| Location: San Antonio,TX,USA Member Since: Feb 26, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2008 Ragnar Relay Del Sol, 1st Public Service Male Team, Marathon PR 2:58:39, PR Half Marathon 1:25:47, 10K PR 40:04, PR 5K 17:26 PR mile 4:57 Lots of races all over the world! Short-Term Running Goals: 1. Qualify for Boston 2. Complete the Run for the Red in under 3:00 3. Run a 1:20 Half Marathon 4. Run a 2:49:59 or better at the Ridge to Bridge Marathon, Jonas Springs, NC on Oct 22, 2011. Run RocknRoll San Antonio Marathon Nov 13, 2011. Long-Term Running Goals: 1. Run hard, have fun, improve myself and help improve others.
2. Get faster and stay healthy! Personal: Married with 3 children, 1 dog and 1 snake. Living in San Antonio, TX. Active Air Force Reserve Instructor. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 114.95 | 116.64 | 231.59 |
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| Night Sleep Time: 175.00 | Nap Time: 7.25 | Total Sleep Time: 182.25 | |
| | Slow miles | Fast miles | Total Distance | | 8.70 | 3.30 | 12.00 |
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AM
3.3 to the workout. MP 6:50
Easy 3 miles and 160 Pushups and Situps
Emergency porta-potty stop, skipped last 40/40 and did not do 200 today
Easy 3.7 home 7:40 pace
PM
2 Dog miles, 1 mile per dog, easy. They are geting a little better. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.25 | 5.25 | 9.50 |
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AM
1.25 Marathon Pace to the Track
800m Warmup, High Knees, Butt Kickers, Squats and 6 lengths of Strides
4x1 mile 5:53, 5:47, 5:48, 5:46 (2 minutes rest between) within 5-10 seconds of Jeff on each mile.
800m Cooldown with Jeff
1.25 Home
PM
2 Dog miles, 1 per dog. They are doing better each day. Moose was about 90% good today adn GG was around 80% good. |
| Night Sleep Time: 5.50 | Nap Time: 0.25 | Total Sleep Time: 5.75 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 9.55 | 13.05 |
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5:15 AM 1.5 miles to the group run start. 6:28 pace
8.05 mile Tempo Run with Jeff. 6:22.1 pace. Overall I felt really good and could have maintained that pace for longer. Jeff and I talked some on the first 4 miles while we had a tail wind and slight decline. On the last 4 we had a headwind, slight incline and Jeff was getting tired towards the end.
1.5 at a nice relaxed pace of 7:22 on the way home.
Tempo Run route (one way) http://www.gmap-pedometer.com/?r=1754898
8:50 AM 2 dog miles. Both dogs for two miles. I started out with both on 4 ft leashes, but remembered I had a training collar for GG. I took them back in and put on her collar. Today she was 98% good! Moose was still around 90%, so I am thinking of making a trip over to Petsmart to get him one also. They hung in for 2 miles and did great! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| 3.5 easy miles with the dogs. They did pretty good, but not great. About 90-95% Other dogs were out and about and made it a bit more of a challenge tonight. |
| Night Sleep Time: 5.50 | Nap Time: 1.50 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 4.00 | 12.25 |
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5AM
7 miles out to the river path past Brandi Fenton Park and back. About 7:15 pace, very comfortable.
1 mile with both dogs.
Left for El Paso. Decided to go for the 22 miler Sun morning due to timing with leaving for work :(
PM
Got in, set up, hit the sweet fitness center to use the Dreadmill. I put on my IPod and went to it. I logged 4.25 miles. First mile was 6:52, ended at 5:27 which is as fast as the thing would go (11mph) average for 4 miles was 6:05.5/mile and the last .25 was a cooldown. It wasnt too bad, but its not running outside. I need to do some good research tonight for a good route for the AM. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
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6AM
Woke up to my alarm that was going off for 15 mins :(
Got up, ate some granola bars, drank a little water and got on the road. This is the longest run I have done since my first marathon in Apr 2002. The elevation here in El Paso is about 1500 feet higher than Tucson and it was quite evident when I started running. My route had to change a bit due to overpasses, etc I could not get on and did not notice when mapping my route online. I ended up with a bit extra mileage I think, but not more than .5 or so. The route was also hilly and had some crazy winds. thy had to have been up to 25-30knots when I got to the mountainous area.
At mile 6 I was wandering if I was going to make it 22. I saw a gas station at mile 7 and figured from my 11 mile turn around I could hit it on the way home if needed around mile 15. I ended up making it through the tough winds and climbs mixed with higher alititude and made it to mile 11. About .25 mile from the turn there was a gas station. I stopped and got som water for $2!!! I learned that next time I need to bring my debit card, not cash. I was not going to carry around .93 bouncing in my pocket for 10.75 miles. In hind sight I could have at least kept a quarter or two.
After some water, a bathroom break and I was off again. I was crusing home a bit quicker and then I hit th mountainous area again. The winds were even worse for about 2 miles :( I toughed through it, although it was a difficult challenge mentally. I got on the backside and got a tailwind and some nice downhills, I picked it back up and knew I would be fine. I did look at stopping at mile 15 for a banana and water, but I only had $1 left :( I pushed through and got back to the hotel in 2:49:45 abour a 7:43 pace, a lot faster in the end than i expected as I was dragging for a while. Those last 3 miles being on a slight climb were not fun at all!
In the end...I made it, I know conditions were not ideal, especially the added stressors of having a meeting for work at 10am and waking up late. But it was a success. I was shoting for 7:30 miles, but with conditions and the course I am pleased. I should have had more water and a snack, so next time I will take my debit card. Oh and eating at Cattlemans like a pig last night I am sure did not help, nor did being my 7th day running in a row, or mile idiotic dreadmill run yesterday evening. Excuses for days :)
Tomorrow I will run a few easy miles to shake my legs out and maybe Tuesday take a rest day. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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4 miles at 7:15 pace on the Dreadmill.
Felt good n easy, legs a litle sore from yesterdays 22. Mostly my calves, but some in my quads. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rest Day |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.20 | 10.20 |
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10.2 miles at Marathon Pace or close to it 6:55/mile. Felt great!
http://www.gmap-pedometer.com/?r=1775126
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.25 | 7.25 |
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Dreadmill 7.25 miles, tempo run. Pace was about 6:30/mile
I am getting better at using the treadmill. Of course today the sustained winds of 32 gusting to 50 helped me stay inside. I think its healthier than breathing in all that blowing dust/dirt. I also needed to do laundry and i had to squeeze that in during my workout.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.20 | 10.20 |
| 10.2 @ 6:48 pace. Felt grrrreeeeeaaat! I wore my GTX model shoes and I can tell my other shoes are wearing out. Luckily I have 2 brand new pairs waiting at home for me. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I decided to take an additional rest day, its the first day i have "missed" a scheduled day to run in a long time and since I had to drive home from El Paso, turn in the rental, move stuff and the dogs to my buddies house and then babysit, that I would rest instead. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 24.00 | 24.00 |
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2-12 mile loops on Davis-Monthan AFB. Started at 5:01am. 1st loop, i went at a comfy pace I figured I would hold for 24. I was looking for 7:15-7:30. I ended up at 7:10, 1:26 minutes, or just under.
At mile 12, I took 3 sips of water and started once again. This loop was 1:24!
2:50 total for 24 miles, on 3 sips of water with no issues and no competition. I will be just fine at breaking 3 hrs in my marathon! May 4th. I have two more "long runs" planned in to my taper. I am looking for about 70-75 miles this week, Next Sun will be an 18 miler, starting a week of 60-65 miles followed by 14 miler on Sunday the 27th, leading out a 50-55 mile week to race on Sunday May 4th!!!! Sub 3:00 and Boston bound! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(4) |
| | Slow miles | Fast miles | Total Distance | | 9.90 | 0.00 | 9.90 |
| 2.4 to PT, PT plus 4.5 miles, 1.8 back to house, 1.2 with dogs. All easy 7-7:30ish pace. |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.20 | 7.20 |
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6 easy miles with Cody
1.2 miles at 7min/mile with both dogs |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| 12 mile loop around the base. 6:52 pace. WINDY! I had a head wind for a good portion, but I survived and maintained pace. Felt great! Especially for 4.5 hours of sleep... |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.50 | 9.50 |
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4.5 at 6:40 at PT, felt great
5 miles easier around 7:15 w/ both dogs |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.75 | 7.75 |
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4.75 at 6:33 pace during a break from setting up for the Kids Try-Athlon we hosted this AM.
Finished up the Try-Athlon and watched all the kids have a blast.
3 Miles around 7:15 with the dogs |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(4) |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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I took of Sunday due to a head cold.
I mostly count this as a day off too. I just ran 1 mile at 7 mins with both dogs. I still am all gunked up and figured my body could use more rest than exercise right now. Better to rest than to worsen the symptoms.
Still should be fairly easy to get all my miles this week. 13 days to my marathon... |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 8.44 | 13.94 |
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5.5 beach miles...nice, but tough, loose sand is not fast
8.44 miles, in the heat and sun. 6:22/mile on first 4.22 a little easier at 6:37 on the way back for overall 6:30ish pace. This is at Sea Level and I can tell, I had one overpass to conquer on the way out n back, but flat and fast run overall. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
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Woke up for a 10.55, ate an oatmeal bar, got out the door a few mins late.
I took a few strides and my lower abs/pelvic area that has been tight was actually painful :( I walked/ran for a while, went up some steps, nothing hurt except running. The pain is tolerable, but I think its smarter to relax and rest it rather than aggravate it more. After work I will get in the hot tub and try a run later...:( |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 easy miles, felt good. No Pain, although I was a bit paranoid and thought i felt it a few times. I will not push it today, just going to the beach for some light swimming and sight seeing, then tomorrow morning I will go for an 8 miler...nice n easy, if it feels good, Sat I will go longer and get back to my routine. |
| Night Sleep Time: 5.00 | Nap Time: 0.50 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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7 miles with Blue Pants, nice and easy with some small talk
1 mile with both dogs.
Lots to do today...
Pain was not there! |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
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1 Easy mile running here and there for the 8K for 88Crime.
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| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 5.25 | 11.50 |
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7 laps of 1.5 miles. 4 before PT at 11min down to 10 min then calistenics and stretching followed by 3 more laps around a 7 min pace. Not bad and hte wind was bad this am 20-30 knots.
1 Dog mile, both dogs.
The pain came back in my groin area, but only slightly, hoping it holds off for the race....It was only bothering me a little bit about half way through my last mile of the day. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.35 | 1.50 | 10.85 |
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1.5 miles in 10:05 to test my groin pain. It was there, but I can run with/through it and it seems to go away or not bother me.
4.75 miles easy with The Team. 100 pushups. No situps or lunges due to my race being Sunday!!!!!!!!!
PM
2 Easy Dog miles, again mild pain in the groin in the beginning and went away in first 200 meters. It was HOT around 93 degrees.
PM-2
2.6 Miles on "A" Mountain with Cynthia. Its been too long since I did hills, but I felt ok and I can get through the hills in my marathon and pain free too. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 5.25 | 8.50 |
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1.25 at 7 min pace to the track
800 warm up with BPR folks
4X 1 Mile at 5:47, 5:42, 5:53 and 5:54. Last two slower based on Laszlo's input to slow back to 6, I was closer but still fast. These repeats felt GREAT! I am ready for sure.
800 Cool down withe BPR
1.25 home at 7:45ish pace.
Once I get all the software and stuff set up I will see what I can do with the Garmin Forerunner 205 I recieved as a gift. Lots of thanks to that special someone who went out of the way to get it for me.
1 easy dog mile both dogs. 7:30 pace |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 114.95 | 116.64 | 231.59 |
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| Night Sleep Time: 175.00 | Nap Time: 7.25 | Total Sleep Time: 182.25 | |
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