High-Octane

San Antonio Rock-n-Roll 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: 26.20 Year: 338.70
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
85.2598.1010.003.10196.45
Saucony Cortana (Blue) Miles: 109.25Saucony Mirage II Miles: 61.85Brooks Racer ST 5 (Race Shoes) Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5021.000.000.0021.50

This is the run I've been needing. Finally the weather was perfect for me, I was rested and everything felt good. My training called for 20 @ 7:41 but after the first loop I knew I could do better. The first 7 mile loop I tried to just keep my HR below 150, the second 7 mile loop I concentrated on keeping it below 155 and the last 7 mile loop below 160 until the last 2 miles when I went ahead and pushed it and let my HR rise. If I can control my HR in the marathon in three weeks I believe I could come very close to running a 3:16 marathon. I need some good weather though!

I guess it's time to start tapering down now. All the body parts are in good condition. :-) ...so hopefully I'll go into the race nice and healthy.

It's interesting to see the correlation of the identical miles (1& 7, 2 & 8, etc.) and the HR comparison. It was also nice to feel confident to run the last mile faster than any others.

To the right is each of the 7 mile pace averages.

Mile Time HR HR %  
1 7:52:00 155 82%  
2 8:00:00 142 74%  
3 7:39:00 142 74%  
4 7:43:00 142 74%  
5 8:18:00 146 76%  
6 7:35:00 144 75%  
7 7:45:00 145 76% 7:50:17
8 7:33:00 144 75%  
9 7:42:00 150 79%  
10 7:06:00 151 80%  
11 7:29:00 150 79%  
12 7:56:00 153 81%  
13 7:21:00 151 80%  
14 7:38:00 154 82% 7:32:09
15 7:10:00 154 82%  
16 7:26:00 157 84%  
17 6:54:00 158 85%  
18 7:17:00 161 87%  
19 7:44:00 163 88%  
20 7:05:00 165 89%  
21 6:48:00 171 93% 7:12:00
0.5 Slow-Cool Down    
Total 158:01:00 144 85%  
Pace 7:31:29     WT
Temp 55-54 Humidity 58-66 156.5
Dew Point 41-43 Wind 8 153.5

 

Saucony Cortana (Blue) Miles: 21.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

I thought I suould run an easy Recovery Run even though I took off running yesterday and let my body rest a little more. This run averaged 8:30 with a HR of 133. My recovery HR is actually 137 so I had some room to spare.

Comparing this run to previous Recovery Runs (about 6 months ago) I find that HR is about 10-15 BPM slower at the same 8:30 pace. Good progress I believe!

Track workout tomorrow! :-) ...And waiting for the race.

Mile Time HR HR %  
1 8:48:00 123 61%  
2 8:40:00 132 67%  
3 8:13:00 131 66%  
4 8:57:00 133 68%  
5 8:40:00 135 69%  
6 8:26:00 134 68%  
7 8:17:00 135 69%  
8 8:22:00 136 70%  
0.75 6:00:00 142 74%  
Total 74:23:00 133 68%  
Pace 8:30:03     WT
Temp 57 Humidity 88  
Dew Point 54 Wind 3 154

Psalm 27:13-14 

I believe that I shall look upon the goodness of the Lord in the land of the living! Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!

 

Saucony Mirage II Miles: 8.75
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.000.007.25

Tapering is always fun...plus a Track Workout, it doesn't get much better than this! :-)

I had thought about going to the gym and just run some TM miles but when I woke up I couldn't resist the temptation so I went to the track.

The schedule called for a 3:44 1000's but I ran 3:38 comfortably. 

Nothing very interesting on the schedule for the next week and a half other than a 10-13 miler at race pace on the weekend.

Mile Time HR HR %  
2 Warm-Up @ 8:00 Pace - HR 133
1000m 3:40:00 155 82%  
400m Recovery      
1000m 3:39:00 158 85%  
400m Recovery      
1000m 3:35:00 159 85%  
400m Recovery      
1000m 3:41:00 160 86%  
400m Recovery      
1000m 3:38:00 160 86%  
200m Recovery      
1 Cool-Down @ 7:59 Pace - HR 149
Ave Pace 3:38:36   Total Miles 7.25
Temp 64 Humidity 94 156
Dew Point 63 Wind 8  
Target: Repeats - 10-20 Min. Warm-up, 5 x 1000m @ 3:44 (5:58 Pace), (400m Recovery), 10 Min. Cool-Down.
Good workout, no problem in hitting paces.

Ecclesiastes 2:24-26 

There is nothing better for a person than that he should eat and drink and find enjoyment in his toil. This also, I saw, is from the hand of God, for apart from him who can eat or who can have enjoyment? For to the one who pleases him God has given wisdom and knowledge and joy, but to the sinner he has given the business of gathering and collecting, only to give to one who pleases God. This also is vanity and a striving after wind.

 

Saucony Mirage II Miles: 7.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles at the gym.

Saucony Mirage II Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.006.000.007.50

When I woke up I thought I might be getting sick. I was achy and my head and throat was sore. I then remembered that I got a flu shot on Tuesday. Hopfully that is all it is and I'll feel better in a day or two. 

Today's run was supposed to be: 1 mile warm-up and then 3 miles @ 6:45 pace. I replaned it to 5 @ 7:00 Pace and then 5 @ -7:00 Pace during the run. I am pushing all of my workout one week later than scheduled as I feel the taper perscribed is too much and too long. On my last marathon taper I followed this same (self defined) taper and seemed to do much better at racetime.

Mile Time HR HR %  
1 Mile Warm-Up @ 8:20 Pace, HR 139  
1 7:01:00 151 80%  
2 7:13:00 160 86%  
3 6:52:00 161 87%  
4 6:39:00 161 87%  
5 6:44:00 160 86%  
6 6:44:00 163 88%  
         
.5 Mile Slow-Cool Down    
Total 41:13:00 159 85%  
Pace 6:52:10     WT
Temp 46 Humidity 70  
Dew Point 36 Wind 15 155
Target: 1 Mile Warm-up, 5 @ 7:00. Out to Smallville and back.
Very windy going out (I got cold).

Philippians 1:6 

And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

Saucony Mirage II Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2512.000.000.0012.25

12 miles @ 7:31 pace. A little slower than I wanted but I have a cold or something and it seened hard to breath.

Here's the details:

Mile Time HR HR %  
1 7:46:00 149 78%  
2 7:57:00 143 74%  
3 7:32:00 144 75%  
4 8:07:00 147 77%  
5 7:30:00 143 74%  
6 7:35:00 143 74%  
7 7:32:00 149 78%  
8 7:29:00 153 81%  
9 7:28:00 155 82%  
10 7:07:00 155 82%  
11 7:08:00 155 82%  
12 7:05:00 159 85%  
.25 Mile Slow-Cool Down    
Total 90:16:00 150 79%  
Pace 7:31:20     WT
Temp 54 Humidity 82 (Rain) 155
Dew Point 48 Wind 9  

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well the weather is not looking very good for the marathon next Sunday. 60 degrees and possible thunderstorms are predicted right now, but as we know it may all change before then.

My training program only has me running two days this week. both of which are very easy.

Track Repeats: 10-20 min warm-up, (6) 400's @ 5:48 pace, cool-down

Tempo Run: 1 mile warm-up, 2 miles @ 7:26 pace

I'm wondering what you guys would suggest for running this week.?

Ok....Now it's time to let the Doubt Begin! :-(

 

James 1:6 

But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.108.10

Track Repeats today. Pretty easy as I only had to do (6) 400's. Ran one with a high school kid and then a 100 with him for his final repeat (It was FAST! :-)

My cold is starting to feel better so hopefully I'll be 100% by Sunday. Now if the weathermen can just get it wrong, as usual, things should be good for the race.

Mile Time HR HR %  
3 Warm-Up @ 7:51 Pace - HR 138  
400m 1:23:00 142 74%  
400m Recovery      
400m 1:22:00 149 78%  
400m Recovery      
400m 1:22:00 150 79%  
400m Recovery      
400m 1:20:00 151 80%  
400m Recovery      
400m 1:13:00 155 82%  
400m Recovery      
400m 1:10:00 154 82%  
200m Recovery      
100m Fast      
200m Recovery      
2 Cool-Down @ 9:10 Pace - HR 137
Ave Pace 1:18:20   Total Miles 8.1
Temp 55 Humidity 82  
Dew Point 52 Wind 10 154
Repeats - 10-20 Min. Warm-up, 6 x 400m @ 1:27 (5:48 Pace),  400m Recovery between each, 10 Min. Cool-Down.
Notes:1:27 seemed too slow so I just kept dropping the pace. Ran (1) 100 Fast w/High School Kid.

2 Peter 3:9 

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance.

 

Saucony Mirage II Miles: 8.10
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Very Aggravated....! 65 Degrees at race time. I feel like I've wasted a lot of time and now money on a race that won't turn out good.

Saucony Mirage II Miles: 7.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Mile Time HR HR %  
1 7:55:00 144 75%  
2 8:18:00 140 72%  
3 8:13:00 142 74%  
4 7:51:00 144 75%  
.2 Mile Cool-Down      
Total 32:17:00 143 74%  
Pace 8:04:15     WT
Temp 52 Humidity 96  
Dew Point 45 Wind 5 155
Target: 4 Miles with approx. 2 @ MP.

Saucony Cortana (Blue) Miles: 4.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Miles with Callie.

Saucony Cortana (Blue) Miles: 3.00
Add Comment
Race: San Antonio Rock-n-Roll Half Marathon (13.1 Miles) 01:36:48, Place overall: 160, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

This was a nice Training Run for me. As you know I planned to run the Full Marathon but backed out that and dropped down to the Half. As usual the weatherman was wrong...the temperature was even hotter than he had predicted.

At the first of the race I decided to go ahead and run a fair Half Marathon pace for the first few miles and see how I felt. After first two miles I knew I wouldn't be able to hold that pace. As you can see by my HR the effort was there but nothing more could be done without blowing up or destroying my body in an effort to run a few minutes faster.

Since I didn't burn myself out on this race my plan is to try and run the BCS (Bryan College Station) Marathon on December 8th. I'm going to continue to train until then and if the weater is good I'll enter at the last minute.

The Rock-n-Roll Marathon/and Half was a huge event with 26,000 runners altogether. I was a little unimpressed with the production. I though it would be a little more hyped up.

I ended up 160th out of 14,427 runners and 10th in my age group out of 524 runners. Apparently everyone was having difficulty in the heat. :-)

The best thing about the race was that I got to spend the day with my daughter (Callie). She ran her second Half Marathon and PR'd by over 2 minutes. That was a fun thing to see and be a part of.

Rock n Roll Half Marathon - San Antonio, TX
11/17/2013
Mile Time HR HR %  
1 7:09:00 150 79%  
2 7:08:00 161 87%  
3 7:27:00 160 86%  
4 7:29:00 161 87%  
5 7:29:00 163 88%  
6 7:53:00 164 89%  
7 7:46:00 165 89%  
8 7:15:00 165 89%  
9 7:20:00 167 91%  
10 7:16:00 169 92%  
11 7:16:00 171 93%  
12 7:21:00 174 95%  
13 6:59:00 178 98%  
0.1 0:48:00 180 99% Maxed HR
@ 184
Total 1:36:48 165 89%  
Pace 0:07:23     WT
Temp 75-80 Humidity 90  
Dew Point 72 Wind 5  
160 out of 14,427 runners      
10nd out of 524 in my age group    

Psalm 144:12 

May our sons in their youth be like plants full grown, our daughters like corner pillars cut for the structure of a palace;

 

Brooks Racer ST 5 (Race Shoes) Miles: 13.10
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Recovery Run:

11/18/2013
Mile Time HR HR %  
1 8:13:00 129 65%  
2 8:19:00 138 71%  
3 7:50:00 138 71%  
4 8:17:00 144 75%  
5 8:07:00 143 74%  
6 7:59:00 142 74%  
7 8:03:00 148 78%  
Total 56:48:00 140 72%  
Pace 8:06:51     WT
Temp 65 Humidity 90 (Foggy) 155
Dew Point 65 Wind 5 154
Target: Just Run.

1 Corinthians 6:11 

And such were some of you. But you were washed, you were sanctified, you were justified in the name of the Lord Jesus Christ and by the Spirit of our God.

 

Saucony Cortana (Blue) Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.257.000.000.0013.25

So I have been out of town on business again (Florida) but now I'm back. Today I just added some miles without a real plan. It's still pretty hot and humid but the temperature is dropping tomorrow and we will see some pretty cold nights for the next few days.

Feeling fine after my race on Sunday. My plan is to consider the BCS (Brian College Station) Full Marathon on December 8th if the weather is good.

1 Corinthians 1:4-5 

I always thank my God for you because of his grace given you in Christ Jesus. For in him you have been enriched in every way—with all kinds of speech and with all knowledge

Saucony Cortana (Blue) Miles: 13.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Cold weather has hit. It was very windy and rainy this morning so I went to the Gym.

9 easy miles @ the Gym.

Song of Songs 4:16

Awake, north wind,and come, south wind! 

Blow on my garden, that its fragrance may spread everywhere.
Let my beloved come into his garden and taste its choice fruits.

Saucony Mirage II Miles: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.5012.000.000.0018.50

Nice cold weather this morning. I was able to bundle up enough to keep my hands and feet warm. I was hoping to run 20 miles but I didn't start early enough so I had to settle for 18.

The temperature was 37, 81% humidity and 34 degree dewpoint.

My plan was for 6 @ 8:15, 6 @ 8:00 and then 6 @ 7:45. I haven't added up the actuals but I think they are all pretty close, maybe the last 6 was a little faster.

Over 60 miles for the week with a Half Marathon to start it off last Sunday. :-)

Mile  Pace HR

.25 Mile Warm-Up

1     8:16     133

2     8:17     144

3     8:13    138

4     8:37     143

5     8:04     147

6     8:07     144

7     7:46     139

8     8:00     139

9     8:05     145

10    7:58     147

11    8:01     149

12    7:59     151

13     7:54     156

14     7:51     160

15    7:26     157

16    7:29     156

17    7:31     159

18    7:25    163

.25 Mile Cool-Down

Avg Pace 7:57 (I think)

Avg HR 148

Pretty good run physically but mentally I was tired today.

 

Saucony Cortana (Blue) Miles: 18.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles @ 8:19 pace

Saucony Cortana (Blue) Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2515.000.000.0015.25

I decided to run in the evening today since the weather was so bad this morning. I felt very "clunky" while running though. I don't think my body is used to running in the evening.

I'm still contemplating the BCS Marathon on the 8th. I seem to have lost some of my desire and drive to do it and now my running isn't feeling great...I guess I'll decide at the last minute.

Mile Time HR HR %  
1 8:13:00 145 76%  
2 8:09:00 147 77%  
3 8:02:00 150 79%  
4 7:56:00 147 77%  
5 7:44:00 146 76% 8:00:48
6 7:52:00 140 72% 147
7 7:47:00 149 78%  
8 7:45:00 150 79%  
9 7:44:00 152 80%  
10 7:55:00 151 80% 7:48:36
11 8:15:00 151 80% 148
12 7:52:00 152 80%  
13 7:50:00 154 82%  
14 7:44:00 155 82%  
15 7:57:00 156 83% 7:55:36
0.25 Slow-Cool Down   154
Total 118:45:00 150 79%  
Pace 7:55:00     WT
Temp 39 Humidity 87 (Drizzle)  
Dew Point 36 Wind  

155

My Running Route

2 Corinthians 4:16-18

16 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. 17 For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, 18 as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.

 

Saucony Cortana (Blue) Miles: 15.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.008.00

HAPPY THANKSGIVING TO ALL ..... !!!

Callie is home for a few days so I got to run with her for the first six miles. She has made a lot of progress in the last couple of months and is now training to run the Cowtown Full Marathon.

Today was 6 miles at a somewhat easy pase and then 2 pushing it a little.

We were going to run a 5K tomorrow but I believe we have backed out not wanting to spend the money on a non-certified, short course, cheap t-shirt, and crummy prize race.

Mile Time HR HR %  
1 8:47:00 125 62%  
2 8:47:00 137 70%  
3 8:23:00 135 69%  
4 8:29:00 134 68%  
5 8:43:00 149 78%  
6 8:09:00 139 72%  
7 7:35:00 152 80%  
8 7:16:00 156 83%  
Total 66:09:00 141 73%  
Pace 8:16:07     WT
Temp 33 Humidity 48  
Dew Point 23 Wind 12 156
Target: Ran with Callie for 6 and 2 alone.

1 Thessalonians 5:18 

Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

 

Saucony Cortana (Blue) Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.7511.000.000.0011.75

Happy Thanksgiving everyone!

I dedided to bail on the 5K today as no one, except Callie, wanted to go to the race. I wasn't really very excited because last year the race was short, the T-shirts they gave away were crummy and the metals were very cheap. Callie and I decided to just run at home.

I went out and ran 8.75 miles on my own and then 3 miles with Callie.

Mile/Pace/HR

1  7:43  149

2  7:39  151

3  7:35  145

4  7:33  152

5  7:32  155

6  7:29  154

7  7:17  155

8  7:11  156

Avg Pace  7:29

Avg HR  152

I ignored the hills and just ran on pace trying to drop my pace each mile. I did a pretty good job, even if I say so myself.

Then .75 miles by myself @ 8:16 pace, 147 HR.

Then 3 miles with Callie. Callie"s running is improving very quickly!

7:43/143, 7:48/149, 7:29/153

Total Miles 11.75

Temp 35-50, 28% Humidity, 26 Degree Dew Point  -  Perfect running weather.

 

Saucony Cortana (Blue) Miles: 11.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 ez mile with Callie - 9:08, 125 HR.

Saucony Mirage II Miles: 8.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.2598.1010.003.10196.45
Saucony Cortana (Blue) Miles: 109.25Saucony Mirage II Miles: 61.85Brooks Racer ST 5 (Race Shoes) Miles: 13.10
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