9 miles at a fairly easy pace. We'll see how it feels later in the day.

Romans 12:12
Be joyful in hope, patient in affliction, faithful in prayer.

Saucony Cortana (Blue) Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

I may have found a good mix to compensate for my knee issue.

2 miles Elliptical, 2 miles Run, 2 miles Elliptical, 2 miles Run, 2 miles Elliptical ... ran out of time.

Two miles is about where I can feel my knee start to complain, then it goes away with the elliptical work. I know this is not anywhere what I need to be doing but at least it's progress.

I may try to run 3-4 on the road tomorrow.

Philippians 2:10-11

10 that at the name of Jesus every knee should bow,
    in heaven and on earth and under the earth,
11 and every tongue confess that Jesus Christ is Lord,
    to the glory of God the Father

Saucony Cortana (Blue) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

The weather was great this morning at 35 degrees, slightly foggy and no wind. I wanted to run more than 5 miles but I'm afraid my knee might not like it.

7:36  -  162 hr

7:55  -  154 hr

7:22  -  152 hr

7:47  -  155 hr

7:06  -  160 hr

Avg: 7:34  -  156 hr

 It's funny how my HR goes high on the first mile sometimes and then drops. I guess I'm just excited about running.I'm hoping to run 10-12 miles tomorrow. 

Saucony Ride 4 (Orange Heel) Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Today was a odd run. My knee was a sore so I ran easy for 8 miles and then all of a sudden it quit hurting all together....so then I ran fast! No pain whatsoever during the fast miles and even after for a couple of hours then the cycle started to repeat. Now my knee is sore again. I don't know much about how to determine exactly what the pain is but I believe it's a floating bone spur. When it get in the right position I can't feel it at all and then when it floats in the wrong spot it hurts. When I quit running, hours after, it starts to get sore from the grinding it did while i ran. It feels alot like the last time I had a floating bone spur. That's my self diagnosis... :-)

Mile

1  -  8:36

2  -  8:51

3  -  8:31

4  -  9:26

5  -  8:31

6  -  8:48

7  -  8:34

8  -  8:46

9  -  7:18

10  -  7:08

11  -  6:55

12  -  7:03

Avg Pace:  8:13

No HR information as the monitor wasn't working but I know I was pushing it he last 4 miles! I could not have kept up the pace much longer.

 

I have no idea where I am in my training and condition right now. I really need to run a 20 miler to figure that out but I'm not sure what that will do to my knee. 

Saucony Ride 4 (Orange Heel) Miles: 12.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.500.000.0011.00

So yesterday I started getting some swelling on my kneecap. This hasn't happened before but it could be several things. One is I haven't taken any Ibuprofen for a while or it could be increased irritation but there is no additional pain. The pain is only when I bend my knee, not when I strike the ground with my foot.

I decided to go ahead and workout/run today so I went to the gym and did alternating elliptical and run (2/2/2/2/2/1.5/1.5). Was planning on 12 althogher but I ran out of time. No rest between and the runs were 7:30/1% incline.

Proverbs 12:26
The godly give good advice to their friends; the wicked lead them astray.

Saucony Cortana (Blue) Miles: 11.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

For the first time in 3-4 weeks my knee didn't start hurting more as the day went on yesterday! Yeah, I'm thinking it's really on tne mends. I was taking today off and running a little longer tomorrow so I'm hoping for a good run. I'ts been almost four weeks since my knee first started hurting so if it is a bone spur I should be on the downhill side of it. I'm hoping to really test it on my next couple of runs and see how it holds up.

1 Corinthians 15:58
Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.606.000.000.0020.60

I would call this run successful although I wish it were faster. I decided to go ahead and run my 20 miler and test out the knee and endurance today rather than wait until the weekend or early next week. I'm going to a roping competition this weekend so I probably won't be able to run then anyway. My knee felt really good yesterday and before I started running. During the run it had a little pain so for the first 10 miles I just ran at a slow pace and made sure it didn't get any worse. Miraculously at mile 10 the pain went completly away. This is what happend on a couple of my other runs lately. At that point I started increasing the speed and at mile 14 I decided to try and complete the run at my "real" desired marathon pace. As you can see the paces are all over the place as the loop I run is somwhat hilly and there are a few times I slowed to a walk for a few seconds to get a good drink.

I looked at my RLRF training book and found that a 20 mile 8:11 pace training run is very close to what you would run six weeks out if you were aiming for a 3:20 marathon. So, I guess I'm happy with that when I consider all the circumstances.

Darn HR monitor quit woring again, I would really like to know that information on this run!

1/24/2013
Mile Time HR HR %  
1 8:16:00 139 72%  
2 8:34:00 145 76%  
3 8:26:00 147 77%  
4 8:25:00 145 76%  
5 9:01:00 146 76%  
6 8:28:00 145 76%  
7 8:50:00 HR Monitor
Not Working
Refill Bottles
8 8:14:00  
9 8:32:00  
10 7:56:00  
11 8:03:00  
12 8:46:00  
13 7:59:00  
14 8:22:00 Refill Bottles
15 7:40:00  
16 7:46:00  
17 7:21:00  
18 7:43:00  
19 8:13:00  
20 7:11:00  
   
   
Total 163:46:00   Total Elevation Gain 1750
Pace 8:11:18      
Where Run - Small Loop Clockwise 3X
Weather - 61 degrees, Foggy, 75% humidity
Target:
Long Run - 20 Miles @ 7:56
Notes: First long run since my knee started giving me problems 3 weeks ago so I took it very easy for the first half of the run.

Heart Monitor started acting up after 6 miles.


Probably posted this verse before, but it's a good one:

Romans 5:3-4

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,

Saucony Ride 4 (Orange Heel) Miles: 20.60
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Went to the gym today for a rocover workout after my 20 miler yesterday. I actually felt pretty good and my knee is no worse than before the long run. I ran the ellipitical and treadmill 2/1/2/1 with the tm @ 7:30 pace. I might get to run the weekend but it will be short if I do.

Saucony Cortana (Blue) Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

Not really a very good run but I finished. I was hoping to run below 7:30 but that sure wasn't happening. It was hot, humid and windy and I labored to even keep this pace.

1/28/2013
Mile Time HR HR %  
1 7:35:00 HR Monitor
Not Working
 
2 7:33:00  
3 7:32:00  
4 7:35:00  
5 8:08:00  
6 7:30:00  
7 7:54:00  
8 7:37:00  
9 7:55:00  
10 7:44:00  
11 7:57:00  
12 8:35:00  
13 7:46:00  
14 7:37:00  
Total 108:58:00 0 0%  
Pace 7:47:00      
Where Run - Small Loop Clockwise 2X
Weather - 70 degrees, 80% Humidity, 19 mph Wind
Target:
Long Run - 14 Miles @ 7:30
Note: This run was much harder than it should have been.


1 Corinthians 15:58

58 Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

Saucony Ride 4 (Orange Heel) Miles: 14.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.000.008.50

8.5 miles on the TM in the hot gym today. I was planning on running on the elliptical but  two out of three were broken and someone beat me to the one that worked.

1/29/2013
Mile Time HR HR %  
1 7:30:00 133 68%  
2 7:30:00 141 73%  
3 8:30:00 135 69%  
4 8:30:00 137 70%  
5 9:00:00 136 70%  
6 9:00:00 138 71%  
7 8:30:00 137 70%  
8 8:30:00 145 76%  
0.5 3:45:00 155 82%  
   
   
   
   
       
Total 70:45:00 148 76%  
Pace 8:19:25      
Where Run - TM at Gym
Weather - 70 degrees, 80% Humidity, Doors open
Target:
I don't know.

I think my Cowtown marathon is going to suck! I'm not very conficent right now.

Psalm 25:16-17
“Turn to me and have mercy on me, because I am lonely and hurting.
My troubles have grown larger; free me from my problems.”

Saucony Cortana (Blue) Miles: 8.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Cross-training today - 9 miles Elliptical.

I'm going to try and jump back into my actual training schedule tomorrw with a 7 mile tempo run and a 20 miler on Saturday. I am calling my knee "good" now since almost all of the pain has gone away. Just like the last bone spur it took 5 weeks to heal and although very painful for a while went away quickly.

Revelation 21:4

"And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away."

Saucony Ride 4 (Orange Heel) Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.007.000.009.00

Okay, I jumped back into my training schedule today. This run is a set up for a 20 miler on Saturday. I seemed to be feeling pretty good and was able to run a little faster than what was on the schedule and without too much stress. We'll see how the Saturday run goes. My knee problem has almost completly gone away.

It was cold today at 29 degrees!

1/31/2013
Mile Time  
1 Warm-Up @ 9:00 Pace  
1 7:30:00  
2 7:28:00  
3 7:28:00  
4 7:25:00  
5 7:16:00  
6 7:05:00  
7 6:47:00  
1 Cool-Down @ 9:00 Pace  
   
   
   
       
Total 50:59:00     Elevation Gain 600'
Pace 7:17:00      
Small Loop + Smallville
30º - 30% Humidity - Light Breeze - 6:00 AM
Target:
Tempo Run - 1 Mile Easy, 7 Miles @ 7:26.
Note: The first 2-3 miles I didn't think I would do very well on this run but the further I went the more confident I got.
My heart monitor is not working so I don't have that data :-(
Felt good after the run.

Job 38:29

22-30 “Have you ever traveled to where snow is made,
    seen the vault where hail is stockpiled,
The arsenals of hail and snow that I keep in readiness
    for times of trouble and battle and war?
Can you find your way to where lightning is launched,
    or to the place from which the wind blows?
Who do you suppose carves canyons
    for the downpours of rain, and charts
    the route of thunderstorms
That bring water to unvisited fields,
    deserts no one ever lays eyes on,
Drenching the useless wastelands
    so they’re carpeted with wildflowers and grass?
And who do you think is the father of rain and dew,
    the mother of ice and frost?
You don’t for a minute imagine
    these marvels of weather just happen, do you?

Saucony Ride 4 (Orange Heel) Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.4083.3513.000.00189.75
2012 Stationary Bike Miles: 34.80Saucony Cortana (Blue) Miles: 78.60Saucony Ride 4 (Orange Heel) Miles: 93.05Brooks Racer ST 5 (Race Shoes) Miles: 13.10
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):