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Moe's Better Half 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:

  • 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
126.31119.4322.000.00267.74
Mizuno Wave Rider 14 (Retired) Miles: 236.39Niki - Moto 6 (Retired) Miles: 12.35Brooks Racer ST 5 (Race Shoes) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Part of my taper week was todays run of 10 miles at Half-Marathon pace + 1.5 min/mile. This seemed to be a fairly confortable pace for me...I guess that's what it's supposed to be. I was a little sore before I started, from the run on Sunday but after the run I felt pretty good...quick recovery...everything seemed good. Tomorrow is a rest day so I should be fine after that. 

3/1/2011
Mile Time Heart Rate
1 9:03:00 124 10 Mile Loop 
(Half-Marathon Pace + 1.5 Min. Per Mile)
2 9:04:00 134
3 9:02:00 132
4 8:42:00 143
5 8:59:00 134
6 9:01:00 134
7 9:00:00 137
8 8:57:00 138
9 8:56:00 133
10 9:01:00 137 Max H/R
Total 89:45:00 135 154
Pace 8:58:30 42 Deg. Max Speed
7:06

2 Corinthians 1:5
"For just as we share abundantly in the sufferings of Christ, so also our comfort abounds through Christ."

Mizuno Wave Rider 14 (Retired) Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off Day...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.630.000.006.63

Today was a pace run day for me before the race on Sunday. Ran the loop at what was supposed to be Half-Marathon pace. The way I have it calculated it that's 7:38 for me to reach my goal of less than 1:40:00. As you can see I ran it a little faster than that mainly because I got started a little faster and just didn't want to slow down. (Ha...Ha...that sounds like I was really flying doesn't it..!) Anyway, the bad thing is I forgot my heart monitor so I don't have any data on that. I really wanted to see what my heart rate was at this pace after the 6.6 miles so I could convience myself...YES...I can do it...no problem! The pace felt pretty good but my legs were a little heavy at the end. I'm trying to compare what I felt like halfway through the Austin Half-Marathon a couple of weeks ago and I think I felt about the same halfway through that race. I remember at about 7 or 8 getting a second wind and feeling better. I hope I get that second wind Sunday. Tomorrow is easy and Saturday is very easy so it's down hill until the race.

3/3/2011
Mile Time Heart Rate
1 7:25:00 Forgot to put on my heart monitor Loop - Half Marathon Pace
2 7:32:00
3 7:25:00
4 7:37:00
5 7:36:00
6 7:24:00
6.6 4:46:00
Total 49:45:00
Pace 7:28:00 44 Deg.

Matthew 11:29-30 

29 "Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.”

Mizuno Wave Rider 14 (Retired) Miles: 6.63
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

As I ran my 4 miles today I joyfully realized how much easier my running is now, than it was a few months ago. I know some don't like all of the number crunching and comparisons but I just had to go back and look a identical run back six months ago. My pace back then, at the same heart rate, was 30 seconds slower than now. I consider that great progress...and it's been fun! Let's see...about three more years of this and I'll be running with the Elites...! HA HA HA (That's a joke, don't take me too serious)

3/4/2011
Mile Time Heart Rate Out & Back
1 9:23:00 119
2 9:00:00 132
3 9:14:00 130
4 8:56:00 136
Total 36:33:00 129
Pace 9:08:15 58 Deg

A Joke about a Pastor

A pastor decided to visit his church members one Saturday. At one particular house it was clear to the pastor that someone was home, but nobody came to the door. The pastor knocked several times and finally took out his card and wrote on the back:

Revelation 3:20 - "Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and dine with him and he with me."

The next day the same card showed up in the collection plate. Below the pastors message was another scripture passage.

It read Genesis 3:10 - "I heard your voice in the garden, and I was afraid because I was naked and I hid myself."

Mizuno Wave Rider 14 (Retired) Miles: 4.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 miles NAKED, in the RAIN and 30 MPH WIND today....

It's the day before the race and I just wanted to streach out a little. I think I feel pretty good and ready for the race. At least I haven't had the sore knee like I did before the last race. Callie is coming in town and will be able to go to the race with me...Yeah! I think Kirby and me are going to the RC car track today to race. That will be interesting with all the wind. Also need to go and pick up my race packet.

Oh..by the way, by naked I meant without my Garmin watch. 

Genesis 3:10
"He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.”

Mizuno Wave Rider 14 (Retired) Miles: 3.00
Comments(4)
Race: Moe's Better Half Marathon (13.1 Miles) 01:36:23, Place overall: 33, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Okay...The first thing you're going to wonder is why I entered 15.1 miles when the race was only a Half Marathon...Well after lunch Callie (my daughter) wanted to go and run 2 miles on the track so I went with her and ran (not quite with her) to make the extra 2 miles. My pace was somewhere around 8:15...?

Now about the race! Some runner might say it was a perfect day, 38 degrees at the start, low humidity with a light wind about halfway into the race. I was actually cold through about half of the race with my toes numb until then.  I really signed up for this race because I first heard it was a flat course and I wanted some advantage to try and beat my Half Marathon PR set two weeks ago at the Austin Livestrong Half. Well, after I signed up people started telling me that it is not that easy of a course. I decided to drive the course to find out what I was up against and decide a game plan on Friday before the race. I found that is was pretty challenging with several long steep hills. I'm not really sure how it compares to Austin because I only saw Austin one step at a time...if you know what I mean. I didn't drive that course and maybe that was a good thing...:) My game plan at this race was: first, not to be at the back of the pack when I started. At Austin I placed myself at the very back of the "chute" and because of that spent the first three miles weaving through people trying to get a pace established. As you can see from my chart below the first three this time were a lot faster but you can also see a little dip in my performance around mile 3. This always seems to happen when I run longer distances, I feel somewhat drained about mile 3 or 4 then a mile or so further I seem to get my pace and a second wind. At mile 5 I was feeling pretty good and decided to shoot for a 6:?? mile. I knew I had run one in the Austin race so I wanted to repeat that goal too. Well...I continued to feel good so I just kept running mile 6 at that pace. I knew at this point in the race that my heart rate was running higher than it was in the Austin race but I really wanted to check my stamina and see how I would hold up for a few more miles. Come to find out, after the race was over, my heart rate was lower overall than at Austin! Yeah!! At about mile 9 or 10 is where I feel I made a mistake in the race. I came up on a runner who looked about my age. As we ran along together I asked him about his running. He said he was 51 (my age) and had just come from Florida where he had run a Marathon. Being the cocky young old runner I am I proceeded to tell him of my goal to qualify for Boston on my first Marathon (In OK City) in a couple of months. He then told me, "Yeah, I've run it (Boston) several times but didn't have any interest in running it again"...basically he said "been there...done that". So again the smarty pants I am I said "how long did it take you to qualify for Boston". He said..."uh 20 years" so I proceeded to leave him behind in the race. Sounds good to this point doesn't it...Ha...but to my surprise about mile 12 he caught me, passed me and somewhat left me licking my smarty pants wounds and thinking I had completely run out of gas. Well...I guess I learned my lesson...RUN YOUR OWN RACE...and don't worry about the "other guy"! This guy ended up beating me by 30 seconds or so...But, the good news is, he did have to come from Minnesota to do it..:-} I was a little disappointed in my 13 mile as I think I had siked myself out and thought to myself "I am really tired". When I got about .25 miles from the finish I kicked and passed a few other runners just to make me feel in control again (actually my last .1 mile was 10 seconds faster than Austin...YES!!!...I really did have some more gas...

 I was really surprised how many runners were from out of state, many of them from way up north and some from Canada. The turnout was good with about 500 racers.

All in all I am very happy with my performance. I was shooting to beat 1:40:00 and simply blew that goal away! 

Oh...I should mention some of the breakdown of my run. My pace was 27 seconds faster than Austin and my HR was slightly lower. My fastest mile was faster (actually 2) and I ran every mile faster than the comparative mile in Austin except for one. Now, if I can just drop my pace this much over the next three races I'll be running with the Elites...:-)

Now for OK Marathon preparation....Any and all suggestions are welcome....!!!!!

 

Moe's Better Half Marathon - San Marcos
3/6/2011
Mile Time Heart Rate  
1 7:16:00 149 33 Out of 500 Runners
2th In Age Group out of 25
2 7:14:00 160
3 7:41:00 163
4 7:13:00 163
5 6:58:00 162
6 6:53:00 164
7 7:33:00 166
8 7:19:00 166
9 7:22:00 167
10 7:27:00 166
11 7:11:00 168
12 7:31:00 168
13 7:41:00 170
13.1 0:57:23 169
Total 96:16:23 164  
Pace 7:20:57 38 Deg.  

 

John 15:5

“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing."

Mizuno Wave Rider 14 (Retired) Miles: 15.10
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Revcovery Day...

Genesis 2:2
"By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work."

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

Two days after the race and I feel fine...actually I think I felt fine yesterday. I wasn't really sore or tired...? I guess that's good! Today I ran my standard Loop but added my long driveway which added about a 1/4 mile. As a recovery day I ran by heart rate at 70% (135 bpm). You can see the difference in difficulty in this run by the speed changes. Anyway it was easy, relaxing and overall pretty good. The same run a few weeks ago yielded a 8:47 pace...might be the difference in temperature (53deg.) and humidity or maybe I'm really not completly recovered from the race.

3/8/2011

Mile

Time

Heart Rate

1

8:30:00

131

2

9:20:00

137

3

8:40:00

136

4

9:23:00

136

5

9:22:00

135

6

8:57:00

136

6.83

8:00:00

138

Total

62:12:00

136

Pace

9:06:25

66º/Humid

2 Kings 20:7
“Then Isaiah said, “Prepare a poultice of figs.” They did so and applied it to the boil, and he recovered.”

Maybe I'll try eating some figs...

 

Mizuno Wave Rider 14 (Retired) Miles: 6.83
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

I just came up with this work-out idea yesterday... I though I could do it but fell short of my goal. I planned to go to the gym and run the treadmill at a 6:00 pace for 4 minutes. I would warm-up for a half mile and cool down for a half mile. My goal fell short after the first two fast miles when I realized there was no way for me to run 4 consecutive 6:00 miles. After 2 fast miles I had to slow down to a recovery pace for a mile and then pick the 6:00 pace back up. So I actually ran 6 miles instead of 5, 2 easy and 4 hard very hard miles! On the second set of 2 fast miles I felt I was completly maxed out but seemed to hold on for the duration. Interesting thing is my heart rate never went over 172 bpm. I have my Max heart rate charted at 183 (measured quite a while back) and actually got it to 180 in the Austin half marathon a few weeks ago, it only got to 174 in the San Marcos half marathon this last weekend. ....Humm...It's a curiousity...? Oh, also had the treadmill at 1% incline as recommend by one of my good friends..:)

3/9/2011
Mile Time Heart Rate
 1/2 5:00:00 124 Warm-Up
1 6:00:00 155 Speed Work
2 6:00:00 167
1 10:00:00 140 Recovery
3 6:00:00 164 Speed Work
4 6:00:00 170
 1/2 5:00:00 142 Warm-Up
Total 44:00:00 153
Pace 7:20:00 1% Incline Treadmill

Romans 3:23
"for all have sinned and fall short of the glory of God,"

Mizuno Wave Rider 14 (Retired) Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

It's a curosity to me that you can run one day at a certain pace and heart rate and then run the same run a couple of days later and the results be so different. I'm sure it's a normal thing in running but it still is a curoisty in my mind...! Today was that comparison, Tuesday I ran the exact same run (measured by HR) and had a 30 sec. pace slower. The temperature was a lot lower as well as the humidity. All I can hope for now is a cool, dry day on May 1st in OK. I can't afford a 30 second deficit on raceday.

3/10/2011

 

 

Mile

Time

HR

HR %

 

1

8:13:00

131

48%

Door to Door Made the Run 6.83
Recovery

2

8:44:00

138

55%

3

8:15:00

137

54%

4

8:52:00

138

55%

5

8:55:00

137

54%

6

8:21:00

138

55%

6.83

7:30:00

139

56%

Total

58:50:00

137

54%

Pace

8:36:50

38º

 

 

Matthew 8:18

"When Jesus saw that a curious crowd was growing by the minute, he told his disciples to get him out of there to the other side of the lake. As they left, a religion scholar asked if he could go along. "I'll go with you, wherever," he said."

Mizuno Wave Rider 14 (Retired) Miles: 6.83
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3512.000.000.0012.35

Hey guys, I found this website that has some good information expecially the "Training and Racing Heart Rate Zones" spreadsheet (I like spreadsheets!)...Take a look: http://mymarathonpace.com/Running_Calculators.html

Mad Run Today...Nothing to do with my running...all to do with my roping. Went to a roping last night and had run-back to win 1st and missed last one. Payout was about $ 1,400...Ahhhh!!!

Oh well...now to the run. After Blogging with Turbo Joe yesterday about the OK Marathon and his goal of 3:20:00 I decided to run my 12 miles at a 7:30 pace to see how it felt and to see if I thought I could stay with him...Well, I don't think I can maintain that pace for 26.2 miles, maybe 15....? So I think I need to access what my goal is going to be. I think I need to try about a 7:45 pace next week. It seems like I begin to "labor" over 155 bpm on my HR. I'm very happy with the consistancy of my pace. I tried to keep the same pace up and down the hills...Mr. Garmin doesn't lie..:-) The extra .35 miles was a jog back to my house.

Oh... I've added a HR% column to my chart so I can see where I am at every split...Pretty cool...Ehhh....? (The wonders of excel)

2/11/2011
Mile Time Heart Rate HR %
1 7:23:00 138 55% 6.5 Out & Back (West)
(Trying to Maintain 7:30 Pace)
(1 Gu at Halfway Point)
2 7:30:00 152 69%
3 7:25:00 152 69%
4 7:31:00 152 69%
5 7:31:00 155 72%
6 7:29:00 160 77%
7 7:29:00 158 75%
8 7:35:00 158 75%
9 7:32:00 161 78%
10 7:34:00 165 82%
11 7:35:00 164 81%
12 7:26:00 168 85%
Total 90:00:00 157 74%
Pace 7:30:00

49 Deg.

 Genesis 18:14-16

“Is anything too hard for the LORD? I will return to you at the appointed time next year, and Sarah will have a son.” Sarah was afraid, so she lied and said, “I did not laugh.” But he said, “Yes, you did laugh.”

Niki - Moto 6 (Retired) Miles: 12.35
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

This was an Easy Day...Keeping my HR below 139.

3/12/2011
Mile Time HR 2.5 Out & Back
(Maintain 139 bpm or less)
1 8:05:00 131
2 8:25:00 138
3 8:29:00 139
4 8:54:00 140
5 8:38:00 139
Total 42:31:00 137
Pace 8:30:12 60 Deg.

Romans 3:23,

"For all have sinned, and come short of the glory of God."

Mizuno Wave Rider 14 (Retired) Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.700.000.0016.70

We went to my parent's house in Gatesville this weekend. I decided to run to chruch since it was about the distance I needed to run today. The run was supposed to be 15 but I ended up running 16.7 as you can see. My goal was to run at around 150 avg. bpm since I think I can maintain this over a long run. Everything was good except for the last couple of miles where I was getting a little excited...I thought I was going to be late for chruch. (I made it in time) I also ran out of water about mile 12 so I think my HR rose a little after that because I was getting dehydrated. The route had an overall elevation rise of 270 feet with mostly long rolling hills.

Note to Self: If I can maintain this pace in the OK Marathon, I believe I will be within the Boston qualifying time. (Also, I will continue to hope for favorable weather conditions.)

Next week I will increase my milage with the same gameplan and see if I can go 20 with similar results. I do not think 20 will be a problem. If I continue to be successful with this strategy, I will increase the speed in 2 or 3 weeks.\

3/13/2011
Mile Time Heart Rate
1 7:57:00 137 Ran in Gatesville from Parent's House to Church
(Target HR was 150)
2 7:51:00 145
3 7:52:00 145
4 8:07:00 145
5 8:14:00 146
6 8:04:00 149
7 7:55:00 144
8 7:58:00 150
9 8:01:00 151
10 7:57:00 152
11 7:53:00 152
12 8:00:00 152
13 7:53:00 154
14 7:50:00 154
15 8:05:00 154
16 7:49:00 157
16.7 5:12:00 160
Total 132:38:00 150
Pace 7:56:32

Deuteronomy 8:7
"For the LORD your God is bringing you into a good land—a land with brooks, streams, and deep springs gushing out into the valleys and hills;"

Mizuno Wave Rider 14 (Retired) Miles: 16.70
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Went to the gym...Ran 6.2 @ 9:00 pace...Very uneventful except I felt really tired when I woke up at 5:45...I guess because of the time change. My legs felt exceptionally well after the long run yesterday. They were a little heavy feeling but that's all.

3/14/2011
Mile Time Heart Rate
1 9:00:00 No Heart Monitor Treadmill
(Steady 9:00 Pace)
2 9:00:00
3 9:00:00
4 9:00:00
5 9:00:00
6 9:00:00
6.2 cool-down
Total 54:00:00
Pace 9:00:00 1% Incline

Exodus 17:12
"When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset."

Mizuno Wave Rider 14 (Retired) Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.006.000.0013.10

Well, I'm not sure what I accomplished this morning...It wasn't anything like I planned. I went out to run 1 warm-up mile then 5 tempo miles then 1 slow mile then 5 tempo miles then 1 cool-down mile. The warm-up mile went fine, then came the tempo mile...ha, after that first "tempo" mile I knew I couldn't do what I had planned. There hasn’t been many days that I just absolutely couldn't do what I had went out to achieve but today was one of those days. I quickly reassessed my goal and decided to alternate a slow mile and a fast mile through 12 miles and then an extra cool-down mile. Overall I am disappointed in the whole workout...! I thought I could do the "tempo" workout...maybe I didn't warm-up enough? Or maybe I ran too hard on the first mile? (I think I can run faster though....). Maybe I was still too worn down from the run on Sunday? Maybe I just siked myself out thinking about this run for the last day or so? I couldn’t even get my heart rate above 163 bpm (80%) and on top of that I couldn't maintain it for any reasonable period of time. Maybe it was just too high a goal for me? In any case I consider it a complete failure! Even as I write this my legs feel like crap!

Oh well...tomorrow is the stress test...we'll see how that goes....

 3/15/2011

Mile

Time

Heart Rate

HR %

 

1

8:55:00

127

44%

Out & Back 1 Mile Each
(1 Slow Mile / 1 Fast Mile)

2

6:51:00

150

67%

3

9:33:00

134

51%

4

6:30:00

155

72%

5

10:39:00

134

51%

6

6:28:00

156

73%

7

10:39:00

134

51%

8

6:39:00

153

70%

9

11:03:00

134

51%

10

6:52:00

149

66%

11

10:47:00

129

46%

12

7:28:00

144

61%

13

9:38:00

134

51%

13.1

0:55:00

138

55%

Total

112:57:00

141

58%

 

Pace

8:04:04

43 Deg.

Low Humidity

Job 6:20
"They are distressed, because they had been confident; they arrive there, only to be disappointed."

Mizuno Wave Rider 14 (Retired) Miles: 13.10
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Today was an unusual day. First I got up early and ran 4 easy miles, then I went to the doctor's office and did my stress test, last I ran 2 miles on the track with Callie. We met her in Glen Rose, tx to stay with her in the RV for a couple of days. She had to work on both this last weekend and next weekend so we decided to go up in the middle of the week to see her. We are going to spend some time at Dinosaur State Park. I will not get my results from the doctor on my stress test but the lady doing the test said I fell in the catagory of a 30 something person...That sound promising. I'll get my Lactic Threshold and my VO2 Max from the report....Ha Ha...More numbers to crunch....!

 

3/16/2011  (Morning Run)

Mile Time Heart Rate Out & Back
1 8:59:00 121
2 9:28:00 131
3 9:12:00 131
4 8:58:00 132
Total 36:37:00 129
Pace

9:09:15

3/5/2011 (Evening Run)
Mile Time Heart Rate On Track in Glenrose w/Callie
1 7:32:00 137
2 7:33:00 147
Total 15:05:00
Pace 7:32:30

Exodus 20:20
Moses said to the people, “Do not be afraid. God has come to test you, so that the fear of God will be with you to keep you from sinning.”

Mizuno Wave Rider 14 (Retired) Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

We're still in Glen Rose (going to Dinasour State Park), and staying in an RV park so I went to the local High School track. I needed to run some faster pace miles so I decided to do this sequence: Warm-up for a half mile, run 1 mile at about 6:15 pace, walk 400 meters, then repeat for a total of 6 miles. I think this was a good workout because I felt like I was pressing myself pretty hard to maintain on the last two miles. I don't think I could have done it much harder! Here's the results:

3/17/2011 (Glen Rose Track)
Mile Time Heart Rate HR % Track Work-out
(1 Fast Mile / Walk 400m then Repeat)
2-Jan 1/2 mile warm-up
1 6:09:00 155 72%
2 6:17:00 160 77%
3 6:12:00 159 76%
4 6:17:00 160 77%
5 6:19:00 162 79%
6 6:20:00 162 79%
2-Jan 1/2 mile cool-down
Total 37:34:00 160 77%
Pace 6:15:40

 Proverbs 26:11
"As a dog returns to its vomit, so fools repeat their folly."

Mizuno Wave Rider 14 (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

Mizuno Wave Rider 14 (Retired) Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Mizuno Wave Rider 14 (Retired) Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

This workout was split into two runs. I had to be somewhere at 8:30 so I couldn't get all 20 in before then. I'm not sure how this effects a long run...In my mind in makes it two medium runs :) Didn't feel like I ran very well, I was tired the whole time but I got it done (althought a little slower than I wanted).

3/20/2011 (Morning Run) 3/20/2011 (Afternoon Run)
Mile Time HR Mile Time HR  
1 9:14:00 124 10 Mile Loop  1 7:57:00 130 10 Mile Loop Backwards
2 9:06:00 134 2 8:15:00 142
3 8:48:00 131 3 8:24:00 142
4 9:23:00 142 4 8:10:00 143
5 8:42:00 132 5 8:23:00 147
6 8:58:00 131 6 8:43:00 150
7 8:58:00 134 7 8:46:00 147
8 8:49:00 137 8 8:53:00 146
9 8:25:00 138 9 8:49:00 150
10 8:20:00 140 10 8:14:00 150
Total 88:43:00 134 Total 84:34:00 145  
Pace 8:52:18 64 Deg.   Pace 8:27:24 74 Deg.  

Isaiah 40:23-31

"Even youths grow tired and weary,  and young men stumble and fall; but those who hope in the LORD will renew their strength. "

Mizuno Wave Rider 14 (Retired) Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

OK...after a long weekend, starting last Wednesday, I'm back on the Blog (using my computer and not my phone). Since Wednesday I seems I driven halfway across Texas and run the other half. Here's a short overview:

Wed:  4 mile run early morning, Stress test before noon, Drive to Glen Rose, Hike for a couple of hours in Dinosaur Park, Run 2 miles on track

Thurs:  7 mile speed workout morning, Hike for a couple of hours in the park

Friday: 12 miles on the road (windy, hilly, hot), Drive to San Antonio then back to San Marcos (tired of driving)

Sat: 4 miles early morning, Air soft wars with Kirby (my son) 9 till 6...this is basically mock battles...running jumping, lots of physical activity (I'm really tired by now...!)

Sun: 10 miles early morning, church, 10 miles middle of the day (hot, humid, and tired)

Today: Up early to go to the gym, ran 6 on the treadmill at 9 mph and 1% incline...

I'm worn out..!

3/21/2011
Mile Time Heart Rate
1 9:00:00 No Heart Monitor Treadmill
(Steady 9:00 Pace)
2 9:00:00
3 9:00:00
4 9:00:00
5 9:00:00
6 9:00:00
Total 54:00:00
Pace 9:00:00 1% Incline

Philippians 3:12
"Not that I have already obtained all this, or have already arrived at my goal, but I press on to take hold of that for which Christ Jesus took hold of me."

Mizuno Wave Rider 14 (Retired) Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Seems I have a lot to think about right now with my running. As you can see I ran 12.25 today. I actually had scheduled only 10 but at about 9 decided to just go ahead and run a couple more miles...just for the heck of it.. I may have figured out part of my problem the last few days after reading Slow Joe's comments on his race and also reading a little in the new marathon book I recieved in the mail yesterday (Thanks Der Hammer for the recommendation, I read for about 30 minutes and have already learned several things!). I think I may be getting dehydrated on my runs with the weather heating up to about 65 degrees during most of my runs. I read, in my new book, how much fluid you lose at different temperatures and I know I'm not drinking nearly that much fluid. I think that's why my muscles have felt "stiff" for the last few days and I think this is why I haven't felt "fluid" when running lately. I think I'm just "DRY" and my muscles are stiff... So...Here's what I did: Last night before I went to bed I drank 16 ounces of Powerade and then woke up in the middle of the night and drank another 16 ounces, then before I ran this morning I drank another 16 ounces of water and also carried 16 ounces of Powerade on my water belt and drank it all before I had finished 8 miles of my run. I actually feel much better now than I have for a few days. My run may not indicate, in the short term, an improvement but I was really just trying to keep my heart rate below 139 on this run. I did go back and compare an identical run from December of last year and my heart rate was 12 BPM slower this time on the overall average (I had written a note that the December run was "hard"). I would say today's run was somwhat easy althought I was a bit fatigued bu the end...I think just because of the overall time pouding the ground.

3/22/2011
Mile Time Heart Rate HR %
1 9:03:00 123 40% Big Loop +2.25
2 8:57:00 134 51%
3 8:30:00 134 51%
4 8:49:00 146 63%
5 8:17:00 139 56%
6 8:49:00 138 55%
7 9:05:00 137 54%
8 8:58:00 140 57%
9 8:43:00 138 55%
10 8:42:00 140 57%
11 8:46:00 141 58%
12 8:13:00 145 62%
12.25 2:14:00 147 64%
Total 107:06:00 139 56%
Pace 8:44:34 65 Deg. High Humidity

Ezekiel 37:3-5 

3 He asked me, “Son of man, can these bones live?”    I said, “Sovereign LORD, you alone know.”  4 Then he said to me, “Prophesy to these bones and say to them, ‘Dry bones, hear the word of the LORD! 5 This is what the Sovereign LORD says to these bones: I will make breath enter you, and you will come to life.

Mizuno Wave Rider 14 (Retired) Miles: 12.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

Ok....I have to confess, I reverted back to my old self this morning ... I Just Ran ....  I was supposed to do 10 miles with some tempo work in it but after the first mile I thought the heck with this I'm going to run longer and faster...so I did. I was feeling much better after the hydration approach I've been taking. I even carried a 16 oz bottle of water and drank it before the 4 mile point. I still ran out of water about mile 13 and could feel the effects on the last couple of miles. I think I could keep up this pace for another 5 miles or so but I'm not sure about 10 more....? I'm hoping the race in OK is more flat than my running route and this will help with the endurance at this pace. Anyway, I did it and I feel pretty good afterwards.

3/23/2011
Mile Time Heart Rate HR %
1 8:27:00 129 46% Ran Big Loop & Out Lonley Road
2 8:12:00 144 61%
3 7:59:00 142 59%
4 8:25:00 150 67%
5 7:54:00 145 62%
6 7:56:00 145 62%
7 8:07:00 147 64%
8 8:09:00 149 66%
9 7:58:00 149 66%
10 7:48:00 151 68%
11 8:11:00 152 69%
12 8:02:00 152 69%
13 7:51:00 151 68%
14 7:39:00 152 69%
15 7:52:00 155 72%
16 7:47:00 156 73%
Total 128:17:00 148 65%
Pace 8:01:04

Exodus 17:2
So they quarreled with Moses and said, “Give us water to drink.” Moses replied, “Why do you quarrel with me? Why do you put the LORD to the test?”

 

Mizuno Wave Rider 14 (Retired) Miles: 16.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Really easy recovery run today. I thought I would be more tired and sore today but when I woke up I felt good. Yesterday, after the long run, my feet (arches) were tired and sore and my left hamstring was somewhat tight and sore at the hip joint. I went to the gym and ran on the treadmill since it was a recovery run. I 've uaually been running about 5 for recovery but decided to up that distance and slow down a little. At 9 min pace my heart rate stays reallly low. I had to reset the machine after 4 miles (45 minutes) and within the time to get the machine going again about 1 minute) my heart rate went down to 100 bpm. That's why you see my heart rate actually drop after 5 miles. Weird feeling after I got off the machine today...it felt like I was floating and not walking?

3/24/2011
Mile Time Heart Rate HR %
1 9:00:00 116 33% Treadmill
2 9:00:00 126 43%
3 9:00:00 129 46%
4 9:00:00 130 47%
5 9:00:00 126 43%
6 9:00:00 125 42%
7 9:00:00 126 43%
8 9:00:00 127 44%
Total 72:00:00 126
Pace 9:00:00 1% Incline

Luke 21:26-28 

26 People will faint from terror, apprehensive of what is coming on the world, for the heavenly bodies will be shaken. 27 At that time they will see the Son of Man coming in a cloud with power and great glory. 28 When these things begin to take place, stand up and lift up your heads, because your redemption is drawing near.”

Mizuno Wave Rider 14 (Retired) Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today...went to bed at 1:30 am..

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Well, I accomplished one thing this week, this is my highest milage week ever...! I even took one day off from running. I did have a lot of long days and probably didn't get enough sleep.

Next week I plan to run about 75 miles if everything goes well. Tomorrow is 20, hopefully at my target marathon pace...we'll see how that goes.

 
3/1/2011
Mile Time HR HR %
1 8:46:00 124 126 10 Miles New Route (Out & Back) Trying to Maintain 9:00 Pace & <139bpm HR
2 9:04:00 134 136
3 9:02:00 132 138
4 8:41:00 143 138
5 9:26:00 134 138
6 8:59:00 134 137
7 9:38:00 137 139
8 8:58:00 138 137
9 8:57:00 133 139
10 8:50:00 137 140
Total 90:21:00 135
Pace 9:02:06 80 Deg. High Humidity

 

2 Corinthians 5:8-10 

8 We are confident, I say, and would prefer to be away from the body and at home with the Lord. 9 So we make it our goal to please him, whether we are at home in the body or away from it. 10 For we must all appear before the judgment seat of Christ, so that each of us may receive what is due us for the things done while in the body, whether good or bad.

Mizuno Wave Rider 14 (Retired) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5021.000.000.0021.50

Okay....I did it..! I ran 21 miles today focusing on a 7:40 to 8:00 pace. I have never run this far this fast. As I mentioned before I felt like I needed to try this run just to convince myself that I can run a BQ time in Oklahoma on May 1st. During the run I tried to access how I felt at different distances. My legs got a little heavy at miles 6, 14 & 18. I understand why on mile 6 since it is two miles of continuous up-hill run. I'm actually surprised I ran both of those miles at just over an 8:00 pace. The rest of the run was basically rolling hills with some flats for a 5 or 6 miles. I planned to only run 20 miles but after about 12 I thought, what the heck, lets go for an extra one or two. I would have run a couple of more but I ran out of time, cut it off at 21 and jogged for a half to cool down. I picked up the pace on the last mile to see what that felt like but realized when it was done that I probably shouldn't kick after 20 in a marathon...better wait until about 24 or 25... :) I am very happy with this run..went out and did what I wanted to do. At this pace I believe I would run about a 3:25:00...that would be cool to do in OK.

3/27/2011
Mile Time Heart Rate HR %
1 7:29:00 140 57% My House to Staples to Martindale to End of River Road to Church
2 7:14:00 154 71%
3 7:50:00 155 72%
4 7:24:00 155 72%
5 8:17:00 157 74%
6 8:13:00 156 73%
7 7:34:00 155 72%
8 7:57:00 154 71%
9 7:49:00 151 68%
10 7:54:00 151 68%
11 7:55:00 151 68%
12 7:52:00 153 70%
13 7:53:00 152 69%
14 7:56:00 153 70%
15 7:55:00 153 70%
16 7:51:00 153 70%
17 7:48:00 156 73%
18 7:50:00 157 74%
19 7:45:00 157 74%
20 7:40:00 159 76%
21 7:28:00 162 79%
21.5 1/2 Mile Cool Down
Total 163:34:00 154
Pace 7:47:20 65 Deg. 15 mph Wind

Psalm 71:5
For you have been my hope, Sovereign LORD, my confidence since my youth.

Mizuno Wave Rider 14 (Retired) Miles: 21.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went to the gym to run the treadmill today. I started out at 10:00 pace and after a mile figured that was too easy so I bumped it up to 9:00. Everything feels pretty good today, after the BIG run yesterday, except for the tendon that extends down the front of my left foot (maybe it attaches to my my big toe?). It's really sore right were the bend is between my leg and my foot. It has been a little sensitive for a while (as well as the right one). I thought it migh just be me tieing my shoes too tight so I've been keeping them really loose...I don't think that is the problem. Maybe my shoes are not supporting my arch enough and the bend is being stressed...? I may go to the running store today and talk to the shoe expert. Anyway....Whaaaa...Whaaaa....!

3/28/2011
Mile Time Heart Rate
1 10:00:00 113 Treadmill
(Started out at 10:00 pace and decided it was too slow)
2 9:00:00 123
3 9:00:00 126
4 9:00:00 126
5 9:00:00 129
6 9:00:00 130
Total 55:00:00
Pace 9:10:00 1% Incline

Job 14:21-22 
21 If their children are honored, they do not know it;
   if their offspring are brought low, they do not see it.
22 They feel
but the pain of their own bodies
   and mourn only for themselves
.”

Brooks Racer ST 5 (Race Shoes) Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

Today was a repeat of last weeks disastrous Tempo Run but this time I was mentally prepared for it and knew what I was getting into. With that said, I know I felt much better when it was over and it is reflected in the overall run (not necessarily the Tempo part, but the Recovery miles, and post-run). I started out with the intent to run 9:00 slow miles and 7:00 minute fast miles. My first warm-up mile was ok but when I finished my Tempo mile I realized I had run a little faster than planned. It was so dark I couldn't even see my feet much less my watch (unless I pushed the power button so it would illuminate). Well, I can't really couldn't keep pushing the button every few seconds or I'd have felt like I was on the show "Lost", so I just ran what I felt was good but at a exerted effort. It ended up being faster than 7:00 as you can see. I feel like I made progress even if it was just mentally with this run. ....Did I mention I don't like running when it's so dark you can't see your feet...!

 
3/28/2011
Mile Time Heart Rate HR %
1 8:50:00 130 47% Out & Back Backward to Small Loop then Big Loop
(1 Slow Mile / 1 Fast Mile)
2 6:47:00 159 76%
3 9:26:00 144 61%
4 6:56:00 157 74%
5 9:01:00 142 59%
6 6:49:00 156 73%
7 9:40:00 142 59%
8 6:51:00 159 76%
9 9:09:00 149 66%
10 6:46:00 163 80%
11 9:14:00 145 62%
12 6:29:00 161 78%
13 9:11:00 150 67%
Total 105:09:00 151 68% 60 Deg.
Pace 8:05:18 6:46:20 High Humidity

 Exodus 10:20-22

20But the LORD hardened Pharaoh’s heart, and he would not let the Israelites go.

21 Then the LORD said to Moses, “Stretch out your hand toward the sky so that darkness spreads over Egypt—darkness that can be felt.” 22 So Moses stretched out his hand toward the sky, and total darkness covered all Egypt for three days.

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice really easy run on the treadmill in the gym. Lifted some weights afterwards as usual. Did the same run on Monday but today seemed very easy...a little sweat but never felt tired. Trying to decide about tomorrow's run (or no run). Friday will be a 16 miler...not real fast though.

3/302011
Mile Time Heart Rate HR %
1 9:00:00 117 34% Treadmill
2 9:00:00 122 39%
3 9:00:00 123 40%
4 9:00:00 123 40%
5 9:00:00 124 41%
6 9:00:00 124 41%
7 9:00:00 124 41%
Total 63:00:00 122
Pace 9:00:00 1% Incline

Genesis 3:19
"By the sweat of your brow you will eat your food until you return to the ground, since from it you were taken; for dust you are and to dust you will return.”

Mizuno Wave Rider 14 (Retired) Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran the Loop today plus a little to make a total of 7 miles. Easy except for my right knee is now hurting...Ah....! Forgot my watch to download the details...I think I averaged a 8:50 to 9:00 pace. I intended it to be fairly easy since tomorrow 16 is schedule but I'm not sure now with the knee.

I'll have to add the detail chart later.....

 

Hebrews 12:11-13

11 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.

 12 Therefore, strengthen your feeble arms and weak knees. 13 "Make level paths for your feet," so that the lame may not be disabled, but rather healed.

 

Mizuno Wave Rider 14 (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
126.31119.4322.000.00267.74
Mizuno Wave Rider 14 (Retired) Miles: 236.39Niki - Moto 6 (Retired) Miles: 12.35Brooks Racer ST 5 (Race Shoes) Miles: 6.00
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