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Ft. Worth Cowtown Marathon

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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: 34.50 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
36.0778.2014.622.10130.99
Condor Flight (Road Bike) Miles: 47.50Saucony Ride 4 Miles: 70.172012 Stationary Bike Miles: 63.00Saucony Kinvara 2 (Race Shoes) Miles: 50.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-Training Day:

Today was the first day in...Uh, I don't know? The weather was good, about 70 degrees. 

26.5 Miles @ 19.1 MPH  -  HR = 142 Avg.                                                                                                                                                                                                                       I'm curious how my legs will feel in the morning when I go out and run my Tempo Run. Hopefully they will feel okay. That's one problem with biking as the cross-training day (before a key workout), it's always the evening before and doesn't allow for a full 24 hours of recovery.

John 15: 1-2

"I am the true vine, and my Father is the gardner. he cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful." 

Condor Flight (Road Bike) Miles: 26.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.827.000.000.008.82

Let's see... Race on Sunday, fast track repeats on Tuesday, 26 fast bike miles Wednesday evening, BIG steak Wednesday night, 65 Degrees and drizzling, soaking wet and  carring 32 oz of water on my Tempo Run = Hard Tempo run this morning.

But...I did meet the perscribed pace and distance for my Tempo Run!

Target was: Tempo Run - 1 Mile Easy, 7 Miles @ 7:26.

2/5/2012

Mile Time HR HR %  
1.82 Warm-Up @ 9:00 Pace  
1 7:13:00 143 74%  
2 7:19:00 158 85%  
3 7:26:00 164 89%  
4 7:36:00 165 89%  
5 7:23:00 166 90%  
6 7:21:00 166 90%  
7 7:23:00 172 94%  
   
   
   
   
       
Total 51:41:00 162 87%  
Pace 7:23:00      
Small Loop + Smallville
65º - Drizzle

Proverbs 23:20-21

20 Do not join those who drink too much wine
   or gorge themselves on meat,
21 for drunkards and gluttons become poor,
   and drowsiness clothes them in rags.

Saucony Ride 4 Miles: 8.82
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today didn't start out very good. I got up at 5:30 to go to the gym only to find that my truck wouldn't start. I had some problems with it a few weeks ago and, at that time, put two new batteries in it. After a few minutes I decided to put the battery charger on it and go back to bed for a little while and call todays workout off.

I went back and looked at the results of my 3M Half Marathon race on Sunday and found that they revised my time to 1:30:09 (it was 1:30:10)...woo..hoo...! I also figured out that, because the official timing was "gun time" and not "chip time" that I actually beat the guy that ran in 7th place. I also realized that there was only 2 min between 7th and 14th place. Now I'm thinking all of those guys (in my age group) started running with the 1:30:00 pace group and just picked up the pace after a while. That's probably why I never saw the 1:30:00 pace group. Anyway...next year I'll be 1:25:00 and be in the top three!!

Tomorrow is my last 20 miler before the Cowtown Marathon on February 26. I really need to do well on this last long run to feel confident for the race. It appears it will be raining when I run in the morning so that will add a slightly negitive factor to the run. The RLRF program has a gradual 3 week taper starting after this run. I'm getting a little nervous  about the race and already thinking I shouldn't be tapering off so early...But I'm going to stick with the plan, see it through, and access the overall success of the training after the race.

2 Chronicles 15:7

7 But as for you, be strong and do not give up, for your work will be rewarded.”

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

I really don't know if I should be happy or unhappy about this run. It seems I haven't been pleased with any of my Long Runs lately. Not that I missed the pace very much (I was supposed to run a 7:41 and I ran a 7:43) but it was more of the way I felt at the end of the run. I again felt like I couldn't have kept the pace up for another 6.2 miles much less drop it to a 7:26 for the entire run. Oh well, it is what it is! I did try and keep my paces slower at the beginning of the run but the wind and the hills in combination still made it somewhat hard. I put my HR monitor on upside down and didn't figure that out until mile 10 so I didn't get an heart readings for the first miles. This was my last 20 mile run before the marathon... I was really hoping to nail it with confidence.

2/4/2012
Mile Time HR HR %  
1 7:58:00 #N/A  
2 7:52:00 #N/A  
3 7:57:00 #N/A  
4 7:37:00 #N/A  
5 7:33:00 #N/A  
6 7:36:00 #N/A  
7 7:44:00 #N/A  
8 7:44:00 #N/A  
9 7:43:00 #N/A  
10 7:57:00 151 80%  
11 7:32:00 154 82%  
12 7:52:00 153 81%  
13 7:40:00 157 84%  
14 7:58:00 160 86%  
15 7:56:00 156 83%  
16 7:43:00 154 82%  
17 7:33:00 155 82%  
18 7:51:00 159 85%  
19 7:41:00 160 86%  
20 7:26:00 165 89%  
   
   
Total 154:53:00 86 #N/A  
Pace 7:44:39      
Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop.
 
Target:
Long Run - 20 Miles @ 7:41


 

Saucony Ride 4 Miles: 20.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Cross-Training day at the gym today. I took it pretty easy and just biked 18 miles and ran 2 on the elliptical. I'm just giving my body a little more time to rest after my 20 miler on Saturday. Tomorrow I will get back to it with a hard Track workout.

3 weeks until Cowtown marathon. I'm really hoping for good weather. It can be so unpredictable this time of year in Texas (80 degrees one day and 30 degrees the next)!!! The next three weeks are tapering, except for maybe tomorrow's Repeats. They are fairly intense. All my workouts, until the marathon, are fairly fast but shorter in distance.

I also have a big roping coming up this weekend but I haven't been able to practice, because of all the rain, for the last couple of weeks... We'll see how that goes next weekend!

18 Stationary Bike Miles  -  2 Elliptical Miles

I wonder how many runners die each year running marathons?

1 Corinthians 15:56-57

 56 The sting of death is sin, and the power of sin is the law. 57 But thanks be to God, who gives us the victory through our Lord Jesus Christ.

2012 Stationary Bike Miles: 18.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Another good day on the track but a little tougher than last week. Aerobically I struggled a little more on these 800's even though my legs were fine.

2/7/2012
Mile HR HR % HR HR %
2 Warm-Up @ 8:24 Pace  
800m 2:57:00 151 80% 800m 2:54:00 160 86%
1:30 Recovery 2:00 Recovery  
800m 2:54:00 155 82% 800m 2:56:00 160 86%
1:30 Recovery  
800m 2:55:00 158 85% 2 Cool-Down @ 8:19 Pace
1:30 Recovery  
800m 2:52:00 159 85%  
3:00 Recovery  
800m 2:52:00 156 83%  
2:00 Recovery  
800m 2:53:00 158 85%  
2:00 Recovery  
           
Avg Repeat
Time
2:54:08            
Max HR 172         Total Miles 8
High School Track
60º - Great Weather
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 8 x 800 @ 2:58 (5:56 pace), 1:30 Recovery Between Each, 10 Min. Cool-down.
These repeat were a little difficult near the end. I had to take a little more time to recover after the 4th one. Legs were good but aerobic was tough.

2 Timothy 3:16
All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness,

Saucony Kinvara 2 (Race Shoes) Miles: 8.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I complety forgot to enter this workout yesterday. I guess I was just too busy :-)

Corss-training at the Gym  -  Boring ...!

9 Miles Stationary Bike then 2 Miles on Elliptical then 9 Miles Stationary Bike

Thessalonians 1:3

“We ought always to thank God for you, brothers and sisters, and rightly so, because your faith is growing more and more, and the love all of you have for one another is increasing.” 

 

2012 Stationary Bike Miles: 18.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Tempo Run .... Yeah ...!!!!

This was a good challanging workout but not too taxing. I ran the same workout 3 weeks ago with about the same outcome. I was not feeling great as I seem to have a head and chest cold.

2/9/2012
Mile Time HR HR %  
1 Warm-Up @ 8:39 Pace  
1 6:47:00 144 75%  
2 6:52:00 160 86%  
3 6:55:00 166 90%  
4 6:45:00 166 90%  
5 6:49:00 170 93%  
0.25 Cool-Down  
   
   
   
   
   
       
Total 34:08:00 161 87%  
Pace 6:49:36      
Small Loop & Smallville
38º  -  Calm and Clear
Target:
Tempo Run - 1 Mile Easy, 5 Miles @ 7:00.

Notes: Head and chest cold. Legs felt good.


Matthew 4:23

Jesus went throughout Galilee, teaching in their synagogues, proclaiming the good news of the kingdom, and healing every disease and sickness among the people.

Saucony Kinvara 2 (Race Shoes) Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

Taper Long Run today. Burrrr it was cold and windy. 38 degrees, 20-25 mph wind and a chill factor of 25 degrees. I put on a lot of clothes :-) Even though I fell short of the goal pace slightly I still think this was a good run considering the conditions. The head wind on some of the hills made it a little tough so you can see the slowdown and the HR rise when the two were together.

Matthew 8:23-27

 23 Then he got into the boat and his disciples followed him. 24 Suddenly a furious storm came up on the lake, so that the waves swept over the boat. But Jesus was sleeping. 25The disciples went and woke him, saying, “Lord, save us! We’re going to drown!”

 26 He replied, “You of little faith, why are you so afraid?” Then he got up and rebuked the winds and the waves, and it was completely calm.

 27 The men were amazed and asked, “What kind of man is this? Even the winds and the waves obey him!”

2/11/2012

Mile

Time

HR

HR %

 

1

7:18:00

144

75%

 

2

7:29:00

160

86%

 

3

7:42:00

161

87%

 

4

7:26:00

158

85%

 

5

7:24:00

157

84%

 

6

7:27:00

157

84%

 

7

7:38:00

158

85%

 

8

7:51:00

158

85%

 

9

7:45:00

162

87%

 

10

8:20:00

161

87%

 

11

7:22:00

159

85%

 

12

7:10:00

163

88%

 

13

7:08:00

166

90%

 

Total

98:00:00

159

85%

 

Pace

7:32:18

 

 

 

Small Loop & Smallville + Part of Birdsong Road to make 11 Miles.

38º - 20-25 mph wind - Chill Factor 25º

Target:
Long Run - 13 Miles @ 7:26

This was a little tough with the wind and cold! Mile 10 was all uphill and straight into the wind…burrr!!!

Saucony Ride 4 Miles: 14.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.120.008.12

(13 Days and counting down) 2nd Taper Week - Track Intervals.

5 - 1000's @ 5:58 pace. I got a little carried away on the first one so I slowed down on the others. Although the paces I ran were all a little fast, they felt good so I didn't figure I needed to slow any more. I've got to be patient and let the taper do what it's supposed to do!

2/14/2012
Mile Time HR HR % Pace
2 Warm-Up @ 8:20 Pace  
1000m 3:33:02 No HR
Monitor
5:37:00
400m Recovery  
1000m 3:41:55 5:52:00
400m Recovery  
1000m 3:41:02 5:51:00
400m Recovery  
1000m 3:41:25 5:51:00
400m Recovery  
1000m 3:38:33 5:47:00
2 Cool-Down @ 8:29 Pace  
   
   
   
Total 18:15:57 0 0%  
Avg. Pace 5:47:36 Total Miles 8.125
High School Track
64º - Light Breeze
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down
Note: Ran first 1000 without watching my watch. Slowed on next ones. Good chalanging run but not too hard.

Psalm 37:7-9
Be still in the presence of the Lord, and wait patiently for him to act. Don’t worry about evil people who prosper or fret about their wicked schemes. Stop being angry! Turn from your rage! Do not lose your temper—it only leads to harm. For the wicked will be destroyed, but those who trust in the Lord will possess the land.

Saucony Kinvara 2 (Race Shoes) Miles: 8.12
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Have I ever mentioned riding a stationay bike is BORING...? Well it is!!

I don't have anything to say other than I just close my eyes and pedal.

18 Miles Stationary Bike and 2 Miles on the Elliptical

Isaiah 32:1-4

 1 See, a king will reign in righteousness
   and rulers will rule with justice.
2 Each one will be like a shelter from the wind
   and a refuge from the storm,
like streams of water in the desert
   and the shadow of a great rock in a thirsty land.

 3 Then the eyes of those who see will no longer be closed,
   and the ears of those who hear will listen.
4 The fearful heart will know and understand,
   and the stammering tongue will be fluent and clear.

2012 Stationary Bike Miles: 18.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.002.106.60

It's funny because my fastest 5K race is 22 seconds slower than this 5K training run (I was supposed to run 3 but I ran an extra .1 to make it a full 5K). This run was also mainly uphill. I'm curious to see what I can run in a real 5K race...but I guess it will have to wait until this summer when the 2 marathons are over.

2/16/2012
Mile Time HR HR % Max HR Elev.
Change
2 Warm-Up @ 9:00 Pace  
1 6:38:00 153 81% -43'
2 6:46:00 167 91% + 50'
3 6:46:00 170 93% + 53'
0.1 0:37:00 174 95% 174  
1.5 Cool-Cown @ 8:25 Pace  
Tempo Miles 20:47:00 163 88%    
Pace 6:42:15 Total Miles 6.6
Small Loop
50º - Weather
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy.

Just for the heck of it I ran an extra .1 to make it a full 5K. It's funny because this is faster than my fastest 5K race and I could have gone much faster :-) Also, after mile 1, this run is all uphill about 100 elevation rise.

D.L. Moody once said that “If you partner with God, Make your plans big!” I encourage you today to make God your partner. Whatever your burden is that caused you to search for strength, give it up to him now. Do not let another minute go by without completely surrendering your burdens to Him. God wants to be your strength. Surrender to Him in your weakness and let Him show Himself strong.

Saucony Ride 4 Miles: 6.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Wooo...Hooo the Blog is back on line! I wish I had something interesting to say :-(

Cross-training gym day.

3 Miles Elliptical, 9 Miles Bike, 2 Miles Elliptical

John 14:3

3 And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.

2012 Stationary Bike Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5010.000.000.0010.50

Ok....I'm on my last week before the Cowtown Marathon on Sunday February 29th. Today was my Taper Long Run - 10 Miles @ 7:26 Pace. I originally planned to go to Austin and run the Livestrong Half marathon as my training run (at 7:26 pace) but opted out and spent time with the family instead.

Now I need to decide what I'm going to run at Cowtown. I have been training for a 3:15 marathon based on the Run Less Run Fast program. Supposedly, with the 18 week training program I just completed, a 3:15 marathon is achievable. My first marathon time was 3:38 (last year) but I had some major injury problems and I basically didn't run for a full month before the marathon. My Boston Qualifying time is now a 3:30 with the new time requirements. I have also signed up to run the Oklahoma City marathon again which is 8 weeks after the Cowtown. I was thinking I should run Cowtown at about 3:25, knock out my QB and then be free to go all out at OKC shooting for the 3:16. I'd sure like some advice regarding this decision :-)

Here's my long run results:

 
2/19/2012
Mile Time HR Ascent Decent
0.25 Warm-Up  
1 7:13:00 No HR
Monitor
90 66
2 7:25:00 86 171
3 7:25:00 135 66
4 7:29:00 112 73
5 7:27:00 95 78
6 7:22:00 74 82
7 7:20:00 84 98
8 7:23:00 43 80
9 7:23:00 125 95
10 7:06:00 67 110
0.25 Cool-Down  
Total 73:33:00   Total Miles 10.5
Pace 7:21:18      
Gatesville - Out & Back Route
45º - Calm
Target:
Long Run - 10 Miles @ 7:26

Notes: This run felt good. My legs are great I just still worry about my aerobic condition. I forgot my HR monitor so I just ran by feel.



Ephesians 6:10-12

 10-12And that about wraps it up. God is strong, and he wants you strong. So take everything the Master has set out for you, well-made weapons of the best materials. And put them to use so you will be able to stand up to everything the Devil throws your way. This is no afternoon athletic contest that we'll walk away from and forget about in a couple of hours. This is for keeps, a life-or-death fight to the finish against the Devil and all his angels.

Saucony Ride 4 Miles: 10.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-Training Day - T-6 Days and counting. I forgot how much different riding the road bike is compared to running, or even the stationary bike. It really uses different muscles. It's also hard to keep your HR up and at a consistant rate.

So far the weather is looking great for the marathon on Sunday. 49 Degrees at the start would be just perfect for me, but you know Texas weather, it may change at the last minute!

How about those SPURS....!!!!!!

2/20/2012
Miles Time Speed HR HR %  
10.5 19.4 138 71%  
10.5 18 134 68%  
   
   
21 Total 18.7 136 70%  
Miles 1:09:48 Speed      
65º
Road to feed Horses - Through Staples and back the same way.

Zechariah 9:9

 9 Rejoice greatly, Daughter Zion.
      Sing aloud, Daughter Jerusalem.
Look, your king will come to you.
      He is righteous and victorious.
      He is humble and riding on an ass,
         on a colt, the offspring of a donkey.

Condor Flight (Road Bike) Miles: 21.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.500.006.75

Something came up yesterday so I had to do my Inteverals today. Easing off the quantity in the RLRF program but I went ahead and kept the speed a little faster than the plan calls for. I just felt comfortable at this pace, I'm hoping it's not that big of a deal to increase the speed :-)

2/22/2012
Mile Time HR HR % Max HR
2 Warm-Up @ 7:48 Pace 144  
400m 1:15:00 149 78%  
400m Recovery  
400m 1:18:02 155 82%  
400m Recovery  
400m 1:15:12 150 79%  
400m Recovery  
400m 1:15:35 152 80%  
400m Recovery  
400m 1:17:32 151 80%  
400m Recovery  
400m 1:11:44 168 91% 168
2 Cool-Down @ 8:08 Pace 152  
   
    154 82%  
      Total Miles 6.75
High School Track
65º - 15 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: Started out faster than I was supposed to. It felt comfortable so I didn't slow it down.


Matthew 5:25

   25 “Settle matters quickly with your adversary who is taking you to court. Do it while you are still with him on the way, or he may hand you over to the judge, and the judge may hand you over to the officer, and you may be thrown into prison.

Saucony Ride 4 Miles: 6.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I only have one more running day before the marathon so I took today off. Tomorrow will be a light cross training day and Saturday will be 3 miles.

I went to the doctor today for my yearly check-up. My blood pressure was 90/59. Last year it was 98/60. My resting HR has been 36 when I've measured it in the morning. I think that's all good for someone who is 51 years old.

I recieved an e-mail with the link to track me real-time in the Cowtown Marathon this Sunday. If you're interested the link is: http://www.xacte.com/templates/cowtown/ 

Enter my name Preston Tatum and I think you can select text message or a couple other choices.

My BIB number is 42...How do you get a number that low?Last year there were about 1,500 runners. I'm hoping there are more this year. 

Galatians 5:5

5 But by faith we eagerly await through the Spirit the righteousness for which we hope.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.000.000.003.50

I decided to go ahead and run my last short run this evening intead of trying to fit it in tomorrow.

1 Mile Easy, 1 Mile @ 7:26, 1 Mile @ 7:23, 1/2 Mile Easy

I'm off-line until after the race.....

It's seems a little odd sitting here looking at my running schedule and only having one more 3 mile run before the marathon on Sunday. I thought about going to the gym and cycling but then decided 2 more hours of sleep would be better than 1-1/2 hours of energy draining sweat. My plan is to run my last 3 miles tomorrow (Saturday).

I'm heading up to Ft Worth tomorrow morning and have a hotel room 1.5 miles from the race start which will be very convienent. I can just do my warm-up run from the hotel to where the race starts.

I was looking at the past results of 50-54 age group and it appears the same people run this race year after year. I should be able to run in the top 5-6 and maybe 3-4 if I had a really good race. Next year I should be able to push the leader...if all goes well :-)

Proverbs 21:31

 31 Do your best, prepare for the worst— then trust God to bring victory.

Saucony Ride 4 Miles: 3.50
Comments(17)
Race: Ft. Worth Cowtown Marathon (26.2 Miles) 03:30:16, Place overall: 112, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5026.200.000.0027.70

 

2 Corinthians 12:9

9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

Well, I think I'll just laught this one off to experience!!!

As you all know I had big expectations to complete this marathon and easily qualify for Boston. My gameplan was a little unsure until the morning of the race when I decided to just go ahead and shoot for the 3:15 I had been training for....What could go wrong? I get tired sometime in the race so I simply slow down a little and finish about 3:20-3:25 :-) Well, that plan went a little off course.

I went to the chute and lined up with the 3:15 pace group. As we were there talking I found out that our pacer was Ricky Cox (3 time winner of the Ft Worth Cowtown Marathon - Here's a aricle about him: http://www.star-telegram.com/2012/02/03/3710723/three-time-champ-ricky-cox-to.html  . I though, this will be cool, this guy has a great personality and I'll have fun running with him for a while.

So the gun goes off and here we go... running along at a sub-6 pace ...."WHAT" ... That's what I'm thinking to myself but I'm also thinking "Ricky know something about the course and this must be the right thing to do...he's won the this race 3 times" and the first mile is all downhill, so just go with it, I feel great! Through mile 1 and I feel fine so I just stick with Ricky. Mile 2 is the same....fast, mile 3 - "WHAT" 7:13 but that's ok I feel great and "I'll slow down when I get tired"...mile 4 still cruising at 7:15...man I'm doing good! Mile 6 I decide to eat a gel but oops I dropped it on the ground and had to stop, turn around run back about 10 yards and get it so I dropped behind my buddy Ricky a little, 7:41 with the backtrack :-) Two miles to catch back up to Ricky, 7:21 & 7:29 (I think he slowed down a little to let me catch back up) then came mile 9 which is all uphill so at the top at 7:40 I was feeling pretty good and thinking "that wasn't so bad". Usually at about mile 8-9, in my half marathons, I start thinking "whoo, I'm getting tired" but today I was thinking "I still feel good"! As I clicked along through mile 10,11,12,13 & 14 I just knew I was going to have a great time and not be feeling any pain at the end. I knew, at the halfway point, I was slightly faster than I needed to be for a 3:16 and knew when I got to mile 18 it was all downhill (literally -200' net downhill). Then ...Uh-Oh, at mile 15 my quads started to get a little tight. Mile 15 was the last uphill mile before the course levels out for 3 miles and then starts it's downhill decent. I was thinking "Ok...don't get excited, just run smooth, stretch out and look forward to the downhill". I decided at this point to let Ricky go and just run my own race from here on out so I said my farwell's and let him go. BTW...did I tell you that there was only one other guy running with me and Ricky? I think all the other 3:15 people said "the heck with this at mile 1 and ran their own race. Mile 16,17 both 7:39 but my quads were continuing to tighten up. Then, the greatly anticipated mile 18....YEAH!!!!.....Oh, wait a minute, running downhill puts more pressure on the quads...OUCH...now I want to run uphill :-(  8:08 on this mile and everything went downhill from this point (literally!!). I really don't know what caused the quad problem other than at mile 14 my HR% went to 90% and I'm assuming my body wasn't able to remove the lactate from my muscles at that point. After mile 17 my HR started to drop drastically and my quads just got more sore. It's funny because all my other muscles felt great (calves, ham's, etc.). Even today my body feels fine, no different than any other day after a long run except for my quads which are very sore.

The end of the race was very dissipointing seeing about 75 racers pass me in the 5 miles but I can still remember how much fun the first 15-17 miles were :-) Like I said at the beginning, I'll just laugh this on off to experience and start preparing for the next race. There is no question, I can BQ easily with the right race plan, I just have much higher expectation and aspirations than to just BQ :-)

2/26/2012
Mile Time HR HR %  
1 7:10:00 143 74%  
2 7:09:00 156 83%  
3 7:13:00 161 87%  
4 7:15:00 162 87%  
5 7:14:00 163 88%  
6 7:41:00 160 86%  
7 7:21:00 161 87%  
8 7:29:00 161 87%  
9 7:40:00 161 87%  
10 7:21:00 165 89%  
11 7:25:00 166 90%  
12 7:29:00 166 90%  
13 7:34:00 165 89%  
14 7:27:00 167 91%  
15 7:40:00 169 92%  
16 7:39:00 169 92%  
17 7:39:00 172 94%  
18 8:08:00 170 93%  
19 8:34:00 163 88%  
20 8:49:00 158 85%  
21 9:41:00 153 81%  
22 9:32:00 150 79%  
23 9:17:00 151 80%  
24 9:06:00 154 82%  
25 9:36:00 152 80%  
26 9:35:00 157 84%  
26.3 1:35:00 165 89%  
Total 210:19:00 161 86%  
Pace 8:01:38      
Ft Worth Cowtown Marathon
40º - 50º - 10-15 mph wind, Clear

 

Saucony Kinvara 2 (Race Shoes) Miles: 27.70
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm still wondering how my quads could have gotten so tight while running the marathon and the rest of my legs felt fine. There was no "cramping" just tightness in my quads. Today the quads are much better and the rest of my body feels like I didn't even run. I think I'll be good to cycle tomorrow and on the weekend and start running again next week :-)

Here is a link to my marathon photos.

http://www2.brightroom.com/email/95823/42/129156656

 

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.0778.2014.622.10130.99
Condor Flight (Road Bike) Miles: 47.50Saucony Ride 4 Miles: 70.172012 Stationary Bike Miles: 63.00Saucony Kinvara 2 (Race Shoes) Miles: 50.83
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