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Faith 5K Run

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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: 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
20.304.000.754.4729.52
Saucony Mirage II Miles: 6.12Saucony Cortana (Blue) Miles: 6.00Saucony Ride 4 (Orange Heel) Miles: 14.30Brooks Racer ST 5 (Race Shoes) Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.126.12

2.25 Mile Warm-Up

Drills x2: High Knee Walk, High Knees, Butt Kicks, Fast Feet, Skips 

 VVO2 Max Pace Strides:

3x6x20 sec - jog back, 5 min easy between sets.

Timed the first one but I'm not saying what it was. It took me 3 more to get it right, then I finally quit timing. 

2.25 Mile Cool-Down 

Hot and humid today at 75 degrees and 75% humidity. I drank 32 oz of gatorade. I haven't felt good after several of the runs lately. Now I remember I had this problem last year and was not drinking nearly enough water and gatorade. Last week I only drank 16 oz and felt a little lactated afterward. Let's see how I feel today after drinking 2x as much. 

John 4:14 

But whoever drinks of the water that I will give him will never be thirsty again. The water that I will give him will become in him a spring of water welling up to eternal life.” 

Saucony Mirage II Miles: 6.12
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Cross-Training today at the Gym:

6 On Elliptical & 6 Upper Body Exercises @ 20 Reps Each at the Gym

Isaiah 45:7 

I form light and create darkness, I make well-being and create calamity, I am the Lord, who does all these things.

Saucony Cortana (Blue) Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.750.259.00

Late to Work Run:

9 Miles Total 

2 miles easy then picking up the pace slowly. At about 2 miles out I started picking up the pace/effort to what I would call 10K and then about a quarter mile out I kicked it up to 5K pace. Aerobic was struggling much more than the legs. I jogged slowly in for the last mile.

Matthew 24:36-39

36 “But the exact day and hour? No one knows that, not even heaven’s angels, not even the Son. Only the Father knows.

37-39 “The Arrival of the Son of Man will take place in times like Noah’s. Before the great flood everyone was carrying on as usual, having a good time right up to the day Noah boarded the ark. They knew nothing—until the flood hit and swept everything away. 

Saucony Ride 4 (Orange Heel) Miles: 9.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Recovery Day:

5.3 Miles at a slow pace.

75 Degrees and 85% Humidity -  Miserable...

 Mark 2:17 

And when Jesus heard it, he said to them, “Those who are well have no need of a physician, but those who are sick. I came not to call the righteous, but sinners.”

Saucony Ride 4 (Orange Heel) Miles: 5.30
Comments(9)
Race: Faith 5K Run (3.107 Miles) 00:19:42, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.103.10

I decided to run this 5K to establish my base for my 5k training. I ran this race last year and ran a 20:19 so today was a pretty good improvement over that time.

I'm almost embarrassed to post my splits as I did a terrible job at managing my pace. The course is an out an back so it measures exastly 3.1 miles on the Garmin. Now I can at least say I have a legitimate 19:xx 5K time.

The weather was nasty with thunderstorms (raining) the whole time. With the bad weather the race was poorly attended. I think it was actually much nicer than last year when it was very hot.

I won a cool trophy and I will post a picture next week when I get back to a "real" computer. They also gave nice Tech T-shirts (unexpected as last year they gave really cheap cotton T's.)

The course has one small hill at the start but the rest is just slightly rising or dropping slopes. The 3rd mile again seemed harder than it should have for the elevation change.

At the start the race I felt really light on my feet. As there weren't many "fast" runners I went out with about 6-8 runners for the first .25-.5 mile. At that point all but 4 of us had already dropped back. After about a mile the top two guys had established a lead and I knew I wouldn't be able to catch them. The third guy was 30-40 yards ahead of me so I set my sights on him. All three of these guys were in their 30's. I ran with the 3rd guy throughout the race, pretty much neck and neck after the first mile.

Mile 1 came in at 5:58 - As I was running this mile I was thinking, "I can hold this pace for the whole race" :-)

Mile 2 came in at 6:31 - I realized I couldn't maintain a sub 6:00 mile for the rest of the race. I actually didn't realize I had slowed down that much until the beeper went off and I looked at the time.

 Mile 3 came in at 6:46 - Ridiculous! How can I run a Half Marathon at an avg. 6:53 pace and run  the third mile of a 5K at 6:46....Ahhhh!

Last .1 came in at 29 seconds - I did have a good kick but I was hurting quite a bit at this time. I was actually ahead of the #3 guy 50 yards out but was running on the edge of the pavement and slipped off. It was about a 6-8" drop, I almost fell down and the guy passed me. I regained my composure and almost caught him at the end. (He beat me by 1 second.)

Things I learned:

I am a 19 second 5K'er now

I can run a 18 second 5K

My max HR is truly 180 BPM

I am horrible at running by feel

I think I'll keep running for a while longer 

I like to run fast (I was clipping along on part of the first mile at a 5:00 pace and it felt good. I maintained a 4:15 pace for a lot of the last .107 mile.)

I still have a kick, even when I feel like I'm spent.

Oh....And my aerobic conditioning really stinks and holds me back! 

Overall time: 19:42

1st in Master's Division

4th Overall 

Luke 18:27 

But he said, “What is impossible with men is possible with God.” 

 

Brooks Racer ST 5 (Race Shoes) Miles: 3.10
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.304.000.754.4729.52
Saucony Mirage II Miles: 6.12Saucony Cortana (Blue) Miles: 6.00Saucony Ride 4 (Orange Heel) Miles: 14.30Brooks Racer ST 5 (Race Shoes) Miles: 3.10
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