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March 28, 2024

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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
    • 1:45:10 (8:01 Paced Callie) Surf City Half Marathon 2/2/20
  • 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:

  • Running Boston Marathon with Callie 2020 ...!!!
  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Boston with Callie...!!! (my daughter)

Long-Term Running Goals:

  • Win 1st in the World Series Team Roping Finals Dec. 2020
  • Run Boston with Callie, My Daughter
  • Run Sub-18:00 5K (Ouch)
  • Run Sub- 3:10 Marathon  Run 3:16 Marathon
  • Compete in a Full Iron Man (Not sure since my two major bike accidents)

Personal:

Married, two kids  Kirby (Baylor University, Married not a a Runner), Callie  (TCU University, Married and Runner).

My main sport is Team Roping, I've been doing that all my life. 

I started running in the spring of 2010.

I Just Run               

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
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: 989.00
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
5.250.000.000.756.00

I started my "5K to Boston" training today.

I went to the High School Track for the workout. Here's what I did....I hope it was right!

20 minutes Warm-Up = 9 Laps around the track

Drills - High Knee Walk x 20 Yards x 2 Times

100 Yards @ 20 seconds (timed the first one, it was actually 20.56 seconds, ran the next 5 by feel) Ran 6 of these with 100 Yard Jog between each

Rested for 5 Minutes (Stretched as I rested)

100 Yards @ 20 seconds (timed the last one, it was actually 18.97 seconds, ran all the others by feel) Ran 6 of these with 100 Yard Jog between each

20 minutes Cool-Down = 9 Laps around the track

This was a very easy workout.

 Matthew 19:23-24

 As he watched him go, Jesus told his disciples, “Do you have any idea how difficult it is for the rich to enter God’s kingdom? Let me tell you, it’s easier to gallop a camel through a needle’s eye than for the rich to enter God’s kingdom."

 

Saucony Mirage II Miles: 6.00
Comments
From Bam on Mon, May 13, 2013 at 08:58:16 from 89.126.28.24

That's the idea. Just remember the next time to jog for 5 mins between the sets. These will get harder as you extend the distance and the volume. But remember, this is an aerobic session and shouldn't be too taxing.

On the drills, if you look at Tom K's blog from Friday, he has a link to some drills which are perfect.

From I Just Run on Mon, May 13, 2013 at 09:11:07 from 67.79.11.242

I think I misread the notes you gave me and I just stood around for the 5 minutes in between sets.

Thanks for the feedback, I'll go look at the drills.

BTW...how's your running going?

From Bam on Mon, May 13, 2013 at 10:32:55 from 89.126.28.24

The link to the drills is in the comments on his Wednesday post - all the ones I suggested are in there. But make sure you do walk back recoveries between each drill.

I'm happy with the way my running is going. If all goes well, I'll be happier in a few months when I'm a good bit fitter:) Thanks for asking.

From Rye on Mon, May 13, 2013 at 17:27:24 from 65.129.67.62

Happy late bday Preston. Nice workout!

From I Just Run on Mon, May 13, 2013 at 20:05:46 from 166.137.119.38

Rye

I thought you would like my Saturday workout better than this one . :-)

From Bam on Tue, May 14, 2013 at 04:29:16 from 89.126.28.24

Did you manage to find those drills?

When I was doing my run this morning it occurred to me that you're probably doing the strides a bit too fast - I know you said it was an easy session, but could you keep that pace going for 1.5 miles? If so, then you're bang on, if not, then slow up a touch. If you don't know, you'll find out as you increase the distance and volume.

Stay patient and in a couple of weeks you'll think you are a teenager:)

From I Just Run on Tue, May 14, 2013 at 08:04:29 from 67.79.11.242

Bam,

Yes I found the drills and watched them several times. I think I did them pretty much the same.

Regarding the Strides...that's a good question. I've never really run any short distances at top speed. I looked back at my RLRF training the closest was this:

1/24/2012

Mile Time HR HR % Max HR

2 Warm-Up @ 8:52 Pace

1600m 6:05:00 154 82% 164

400m Recovery

1600m 6:06:00 159 85% 169

400m Recovery

1600m 6:03:00 163 88% 171

400m Recovery

200m 0:30:00 156 83% 156

200m Recovery

2 Cool-Down @ 8:26 Pace

Total 18:14:00 211 85%

Avg. Pace 6:04:40 Total Miles 7.75

High School Track

55Âş - Humid

"Target:

Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 400m Recovery between each, 10 Min. Cool-down.

Note: This run was challenging but very doable, I ran a fairly fast 200 just to see how much spring I had in my step after the 1600 repeats"

From Bam on Wed, May 15, 2013 at 06:20:42 from 89.126.28.24

Ok, you want to be covering 100m in about 20-22 secs. 18 secs is too fast - I know you get quicker as the session develops and the muscles get warmed up etc. But try to slow down a touch - concentrate on running form rather than going fast.

This isn't like doing the marathon workouts - this is a prep. session for the stuff that's coming later. You'll get the hang of it and don't worry, they will get harder. And when you get to the multi-pace stuff in a few months, you'll be crying and wishing you were back here doing nice 20 second strides:)

From I Just Run on Wed, May 15, 2013 at 08:09:01 from 67.79.11.242

SuperBam,

I understand. I will slow them down a tad for the next session. Do I have to wait until next week to do them though? :-) I can see, looking at the schedule, how the runs will get much harder in the coming sessions. :-(

I missed my opportunity to run my progressive run this morning as I thought it would be raining (it didn't happen). I guess I'll have to run the progression tomorrow morning and the hill blast on Saturday.

From Tom K on Wed, May 15, 2013 at 08:32:34 from 71.228.90.171

When did I miss this Bam-directed training program? Is this information available to the public? Do I want to know? I thought it was just "less watch wearing, more brain zapping." Is there more to it?

From I Just Run on Wed, May 15, 2013 at 08:50:08 from 67.79.11.242

Tom K,

Ah yes...there is a rapidly rising SuperBam cult! Acceptance into the group gives you access to a complete outline how to live, I mean run, your life. :-) I don't think you can pass the initiation though since you you think "less watch wearing" is such an easy thing to do!

From Bam on Wed, May 15, 2013 at 08:58:16 from 89.126.28.24

IJR, Yep, wait until next week - your body needs to adapt to the 'minor' aerobic stress and the biomechanical stresses and other complicated things. There's no problem re-scheduling your progression run, just try and make sure there's a recovery day between the progression run and the hills.

Tom - Joe and IJR are looking at improving their 5k times before launching into [there] Boston Marathon training. At the mmoment (stutter) they are doing some 5k base training stuff, which is adapted from John Kellogg's ideas, with a few Bamisms.

If you want to 'get involved' let me know and I'll fire the stuff over to you. I'm leaving the blog soon - my work here is nearly done - so let me know soon or get it off Joe/IJR later.

In terms of cost, all you have to do is go to Joe's blog page and leave a message saying, here's a beer for your fridge:)

From Tom K on Wed, May 15, 2013 at 09:12:02 from 71.228.90.171

The OLD CORN FLAKE GUY HAS A 5K PROGRAM?!!

Mind Blown. Yes, send it over, please.

From Bam on Wed, May 15, 2013 at 09:13:23 from 89.126.28.24

I'll send it over later...

From I Just Run on Wed, May 15, 2013 at 09:21:43 from 67.79.11.242

What...Bam, you're "leaving the Blog"? You won't see me break the world record (before you do) if you leave!

From Bam on Wed, May 15, 2013 at 09:32:24 from 89.126.28.24

This chapter in my 'Little Project' is drawing to a close - it isn't, however, the final chapter...:) All will be revealed in 'good time'.

From I Just Run on Wed, May 15, 2013 at 09:35:54 from 67.79.11.242

Sorry Tom K, it's not a cult...we're just guninea pigs. :-)

From Bam on Wed, May 15, 2013 at 10:39:37 from 89.126.28.24

IJR - miles off the mark, but if you want to refer to yourself as a guinea pig, by all means...:)

From SlowJoe on Wed, May 15, 2013 at 11:28:15 from 155.219.241.10

The mystery/legend of Bam grows....

By the time he comes back, we'll all be throwing down 15-min 5k's.

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