| 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 | | 56.84 | 20.85 | 77.69 |
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| Night Sleep Time: 62.25 | Nap Time: 1.00 | Total Sleep Time: 63.25 | |
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Run for Freedom (3.1 Miles) 00:20:10, Place overall: 22, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 1.00 | 3.10 | 4.10 |
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Lackland AFB, Run for Freedom 5K Great run, 22nd Overall out of 2200, 3rd in Male 30-34 Age Group. The rest of my running group went 5/6 on awards, as we all had a great day! Ran with Brian from the Center For Intrepid on only his 3rd run with his prosthetic leg. It was awesome!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.34 | 0.00 | 8.34 |
| Nice Monday morning run with the Lackland Running Group. 8.34 miles around 8:20 pace overall. Nice and comfy, conversational pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 1.25 | 2.25 |
| Running Enhancement Workout: 5 Participants 15 minutes of 200m at 90% 100m walking break. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.27 | 0.00 | 4.27 |
| Nice and easy 4.27 miles with the Lackland Running Group, stomach not feeling too great. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.45 | 1.00 | 2.45 |
| Slept about 6 hours. Easy run to track .4 miles Coached Running Enhancement Class, .25mi warm up, dynamic stretching, 20 Pushups, 20 Situps, 4x400m, 90 sec rest, .5mi cooldown Easy run home .3 miles Had myself and 3 runners this AM. I ran 1:18, 1:19, 1:18, 1:18 on my 400's. Felt pretty good. My Running Enhancement Class is designed to help individuals with the Air Force Physical Fitness Test which is only 1.5 Miles of running. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.33 | 0.00 | 5.33 |
| Easy 5.33 with the Lackland Running Group (LRG). Not many runners out today since tomorrow is a local Half Marathon and Relay, but we did have a new runner, which is always good to see. |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| Took the weekend off from running, mostly. Went and saw some friends from LRG finish a Half Marathon. Good Father's Day yesterday, back to running today. 6.35mi @ 8:22 nice and easy, conversing with a few other runners the whole way. Had some minor ankle pain on Sat and Sun, didn't feel it much when running today, hopefully it's a non-issue. |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| I had enough interest to start a second Track workout, I now offer 0515 and 0615 .35mi to track 0515- Me, Joe and Trevor .5mi warmup Dynamic warmup, high knees, butt kickers, walking lunges, high skips 5 Burpees, 20 Sit ups 6x 400m at 1:23 x3, 1:22, 1:21, 1:23 90 Sec Rests .5mi cooldown 0615- Me, Mackey and DLG .25 Warmup Dynamic warmup, high knees, butt kickers, walking lunges, high skips 20 pushups, 20 Sit ups 2X 100m, 50m walking rest, 200m, 200m jogging rest, 400m, 90 sec rest .25 cooldown .35 home Total of 5.01 on the GPS watch |
| 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 | 0.00 | 0.00 |
| Thunderstorms, canx run and did homework. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.00 | 5.25 |
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Warmup to Track 0515 Me, Joe and Trevor 800 WU, Dynamic WU, 5 Burpees, 20 Situps Yasso 800's Week 1, 4 x 800 2 min rest. 2:58, 2:57, 2:56, 2:57. A little slower than my goal of 2:45's to 2:50's. 800 CD 0615 Me, Mackey, Becky and DLG 400 WU, Dynamic WU, 20 pushups, 20 situps 800, 2 min rest, 400, 1 min rest, 200, 100 jogging rest, 100 400 CD Cooldown back home. Overall, felt pretty good, left quad was tight and sore, but had little effect on running.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
| Nice run this morning with LRG. 5 Runners out today. Finally did a route (or part thereof) that I've been wanting to run. Hit some of the bigger hills on Lackland. They will definitely make for some good hill, long runs as I get deeper into my marathon training. 7.2 total miles, pretty slow pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.00 | 5.25 |
| 5 Mile Tempo Run 1 Mi WU @ 7:40, Tempo Miles 6:33, 6:35, 6:51 1 Mi CD @7:58, extra .25 mi to get home. Felt pretty good, but was getting warm and tired on mile 4. Additionally it was slightly uphill and direct into the wind, but the main reason for decrease was fatigue. Overall I'm happy with it and continuing with my training aiming to break 2:50 in Oct. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| LRG 7 people today. Ran together for first mile, then 4 of us stayed mostly together for the last 6 miles. I felt really good and had one short burst down to sub 7 to catch up after checking on a runner. Mostly stayed between 8:30 and 9:10 for the other miles. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.55 | 3.25 | 5.80 |
| ran to track 0515 800 WU Dynamic WU, Burpees and Situps Me plus 2 200Fast, 200 Easy, 400 F, 1 min rest 800, 2 min rest, 1200 3 min, 1600 0615 400 CD/WU (515 runners did 800) Me plus 4 Dynamic WU, 20/20 PU SU 5x 200Fast, 200 EZ 400 CD Jogged home Felt pretty good, a little tired on 615 workout, but was pretty consistent for long workout. Times a little slower than I'd like, but still strong and steady so no complaints. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| Hill repeats with LRG. Warm up was a bit short, before repeats need to do longer first. Good hill to run, but busy traffic area. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.75 | 6.00 |
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0515 Run to Track Me plus 1
800 WU, Dynamic WU, 5 Burpees 20 Situps
Yasso 800's x 5 2:58, 2:57, 2:55, 2:55, 2:55 : 2 Minute Rests
800 CD
0615 Me plus 3
400 WU, Dynamic WU, 20 PU 20 SU
5 x 400 1:24, 1:24, 1:22, 1:22, 1:16
400 CD
Run home 6.0 Total Miles
Felt GREAT today, should have pushed more earlier. Overall really good workouts. Have had a blister on right pinky toe all week, has been mildyl painful but not hindering.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 56.84 | 20.85 | 77.69 |
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| Night Sleep Time: 62.25 | Nap Time: 1.00 | Total Sleep Time: 63.25 | |
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