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March 2014

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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
156.4083.0024.502.00265.90
Saucony Mirage II Miles: 88.75Saucony Cortana (Red) Miles: 177.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles.

Saucony Mirage II Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ 8:00 Pace.

Saucony Cortana (Red) Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

It was cold and windy today so I went to the Gym.

12 Miles Total with 4 at MGP.

They put a sign up for me in the Gym.

Romans 13:1 

Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.

 

I really need to find another gym.

Saucony Mirage II Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well the "Thunder Sleet" didn't materalize so we didn't get any ice on the roads.

I decided last night to go the the gym again. I ran 8 miles at a 9:00 pace. I changed machines but still broke the 60 minute rule. :-(

Jeremiah 10:13

When He utters His voice, there is a tumult of waters in the heavens, And He causes the clouds to ascend from the end of the earth; He makes lightning for the rain, And brings out the wind from His storehouses.

 

Saucony Mirage II Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.355.002.000.0015.35

I tried something different this morning. I decided to run 1 mile @ 8:15 then 1 mile @ 7:15 and continue this for my entire 15 mile run. I was very pleased with the results. It seems I do much better when I vary my pace and not just run a steady state. Even my overall HR was much better than on previous 15 mile runs. 7:40 @ 150 HR seems pretty good, this is much faster than my best marathon pace and HR at 15 miles. Hopefully good things are to come!

I am curious what you guys think about this workout...not necessarly the results but more the pholosophy. Is this something that's ever done in "real" training? I'm just kinda making my training up as I go along right now. I've wanted to jump into a specific program but just can't seem to do it.

Mile Time HR HR %  
1 8:14:00 129 65%  
2 7:12:00 149 78%  
3 8:12:00 145 76%  
4 7:15:00 153 81%  
5 8:14:00 144 75%  
6 7:14:00 152 80%  
7 8:13:00 143 74%  
8 7:09:00 154 82%  
9 8:14:00 148 78%  
10 7:07:00 158 84%  
11 8:12:00 151 80%  
12 6:54:00 161 86%  
13 8:12:00 150 79%  
14 6:32:00 163 87%  
15 8:08:00 155 82%  
0.35 Slow-Cool Down    
Total 115:02:00 150 79%  
Pace 7:40:08     WT
Temp 39 Humidity 80  
Dew Point 30 Wind   152

Romans 8:28

28 And we know that in all things God works for the good of those who love him, who[a] have been called according to his purpose.

 

Saucony Cortana (Red) Miles: 15.35
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

DL was right. I felt fine today after my run yesterday. I wasn't planning to run today but I woke up at 6:15 and couldn't go back to sleep, so at 6:45 I went out and ran 4.2 miles at a very easy pace of 9:00.

I have planned a 20 miler tomorrow but may have to push it to Saturday as I'm going roping this evening an may not get home till late.

Any suggestion as to how I should run my 20 miler?

Proverbs 19:21 

Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.

Saucony Cortana (Red) Miles: 4.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Didn't get home until 2:30 am so I didn't run my 20 miler today. 4.25 Miles @ 8:15 Pace - HR 135.

Anybody want to run 20 with me tomorrow? :-)

Ecclesiastes 4:9-10 
Two are better than one, 
because they have a good return for their labor: 
If either of them falls down, 
one can help the other up. 
But pity anyone who falls 
and has no one to help them up.

 

Saucony Cortana (Red) Miles: 4.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.2515.000.000.0020.25

20.25 miles Total.

I would call this a "run fail"... I wasn't feeling it at all today. When I went out to run it started raining. Although it was not that cold, my hands and feet imediatly got cold. I believe I was also very dehydrated as my start weight was only 152 when I started. When I finished running I was at 149. This weight is not good for me. (I have some problems that cause me to urinate a lot at night some times and the result is what happened today.) I also had goosebumps all over when I finished. I've heard this is a sign of dehydration. On top of all of this I got rubbed raw in places you can't imagine. I even rubbed raw through the typical bandaid locations and bled through to my shirt. Ouch!!!

Day like this makes me want to quit running...

Mile Time HR HR %  
1 8:06:00 134 68%  
2 7:56:00 142 74%  
3 8:02:00 146 76%  
4 7:46:00 143 74%  
5 7:46:00 144 75% 7:55:12
6 7:40:00 144 75% 142
7 7:56:00 151 80%  
8 7:55:00 152 80%  
9 7:42:00 153 81%  
10 7:33:00 152 80% 7:45:12
11 7:27:00 149 78% 150
12 7:31:00 154 82%  
13 7:43:00 158 84%  
14 7:37:00 159 85%  
15 7:37:00 164 87% 7:35:00
16 8:39:00 156 83% 157
17 8:43:00 150 79%  
18 8:35:00 144 75%  
19 9:08:00 143 74%  
20 8:26:00 149 78% 8:42:12
0.25 Slow-Cool Down   148
Total 159:48:00 149 78%  
Pace 7:59:24     WT
Temp 52 Humidity 84 152
Dew Point 48 Wind   149

 Proverbs 14:30 

A tranquil heart gives life to the flesh, but envy makes the bones rot.

Saucony Cortana (Red) Miles: 20.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.258.003.000.0013.25

This was a little redemption from Saturday's Run Fail! I didn't have a specific plan when I went out. It was going to be 7, 10 12 or 13 miles depending on how I felt. As you can see I ran the 13 as I was feeling pretty good. I got my weight back up a little (although I need it at about 156-157 to begin a run. I also ran some fartleks throughout the run to loosen up my legs a little. (Steady State slow runs seem to really tighten up my legs and make them feel very heavy.)

I ran 73 miles last week. I believe that is the most miles I have ever run in one week, (Only by a couple of miles.) but overall I think I'm feeling pretty good. I would like to maintain this higher milage for a couple more weeks an then start tapering the milage down but bring up the speed a little for the last 3-4 weeks coming into Boston.

I would really like to run a 7:30 pace at Boston. I hope I'm setting myself up to do that! :-) 

Mile Time HR HR %  
1 8:15:00 131 66%  
2 8:08:00 140 72%  
3 7:42:00 140 72% 8:01:40
4 7:56:00 149 78% 137
5 7:32:00 143 74%  
6 7:36:00 145 76% 7:41:20
7 7:29:00 146 76% 146
8 7:39:00 150 79%  
9 7:38:00 152 80% 7:35:20
10 7:18:00 153 81% 149
11 7:14:00 153 81%  
12 7:05:00 155 82% 7:12:20
13 6:47:00 162 86% 154
0.75 Slow-Cool Down      
Total 98:19:00 148 77%  
Pace 7:33:46     WT
Temp 50 Humidity 81  
Dew Point 45 Wind   153

Proverbs 24:27 

Prepare your work outside; get everything ready for yourself in the field, and after that build your house.

 

Saucony Cortana (Red) Miles: 13.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Gym day. Probably should have saved it for tomorrow as the wind is supposed to be 45 MPH.

10 easy miles @ 9:15 Pace.

John 3:8 

The wind blows where it wishes, and you hear its sound, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”

Saucony Mirage II Miles: 10.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.2512.000.000.0015.25

Woo Hoo...my last three mile of this 15 mile run were under 7:00 pace! 

I'm pretty happy with this run. The wind was not my friend today as it was 25 mph. I wasn't expecting this run to be very good but for some reason it was. Most of the run was with the wind at about 90 degrees to me except for maybe 2-3 miles directly into it and a couple of mile with it. 

Also a big factor is my weight was up where it needs to be at the beginning and only droped to 154 afterwards so I wasn't dehydrated as I've been on some of my previous runs. My HR was good on this run too being at 150 which is about 80%.

Mile Time HR HR %  
1 8:07:00 165 88%  
2 8:05:00 142 74%  
3 7:33:00 143 74%  
4 8:05:00 146 76%  
5 7:45:00 147 77% 7:57:30
6 7:21:00 141 73% 149
7 7:25:00 145 76%  
8 7:35:00 144 75%  
9 7:19:00 151 80%  
10 7:38:00 155 82% 7:27:36
11 7:30:00 154 82% 147
12 7:11:00 157 84%  
13 6:52:00 157 84%  
14 6:40:00 161 86%  
15 6:36:00 167 89% 6:57:48
0.25 Slow-Cool Down   159
Total 111:42:00 152 80%  
Pace 7:26:48     WT
Temp 50 Humidity 50  
Dew Point 32 Wind 25 154

Matthew 17:20 

He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”

 

Saucony Cortana (Red) Miles: 15.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 more miles in the evening @ 9:00 pace.

I was planning to run 9 this morning but we went to the Spurs basketball game and didn't get home until 1:00 am so I slept in a little and ran short. Sarah (my wife) started feeling bad at the game and by the time we got home was very sick at her stomach. She spent the night throwing up. I sure hope I don't get whatever she has.

Anyway... 5 Miles @ 9:00 Pace.

Maybe 4 more this evening.

Psalm 103:2-3 

Bless the Lord, O my soul, and forget not all his benefits, who forgives all your iniquity, who heals all your diseases,

Saucony Cortana (Red) Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

Got my Boston number: 12845 (I'm the only Tatum running Boston!) :-)

I decided to run my 15 miler a little different this time and run a steady state @ 8:15 for every mile regardless of the hills. This was a good test to see where I'm at arobically. I set my watch for lap pace and checked it every so often and adjusted accordingly. My max HR was 147.

Not sure what this run tells me other than 15 miles is 15 miles no matter how you run it. :-) It gets boring near the end.

Mile Time HR HR %  
1 8:15:00 130 65%  
2 8:12:00 136 70%  
3 8:13:00 140 72%  
4 8:16:00 137 70%  
5 8:13:00 135 69% 8:14:00
6 8:13:00 134 68% 136
7 8:15:00 135 69%  
8 8:14:00 137 70%  
9 8:14:00 139 72%  
10 8:14:00 141 73% 8:14:00
11 8:15:00 142 74% 137
12 8:15:00 141 73%  
13 8:14:00 139 72%  
14 8:13:00 138 71%  
15 8:14:00 142 74% 8:14:12
0.35 Slow-Cool Down   140
Total 123:30:00 138 71%  
Pace 8:14:00     WT
Temp 48 Humidity 81  
Dew Point 43 Wind 8 154

Matthew 4:7 

Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’”

 

Saucony Cortana (Red) Miles: 15.35
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.153.003.000.009.15

Sandwitch run:

Mile Time HR HR % Max HR
1 8:17:00 125 62%  
2 7:49:00 142 74%  
3 7:51:00 144 75%  
4 6:38:00 156 83%  
5 6:45:00 165 88%  
6 6:33:00 169 90%  
7 8:54:00 147 77%  
8 8:34:00 143 74%  
9 8:41:00 145 76%  
.15 Cool-Down      
Total 70:02:00 148 77%  
Overall Pace 7:46:53      

I ran the extra .15 so I could round out my mileage for the week to 72 miles. Second week over 70 miles and good so far.

James 4:17 

So whoever knows the right thing to do and fails to do it, for him it is sin.

Saucony Cortana (Red) Miles: 9.15
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.259.002.000.0014.25

I had to break this into two runs today. I didn't want to get up early enough to run it all. I went with our church group to serve and minister to the homeless in Austin at an event called Church under the bridge.

It was very windy during both runs. Can you tell where I was running with the wind? :-)

7:23 avg pace on the first 7 mile run (respectable) and 8:06 on the second 7 mile run (faster than I really planned).

9/16/2014 (Double)
Mile Time HR HR % Max HR
1 7:48:00 136 70%  
2 7:50:00 143 74%  
3 7:12:00 145 76%  
4 7:34:00 155 82%  
5 7:26:00 156 83%  
6 7:01:00 153 81%  
7 6:51:00 160 85%  
         
Total 51:42:00 150 79%  
Pace 7:23:09     WT
Temp 61 Humidity 72  
Dew Point 52 Wind 25 156
Target: Prpgressive effort…except for mile 6 when the wind was at my back.
9/16/2014 (Double)
Mile Time HR HR % Max HR
1 8:33:00 147 77%  
2 8:19:00 140 72%  
3 8:20:00 139 72%  
4 7:35:00 139 72%  
5 8:05:00 143 74%  
6 8:04:00 144 75%  
7 7:51:00 146 76%  
.25 Mile Cool-Down      
Total 56:47:00 143 74%  
Pace 8:06:43     WT
Temp 52 Humidity 36  
Dew Point 42 Wind 30 158
Target: This was supposed to be recovery pace but with the wind it was didn't seem like it.

Mark 4:39-41 

And he awoke and rebuked the wind and said to the sea, “Peace! Be still!” And the wind ceased, and there was a great calm. He said to them, “Why are you so afraid? Have you still no faith?” And they were filled with great fear and said to one another, “Who then is this, that even the wind and the sea obey him?”

 

Saucony Cortana (Red) Miles: 14.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run at the gym. 9 Miles @ 9:20 pace.

Psalm 127:2 

It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.

Saucony Mirage II Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Today was a perfect morning to run. The weather was 42 degrees, low dew point and a full moon to run by. I wish I could have enjoyed it more but I think I'm getting a little mentally tired again. I find myself dreading the run and while I'm running continuing to think about how tired I am. I know I'm not really tired because as soon as I finish running I feel like I haven't run at all. Oh well...mental tricks, I just need to keep pushing for another couple of weeks and then I think the Boston high will kick in and I'll get excited again.

I left my Garmin at work so I only had my Iron Man watch so no splits or HR on this run. 

10 Miles @ 8:03 Pace (1:20:33). I started out pretty slow and picked it up after about half way through the run.

Psalm 55:22 

Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved.

Saucony Cortana (Red) Miles: 10.25
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.757.500.000.0015.25

A windy morning here in central Texas. Winds about 25 mph. My Garmin was dead so I had to use my trusty Iron Man watch again. No splits as it's not a GPS but I did run the usual 15 miles I've been running so I know the exact distance. This run was not spectacular...not good..not really even fair. I just ran with no intent. As usual it felt harder than I thought it should but who really know how hard it really was as my mind is playing games with me right now.

15 @ 8:05 Pace (Probably would have been below 8:00 but I had to stop and throw rocks at a couple of dogs that kept chasing me and acting like they were going to bite.)

55 Degrees - 76% Humidity - 49 Degree Dew Point - 154 Starting Weight

John 10:20 

Many of them said, “He has a demon, and is insane; why listen to him?”

 

Saucony Cortana (Red) Miles: 15.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.505.500.0010.50

My legs felt good this morning and the weather was great so I decided to sandwitch a tempo run between some slower miles. The first mile of the Tempo Run is mostly up hill (about 65') and this was an out and back run so the last mile of the Tempo was mostly down hill. The rest of the run is rolling hills so overall elevation 0. 

I stopped to reset my watch before and after the Tempo Run. I think the Tempo part loosened up my legs, they felt better for the last 2.5 than they did for the first 2.5.

 

Mile Time HR HR %  
1 8:23:00 131 66%  
2 8:13:00 131 66%  
2.5 8:01:00 134 68% 8:15:00
         
1 6:56:00 147 77%  
2 6:53:00 155 82%  
3 6:47:00 148 78%  
4 6:43:00 159 85%  
5 6:23:00 164 87%  
5.5 3:13:00 166 88% 6:43:00
         
1 7:43:00 143 74%  
2 7:43:00 150 79%  
2.5 3:54:00 149 78% 7:43:00
         
Total Miles - 10.5     WT
Temp 43 Humidity 70 153
Dew Point 34 Wind   151.5

Psalm 121:1-2

I will lift up my eyes to the hills—
From whence comes my help?
My help comes from the Lord,
Who made heaven and earth.

Saucony Mirage II Miles: 10.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.000.000.0012.25

Easy day... 4 @ 8:30, 4 @ 8:15, 4 @ 8:00. Probably no run tomorrow and a 22 miler on Sunday (or Monday) depending on the weather.

Mile Time HR HR %  
1 8:31:00 121 59%  
2 8:27:00 130 65%  
3 8:28:00 127 63%  
4 8:29:00 138 71% 8:28:45
5 8:12:00 128 64% 129
6 8:19:00 130 65%  
7 8:08:00 134 68%  
8 8:10:00 137 70% 8:12:15
9 7:59:00 135 69% 132
10 8:02:00 136 70%  
11 7:50:00 141 73%  
12 8:05:00 140 72% 7:59:00
        138
0.25 Slow-Cool Down      
Total 98:40:00 133 67%  
Pace 8:13:20     WT
Temp 48 Humidity 87  
Dew Point 52 Wind   152

Proverbs 13:4 

The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.

 

Saucony Mirage II Miles: 12.25
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

I took Saturday and Sunday off...Not for any specific reason, I just thought I needed a rest. Today was a gym day so I went 8 miles easy with 2 miles at marathon pace. tomorrow I'm planning a 22 miler (the longest run in this cycle). One more 20 miler next week and I think I'm done with long runs before Boston.

Exodus 14:14

The Lord will fight for you, and you have only to be silent.”

Saucony Mirage II Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3511.009.002.0022.35

WoooHooo....BOSTON...!!!

This was by far my very best 20+ run ever....! I planned my usual 20 mile run targeting it in four sections (5 @ 8:00 pace - HR @ 145, 5 @ 7:45 pace - HR @ 150, 5 @ 7:30 pace - HR @ 155, 5 @ 7:15 pace - HR @ 160, then a final push for 2 miles at what ever the pace and HR would allow). Wow was I supprised. I had to keep speeding up to keep the HR up to were I had planned, the paces felt good even when I was running my 15-20 mile section. I did feel a little stressed on mile 21-22 but my legs still had some spring and weren't feeling heavy. My cardio is what was hurting in on mile 21-22.

This run improved my 20+ fastest by 13 seconds per mile with an equilivant HR.

I know this is probably more information than any of you want to see but I'm posting below all of my 20+ training runs so you can see the progression since 2011 when I first started running.

  20-22 Mile Runs Pace HR HR % Temp
3/25/2014 22 Mile Boston Training Run 3/25/15 7:21 153 80 50º
2/9/2014 20 Mile Boston Training Run 2/9/14 7:34 152 80 45º
10/6/2013 20 Mile Training Run 10/6/13 7:37 151 79 54º
2/26/2012 First 21 at Ft Worth 2012 7:39 162 87 45º
1/12/2014 20 Mile Boston Training Run 1/12/14 7:41 149 78 40º
4/21/2013 Last 21 at Army 2013 7:42 155 84 60º
1/26/2014 20 Mile Boston Training Run 1/26/14 7:43 152 80 37º
2/3/2013 Last 21 Before Ft Worth 2013 7:43 152 80 45º
2/4/2012 Last 21 Before Ft Worth 2012 7:44 157 81 55º
3/27/2011 Best 21 in 2011 7:47 154 84 65º
4/21/2013 First 21 at Army 2013 7:49 152 80 49º
4/29/2012 First 21 at OKC 2012 7:53 159 85 68º
4/16/2012 Last 21 Before OKC 2012 7:55 150 79 60º
3/22/2013 21 Mile Training Run - 3/22/13 7:59 151 80 66º
5/1/2011 First 21 at OKC 2011 8:00 165 91 45º

Here is my run for today:

Mile Time HR HR %    
1 8:01:00 142 74%    
2 7:51:00 142 74%    
3 7:50:00 144 75%    
4 7:47:00 145 76%   Goal
5 7:42:00 143 74% 7:50:12 8:00
6 7:22:00 147 77% 143 145
7 7:24:00 148 78%    
8 7:25:00 147 77%    
9 7:15:00 148 78%    
10 7:46:00 149 78% 7:26:24 7:45
11 6:57:00 148 78% 148 150
12 7:27:00 154 82%    
13 7:30:00 154 82%    
14 7:26:00 155 82%    
15 7:18:00 156 83% 7:19:36 7:30
16 7:01:00 157 84% 153 155
17 7:00:00 159 85%    
18 7:00:00 160 85%    
19 6:58:00 160 85%    
20 7:15:00 163 87% 7:02:48 7:15
21 6:53:00 166 88% 160 160
22 6:49:00 171 91% 6:51:00 7:00
0.35 Slow-Cool Down   169 165
Total 161:57:00 153 80%    
Pace 7:21:41     WT  
Temp 50 Humidity 71 156  
Dew Point 39 Wind 9 153  

 

Job 37:5

At God's command amazing things happen,
    wonderful things that we can't understand.

Saucony Cortana (Red) Miles: 22.35
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today after my long/hard run yesterday but I thought I should report in. I was pretty sore yesterday evening but supprisingly feel pretty good this morning. I scheduled not to run today and will pick it back up tomorrow. This whole week is an easyier week (except for yesterday). Next week I jump back to 70+ and then begin to taper down to the big race.

I really think I could have run an entire marathon at the paced I ran yesterday. The progressive effort seems to work best for me. If I just add a mile to each segment, making them 6 miles instead of 5 and then kick hard for 4 miles instead of 2 I should come close to a 3:12 marathon...way faster than my actual goal. :-)

2 Chronicles 15:7 “But as for you, be strong and do not give up, for your work will be rewarded.”

 

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

Took it easy today to make sure all my mechanical parts were still in good working order after the long run on Tuesday. Everything seems to be fine but my next two days of running will be light as I'm going to a conference in Austin. I'm not sure exactly where or when I will run but hoping to get in 4-5 miles each day.

Next week will be back to 70+.

10 Easy Miles Today @ around 9:00 Pace.

Hebrews 10:25 

Not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.

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

Bad new I'm sick again! I'm feeling better now but have been running a fever since last Thursday. This is the fifth time I've been sick since Christmas. First I had the flu, then a bad cold with a fever, stomach bug then bronchitis and now a fever with some stomach issues.

I nee to get well. I may go back to the doctor again today (for the third time). I am usually never sick!

Anyone have any suggestions?

How bad is this going to hurt my marathon...assuming I get well long enought to actually run it?

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.4083.0024.502.00265.90
Saucony Mirage II Miles: 88.75Saucony Cortana (Red) Miles: 177.15
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