High-Octane

Week starting Jun 05, 2011

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
34.2512.000.004.2550.50
Brooks Launch (Retired) Miles: 48.00Mizuno Wave Rider 14 (Retired) Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I had planned to take it easy today (Sunday) but then I read Sloe Joe's run report for the day and became convicted that I should do something. Since the only time I had to run was from 2 til 4 I decided to just run on the treadmill. I hanen't done this before but I watched a movie the whole time (Unstoppable). It was pretty good (both the movie and the run while watching).

10 miles @ 9:00 pace

1 Thessalonians 1:5
because our gospel came to you not simply with words but also with power, with the Holy Spirit and deep conviction. You know how we lived among you for your sake.

 

Brooks Launch (Retired) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I'm not real sure how to log the workout today. I went to the gym and worked upper body weights some leg weights, rode the stationary bike for 6 miles (20 min) and worked the elipitical (or maybe it worked me) for 2 miles (20 min). I just logged the elipitical as a 2 mile run...? Oh....but the best part is the gym now has 4 NEW treadmills (and I did say 4!). There were only three before and usually only one that worked. I'm excited to get back to the gym to try out one of the new treadmills. It doesn't sound right saying "excited" and "treadmill" in the same sentence...does it...?

I love this passage in the Bible.

Job 39:19-25

 â€œDo you give the horse its strength
   or clothe its neck with a flowing mane?
20 Do you make it leap like a locust,
   striking terror with its proud snorting?
21 It paws fiercely, rejoicing in its strength,
   and charges into the fray.
22 It laughs at fear, afraid of nothing;
   it does not shy away from the sword.
23 The quiver rattles against its side,
   along with the flashing spear and lance.
24 In frenzied excitement it eats up the ground;
   it cannot stand still when the trumpet sounds.
25 At the blast of the trumpet it snorts, ‘Aha!’
   It catches the scent of battle from afar,
   the shout of commanders and the battle cry.

 

Mizuno Wave Rider 14 (Retired) Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

I tried something different today. I decided to run 12 miles and on each mile use a short portion of the run to accelerate to a sub 5:00 pace. Each time I did this I would slowly accelerate to that speed (while watching my Garmin) then slowly deccelerate until I was back to a normal pace. After I reached the normal pace I would then adjust my speed until my heart rate went down to about 150. I'm not sure what kind of workout this was (probably nothing conventional) but it did give me the sensation of 11 race finishes by pushing the pace to the limit each time. I did find out that when I get tired and try to run fast I get really choppy and rough. I need to figure out how to "glide" while I run :-) I added a "Best Pace" column to my chart below. The numbers were taken from my Garmin (not sure how accurate it reads when doing something like this), each speed distance was about .15 to .20 miles so I'm hoping that was long enough for it to read accurately.

6/7/2011
Mile Time Best Pace Heart Rate HR %
1 8:11:00 Warm-Up 132 65% Ran Out to Old Church & Back (Each mile sprinted a section until I reached >5:00 pace)
2 8:01:00 4:09 149 77%
3 8:08:00 3:58 150 78%
4 8:33:00 4:06 156 82%
5 8:10:00 3:46 152 79%
6 8:13:00 4:11 153 80%
7 8:15:00 3:43 157 82%
8 8:36:00 3:57 158 83%
9 8:19:00 3:58 160 85%
10 8:23:00 4:00 158 83%
11 8:40:00 4:03 159 84%
12 8:03:00 4:11 159 84%
Total 99:32:00 154 80%
Pace 8:17:40 75 Deg. Humidity 41%

Acts 18:24-26

 

 24 Meanwhile a Jew named Apollos, a native of Alexandria, came to Ephesus. He was a learned man, with a thorough knowledge of the Scriptures. 25 He had been instructed in the way of the Lord, and he spoke with great fervor and taught about Jesus accurately, though he knew only the baptism of John. 26 He began to speak boldly in the synagogue. When Priscilla and Aquila heard him, they invited him to their home and explained to him the way of God more adequately.

Brooks Launch (Retired) Miles: 12.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran the loop today as a Recovery run. I was a little sore after the run yesterday but not really stiff. My feet were really tired feeling all yesterday but good this morning. I did this same run about three months ago and averaged 8:38 & 138bpm HR but it was 38 degrees so I'm happy with where I am considering the heat today. Tomorrow will be another 12 miler.

6/8/2011  
Mile Time Best Pace Heart Rate HR %
1 8:07:00 130 64% Ran Loop @ 140BPM HR (Sprinted last .15)
2 8:49:00 139 70%
3 8:15:00 140 71%
4 9:06:00 140 71%
5 9:06:00 141 72%
6 8:58:00 140 71%
7 8:37:00 4:17 143 73%
Total 60:58:00 139 70%
Pace 8:42:34 75Âș - 42% Humidity

2 Corinthians 10:12
We do not dare to classify or compare ourselves with some who commend themselves. When they measure themselves by themselves and compare themselves with themselves, they are not wise.

Brooks Launch (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5012.000.000.0012.50

Today was another measuring stick to see where I think I am (if I'm close to pre-injury condition). I still think I fell short but it's a little hard to tell because of the heat. Part of my run I felt really strong but as my HR went over 155 I felt like I was fading. Also, my muscles and joints feel good but my legs (below my calves) and my feet are sore...like tendons and ligaments maybe?? Tomorrw will be an easy day in the gym to let them rest.

6/9/2011
Mile Time Best Pace Heart Rate HR %
1 7:37:00 134 67% Out (west) and Back toward Old Church
2 7:32:00 154 80%
3 7:20:00 154 80%
4 7:35:00 154 80%
5 7:51:00 156 82%
6 7:44:00 155 81%
7 7:56:00 157 82%
8 7:44:00 157 82%
9 7:54:00 158 83%
10 7:54:00 161 85%
11 7:32:00 162 86%
12 7:22:00 5:05 166 89%
12.5 Cool Down - 1/2 Mile
Total 92:01:00 156 81%
Pace 7:40:05 75Âș - 42% Humidity

Ephesians 4:16
From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Brooks Launch (Retired) Miles: 12.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last night I decided not to run today and sleep in an extra hour or so. I felt really tired when I went to bed but when I woke up I felt great! My legs were really good (after the long run yesterday). Oh well, I probably needed the extra sleep anyway.

Genesis 28:15-17

15 I am with you and will watch over you wherever you go, and I will bring you back to this land. I will not leave you until I have done what I have promised you.”  16 When Jacob awoke from his sleep, he thought, “Surely the LORD is in this place, and I was not aware of it.” 17 He was afraid and said, “How awesome is this place! This is none other than the house of God; this is the gate of heaven.”

Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.257.00

This workout was harder than I thought it would be and it makes me wonder if I can actually break the 20:00 5K mark. My original plan was to run a warm-up mile then 6:30, recovery, 6:30, recovery, 6:30, recovery, each being a mile. After the first fast mile I decided to modify my run and reduce the length of the other fast miles. As you can see I did 1, 3/4 and 1/2 on the fast legs. Maybe the heat got me but I've got to be able to do better than this! Oh well, I'll try it again in a couple of weeks.

6/11/2011
Mile Time HR
1 8:26:00 Warm-Up No HR Monitor Ran Out Around Small Town & Back
1 6:29:00 6:29 Pace - Fast 1 mile
1 9:42:00 Recovery
 3/4 4:50:00 6:27 Pace - Fast 3/4 Mile
1 9:18:00 Recovery
 1/2 3:10:00 6:20 Pace - Fast 1/2 Mile
1.5 15:38:00 Cool-Down
7 Total Miles
Total 57:33:00
Pace 8:13:17 75Âș - 80% Humidity

Psalm 20:4
May he give you the desire of your heart and make all your plans succeed.

Brooks Launch (Retired) Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.2512.000.004.2550.50
Brooks Launch (Retired) Miles: 48.00Mizuno Wave Rider 14 (Retired) Miles: 2.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: