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Austin 3M

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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:

  • Run Boston Marathon with Callie
  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Chosen (Half) Marathon for Adoption, Nov. 23rd
  • Boston 2020 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 24 (Baylor University, Married not a a Runner), Callie 27 (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:

Miles:This week: 0.00 Month: 82.75 Year: 975.42
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: 974.00
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
8.5740.102.001.0051.67
Saucony Kinvara 2 (Race Shoes) Miles: 13.10Saucony Ride 4 Miles: 38.57Condor Flight (Road Bike) Miles: 26.50
Race: Austin 3M (13.1 Miles) 01:30:10, Place overall: 225, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Where do I want to begin…..WOOO…HOOO….. big PR in the Austin 3M Half Marathon!!!

PR’d by almost 6:00 minutes

Okay I got that out of my system. This was a GREAT race for me. I’m on the 13’th week of the 3:15 marathon pace training program of Run Less Run Fast program. This was supposed to be a 15 mile run @ 7:26 pace but I substituted this race for the training run.

I’m sure most people know that this is a very fast race since it has about 350’ elevation drop from the start to the finish. I really wasn’t sure how drastic that would be but I found that course felt more like long flats and a few rolling hills. There were only a couple of stretches where it really felt like enough downhill to really get you going.

I started out with the intention to run between a 7:00 and 7:15 pace throughout the race but after my first (and slowest) mile at 7:07, I decided to drop my plan to a 6:?? Pace on as many miles as I could. Come to find out I kept that pace fairly easy and believe I could have dropped it a little more with better race knowledge and planning.

At the beginning I lined up about 30 yards behind the 1:30 pace group. I was thinking I would never be able to keep up with them. I paid attention to them until mile 2 or 3 and then forgot all about them…I’m not sure where they ended up but I know I passed a lot of the people in the original group.

Mile 1: Just tried to keep an even pace and get my heart pumping and my breathing consistent

Mile 2: Decided to go out a little faster and see how long I could sustain

Mile 3: Had one decent hill and some small rollers-easy

Mile 4: This shows on the map to be a decent down hill but I didn’t notice it much, maybe because of the turns. Slowed to a walked to get a drink.

Mile 5: Another slightly downhill, at this point I was amazed at how good my legs felt.

Mile 6: Just some rolling hills here. My breathing was it’s usual heavy by this time.

Mile 7: Another rolling hill area. Stopped, walked and got a drink.

Mile 8: At this point I started to get a little tired.

Mile 9: Ate a Gu but probably should have taken it a little sooner. Slowed twice to a walk, got a drink and took the Gu.

Mile 10: Revived a little realizing it was all down hill from here!

Mile 11: Picked up the pace. Probably could have gone a little faster.

Mile 12: A little faster but not any kick yet.

Mile 13: Started to kick a little halfway through.

Last ¼: Kicked here and pass a whole lot of people. The crowd was screaming “Go 1347” (that was my bib #). I probably passed a dozen people. My fastest pace dropped down to 5:41.

After the race I recovered for a few minutes and then was very surprised how good my legs felt. Now (this evening) they don’t feel any different than after a normal (fairly hard) workout.

I used the Hammer Nutrition method of preparing (fueling) for the race.

Race Day Boost 4 days before the race.

2 Endurolyte Capsules before and after the race.

1 Hammer Gel before and 1 Hammer Gel after the race.

Hammer Recovery when I got home (3:30).

1/29/2012 Austin 3M Half Marathon

Mile Time HR HR %

1 7:07:00 157 84%

2 6:47:00 160 86%

3 6:53:00 164 89%

4 6:52:00 166 90%

5 6:54:00 165 89%

6 6:49:00 166 90%

7 6:55:00 165 89%

8 6:46:00 166 90%

9 6:59:00 165 89%

10 6:56:00 167 91%

11 6:50:00 169 92%

12 6:47:00 169 92%

13 6:40:00 172 94%

0.1 0:50:00 175 96%

Total 90:05:00 155 90%

Pace 6:52:36

Psalm 139:13-16

Oh yes, you shaped me first inside, then out;

you formed me in my mother's womb.

I thank you, High God—you're breathtaking!

Body and soul, I am marvelously made!

I worship in adoration—what a creation!

You know me inside and out,

you know every bone in my body;

You know exactly how I was made, bit by bit,

how I was sculpted from nothing into something.

Like an open book, you watched me grow from conception to birth;

all the stages of my life were spread out before you,

The days of my life all prepared

before I'd even lived one day

Saucony Kinvara 2 (Race Shoes) Miles: 13.10
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.002.001.009.75

I love Track Repeats....! Today was 10 x 400 @ 1:27 Pace on the RLRF program with 400m active recover, 2 miles warm-up and 2 miles cool-down.

I decided to begin picking up the pace after the 4th one and then I ran 2 extra just because I felt good and wanted to. Slowest 400m (1:27), Fastest 400m (1:07).

1/31/2012
Mile HR HR % HR HR %
2 Warm-Up @ 8:47 Pace  
400m 1:26:00 141 73% 400m 1:24:00 163 88%
400m Recovery 400m Recovery  
400m 1:26:00 159 85% 400m 1:19:00 166 90%
400m Recovery 400m Recovery  
400m 1:26:00 162 87% 400m 1:19:00 165 89%
400m Recovery 400m Recovery  
400m 1:27:00 161 87% 400m 1:18:00 166 90%
400m Recovery 400m Recovery  
400m 1:23:00 162 87% 400m 1:16:00 166 90%
400m Recovery 400m Recovery  
400m 1:24:00 162 87% 400m 1:07:00 167 91%
400m Recovery 2 Cool-Down @ 9:50 Pace  
       
Avg Repeat
Time
1:21:15            
            Total Miles 9.75
High School Track
62º - 100% Humidity

Proverbs 30:18-19
There are three things that amaze me—
no, four things that I don’t understand:
how an eagle glides through the sky,
how a snake slithers on a rock,
how a ship navigates the ocean,
how a man loves a woman.

 

Saucony Ride 4 Miles: 9.75
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-Training Day:

Today was the first day in...Uh, I don't know? The weather was good, about 70 degrees. 

26.5 Miles @ 19.1 MPH  -  HR = 142 Avg.                                                                                                                                                                                                                       I'm curious how my legs will feel in the morning when I go out and run my Tempo Run. Hopefully they will feel okay. That's one problem with biking as the cross-training day (before a key workout), it's always the evening before and doesn't allow for a full 24 hours of recovery.

John 15: 1-2

"I am the true vine, and my Father is the gardner. he cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful." 

Condor Flight (Road Bike) Miles: 26.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.827.000.000.008.82

Let's see... Race on Sunday, fast track repeats on Tuesday, 26 fast bike miles Wednesday evening, BIG steak Wednesday night, 65 Degrees and drizzling, soaking wet and  carring 32 oz of water on my Tempo Run = Hard Tempo run this morning.

But...I did meet the perscribed pace and distance for my Tempo Run!

Target was: Tempo Run - 1 Mile Easy, 7 Miles @ 7:26.

2/5/2012

Mile Time HR HR %  
1.82 Warm-Up @ 9:00 Pace  
1 7:13:00 143 74%  
2 7:19:00 158 85%  
3 7:26:00 164 89%  
4 7:36:00 165 89%  
5 7:23:00 166 90%  
6 7:21:00 166 90%  
7 7:23:00 172 94%  
   
   
   
   
       
Total 51:41:00 162 87%  
Pace 7:23:00      
Small Loop + Smallville
65º - Drizzle

Proverbs 23:20-21

20 Do not join those who drink too much wine
   or gorge themselves on meat,
21 for drunkards and gluttons become poor,
   and drowsiness clothes them in rags.

Saucony Ride 4 Miles: 8.82
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today didn't start out very good. I got up at 5:30 to go to the gym only to find that my truck wouldn't start. I had some problems with it a few weeks ago and, at that time, put two new batteries in it. After a few minutes I decided to put the battery charger on it and go back to bed for a little while and call todays workout off.

I went back and looked at the results of my 3M Half Marathon race on Sunday and found that they revised my time to 1:30:09 (it was 1:30:10)...woo..hoo...! I also figured out that, because the official timing was "gun time" and not "chip time" that I actually beat the guy that ran in 7th place. I also realized that there was only 2 min between 7th and 14th place. Now I'm thinking all of those guys (in my age group) started running with the 1:30:00 pace group and just picked up the pace after a while. That's probably why I never saw the 1:30:00 pace group. Anyway...next year I'll be 1:25:00 and be in the top three!!

Tomorrow is my last 20 miler before the Cowtown Marathon on February 26. I really need to do well on this last long run to feel confident for the race. It appears it will be raining when I run in the morning so that will add a slightly negitive factor to the run. The RLRF program has a gradual 3 week taper starting after this run. I'm getting a little nervous  about the race and already thinking I shouldn't be tapering off so early...But I'm going to stick with the plan, see it through, and access the overall success of the training after the race.

2 Chronicles 15:7

7 But as for you, be strong and do not give up, for your work will be rewarded.”

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

I really don't know if I should be happy or unhappy about this run. It seems I haven't been pleased with any of my Long Runs lately. Not that I missed the pace very much (I was supposed to run a 7:41 and I ran a 7:43) but it was more of the way I felt at the end of the run. I again felt like I couldn't have kept the pace up for another 6.2 miles much less drop it to a 7:26 for the entire run. Oh well, it is what it is! I did try and keep my paces slower at the beginning of the run but the wind and the hills in combination still made it somewhat hard. I put my HR monitor on upside down and didn't figure that out until mile 10 so I didn't get an heart readings for the first miles. This was my last 20 mile run before the marathon... I was really hoping to nail it with confidence.

2/4/2012
Mile Time HR HR %  
1 7:58:00 #N/A  
2 7:52:00 #N/A  
3 7:57:00 #N/A  
4 7:37:00 #N/A  
5 7:33:00 #N/A  
6 7:36:00 #N/A  
7 7:44:00 #N/A  
8 7:44:00 #N/A  
9 7:43:00 #N/A  
10 7:57:00 151 80%  
11 7:32:00 154 82%  
12 7:52:00 153 81%  
13 7:40:00 157 84%  
14 7:58:00 160 86%  
15 7:56:00 156 83%  
16 7:43:00 154 82%  
17 7:33:00 155 82%  
18 7:51:00 159 85%  
19 7:41:00 160 86%  
20 7:26:00 165 89%  
   
   
Total 154:53:00 86 #N/A  
Pace 7:44:39      
Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop.
 
Target:
Long Run - 20 Miles @ 7:41


 

Saucony Ride 4 Miles: 20.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.5740.102.001.0051.67
Saucony Kinvara 2 (Race Shoes) Miles: 13.10Saucony Ride 4 Miles: 38.57Condor Flight (Road Bike) Miles: 26.50
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