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San Angelo Trail Series 10K

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Location:

San Antonio,TX,

Member Since:

Dec 13, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K PR - 18:01 - Nov '14

10K PR - 38:37 (workout) - Oct '14

Half-marathon - 1:22:43 - Jan '14

Marathon - 2:58:43 in Boston! - Apr '13

50 mile - 7:49:30 (2nd) - Nov '15

Short-Term Running Goals:

- Balance

- Run more trails, volunteer, more social running, run with a team

- Race a lot more.  learn.

Race results / possible schedule:

Apr 2 - Hells Hills 25k trail - 4th

Apr 9 - Toughest 'n Texas 20-mile Trail - 2nd

May 7 - Paleface - Trail Marathon - 3rd

May 29 - American Hero road 25k - 2nd

Jun 25 - Pedernales Falls 30k nighttime Trail - 5th (sick)

Jul 16 - Muleshoe Bend 30k nighttime Trail - 3rd

Jul 23-24 - Fossil Valley 9-hour nighttime Trail - 2nd

Aug 6 - Colorado Bend 30k nighttime Trail - 4th

Aug 27 - Reveille Peak 30k nighttime Trail (entered)

Sep 10 - Franklin Mountains 50k (entered - not all-out effort...I hope)

Sep 17 - Lighthouse Hill 20-mile trail (entered)

Sep 24 - J&J 50 mile trail

Long-Term Running Goals:

Compete in a few more ultras without going off course (again)

Sub-18 in a 5k

One.  Good.  Marathon.

Personal:

I started running at age 30, in late 2009.  I have 2 daughters (10 and 8 yrs old).

  

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony A5 Lifetime Miles: 1054.70
Kinvara 2 - Gray/red Lifetime Miles: 1551.08
Kinvara 3 - Gray/red Lifetime Miles: 1244.23
1160s Lifetime Miles: 888.70
Saucony A5 Red Lifetime Miles: 565.10
Saucony A6 - Yellow Lifetime Miles: 214.00
Saucony A6 - Red/blue Lifetime Miles: 61.50
NB MT101 Trail Lifetime Miles: 302.00
Fastwitch 6 Red #1 Lifetime Miles: 286.50
Fastwitch 6 Red #2 Lifetime Miles: 267.00
Slow milesFast milesTotal Distance
90.0718.97109.04
Weight: 0.00
Slow milesFast milesTotal Distance
3.500.504.00

33:56 - Standard 8-and-a-half minute pace with a 3:50 half-mile up the hill on the way back.

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

Yet another personal distance record.  Probably ran a little harder than I should have - 58:39 (8:23 pace) - since I was feeling the legs burn in the last mile or two.  The long runs should probably be 9-minute pace for me (or slower) but I can't stand seeing the slow splits as I pass by my landmarks.  Got an 8-miler and a 9-miler planned over the next 2 weeks to work on it.

Weekly mileage: 24.0

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

36:20 (9:05 pace).  Purposefully slow to test a couple of things.  First, I wanted to see what a 9-minute pace felt like because I think that may be closer to my target pace for weekend long runs when I get there.  Second I wanted to see what my heart rate would be at the end.  It was 152 immediatelay after I stopped.  So I have to guess it was in the 140s most of the time which is low 60s%.  So I'm thinking maybe an 8:45 pace for long runs is more appropriate.  I'll shoot for that on my 8-mile next weekend.

Weight: 0.00
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Slow milesFast milesTotal Distance
2.501.504.00

Ran at lunch on base on the 1-mile track.  Felt like going fast so the plan was to run 1 easy, 1 quicker, 1 at max speed and 1 recovery.  I only managed a half-mile at max speed - got a side stich but mostly I was just plain winded.  Good confirmation that I need to be concentrating on endurance at this point.  It played out like this:

8:34 - warm-up

7:41 - felt ok after this one, so let 'er rip

3:33 - half-mile crushed me (7:06 pace)

13:08 - jogged the last 1.5 at an 8:45 pace

Overall 8:14 pace and the realization I'm still not in great shape yet - back to adding mileage!

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

We'll call it an "moderate aerobic" 6.0 on base on the 1-mile loop.  Wind is worth noting - 20-25 mph steady, gusting to 35.  I wonder what effect that ultimately has if the course is a loop?  I know it hurts overall since the headwind hurts more than the tailwind helps.  Who knows...

Negative split was 25:23, 24:59 for a 50:22 overall (8:24 pace).  Definitely some good effort the last 2 miles.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

EZ 4 @ 8:31 pace.

Weight: 0.00
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Slow milesFast milesTotal Distance
7.001.008.00

Yet another milestone - my first run of over an hour, though I hit the 1-hour mark before mile 7 this time.  A nice quiet tailwind going out and an irritating, loud headwind coming back was too tough to negative split but the effort was definitely stronger on the way home.  34:10 and 34:55 were the two 4-mile splits (1:09:05 total, 8:38 pace overall).  Final mile was 8:05 into the teeth of the wind.  Pretty happy with it overall.

Weekly mileage: 26.0

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
4.000.004.00

EZ 4 @ 8:52 pace.

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Slow milesFast milesTotal Distance
0.000.000.00

Day off running today but I officially entered the 10K trail race with a buddy.  Not sure what to expect since I've never run on a trail, but it should be fun and it aligns with the easy week I have planned next week.  Jan 23 is the race date.

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Comments(2)
Slow milesFast milesTotal Distance
4.001.505.50

AM - Did a somewhat unexpected PT test, which includes a 1.5 mile run.  I ended up running 10 seconds slower (10:40) than last month.  Granted, the run comes right after max effort pushups and situps so you're breathing hard at the starting line, but still disappointing.  Last month I started too fast - 90 seconds at the first quarter mile and 3:10 at the half-mile point, then a highly-labored 7:20 mile.  This time I started slow and had too much energy at the end, actually negative-splitting which seems stupid for such a short race.  I think after my 10K trail race I'll mix in a day of speed work each week so I get used to running fast more often, but still stick with the 10% mileage buildup rule.

PM - Did a 4.0 in 33:06 (8:16 pace).  The silver lining to today was that I was ready to run 7 hours later with no effects from the PT test (other than the pushups and situps).  It was like I hadn't run at all this morning.  I have to guess that's from the increased mileage lately, so it's nice to see myself recover so quickly.  Think I'll still do an easy effort tommorow though.

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.256.25

Ran a very even-paced 6.0 on the one-mile track in 50:34 (8:26 pace).  No mile split varied more than 5 seconds from the average pace.  Then, as I crossed the line for 6 miles, I sped up to simulate the finish of my upcoming 10K.  I sprinted to the quarter-mile post and made it there by 51:54 for a 1:20 quarter-mile.  About what I expected but it's really humbling considering some people on this blog can hold my quarter-mile pace for a half-marathon or more.  Wow...  Still, a feel-good workout for me and I'll get tomorrow off.

Weight: 0.00
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Slow milesFast milesTotal Distance
1.003.004.00

Tried to get a feel for what my 10k pace would be so I started out the first 3 miles at what felt like a pace that I could hold for 6.2.  Turned out to be a 23:47 (7:56 pace) and I felt just fine the whole time, and that I could probably speed it up a little if I needed to.  Then a cool-down of 8:25 to finish the run.

So if the 10K was on the roads, I'd say a good goal would be sub-49:00.  But, not knowing what to expect from the trail, we'll call the goal sub-50:00.  Hopefully the ground and hills won't drain all my energy and 48-something will be possible, we'll see.

Weight: 0.00
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Slow milesFast milesTotal Distance
7.002.009.00

Overall 1:14:56 (8:20 pace).  We got a family Garmin (the 405 to "fit" my wife better) so of course I tested it out for her this morning.  Pretty cool.  My landmarks were actually pretty accurate.  My miles were: 8:36, 8:27, 8:36, 8:36, 8:30, 8:21, 7:47, 7:29 and 8:29.  I threw 2 tempo miles in there (couldn't resist).  I had to try to impress the watch so it got a good first impression.  Anyway, another successful mileage building week.  Next week I'll be doing more easy runs to get ready for my race.

Weekly mileage: 28.75

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Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

EZ 4.0 @ 8:55 pace.

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Slow milesFast milesTotal Distance
5.000.005.00

Aerobic 5 on the mile track, 8:25 pace.  Nothing fast this week leading up to the race.

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Slow milesFast milesTotal Distance
5.000.005.00

Same as yesterday but @ 8:13 pace.  Will take tomorrow off and maybe 2 easy miles on the TM on Friday.  Should give me fresh legs for Sat.

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Slow milesFast milesTotal Distance
2.270.002.27

Just a little jog to get the blood flowing a bit before the race tomorrow...seemed like the right thing to do.  9:37 pace.  Got a little preview of warm weather running as it was somehow 77 degrees already.  Didn't like it.  Three or four weeks ago we saw a wind chill of 3 degrees and now it's almost 80?  Pretty soon, I'm gonna start having to wake up early to run.

Race weather looks like it'll be a bit windy and overnight rain should make the course nice and muddy....sweet.

Weight: 0.00
Comments(3)
Race: San Angelo Trail Series 10K (6.02 Miles) 00:50:05, Place overall: 19, Place in age division: 7
Slow milesFast milesTotal Distance
0.006.026.02

Whew, having never run on a trail, I must first admit that I severely underestimated the difficulty that it added.  It rained the entire race too which would have been fine on roads but made it muddy and slick on the trail.

The first half-mile was nice and open as we headed for the rugged hills.  Checked the Garmin and it had a 7:30 pace which felt 10K-ish and just fine.  Then we entered the trail part...

It was very rocky and narrow.  When it went uphill, it really went steeply uphill.  The downhills you had to go even slower because of hairpin turns, rocky terrain, steep hills and bad slippery footing.  You have to concentrate with every step and even so I rolled my ankle a couple of times (minor rolls).  The first mile ended up being 8:10 and it became clear this wouldn't be about time, just survival!  The next 4 or 5 miles were a blur of sharp turns and crooked terrain.  I glanced at the Garmin a couple of times and saw 8:20s for a pace.  At first I thought it was because of all the 180 turns and maybe the signal was getting blocked by the hills and trees (it felt like 7:30 pace) but then realized that it was accurate and that's all I was gonna get on this trail.  The GPS track on Google Earth looks like a bowl of spaghetti!

Once I accepted that, I had fun and just made sure I kept a good, even effort and got a great workout.  I even went the wrong way once and had to double back a little (the pack of 5 I was leading all passed me)!  Pretty fun little race though, with some cool views on some of the ridges.  They admitted it was more like 9.8K and the Garmin agreed.  Ended up with an 8:19 pace for the whole thing but I know I gave 100% effort so it was a great workout.  Looking forward to the road 10K in April to see what I can do.

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Comments(7)
Slow milesFast milesTotal Distance
5.000.005.00

5.0 @ 8:35 pace.  Just a little general soreness with the only annoying spots being both ankles from all my clutzy steps yesterday.

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Slow milesFast milesTotal Distance
4.003.007.00

My first early-morning run.  Didn't like it.  But the run went ok in spite of the cold, dark tiredness.  Did 7 miles with 2 slow, 3 fast, and 2 slow:

2 in 17:35 (8:47 avg)

3 in 23:06 (7:48, 7:40, 7:38)

2 in 18:23 (9:12 avg, I was tired!)

Overall 8:28 pace.  That should be enough fast miles for the week, I say.

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Slow milesFast milesTotal Distance
5.000.005.00

Barely slogged through all 5 today - didn't really eat anything beforehand (I ran at 1pm) so the energy completely left me early.  Garbage miles are still miles though.  Tomorrow will be my last Thursday rest day as I move to 6 runs/week next week.

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Did a core workout with my wife, Danielle.  I didn't know what a core workout was until this week so I'm doing pretty good there.  She gave me a few exercises (plank, pushups, flutter kicks and a couple others) which we repeated twice.  I'll try to fit this in a couple times a week, I think.

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Slow milesFast milesTotal Distance
3.800.204.00

Ran on the dreaded TM for 4.0 (8:48 overall pace).  15 degree wind chill is too much for this native Texan.  Still had a dull pain in one ankle before the run but it went away after a couple miles.  Went up to 9 mph for a minute to test it and it's fine.  Green light for long run tomorrow!

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0.000.000.00

Well, the ankle was uncomfortable this morning.  I started my run and only made it a few houses down.  This was supposed to be my first 10-mile run but it'll have to wait.  I guess it's a minor sprain from rolling it at the trail race but it's weird that is wasn't this bad earlier in the week (I've obviously run on it a few times since rolling it).  Guess it needs time to heal up?  My mistake was not icing it right away after the race, but it just didn't seem bad at the time.  Anyway, will ice it today and probably end up giving it a few days rest, we'll see.  Bummer.

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Another day off with ice for my ankle as a precaution.  I can only feel the sprain now when I test its full range of motion, and then just barely.  Will try a few miles tomorrow.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
90.0718.97109.04
Weight: 0.00
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