"By failing to prepare you are preparing to fail"

August 2009

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Location:

Springtown,TX,USA

Member Since:

Feb 02, 2009

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Firsts:

  • First marathon - White Rock, Dallas, December 2005 (4:01)
  • First BQ - St George, 2007 (3:20)
  • First Boston - 2008 (3:30)
  • 1st Place Clydesdale - Oklahoma City Memorial Marathon - 4/2007
  • 1st Place Ultracentric 6-Hour Champ 2007 - 38.75 miles
  • 1st Time Leading Pace Group, Cowtown '09 (3:39:41)
  • 1st Place Overall, Porcupine Promenade 5K (20:10) - 4/2011
  • 1st Trail Race. Grasslands Half Marathon. 1st Overall Masters (1:53) - 3/2013
  • Leadville LT100 MTB '16 - on a mountain bike, but the toughest challenge, so far!

Marathons Run (27):

  • Dallas White Rock ('05, '07,'09,'14)
  • Chicago ('06, '08)
  • OK City Memorial ('07)
  • St George ('07,'09,'11)
  • Waco Miracle Match ('07)
  • Ft Worth, Cowtown ('08, '09,'10,'11,'12,'13,'15**)
  • Boston ('08 '09*, '10, '13)
  • Park City ('08)
  • San Antonio Rock 'n Roll ('08)
  • Steamboat ('09)
  • Utah Valley ('10)
  • Houston ('12)
  • * - PR

Ultras (3):

  • Ultracentric 6-Hours ('07 - 38.75 mi)
  • El Scorcho 50K, Ft Worth (('08, '09)

PRs:

  • 5K - 19:27 (6/2008)
  • 10K - 41:49 (5/2008)
  • 15K - 1:04:14 (9/2011)
  • Half Marathon - 1:33:12 (1/2011)
  • Marathon - 3:19:47 (Boston 4/2009)
  • 50K - 4:35:53 (7/2008)

Short-Term Running Goals:

Keep injury-free.

2016 Races

Ft Worth Cowtown Half Marathon

Long-Term Running Goals:

Be age-group competitive for many years!

Have fun running!

Make some great friends along the way!

Personal:

Married to the same wonderful woman since March 1988. 3 adorable kids.

Look for me at www.facebook.com (I'll be your friend)

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asic Nimbus 8 Lifetime Miles: 502.00
VFF Trek Lifetime Miles: 98.10
Kohls Asics Lifetime Miles: 234.74
Asic Trailshoes Lifetime Miles: 82.36
Nike Air Lifetime Miles: 10.00
Saucony Lifetime Miles: 508.16
Brooks Ravena Lifetime Miles: 117.75
Asic (orange) Lifetime Miles: 83.75
Slow milesFast milesTotal Distance
146.7524.50171.25
Asic Speedstar -ES09 Miles: 144.05Asic Speedstar 3 Miles: 24.20
Weight: 191.00
Slow milesFast milesTotal Distance
10.000.0010.00

Alarm went off at 5:30...I woke and shut it off, and decided to snooze for a few minutes. Got out of bed at 6:45. Out the door by 7:00. It was 72F, 70% humidity. I decided to run on Hwy 199 (65 MPH, 2-lane highway). The shoulder is wide, and there's lots of long hills. 

I originally had the idea of getting in 15-20 miles. But, after the first few sweaty miles, I was going to be happy to get in 10. The humidity was kickin' my butt...again. 

Got in some good SGM training. This was the longest run I've had since El Scorcho 50K two weeks ago...I think it's wise to build back up to 20+ milers. I'll have to get in my next long run sometime during this week, as we'll be driving to Illinois over the weekend. I plan to run along the Chicago lakefront next week while visiting my family.

AP: 9:20 (some walking)

Asic Speedstar -ES09 Miles: 10.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
4.502.507.00

The alarm went off at 5:30...I was in the middle of a dream, I'm sure that thing was going off for a few minutes before I shut it off, rolled over and thought to myself..."Self, you better get yer lazy butt out of bed..or you'll have the wrath of Teena and Kathie to face". So I got up..got my stuff together and headed into work to meet Eric and Jo.

It was already 80 degrees at 7:00AM. I got there early so I jogged a nice warmup mile. I saw that  Jo texted that she was "Too tired". So it was Eric and me. Jogged (8:00/mi) over to the track and ran 5 x 800m repeats (with 200m walk between), then jogged back.

3:07, 3:12, 3:11, 3:13, 2:56

Eric was consistently around 3:04 per 800 -- but, I just had to go sub 3:00 on the last one. We both think we were faster a year ago.

Have a great day!


 

Asic Speedstar -ES09 Miles: 7.00
Weight: 189.00
Comments(8)
Slow milesFast milesTotal Distance
9.302.0011.30

Woke up at about 4:45 (15 minutes earlier than my alarm was schedule to go off). Drove into work...in the dark. Wow..no traffic. I could get used to that.

Ran 6 times around the Motorola plant (6 miles) before meeting Jo and Eric for our Thursday hill workout at 7:15. Jogged over to "the hill" and ran 8 repeats. Run up, walk..then jog down.(The hill is about 0.15 miles at about 6% grad...it takes between 45 and 60 seconds to run up. Not that big..but we'll take it.)

AP: 9:00

80F, no noticeable wind.

 

Asic Speedstar -ES09 Miles: 11.30
Weight: 189.00
Comments(11)
Slow milesFast milesTotal Distance
3.100.003.10

Ran 3.1 miles near Ft Leonard Wood, MO in the morning.

75 and humid. Lots of hills.

Asic Speedstar -ES09 Miles: 3.10
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
3.900.003.90

Golfed in the morning with a good, old friend and his 3 kids. It was nice to walk 18 holes...I'm a bit rusty, but still enjoyed being out there.

Ran 3.9 miles from my sister's house to my brother's house in the early evening. 75 and no wind. Enjoying our time in the Land of Lincoln.

Asic Speedstar -ES09 Miles: 3.90
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.000.0020.00

65 F, light breeze, low humudity -- a beautiful day for a run along the Illinois Priarie path (near my sister's house). It's about 1.5 to the crushed gravel, bike/running trail. I didn't carry water, and was a little surprised to find that the nearest water was at about mile 6 (in Warrenville) After get a nice drink, I decided to keep going out to 10 miles, then turned around. Got more water at the 14 mile point. My run really ended at the Dunkin Donuts about .25 miles from my sister's house -- but I'm going to count the .25 mile walk from there toward the full 20. :-)

It felt great to get in a nice, comfortable, long run -- it's been a while.

Asic Speedstar -ES09 Miles: 20.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
14.000.0014.00

72F and a little more humid than it was on Wednesday. Ran on the same crushed gravel Prairie Path. Felt good. (no Dunkin Donuts today)

AP 8:31

Heading back to Texas in the morning.

Asic Speedstar -ES09 Miles: 14.00
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
9.003.0012.00

Drove from Chicago to Stillwater, OK yesterday. (750 miles)

Ran around the OSU campus area. It was already 82F, 20-30mph wind (which felt pretty good) and very humid. A lot different than the nice weather I had experienced while in Illinois. I can handle 80's without the humidity. Walked a few times. Ran 3 miles in the the middle at AP 7:20, but the rest of the miles were in the 8:00-9:00 range. Really looking forward to Fall! :-)

Should be back home later today (another 250 miles of driving..oh, joy..)

Asic Speedstar -ES09 Miles: 12.00
Weight: 0.00
Comments(9)
Slow milesFast milesTotal Distance
4.002.006.00

I paid the price for sleeping in today...I had to run at lunchtime! 85F, partly cloudy, 60% humidity. I ran with Darin today. It was much better than the run I had with him a few weeks ago..at least for me. I finished the 6 miler with 2 miles around 7:10, and my HR wasn't too high. I think I hydrated correctly today. Darin was struggling a little -- he wasn't his normal speedy self.

I managed to only lose 3 pounds of water weight in 6 miles.

 

Asic Speedstar -ES09 Miles: 6.00
Weight: 195.00
Add Comment
Slow milesFast milesTotal Distance
1.251.002.25

short workout on the treadmill at lunch. Hardly worth changing for...decided I would rather eat than run. Thought I might find time to get a few more miles in after work...but decide to mow the "dust bowl" instead. Tomorrow will be a better day for running.

Asic Speedstar -ES09 Miles: 2.25
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.500.008.50

Woohooo! 3 days of running in a row. Got a late start this morning...out the door at 7:20AM for a solo 6 miler. It was already about 80F -- but I'm not complaining. (according to my Aug 2009 Runners World, I can expect to lose 20-30 seconds per mile for every 5 degrees above 60. So, I figure my 8:00/mi workouts will become 6:00/mi workouts when the temp gets down to about 60..got that going for me!) 

6 miles -- good hills in the middle.

AP: 8:05

Round 2 - because I worked from home today, I had a little extra time after work (I didn't have to commute the 37 miles..each way), so I did another 2.5 miles of hills before dinner. It's funny, it was 92 degrees (about 10 degrees warmer than this morning) but I felt a lot less sluggish, and enjoyed it more..was still humid (the puddle at the dinner table can attest to that...I know TMI, and I should have showered first..also, not to self, get more running clothes so you don't have to dig sweaty ones out of the laundry when you decide to run more than 3 times in one week!!!)

Asic Speedstar -ES09 Miles: 5.50
Weight: 0.00
Comments(11)
Slow milesFast milesTotal Distance
8.000.008.00

Kept the string alive..4th day of running in a row. Noticing that I haven't even averaged 100 miles per month for the year, so I'm making up some miles as I approach SGM. 

Ran (though I use the term loosely) 8 miles at lunch. I was fooled by the cloud cover and 82F temps...as soon as I got a couple miles from home, the clouds disappeared, and I could feel the steam coming off the pavement from this morning's rain. Even with some walking I still managed 8:20/mi. Not great, but it was 8!
 

Asic Speedstar -ES09 Miles: 8.00
Weight: 191.00
Comments(1)
Slow milesFast milesTotal Distance
6.004.0010.00

It was nice and cool this morning (low 70's), too bad I couldn't run because my wife was in Dallas for a conference and I had the boys to watch...so I did some cross training, in the form of 3 hours of lawnmowing and weedwacking :)

My run had to wait until this evening (when my wife returned). Went to the rail trail which closes at sunset. I only had about 1 1/2 hours of daylight. I went out 4 miles, then turned around...I decided to run the last 4 miles fast. As I had forgotten my Garmin, I really don't know how fast I was running.

As I was driving home I thought I was close to 50 miles for the week, so I stopped at the local HS track and ran another 2 miles in the dark...I guess I wasn't quite as close as I had thought...a couple miles shy...I'll go for 50 next week! :)

Asic Speedstar -ES09 Miles: 10.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
2.000.002.00

Tried running along side my 6-yearold while he rode his bike...this works great on the downhill and flat sections, but uphill, not so much. I ended up having to push him and his bike up all the hills. As it was about 95 degrees out at the time...we cut the workout short at 2 miles. We might try it again somewhere flat... :)

Asic Speedstar -ES09 Miles: 2.00
Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.000.006.00

95F, 10 MPH S wind at lunchtime  (only 28% humidity)

AP: 7:46, Avg HR: 149, Max HR 168

...ready for Fall...

 

Asic Speedstar -ES09 Miles: 6.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.201.006.20

1.5 miles warmup, 1.5 miles hills, 3.2 miles easy pace w/ Jo.

79F, 10 MPH breeze, 74% humidity
 

Asic Speedstar 3 Miles: 6.20
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
6.000.006.00

Lunchtime run w/ Darin. 90F, 52% humidity, 5 MPH breeze, cloudless.

Today I convinced Darin to take a detour to the golf course rest area to get drench ourselves with some water -- and drink a few gulps. I think it made a big difference.. but still lost 3 pounds on this run.

AP: 7:48

AHR: 146 BPM

MAX HR: 165

7:50 132bpm

7:48 140 bpm

7:52 143 bpm

7:44 146 bpm

7:53 156 bpm

7:31 160 bpm

Asic Speedstar 3 Miles: 6.00
Weight: 191.00
Comments(7)
Slow milesFast milesTotal Distance
4.002.006.00

Met Jo at 6:45 AM at work. Ran 2 warmup, then 3 Tempo (tempo with Jo is only slightly faster than average miles with Darin). It was drizzling with a slight breeze. 75F. This was 10 straight days of running for me...I was dragging at the end, maybe it is time for a rest. (Maybe I'll only do a  couple on Friday and prepare for a 20 miler on Saturday)

8:35  127 bpm

8:20 134 bpm

7:37 142 bpm

7:51 148 bpm (uphill)

7:31 154 bpm

12:45 125 bpm (walked a bit)

Asic Speedstar 3 Miles: 6.00
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
0.006.006.00

Was going to rest today, but when Darin asked to run at lunchtime, I couldn't refuse. It felt much better today than yesterday.

7:45

7:35

7:21

7:26

7:24

7:10

85F, 10-15MPH N Wind, 47% humidity, partly cloudy

AP: 7:27

Avg HR: 145

MaxHR: 166

Asic Speedstar 3 Miles: 6.00
Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
20.001.0021.00

As I drove to the trailhead today I was shocked to see my thermometer in my car drop to about 59F. WOWWW! It was almost chilly..

Ran the 10.5 miles from Weatherford to Garner. Saw lots of runners finishing their runs..that's strange, the trail opens at sunrise, and it was only about 10 minutes after sunrise.

Though the weather was excellent, I wasn't feeling all that great...I really shouldn't have eaten the 2 Jr bacon cheeseburgers, large order of stuffed jalapeno peppers on my way home from work at 8PM last night. And I REALLY shouldn't have had the chips and salsa, and chocolate chip cookies while working on the computer until midnight, either. The Tums I took before the run seemed to help a lot. (I will not repeat this pre-longrun routine again).

The 2nd half of the run felt better than the first. At the turnaround (Garner store) I bought a 20oz Sobe Energy, and drank it down in about 30 seconds. By then the sun was getting high and no clouds in the sky. By the time I finished, it was 80 degrees, but felt great! Really loved the cooler temperature!

Consumed: 1 Honey Stinger gel, 2 Jolly ranchers, 1 12 oz bottle of water, 6 oz Powerade, 20oz Sobe Energy drink

AP: 8:35

Asic Speedstar -ES09 Miles: 21.00
Weight: 0.00
Comments(9)
Slow milesFast milesTotal Distance
2.000.002.00

Today was basically a rest day...but decided to get in 2 miles after dinner to keep the streak alive! (13 days in a row, woohoo!)

Oh, and I watch "17 Again" with my wife and 17-yearold daughter last night. Pretty good movie. A little "oooogie" at parts...kind of "Back to the Future"-esk. I liked it.

Also rented "Marley and Me" for the boys...ooops...I saw the "G" rating, but I guess that was for the previews. Doh! I would not recommend "PG" for 5 and 6 year-old boys -- I'm hoping most of the adultish content went over their heads.

Asic Speedstar -ES09 Miles: 2.00
Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

-- Day of Rest -- the string is broken -- was VERY busy at work, and decided to drown my sorrows at a Chinese buffet for dinner (all alone). Thinking of calling that cross-training -- I'm sure I got in some mileage..I went back up 3 or 4 times!

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
146.7524.50171.25
Asic Speedstar -ES09 Miles: 144.05Asic Speedstar 3 Miles: 24.20
Weight: 191.00
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