High-Octane

Faith 5K Run

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 View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017201820192020
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
  • 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: 118.40 Year: 118.40
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
17.750.000.009.1026.85
Brooks Racer ST 5 (Race Shoes) Miles: 15.10Saucony Ride 4 Miles: 9.00Saucony Kinvara 2 (Race Shoes) Miles: 6.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

First run of a new RLRF training series. Rye and I are doing the 16 week marathon training program for a 3:16 marathon. This is going to be fun running with him "virtually" and also comparing my workouts with the last ones. Today I was really dreading the start as I have been very busy the last couple of weeks and not gotten much rest. I've just been tired! Physically I am doing good with no issues right now.

When I finally drug myself to the track and started running I actually felt pretty good. As you can see I overdid the first mile, realized it, and compensated on the second two miles. My warm-up and cool down miles felt pretty easy at low 8:00 paces. I ran 3 miles on the cool-down instead of my usual 2 since I felt good.

Now I'm looking forward to the next run!

5/21/2012

Mile

Time

HR

HR %

Max HR

2

Warm-Up @ 8:10 Pace - 133 HR

1

5:51:00

161 

87%

171

 

1-1/2 Min. Recovery

2

6:09:00

163

88%

173

 

1-1/2 Min. Recovery

3

6:10:00

166

90%

175

3

Cool-Down @ 8:05 Pace - 153 HR

Total

18:10:00

110

88%

 

Pace

6:03:20

 

Total Miles

8

High School Track

63º - 70% Humidity

Target:
Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down.

Notes:
Started out my first mile too fast. Wondering now how fast I can run a mile. Felt really good after the entire run.

1 Samuel 20

David and Jonathan

Jonathan said to David, “Whatever you want me to do, I’ll do for you.”

16 So Jonathan made a covenant with the house of David, saying, “May the Lord call David’s enemies to account. ” 17 And Jonathan had David reaffirm his oath out of love for him, because he loved him as he loved himself.

Brooks Racer ST 5 (Race Shoes) Miles: 8.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

My cross-training consisted of a 2 mile run with Callie :-)

This week is tough because I have something every night of the week, also Callie's home so I've opted to run short with her on my cross-training days.

2 Miles @ 8:10 Avg. Pace  -  HR 129

Colossians 1:28-2:4

28 We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ. 29 To this end I labor, struggling with all his energy, which so powerfully works in me.

2 I want you to know how much I am struggling for you and for those at Laodicea, and for all who have not met me personally. My purpose is that they may be encouraged in heart and united in love, so that they may have the full riches of complete understanding, in order that they may know the mystery of God, namely, Christ, in whom are hidden all the treasures of wisdom and knowledge. I tell you this so that no one may deceive you by fine-sounding arguments.

 

Saucony Ride 4 Miles: 2.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Work-out #2...RLRF Program. Everything was good but it still felt a little harder than I though it should feel. I briefly thought about running 3 tempo miles but at the end of 2 I decided I wasn't ready for that!

I went back and read up on how to do a Tempo Run and I'm actually doing it wrong. It says you should "gradually increase during the easy miles, so that you are close to tempo pace by the end of the warmup". As you can see I just ran slow and then sped up for the two miles. I also took a couple of minute breather after the 2 fast miles, before I started my 3 cooldown miles. No wonder I can't run a 3:16 marathon, I'm doing it all wrong :-( ...And what is warmup and cooldown pace anyway??

5/23/2012
Mile Time HR HR % Max HR
1 8:30:00 142 74%  
2 8:49:00 150 79%  
3 6:41:00 156 83% 165
4 6:40:00 170 93% 177
5 8:38:00 151 80%  
6 8:22:00 157 84%  
7 8:32:00 160 86%  
0.25 Cool-Down    
Total 42:51:00 152 80%  
Pace 8:34:12   Total Miles 7.25
Tempo Miles 13:21:00 163 88%  
Pace 6:40:30      
Small Loop +
70º -90% Humidity - 10 mph Wind
Target:
Tempo Run, 2 Warm-up, Stretch, 2 @ 6:45 pace, 2 Cool-down

Notes:
I was thinking this run would be easier. Everything felt good, it just took more energy than I thought it would.

Mark 7:8-10

You have let go of the commands of God and are holding on to the traditions of men.”

And he said to them: “You have a fine way of setting aside the commands of God in order to observe your own traditions! 10 For Moses said, ‘Honor your father and your mother,’ and, ‘Anyone who curses his father or mother must be put to death.

Saucony Ride 4 Miles: 7.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

This was supposed to be a cross-training day but I opted to run 2.5 miles with Callie. She's only home for a few days and then off to work church camp for the entire summer.

2.5 Miles @ 8:45 Pace  -  HR 125 Avg

Psalm 127:3-5

Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one's youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate.

 

Saucony Kinvara 2 (Race Shoes) Miles: 2.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.001.004.25

Another kinda off day from my training program. I don't have time for cross-training in the evenings so I've just been running a little in the mornings. I ran one mile fast...just for fun.

I am running in a 5K tomorrow morning but I'm also supposed to be running 13 miles @ 7:56 pace for my RLRF program. I'm thinking about getting to the race early and running the course once before the race, then run the race and then continue to run in the area to complete the 13 miles. We'll see how all of that goes :-)

5/25/2012
Mile Time HR HR % Max HR
   
1 8:20:00 132 67%  
2 8:19:00 147 77%  
3 6:03:00 167 91% 175
4 7:58:00 161 87%  
0.25 Cooldown  
   
   
   
   
   
   
Total 30:40:00 304 117%  
Pace 7:40:00 Total Miles 4.25
Out & Back
73º - 75% Humidity
Target: 2 Slow and 1 Fast mile, 1 slow.
         

Saucony Kinvara 2 (Race Shoes) Miles: 4.25
Comments(3)
Race: Faith 5K Run (3.1 Miles) 00:20:19, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.103.10

Well I didn't quite hit the Sub-20 mark today but it was a decent effort.

20:19 beats my old PR by 50 seconds.

The race had 111 runners, several high school and a few college kids. I wasn't familiar with this course so I got there a little early and ran the course as a warm-up before the race. I thought it would be more hilly but it really just had some rolling low hills.

The first mile of the race has a decent uphill climb for the first half mile. I started out about 10th in the pack. At about the half mile mark I was running about a 6:15 pace but decided I needed to slow down a little ending the first mile in 6:27. The second mile was mostly flat. The main pack had run out in front of me but three guys were starting to fade from the main group. I passed two of them on this mile. I ended up running a a 6:34 on this mile and thought that was good enough. The third mile was almost all an uphill climb, ever so slightly, and just enough to make me slow down a little. I didn't really realize I had slowed to a 6:44 pace until I hit the 3 mile marker and saw the time on my watch (uh..oh...I'm in trouble). I did pass another guy or two on this mile. No one ever passed me in the race so I was kinda running alone the whole way. You couldn't see the finish line until right at the 3 mile mark and at this point I started to kick running the last .1 in 32 seconds. 20 seconds off my Goal but still a 50 second PR. I'm sure I can hit my goal on the next 5K.

I'm thinking the warm-up was a little too much since I was dripping with sweat at the end of it. It was about 75 degrees and very humid. My legs didn't feel like they had much spring in them after the warm-up. 

3 Warm-up miles and 1 cool-down mile.

Callie (my daughter) also ran today and won 3rd in her age group. She took it very easy and was just running for fun... Her legs are getting much better. 

Brooks Racer ST 5 (Race Shoes) Miles: 7.10
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.000.009.1026.85
Brooks Racer ST 5 (Race Shoes) Miles: 15.10Saucony Ride 4 Miles: 9.00Saucony Kinvara 2 (Race Shoes) Miles: 6.75
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):