High-Octane

Week starting Jan 12, 2014

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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	2.00	Year:	2.00
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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
33.50	34.00	1.00	3.00	71.50

Saucony Cortana (Red) Miles: 53.50	Saucony Cortana (Blue) Miles: 8.00

Sun, Jan 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.25	20.00	0.00	0.00	20.25

This is one of my best 20 mile training runs ever. I have run a couple times a little faster but never with my HR this low. I feel like I'm way ahead of my training compared to where I've been in the past. The RLRF training has this early 20 mile run at about an 8:00 pace to end up with a marathon goal of 3:10. I'm not expecting that but feel more confident in a 3:16 than ever before!

Mile	Time	HR	HR %
1	8:08:00	145	0.755
2	7:59:00	139	72%
3	7:51:00	141	73%
4	7:56:00	143	74%
5	7:54:00	142	74%	7:57:36
6	7:48:00	140	72%	142
7	7:31:00	140	72%
8	7:49:00	145	76%
9	7:58:00	146	76%
10	7:30:00	147	77%	7:43:12
11	7:44:00	147	77%	144
12	7:44:00	151	80%
13	7:35:00	151	80%
14	7:39:00	153	81%
15	7:33:00	158	84%	7:39:00
16	7:47:00	154	82%	152
17	7:32:00	156	83%
18	7:19:00	157	84%
19	7:13:00	159	85%
20	7:16:00	162	86%	7:25:24
0.25	Slow-Cool Down			158
Total	153:46:00	149	78%
Pace	7:41:18			WT
Temp	36-40	Humidity	80	158
Dew Point	30	Wind		155.5
Target: Run 20 with each 5 faster than the previous. Great run, I needed this to boost my confidence.

Hebrews 10:35-36

Therefore do not throw away your confidence, which has a great reward. For you have need of endurance, so that when you have done the will of God you may receive what is promised.

Saucony Cortana (Red) Miles: 20.25

Comments(6)

Mon, Jan 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Easy recovery miles at the gym - 8 @ 9:00 pace and a few upper body weights.

Saucony Cortana (Blue) Miles: 8.00

Comments(4)

Tue, Jan 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	6.00	1.00	0.00	10.25

Didn't really know what to do today so I just ran. No Pain so probably No Gain. :-)

Mile	Time	HR	HR %	Max HR
1	8:13:00	131	66%
2	8:07:00	141	73%
3	7:35:00	141	73%
4	7:44:00	142	74%
5	8:01:00	144	75%
6	7:57:00	146	76%
7	7:58:00	148	78%
8	7:40:00	147	77%
9	8:00:00	149	78%
10	6:53:00	155	82%
.25 Mile Slow-Cool Down
Total	78:08:00	144	75%
Pace	7:48:48			WT
Temp	34	Humidity	64
Dew Point	23	Wind	10	156

Matthew 16:26

For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul?

Saucony Cortana (Red) Miles: 10.25

Comments(4)

Wed, Jan 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.75	6.00	0.00	3.00	9.75

I don't remember if I've ever done this workout before so maybe I just made it up today. :-)

2 @ 8:00 Pace (slow marathon) then 1 @ 6:30 Pace (slow 5k) and Repeat this 3X.

Note: Had to stop after each 2 miles to reset my watch and get a drink.

I think I did pretty good ignoring the hills and running by pace only. Couldn't quite get to the 6:30 on the fast miles (That part of the workout was hard!).

Mile	Time	HR	HR %	Max HR
1	8:01:00	147	0.77
2	7:55:00	145	0.755
3	6:36:00	151	0.795	159
4	8:00:00	146	0.76
5	7:48:00	152	0.8
6	6:34:00	159	0.845	165
7	7:57:00	143	0.74
8	7:59:00	146	0.76
9	6:33:00	156	0.83	163
0.75	Slow-Cool Down
Total	67:23:00	149	78%
Overall Pace	7:29:13
Fast Pace	6:34:20			WT
Temp	34	Humidity	30
Dew Point	21	Wind	5	155.5
Target: 3 @ 8:00, 1 @ 6:30 x 3 Reps. Ran Small Loop & Smallville.

2 Peter 3:8 - But, beloved, be not ignorant of this one thing, that one day is with the Lord as a thousand years, and a thousand years as one day.

Saucony Cortana (Red) Miles: 9.75

Comments(5)

Thu, Jan 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

Kept all miles at 8:00 or slower.

Saucony Cortana (Red) Miles: 13.25

Comments(4)

Sat, Jan 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	2.00	0.00	0.00	10.00

10 Miles @ avg 8:15 Pace on the TM in Atlanta.

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
33.50	34.00	1.00	3.00	71.50

Saucony Cortana (Red) Miles: 53.50	Saucony Cortana (Blue) Miles: 8.00

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