"By failing to prepare you are preparing to fail"

Weatherford College Coyote Chase Race 5K

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15% off for Fast Running Blog members at St. George Running Center!

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
49.5030.5580.05
Asic Speestar - Boston'09 Miles: 4.25Asic Speedstar -ES09 Miles: 5.00Addidas Supernova Miles: 52.40
Weight: 193.17
Slow milesFast milesTotal Distance
4.250.004.25

Ran w/ Terry after work. 

AP: 8:40

Felt OK while running, but when I got home at chills and a 102 fever. Went to bed early, and drank lots of fluids. Feeling better now (Wednesday).

Weather is beautiful!

Asic Speestar - Boston'09 Miles: 4.25
Weight: 0.00
Comments(24)
Slow milesFast milesTotal Distance
3.003.006.00

Ran w/ Eric and Darin. 

AP: 7:53  70F, 5 MPH Wind. Nice. No pain. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.250.004.25

Ran w/ Terry after work. Easier pace today. Felt good.

 AP: 8:30  71 F, 5 MPH wind.
 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.004.006.00

Ran w/ Eric and Darin at lunch. Lungs and legs are coming back. Ran 1st mile in 7:09 (oh my), then slowed it up a little. Ran 1st 4 at AP 7:30 -- then I slowed to take it easy the rest of the way in. Didn't want to risk injury. Right calf felt a little tight, but not bad.

AP: 7:40
 

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
2.003.005.00

Lunch run with Eric and Darin. Eric and Darin were doing 6 miles,(out and back) I only planned 5. So, I gave them a headstart while my Garmin found its satellites. I ran the first 2 miles at what seemed like a comfortable pace (7:30), then slowed it down for 1/2 mile, then stopped and stretched for a few minutes. Then started back. I jogged to the 4 mile mark and waited for Darin and Eric while I stretched some more. Ran the last mile with Darin (Eric dropped back). He was planning to go sub 7:00, so I figured I'd hang with him for as long as I could. Last mile 6:46!! Woohooo...no cramp!!! Yep, getting that running feeling back!

AP: 7:36

70F, 10MPH S, nice!
 

Asic Speedstar -ES09 Miles: 5.00
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

Rest day  (sort off) - spent the day working on a Habitat for Humanity house. I enjoy learning the details of homebuilding, while feeling like I'm helping humanity just a little bit. It's a great way to give back just a little -- if you have the time and a little bit of physical fitness and coordination to drive a few nails!

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
2.000.002.00

I just wasn't feeling it. Ran 2 miles of hills in the neighborhood and called it quits. 60 degrees, 99% humidity. AP 8:40. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
0.004.004.00

Ran w/ Darin at lunch. Only had time for 4 miles.

 AP: 7:22

7:26, 7:48, 7:01, 7:15

55 F, 20 MPH N wind.

First run in new shoes. Got Addidas Supernova after local running store put me on the treadmill and saw that I was a pronator who ran on my toes. Maybe these new shoes will solve some of my Achilles/calf issues.
 

Addidas Supernova Miles: 4.00
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
3.000.003.00

only time for 3 at lunch. Nothing spectacular.

AP: 8:30

Addidas Supernova Miles: 3.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.002.007.00

Ran w/ Darin..until the last 2 miles when I had trouble keeping up, so I let him go on without me. I'll get my speed back!

60 F, 20 MPH S wind, sunny (a little warm for my long-sleeved SGM '09 shirt, but I wore it anyways)

AP: 7:46

AHR: 155

Addidas Supernova Miles: 7.00
Weight: 0.00
Comments(8)
Race: Weatherford College Coyote Chase Race 5K (3.1 Miles) 00:20:05, Place in age division: 3
Slow milesFast milesTotal Distance
0.003.103.10

Last night I called one of my running friends to see if he wanted to run a 10 or 11 miler today. He said he was volunteering at a local 5K. Hmmm...a local 5K, I haven't run one of those in forever. Maybe this is just what I need to build the confidence a little for the 10K next Thursday. I asked my boys (Ethan 6, and Christian 5) if they wanted to run a 1 mile race -- they were excited!

Woke up this morning it was drizzling and about 55 degrees. I thought it might keep some of the competition away and maybe, just maybe the boys might get AG awards.I asked them again this morning if they were still interested, half hoping they would change their minds, but they wanted to...

Got to the race about 1 hour before race time, signed up, got bibs and chips for all of us. My 6 year-old was so antzy---he was determined that he was going to win the 1 mile run. The gun for the 1 mile race went off at 9:00 -- Ethan took off like he was doing 100 yard dash. I stayed back with Christian. We ran for a while, and walked  a bit. Ran some more, walked a bit...and watch Ethan run along ahead (I was a little worried -- both boys have mild asthma, and I wasn't sure what the cool, moist air was going to do to them). Christian definitely had a little difficulty. But, we walked when we had to and ran when we could. Ethan finished 4th in the 8 and under AG with a 9:18, with Christian and I a little further back in about 12:15 (his chip didn't work, we never got an official time for him). I was so proud of them!!!!

At 9:30, it was my turn. I haven't run a whole lot since SGM -- I've been nursing a bad case of shin splints on my right leg. I haven't run a 5K since New Year's Day. I knew I could probably do 7:30-8:00/mi, but wasn't hoping for much better. I went out with what I thought was an easy, maintainable pace...hit the first mile in 6:38 (I swear I felt like it was more like 7:38). The second mile had a pretty good uphill section, and I managed to pass a couple people. (7:04 split) I still felt pretty good. With about 1/4 mile to go, in an uphill section a woman passed me...I just let her go..but not for long. With about 200 yards to go, I kicked it up a notch, as she was waving to her fans, I flew past her!!! No getting chicked today....she'd just been Geasered!!!! Anyway, I shocked to see the clock at 20:05 when I crossed the line.

I ended up 3rd in my AG, and got a nice little trophy. This was very unexpected...but a bonus for a wonderful morning.

I checked my Garmin, the course was about .1 miles short!!! Oh well, I still would have gone sub 21:00 -- and I'm just thrilled with that. I'll post the pictures later.



Addidas Supernova Miles: 2.95
Weight: 192.50
Comments(12)
Slow milesFast milesTotal Distance
12.000.0012.00

Met Ty and John in Weatherford. John is 1 week out from running his first (and he says "only") Ironman Triathlon in Cancun. I haven't run w/ these guys since El Scorcho in July. They said I was welcome to join them but they might be too slow for me. We ended up running 12 miles in the fog through the neighborhoods. Lots of rolling hills. The miles just fly by when you have someone to talk to.

We ended up running an average pace of 8:46. (A little faster than we had planned. I starting to realize it is good to put in some slower runs. )

I hope to run with these guys again soon.

8:57,8:38,8:27,8:38,8:38,9:06,8:45,8:53,8:54,8:51,8:57,9:00

Addidas Supernova Miles: 12.00
Weight: 193.00
Comments(6)
Slow milesFast milesTotal Distance
1.000.001.00

As I was working from home, and had my shorts and shoes on, I went for a quick 1 miler while my Rice-a-roni was cooking! Just needed to loosen up the legs for Thursday's Turkey Trot.

Addidas Supernova Miles: 1.00
Weight: 0.00
Add Comment
Race: Ft Worth Turkey Trot - 10K (6.2 Miles) 00:44:10
Slow milesFast milesTotal Distance
0.006.206.20

I did it! I ran fast (for me) for longer than 5 miles...and no leg cramp! I'm so happy!

It was a perfect morning for a run. About 42 degrees, no wind, sunny. I met up with my friend Jon and Arturo -- they were planning to go at about 7:30 pace, so I was going to stick with them for the first mile or so, and if I felt good, I would run a little faster. 

We made the mistake of getting too far back in the crowd at the start. Lots of weaving for the first miles. We were still together when we crossed the 1 mile at 7:48. I was thinking, today's not a PR day, so speed it up a little at a time and see how it goes.

Well, long story short, I did a sub 7:00 on the second mile, and never saw Jon and Arturo until after the finish.

 I finished with a strong kick at 44:10 (ish -- forgot to stop my Garmin...again). Jon and Arturo were about 3 minutes back. AP: 7:06/mi

It was a fun day and saw lots of other friends. Turkey Trots are the perfect way to start any Thanksgiving! I'm thankful for the ability to run...and really thankful that my calf appears to be healed!!!!!


Addidas Supernova Miles: 6.20
Weight: 0.00
Comments(10)
Slow milesFast milesTotal Distance
11.000.0011.00

Ran with 3 guys from my church who are training for their first 1/2 marathon (White Rock on 12/13). We ran quite a bit slower than I'm used to. We were running 5 minutes, then walking 1 minute for the first 5.5 miles. Our AP at 5.5 was 11:45. Two of the guys were going to do 16, and Corey and I were only doing 11, so we turned around at 5.5 and headed back to the parking lot. We ran 10:00/mi on the way back and got our AP down to about 11:10. This was Corey's longest run ever. Weather was perfect (45, sunny, calm).

White Rock 1/2 Marathon is 2 weeks from today.

Addidas Supernova Miles: 11.00
Weight: 194.00
Comments(6)
Slow milesFast milesTotal Distance
0.005.255.25

Ran w/ Darin at lunchtime. We started out fast, but not too fast to carry on conversation. It was about 50, sunny, 20MPH wind. Made a pitstop at 2 miles, then caught up to Darin on his way back in. 

7:03, 7:14, 7:21, 7:00, 6:54, and 6:35/mi for the last 1/4 mile.

AP 7:05.

2 seconds per mile faster than my 10K race pace on Thursday. That's my speed workout for the week!

 

Addidas Supernova Miles: 5.25
Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
49.5030.5580.05
Asic Speestar - Boston'09 Miles: 4.25Asic Speedstar -ES09 Miles: 5.00Addidas Supernova Miles: 52.40
Weight: 193.17
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