| 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 | | 131.35 | 28.00 | 159.35 |
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| Night Sleep Time: 94.50 | Nap Time: 0.00 | Total Sleep Time: 94.50 | |
| | Slow miles | Fast miles | Total Distance | | 7.36 | 0.00 | 7.36 |
| LRG looking strong, had 8 runners today. Ran with big group for all but last mile or mile and a half. Felt really good. no pains. |
| 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 | 2.50 | 6.00 |
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Jog to track, me plus 3.
WU, DS, 20/20 PU/SU
400 H, 400EZ, 800, 400, 1200,400,1600
Pretty decent day, felt alright, a little knee pain on the right outside knee.
Ran a little more and then went home, ran more with the dog. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.05 | 0.00 | 8.05 |
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Ran 8.05 with LRG, 7 runners out today. Very consistent group. Threw up in my mouth a little bit at the start, but felt pretty good the rest of the way. That was weird.
Finished strong and feeling really good, wish I had time to run further today. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.28 | 3.00 | 5.28 |
| Felt decent this AM, but it was hot out! All sub 3:00 6 x 800 for my Yasso 8's. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.26 | 0.00 | 6.26 |
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3 from LRG counting me. Ran 6.26, about first 2 miles or so with the other 2 then on my own. Not bad, but legs are feeling heavy!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Went out for an 8 mile tempo but it was still 95 degrees at 7:40 when i started. I normally run at 515 AM. 78-79 degree starts. Big climb in the mile warm up, but then cruised slowly down and over some smaller rollers for 3 miles at temp pace or a little better. 6:53-6:58 was too hot and dropped my shirt at mile 2.5ish. grabbed a drink and bathroom break at 4.15 decided to chill it down and hit some hills in lieu of finishing at tempo pace. My stomach went sour around 6 and at 6.5 found a bathroom just in time....JUST! wasn't feeling great and headed back in, finished at 7 miles. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.38 | 0.00 | 7.38 |
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Nice run with LRG, tried a couple of newer areas we discovered. Nice.
7.38 total. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.80 | 3.00 | 6.80 |
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16, 12, 8, 4
5x 100ez, 100, hard, 100 ez 100 hard
.5 w/ dog |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Overslept my alarm! Didnt sleep well and woke up late. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.13 | 3.50 | 6.63 |
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7 x 800, Yassos
5 more laps with 1 guy at 615
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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 | | 7.59 | 0.00 | 7.59 |
| Sad day, found out one of the Navy Seals that died in the MH47 let weekend was one of my running partners in Djibouti on a deployment. Great runner, great guy and I'm sure he is missed dearly by his close friends, family and co-workers. My run was decent this morning, I had not heard the bad news yet. It will be my motivation tomorrow as I run my 16 miler. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 16 Miles with LRG, 5 Runners today. Stayed with the faster 2 some of the group for the majority of the run, on the hills if I pulled away, I would loop around a side street at the top and rejoin them. It was nice to be out with others. Around mile 11 it was mostly downhill back and I picked up my pace some. I ended up running the last 4 or 5 sub-8, mostly around 7:30. I did get tired and thirsty for the last 1.5 miles. Still kept it under 8's. For nutrition, I had 2-10oz bottles with a sports drink packet split between them. These were in my new waist pack, it did a lot of twisting on me, but otherwise was ok. Took 2 shot blocks around mile 11. Felt much better than the end of my 14'er two weeks ago. Nutrition has been really good lately. Last night was 12 oz of teriyaki grilled salmon and mixed veggies. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.28 | 2.50 | 4.78 |
| 10 x 4oo 1:20-1:24 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.22 | 0.00 | 7.22 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.90 | 4.00 | 6.90 |
| Yasso 800s x 8. All from 2:57-3:01 Felt like legs were heavy and i was heavy and slow. then ran some more with another guy, 100, 200, 400, 200, 100 with active rest of equal distance, not a fast pace for me. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.22 | 0.00 | 6.22 |
| nice easy run, good talk about nutrition and hear rate monitors v. digitized equip and calorie burn. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.60 | 0.00 | 13.60 |
| Nice run with a decent sized pack of runners for LRG, 7. Not too hilly but a beautiful run for such an urban area. Really comfortable and casual conversational pace. Ran 13.6 total, was aiming for 12, but had to find our way back. It was kinda neat, we ran the majority of a 5K/10K course for a race that was about to start in the middle of our run, totally random. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Easy morning, easier week with my Fitness Assessment for work on Friday and 18 on Saturday ahead of me. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.04 | 2.00 | 4.04 |
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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 | | 3.88 | 0.00 | 3.88 |
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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 | | 1.80 | 0.00 | 1.80 |
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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 | | 1.00 | 1.50 | 2.50 |
| Ran my Air Force PT Test today. 1.5 miles in 8:50 Not bad since I have been working on Marathon speed, not short distance. Was aiming for 8:59 and accidently ran faster :) I felt really good and could hold that pace for a 5K at least. I also did my push-ups and situps. 42 and 53 respectfully. I missed max points on situps by 1 situp!! :( Missed pushups by 15, but did not expect any better. Overall I'm pleased with my score of 98.1 but have a goal of a 100 from here on out. Pushups are my weakness and need a little more speed on situps, fatigue is not the issue. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.06 | 0.00 | 5.06 |
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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 | | 2.89 | 3.00 | 5.89 |
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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 | | 8.01 | 0.00 | 8.01 |
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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 | | 131.35 | 28.00 | 159.35 |
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| Night Sleep Time: 94.50 | Nap Time: 0.00 | Total Sleep Time: 94.50 | |
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