| 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 | | 27.17 | 10.00 | 37.17 |
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| Night Sleep Time: 31.50 | Nap Time: 0.00 | Total Sleep Time: 31.50 | |
| | 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 | | 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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| | Slow miles | Fast miles | Total Distance | | 27.17 | 10.00 | 37.17 |
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| Night Sleep Time: 31.50 | Nap Time: 0.00 | Total Sleep Time: 31.50 | |
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