| 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 | | 115.63 | 31.50 | 147.13 |
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| Night Sleep Time: 131.75 | Nap Time: 2.75 | Total Sleep Time: 134.50 | |
| | Slow miles | Fast miles | Total Distance | | 10.02 | 0.00 | 10.02 |
| Zonked out last night! Had a rough finish to the work day yesterday and have to work a few hours today now instead of having a 4 day weekend. Met with Joe from LRG everyone else took the day off since we have an extra day off. Joe wanted to run his first 7 miler, his previous high mileage was just over 6. I ran with him for the first 8.5 miles, I got in about .75 extra while he took a bathroom break. He felt really good and went for a total of 8 miles. He's not on here, but great job Joe! I got in my last mile and half on my own and felt pretty good. We had minimal wind this AM which is highly unusual here. Hope its the calm before the storm! Texas desperately needs some rain. Overall I felt really comfortable. The pace was much slower than my norm (about 10 min miles) but my last mile and a half were down to mid 8's to high 7's. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Freedom Day 4-Miler (4 Miles) 00:26:16, Place overall: 32, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 2.61 | 4.00 | 6.61 |
| Good race, nicely run except the lack of porta-potties. Lots of "Clock Blockers" at the start of the race. Not that I like to start fast, but I like to settle in early. Crowded group with a bunch that should have been further back. Once out of the jumble, I set in a bit fast, but wanted to see if I could maintain. First mile in 6:06, then dropped to a 6:15 pace for a half mile, then the hills began. Slowed a bit at this point and the course got hilly. Settled in and felt just fine, slowly picking guys off until the final hill. Last climb I did get passed by 1 or 2. Overall, I am very happy with this. Worked my butt off last week and did not plan on doing this race, but decided to last minute. If I tapered and trained for this, I know I could have run faster. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.05 | 3.00 | 7.05 |
| Great workout! Ran to track 0515 Me plus 2 WU 800, 5 Burpees, 20 SU, Dynamic Stretching 400 Fast, 400 EZ, 800F, 400EZ 1200F 3 min rest then repeated, 4F, 4E, 8F, 4E, 12F Rest Lap Times--1:20, 2:57, 4:41 2nd set- 1:22, 2:59, 4:43 a little slower, but felt pretty good, guessing it was yesterdays race setting in. CD 800 0615, No one! First time with no runners at 615! Booo, hoping it was just from the holiday weekend, I know one of the runners was at the DR for a foot issue. Ran 1 extra mile, nice and easy. Ran home. |
| Night Sleep Time: 5.25 | Nap Time: 1.25 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 8.61 | 0.00 | 8.61 |
| Didn't sleep well last night, dog got up a lot. Nice run with 5 other LRG Runners, ran mostly with Mark though. Some hills, nice quiet loop to start, finished in a busy part of base. Nice run and felt really good. Nice and comfortable, conversational pace. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| Ran to track, WU 800, DS, 20/20 PU, SU Did Yasso 800's. 6 x 800 with 2 min rest. 2:57, 2:59, 2:59, 2:55, 2:59, 2:58 Cool Down 800 400WU DS 1 mile easy with Al Ran home |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.12 | 0.00 | 6.12 |
| Nice easy run this morning with LRG. 4 people out running today. Easy, comfortable pace to stay together. About 10 min Miles. 6.12 Miles |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.29 | 0.00 | 6.29 |
| Nice easy/moderate paced run. 6.29 On my own. A few decent hills, felt a little challenging but thats expected as I hit 40 miles in a week for the first time in a while. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.21 | 0.00 | 12.21 |
| Long run for the week, off to a good start. Shooting for 45 miles this week. Ran with 4 others from LRG for about half, then down to 3 of us, then two for the last mile or so. Did 11.21 initially, then took the dog for a mile run after a bathroom break at home. Ran by my wife this morning, which was really nice to see. She ran about a mile and a half on her own. :D Off to Six Flags to have some fun in a bit. It's easy being a Dad when you're a big kid :D |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.25 | 6.25 |
| 0515 me plus 3, WU, DS, Burpees, SU 4 x 1200, 3 min rest 800 CD/WU 5 x 200 F, 200 E w/ 1. 400 CD jog home Felt pretty good this AM, still battling some blisters. Did a lot yesterday and wore my vibrams too long at 6 flags and while helping move some stuff. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| 1 mile warm up, 5 hill repeats on the big hill heading to Lackland from Kelly Field., .75 cooldown. Felt pretty good, but it was busy with cars this AM. Found out my wife is pregnant last night :D |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.25 | 5.25 |
| I felt slow! Me plus 2. Ran to track, WU 7x800 (2 min rest) all 3:00-3:05, mostly :02's CD Ran home No one showed for 615 workout :( |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| Took a few days off cause my buddy was in town. Back at it this AM. 6.2 easy miles with LRG, me and 2 others, plus met with one when we finished. Felt ok but tummy was a bit too full. Too much Big Lou's pizza yesterday! |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.10 | 2.00 | 3.10 |
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WU, 2x1600 (5:59, 6:01) CD
Felt pretty good, wanted to do more, but taking a built in easy week. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| Nice and easy 5 miles followed by some sprint intervals, 30 second pick ups with 1 minute rest, then a cooldown. Felt pretty good and fast on those pickups. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.00 | 3.00 |
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I wanna go fast! And I did good this morning. Shorter week and I am feeling pretty good. Today was Yasso 800's, backed down to 4. I ran my fastest ones in a while. 2:52, 2:51, 2:50, 2:53. This is much better than my high 2:50's and low 3:00's. Feeling light and nimble. Would still like to bring them down more, maybe next drop down? Gonna build back up to 7 and drop to 4 again.
Had 3 others with me this AM, noone at 615. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Felt sluggish today. Stomach wasn't that great either. Nice run, ran the potential 6 Bridge race course. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.30 | 5.00 | 7.30 |
| Finally got some extra sleep. Made my Tempo Run challenging on purpose and it was just that. Hit 3 or 4 good climbs and it definitely slowed me down. Ran only 1 mile sub 7 and the rest were 7:15-7:30. For these climbs I guess it's not too bad, but maybe should tone it down a little for my next tempo run. 1 Mile warm up, 5 miles hilly tempo (maybe Tempill or Temphell or Hillempo) 1.3 mile cooldown. Overall felt ok, but wanted to be faster and feel better. |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.31 | 0.00 | 5.31 |
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Run with LRG, 5 others out this AM. Not too hot or humid this AM. Felt good, but thinking I need to start speeding up on my runs, not so much for training speed, but for plussing up my mileage.
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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 | | 2.56 | 3.50 | 6.06 |
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Good runs this AM. 1 at 515 with me for 400, 800, 1600, 800, 400
0615 with 2. 100, 200, 400, 400, 200, 100 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| Nice run with LRG, slow and steady, picked up at the end when by myself. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.90 | 2.50 | 4.40 |
| Ran to track, me plus 2, WD, DS Yasso 800's x 5 2:-- 57, 55, 55, 57, 57 CD and run home. Overall felt good, but a little tight. Thinking of switching Yasso 8's to Tuesdays. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 Miles, long run for the week. It's been a bit too long but I'm back on track. Felt ok, but carried a water bottle in my hand for the first time, and I think the positioning made my upper back hurt. Paced out at 8:17 overall. First couple miles were about 10min/mi talking with newer runners from our group. It was nice to see some new faces. Had 7 runners out there. Ran with Greg, a nice guy and ultra runner. It got rainy for the last 8-10 miles, I was drenched and felt sluggish for the last 4, but not too bad. Maintained a pace of 7:48-8:15 for the entire run after the first 2 miles. FInished around 8:08 down to 7:58. Had more in me but it was time to be done. |
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
| running some errands, went to shopette with my 6yo girl there and back. Went to get haircut, jogged there, walked back. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 115.63 | 31.50 | 147.13 |
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| Night Sleep Time: 131.75 | Nap Time: 2.75 | Total Sleep Time: 134.50 | |
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