High-Octane

Week starting Jan 06, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesI Just Run's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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
8.9530.752.000.0041.70
Saucony Ride 4 (Orange Heel) Miles: 23.452012 Stationary Bike Miles: 9.20Saucony Cortana (Blue) Miles: 18.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

My knee seems to be getting better but still has some pain. I now believe it's just an overuse injury and not a floating bone spur. The cross-training (combo of spinning, elliptical and treadmill) did not seem to aggrivate it any more and it is actually getting better. I'll probably do the same workout this week although I'd really like to get out and run some intervals and a tempo run in preparation for the Half Marathon on Sunday.

I really wasn't sure what I was going to run today because of my knee. But I did know I wouldn't run 20, as I originally planned, since everyone advised against it. I got up at 5:30 to give myself plenty of time to run some substantial miles anyway. I had predetermined that if my knee started hurting (got any worse) that I would just stop at whatever milage, but as I ran it didn't seem to get worse so I just kept going. During my run miles 7,8,9 seemed really hard. There are some rolling hills in those miles and my legs just seemed to want to quit, they got really heavy and stiff. I pushed through and actually felt much better on miles 11,12,13. I hope this is not any indication how I'll feel at the race on Sunday. I'm hoping to run a 6:45 pace but it seems impossible in my mind right now since that's a full minute faster than today's run.

I was supprised to find out, after I completed this run, that this run is exactly what my training schedule had for next week's long run (15 miles @ 7:46) and I hit it right on the mark. :-)

1/6/2013
Mile Time HR HR % Elevation
Gain
1 7:27:00 140 72% 70
2 7:32:00 152 80% 115
3 7:52:00 152 80% 93
4 7:41:00 151 80% 44
5 7:41:00 150 79% 33
6 7:43:00 149 78% 42
7 8:19:00 152 80% 118
8 7:45:00 150 79% 91
9 7:54:00 152 80% 70
10 7:57:00 150 79% 76
11 7:55:00 155 82% 98
12 7:55:00 155 82% 147
13 7:42:00 155 82% 54
14 7:45:00 155 82% 27
15 7:30:00 159 85% 76
   
Total 116:38:00 152 80%  
Pace 7:46:32   1152' Elevation Gain  
Where Run - Smallville, Small Loop & Smallville again to make 15 miles.
Weather - 32 Degrees
Target:
Long Run - 15 Miles @ 7:41
Note:
My knee was just slightly hurting. Afterwards not any worse. This was supposed to be a 20 mile day but I opted for 15 since I have the 3M Half Marathon next Sunday.

Psalm 90:14

Surprise us with love at daybreak;
then we’ll skip and dance all the day long.

Saucony Ride 4 (Orange Heel) Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.250.000.008.25

Gym day, just trying to let my knee get better.

1/8/2013
Mile Time  
9.2 30 Min. Stationary Bike  
4 30 Min. Eliptical  
4.25 30 Min. Treadmill  
      Total Miles 8.25
SMAC Gym
Indoor
Target:
30 min. each exercise. Knee still has pain.

Jeremiah 17:14
Heal me, O LORD, and I shall be healed; Save me, and I shall be saved, For You are my praise.

2012 Stationary Bike Miles: 9.20Saucony Cortana (Blue) Miles: 8.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.002.000.004.25

Ran in the evening.

.75 Slow, 1 Mile @ 6:50, .75 Slow, 1 Mile @6:29,  .75 Slow = 4.25 Miles Total

Knee was ok.

Saucony Ride 4 (Orange Heel) Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.500.000.0010.00

Gym.

7.5 miles @ 7:30 pace, 2.5 miles on elliptical.

Knee hurt a lot after the run.

Isaiah 41:10

10 So do not fear, for I am with you;
    do not be dismayed, for I am your God.
I will strengthen you and help you;
    I will uphold you with my righteous right hand.

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

My knee was really bothering me yesterday evening but this morning it feels a lot better.

Yesterday it hurt just to touch it and hurt even worse when I bent it back. The pain is a streching and grinding on the top and front of my kneecap. I'm sure it's just an overuse thing. It came on when I got the bright idea to "catch up" on my milage a couple of weeks ago (I had gotten behind because of my travel and busy schedule).

I would probably drop out of the race on Sunday if I weren't already entered. I'm still going to go into the race to try and beat last year's time.

I don't think I'm going to run any more this week unless I do a mile or so tomorrow just to get a feel for race pace.

Thanks for all your encourgment and advice!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

4.2 Easy/Slow Miles

Saucony Ride 4 (Orange Heel) Miles: 4.20
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.9530.752.000.0041.70
Saucony Ride 4 (Orange Heel) Miles: 23.452012 Stationary Bike Miles: 9.20Saucony Cortana (Blue) Miles: 18.25
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: