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September 2015

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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
223.0027.00250.00
Fastwitch 6 Red #2 Miles: 32.00Saucony A5 Red Miles: 48.00Kinvara 2 - Gray/red Miles: 50.00Kinvara 3 - Gray/red Miles: 29.00Fastwitch 6 Red #1 Miles: 46.00Saucony A5 Miles: 28.00
Weight: 146.27
Slow milesFast milesTotal Distance
6.000.006.00

AM:  74F, 88%.  6 @ 8:35 AP.  Sluggish.  Also, yesterday I got the results of some bloodwork and it was pretty much crappy across the board.  Last test was ~15 months ago and I guess I've just gone downhill since then.  Weeeeeeee!

Fastwitch 6 Red #2 Miles: 6.00
Weight: 145.00
Comments(3)
Slow milesFast milesTotal Distance
9.001.0010.00

AM:  73F, 85%.  7 miles.  Track today, intending to do 8 x 400 @ mile pace.  I ran 75, 78, 81, 83, quit.  Last year I did this workout 3 times and averaged 75.xx every time.  So I was pretty surprised to start falling apart 200m into the second rep.  Well-rested for this, with decent weather, so I don't know.  The good days seem to be few and far between lately.

PM:  3 mile TM plod.  Usually I do a mini-workout after a workout fail, but I was barely hanging on at 7.0 today.  Some days you gotta just throw in the towel.

Saucony A5 Red Miles: 7.00
Weight: 145.80
Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

AM:  74F, 87F.  6 @ 8:58 AP.

Kinvara 2 - Gray/red Miles: 6.00
Weight: 144.20
Add Comment
Slow milesFast milesTotal Distance
9.001.0010.00

AM:  76F, 86%.  6 @ 8:36 AP.  This has been a long, rough work week...had to skip a couple PM runs, and my AM runs have all felt like death.  Hopefully I can look back on this later as a low point, and bounce back from here.  After my failed long run tomorrow, I'm going to try and get lots of sleep on Sunday and Monday, so that should help.

PM:  4 on the TM.  I did manage to get through my 6 x 1 minute stride routine, so that's something.

Kinvara 3 - Gray/red Miles: 10.00
Weight: 145.40
Comments(6)
Slow milesFast milesTotal Distance
21.000.0021.00

79F, 86%.  21 @ 8:16 AP.  I didn't want to have too much time between long runs so I planted this one in the middle of this 5k cycle.  Original plan was for 24, so I set it up as 3 x 8 mile out and backs so I could easily quit once I inevitably bonked (still plagued with that overall fatigue from this week).  It finally happened on the last out and back so I turned around early and crawled back.  Tough 75-degree dew point today which is on the high side, even for us, but it's not like I was trying to run hard.  Just a nasty cycle this whole summer of having one or two good days followed by weeks in a hole.

Fastwitch 6 Red #1 Miles: 21.00
Weight: 147.40
Comments(2)
Slow milesFast milesTotal Distance
10.000.0010.00

AM:  77F, 90%.  6 @ 7:59 AP.  Workers were out there on my coveted neighborhood construction trails.  Toiling away, and besmirching the sanctity of Labor Day!

Anyway.. I took the day off running yesterday, and got 8+ hours of sleep both of the last 2 nights.  I feel pretty rested.  The work week will reverse all of this, of course, but at least I can start off on the right foot.  No booze in a month either (that's impressive for me).

PM:  96F.  4 miles, some with daughter #1 and some with the dog.  Ran around sunset which made it feel pretty decent.

Kinvara 2 - Gray/red Miles: 4.00Kinvara 3 - Gray/red Miles: 6.00
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
9.000.009.00

AM:  77F, 86%.  6 @ 8:29 AP.

PM:  95F.  3 @ 7:39 AP.  Finally had some time just after sunset with the dog.  Picked up the pace a little - sub-8 seems so fast for a non-workout now.

Kinvara 3 - Gray/red Miles: 3.00Fastwitch 6 Red #1 Miles: 6.00
Weight: 147.40
Comments(1)
Slow milesFast milesTotal Distance
6.000.006.00

AM:  77F, 83%.  6 @ 8:28 AP.  My oldest daughter Elle joined the blog (I finally gave in).  She's really into it (for now).

PM:  no.  Might have to start adding a few miles in the morning as a hedge against long work hours.

Fastwitch 6 Red #2 Miles: 6.00
Weight: 146.40
Comments(1)
Slow milesFast milesTotal Distance
7.003.0010.00

AM:  76F, 89%.  10 miles.  Hit the track for a set-the-bar-low workout at 5k effort.  I went with 6 x 800, 1 lap recovery.  Back in June, I averaged 2:46 for this one, but set the bar today at 3:00.  Ended up averaging 2:53 (2:57, 2:55, 2:54, 2:54, 2:51, 2:48).  Mediocre, but I think I'm on to something with the easy targets...you never fail!  Anyway, as crappy as running feels right now, plus cruddy conditions, I'll definitely take it.  We are getting a couple days of cool air soon and I'm thinking mile reps on Sunday.  If that goes poorly, THEN I can press the panic button, which usually includes some kind of drastic, overreacting changes to my training.

Saucony A5 Miles: 10.00
Weight: 148.40
Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

No.  Wife out of town, failed VPN, deadlines...no.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.500.506.00

6 on the home TM with a few pickups.  Wife comes back to San Antonio tonight, and so does the cold front!  I rarely let one of those slip by without jamming in a workout...track time tomorrow.

Kinvara 2 - Gray/red Miles: 6.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
8.006.0014.00

65F, 76%.  14 miles total.  Alright, I guess most of my recent running problems were just heat-related...this was a really solid workout.  I did 6 x 1600, 400 recovery.  I averaged 5:59.8 per rep (6:06, 6:05, 6:05, 5:59, 5:57, 5:47).  My fitness has been a grab bag lately so I had no target - just be conservative enough that I don't quit.  It took 3 reps before I trusted myself enough to let loose a bit.  Always a positive sign when you can just about hit 5k pace on the last rep of a 6x1.  So maybe all those miles this summer counted for something (I had my doubts).

Saucony A5 Red Miles: 14.00
Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
6.000.006.00

AM:  65F, 74%.  6 @ 9:02 AP.  Tired legs, but I don't mind when there's actually a reason for it.  Cool air again today - unfortunately, by the time I recover from Sunday (estimating summer 2017) it will be gone.

PM:  no

Kinvara 3 - Gray/red Miles: 6.00
Weight: 147.40
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

AM:  73F, 87%.  7 @ 8:12 AP.

PM:  no

Fastwitch 6 Red #1 Miles: 7.00
Weight: 147.80
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

AM:  76F, 87%.  6 @ 8:30 AP.  More missed runs.  Really stretched thin this week, but next week looks better.

Saucony A5 Miles: 6.00
Weight: 145.40
Comments(1)
Slow milesFast milesTotal Distance
9.001.0010.00

AM:  75F, 91%.  6 slow, forgot to look at pace.

PM:  4 on the TM with long strides....happy to get in a double today, but really tired on this one.

Fastwitch 6 Red #2 Miles: 10.00
Weight: 145.80
Comments(1)
Slow milesFast milesTotal Distance
12.000.0012.00

AM:  76F, 88%.  8 @ 8:01 AP.  zzzzzzzz

PM:  91F (H/I 94F).  4 @ 8:35 AP.  Haven't gotten in a good vitamin D heat slog in awhile.  #stillsweating

Fastwitch 6 Red #1 Miles: 12.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
6.000.006.00

76F, 89%.  6 @ 8:31 AP.  Neighborhood construction run.  Lots of work going on today though.  On one block it was like a competition between work sites as to who had the loudest tejano music.

Kinvara 2 - Gray/red Miles: 6.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
13.503.5017.00

AM:  70F, 91%.  13 miles.  I've missed/failed so many workouts in this 5k block, that I wasn't sure what kind to do today...so I did the pu pu platter - a little of everything.  First about an hour of easy running, then hit the track:

1600 in 5:53

1200 in 4:16 (5:43/mile pace)

2 x 800 (2:46, 2:44)

2 x 400 (75, 76)

2 x 200 (33, 33)

Recovery was a 400 after each rep, except after the 400s and 200s (200 recoveries there).  Also the second 400 and the second 200 had a few extra meters in them - 2 ladies showed up toward the end of my workout and decided they would own lanes 1 and 2...and they looked like they could easily beat me up so I just went around them.

Glad to get in another solid weeekend workout.  I wish I could run like this during the week, but it has been pretty stressful lately and it's pretty much all I can do to just get in a little exhausted slogging.  Fortunately I should be able to finally just lay around today, and after Monday, the work week looks lighter as well.  So hopefully I can get the mileage and sleep levels back up.

PM:  90F.  4 @ 8:46 AP.  Sunset with the mutt.

Kinvara 3 - Gray/red Miles: 4.00Saucony A5 Red Miles: 13.00
Weight: 0.00
Comments(9)
Slow milesFast milesTotal Distance
6.000.006.00

AM:  73F, 90%.  6 @ 8:49 AP.

Kinvara 2 - Gray/red Miles: 6.00
Weight: 147.60
Comments(4)
Slow milesFast milesTotal Distance
9.001.0010.00

AM:  68F, 83%.  6 @ 8:43 AP.  Getting cooler!

PM:  4 on the TM with long strides

Fastwitch 6 Red #2 Miles: 10.00
Weight: 145.80
Add Comment
Slow milesFast milesTotal Distance
9.003.0012.00

AM:  68F, 91%.  8 @ 7:32 AP.  On the way back, I did 7 x (2 min on, 1 min off), then a harder quarter mile to finish it.  Most repeats around 5k pace.  Not quite a workout, but definitely harder than just doing strides; that's about right for what I felt like I could handle without killing myself this morning.

PM:  4 on the TM.  A little more uptempo than usual, on account of the fast shoes and higher-than-usual caffeine levels.

Saucony A5 Miles: 12.00
Weight: 146.60
Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

AM:  65F.  6 @ 8:42 AP.  I ran with a shirt on this morning.  It was kinda weird.

PM:  4 ez on the TM.

Kinvara 2 - Gray/red Miles: 10.00
Weight: 145.40
Comments(8)
Slow milesFast milesTotal Distance
7.007.0014.00

AM:  70F, 72%.  14 @ 7:12 AP.  Last 10 @ 6:53.  My wife is having a birthday weekend away from the kids, so I needed to move up my normal harder weekend run, which I decided would be aerobic in nature.  It's not really in the SlowJoe repertoire to do a workout without at least 2 easy days preceding it but I figured I could just go a little slower at first and ease into it, which I did.  Felt pretty good considering there is some sleep debt this week again, but it took a really long time to catch my breath after the run.  This weekend I should be able to get 2 pretty good nights of sleep, and minimal running.

Saucony A5 Red Miles: 14.00
Weight: 144.80
Comments(4)
Slow milesFast milesTotal Distance
6.000.006.00

AM:  67F, 87%.  6 @ 8:24 AP.

PM:  no.  This is supposed to be mileage liftoff week but I don't know if I can get in any doubles.  So it looks like earlier wakeups and longer morning runs.  Need about a 26-hour day and I think I could do it all (be a good dad, husband, employee, runner and still get enough sleep) but running and sleep keep getting squeezed out.

Kinvara 2 - Gray/red Miles: 6.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
14.000.0014.00

14 @ 7:43

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

6 @ 8:15

Kinvara 2 - Gray/red Miles: 6.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
223.0027.00250.00
Fastwitch 6 Red #2 Miles: 32.00Saucony A5 Red Miles: 48.00Kinvara 2 - Gray/red Miles: 50.00Kinvara 3 - Gray/red Miles: 29.00Fastwitch 6 Red #1 Miles: 46.00Saucony A5 Miles: 28.00
Weight: 146.27
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