Wednesday, December 29, 2010

Dec 26 - Jan 1

Sunday: 18 miles
Monday: 8
Tuesday: ran 3 mile up 8x1000 3:16,3:17,3:16,3:16,3:23,3:16,
3:16,3:17 200 jog rest 3 mile cool down bought ground on Delmar lol - (It was too windy 20 SE mph)
total 12
Wednesday: 10
Thursday: 10
Friday: 10
Sat: 6

Monday, December 20, 2010

Dec 19 - 25

Sunday: 18 in 2:02
Monday: 10 in 1:09
Tuesday: 3 miles 8x1000 3:19,3:17,3:16.3:15,3:14,3:14,3:14,3:11 200 meter jog rest 3 mile cooldown 12 miles total
Wed: 10 miles in 1:20
Thursday: 10 miles in 58:40 and 1 mile cooldown
Friday: 4
Sat: 8 Merry X-mas

Sunday, December 12, 2010

Dec 12 - Dec 19


Sunday: McAllen Fiesta Marathon 2:39:29 and 1st place total mileage 26.2


Splits below:



100:06:091.0006:09
200:06:031.0006:03
300:06:071.0006:07
400:05:531.0005:53
500:05:581.0005:58
600:05:581.0005:58
700:05:571.0005:57
800:05:561.0005:56
900:05:491.0005:49
1000:05:551.0005:55
1100:05:561.0005:56
1200:06:011.0006:01
1300:06:001.0006:00
1400:06:001.0006:00
1500:05:531.0005:53
1600:05:521.0005:52
1700:05:391.0005:39
1800:05:391.0005:39
1900:05:411.0005:41
2000:05:581.0005:58
2100:06:001.0006:00
2200:06:151.0006:15
2300:06:171.0006:17
2400:06:281.0006:28
2500:06:461.0006:46
2600:06:441.0006:44

Ran 21 miles at a good clip and then just coasted in!

Monday: 8 miles @ 7:30 pace
Tuesday: 8
Wednesday: 10
Thursday: 10
Friday: 10
Saturday: 10
Total: 82

Monday, December 06, 2010

Dec 5 - Dec 12

Sunday: 4
Monday: 10
Tuesday: 5 @6:30 5@5:40
Wednesday: 10 @6:50
Thursday: 10
Friday: 10
Sat: Off

Sunday, November 28, 2010

Nov 28 Dec 4

Sunday: 18 2:08
Monday: 12
Tuesday: 10 6@5:55
Wednesday: 8
Thursday: 10
Friday: 11 10@6:00 min pace
Saturday: 10

Monday, November 22, 2010

3rd Annual Thanksgiving 10K Run/Walk “The Race for a Cause”


Time
Thursday, November 25 · 7:00am - 9:30am

Location603 Shiloh Dr. (parking Lot Area)

Created By

More Info”We give thanks for all we have
and give to those who are less
fortunate than we.”

All proceeds go to benefit
underprivileged families from
Laredo and surrounding areas.

AGE DIVISIONS
No duplicate awards.

1-13, 14-18,19-29, 30-39, 40-49,
50-59, 60 +

(age group awards will be based on
chip time)


Facebook Page:

3rd Annual Thanksgiving 10k Run/Walk " The Race for a Cause "

Nov 21 -28

Sunday: 10
Monday: 10
Tuesday: 10
Wednesday 8
Thursday: 10
Friday: 4
Sat: Off

Tuesday, November 16, 2010

Nov 14 - Nov 21

Sunday Marathon 2:36:57 San Antonio Rock and Roll Marathon Full Report Later
Monday: 4
Tuesday: 5
Wednesday: 5
Thursday: 4
Friday: off
Sat: 4

Tuesday, November 09, 2010

Nov 7-14 - Marathon Week

Sunday 10
Monday: 6
Tuesday: 7 with 2 marathon pace
Wed: 6
Th 6
Fri 4
Sat Off

Monday, November 01, 2010

Oct 31 - Nov 6

Sunday 5 mile warmup 4x400 @80 1 6:09 4X400 82 1 6:20 4x400 @82 6 miles cooldown - total 18
Monday: 8
Tuesday: 8
Wednesday: 6
Thursday: 4
Friday:4
Sat: off

Wednesday, October 27, 2010

Oct 24 - Oct 31

Sunday:  2 mile warmup 5 mile race 2 mile cooldown , 5 miles p.m.
Monday: 4 + 8
Tuesday: 4 + 10
Wednesday: 7
Thursday: 9
Friday: 9
Sat: off

Wednesday, October 20, 2010

Oct 17 - Oct 23

Sunday: 18 - 15@6:00-6:20
Monday: 4 and 8
Tuesday: 2 mile warmup Michigan workout 1 mile 5:03, 1 mile 5:55, 1200m 3:40 1 mile 5:58, 800m 2:24, 5:53, 400m 67 5:58 and 1 mile easy!
Wednesday: 10
Th: 4 and 8
Fri: 6
Sat: Off
Sunday 2 mile warmup 5 mile race 2 mile cooldown , 5 miles p.m.

Tuesday, October 12, 2010

Oct 10 - 16

Sunday: 18
Monday: 4 + 8
Tuesday 4 + 2 + 3x1@10k 3x1000@5k 3x200@1500m 2 mile
Wed: 4 + 8
Thursday: 8
Friday: Off
Saturday: 6

Oct 3 - Oct 09

Sunday: 18
Monday 4 + 8 12
Tuesday: 4 + 2 + 8x1000 @3:13 2
Wednesday 4 + 8
Thursday: 8 + 4
Friday:  off
Saturday: 5

Wednesday, September 29, 2010

Sept 26- Oct 2

Sunday: 20
Monday: 4 + 10 = 14
Tuesday 2 4 tempo 2 easy + 8 = 16
Wednesday: 4 + 8 = 12
Thursday: 8 + 6 = 14
Friday:  8
Saturday: 6

Sept 19 - 25

Sunday 18
Monday: 4 + 8
Tuesday: 2 5x1 and 2 = 9
Wednesday: 10
Thursday: 6
Friday: 1 hr
Sat: off

Total 56

Monday, September 13, 2010

Sept 12 - 18

Sunday: 18
Monday: 4 + 8
Tuesday: 2 mile warmup 8x1000 2 mile cooldown
Wednesday: 10
Thursday: 6
Friday: 2
Sat: Off

Total: 56

Sunday, September 05, 2010

Sept 5 - 11

Sunday: 16.5 + 4 = 20
Monday: 9
Tuesday: 2 mile warmup 3x2 10:49, 10:54, 10:55 2 mile cooldown total 10 miles
Wednesday: 4 and 8 = 12
Thursday: 9
Friday: 4 and 6 = 10
Sat: 2

Total: 72

Aug 29 - Sept 4

Sunday: 18
Monday: 4 + 7
Tuesday: 10 3 x 2 11:06, 11:12, 11:04
Wednesday: 4 + 8
Thursday: 8
Friday: off
Sat: up and down 4

Wednesday, August 25, 2010

Aug 22 - Aug 28

Sunday: 18
Monday: 4 and 8 -12
Tuesday: 10
Wednesday 4 and 8 - 12
Thursday: 9
Friday: 8
Saturday 8

Wednesday, August 18, 2010

Aug 15-21

Sunday: 18
Monday: 9
Tuesday: 10
Wednesday: 8.5
Thursday: 11
Friday: 9
Sat: 8

Sunday, August 15, 2010

Aug 8-14

Sunday: 18
Monday: 8
Tuesday: 10
Wednesday: 10
Thursday 8
Friday 4
Sat: 4

Wednesday, August 04, 2010

Aug 1 - 7

Sunday: 15 and 5
M 8
T 8 and 7 = 15
W: 10
Th 6 8 = 14
Fri: 8
Sat 6

Monday, July 05, 2010

July 4 -17

Sunday: 3
Monday 10
Tuesday: 5 and 6
Wed: 9
Thursday: 12
Friday: 10
Sat: 8

Sunday: 18
Monday: 8
Tuesday: 4
Wednesday: 4
Thursday 4
Friday 4
Sat: 30 min aqua running

Sunday: 30 min aqua running
Monday: 1 hr aqua runnning
Tuesday: off
Wednesday: 10
Thursday 10 + 5
Friday: 10
Sat: 4

Sunday: 18
Monday: 10
Tuesday 10
Wednesday 2 easy 4 miles tempo 2 easy
Thursday: 10
Friday: 4
Sat: 10

Thursday, July 01, 2010

Joey Munoz 5k on July 4, 2010

                                 The 10th Annual Joey Munoz 5K  is being held at Laredo Community College. 




Come run the 5k this July 4th  The  Laredo Heat Running group has all the information posted about the run. 


Event details and guest list  are here --- > Joey Munoz 5k

Sunday, June 27, 2010

June 27 - July 3

Sunday: 18 in 2:11
Monday: 1 hr 10
Tuesday: 8
Wednesday: 5 and 4
Thursday 5
Friday: 5
Sat: 6

Total: 61

Tuesday, June 22, 2010

Laredo Heat Running website is UP!

Our website is up Laredo Heat Running  Come visit us or join us for a run!

June 20 - June 26

Sunday: 18
Monday: 10.5
Tuesday: 5 in the a.m. Happy Birthday to me!! 5 P.M
Wednesday 10
Thursday 5 a.m. 7 pm
Friday: 5 a.m. 5 pm
Saturday: 5 pm

Total: 75

Tuesday, June 15, 2010

June 13 - 19

Sunday: 18 + 5 = 23
Monday: 10
Tuesday 5 am 6 pm  - 11
Wednesday: 6 am 8 pm

1 mile warmup 5 mile tempo 5:57, 6:07 uphill, 5:53, 5:49, 5:53 and 2 mile cooldown... 81 degrees compared to an avg of 94 @ 9 p.m

 - 14
Thursday: 9 a.m. 4 pm - 13
Friday: 5 am 4 pm - 9

Sunday, June 06, 2010

June 6 - 12

Sunday: 18
Monday 10 pm
Tuesday: 5 a.m. 5 pm
Wednesday: 10 in 1:06
Thursday: 5 am 6 pm
Friday:10
Sat: 7

Total 76

Monday, May 31, 2010

May 31 through June 5

Sunday: 18 am + 5 pm total: 23
Monday: 10
Tuesday: 5 am and 10 pm with 3 mile tempo in 97 degree weather...BRUTAL! 5:47, 5:51, 6:21 yeh..it's hot!
Wednesday: 10
Thursday: 10
Friday: 9
Saturday: 10

Total: 87

May 23 - May 30

Sunday:10
Monday:10
Tuesday:10
Wednesday:10
Thursday:10
Friday: 10
Sat: Off

May 16 -22

Sunday:10
Monday:10
Tuesday:10
Wednesday:8
Thursday:9
Friday:9
Sat: 5

May 9 to May 15

Sunday:4
Monday:9
Tuesday:10
Wednesday:10
Thursday:8
Friday:4
Sat: 12

Tuesday, May 04, 2010

Eugene Marathon Race Report May 2 - May 8

Woke up at 4:30 am  I ate 2 toast bread with a Gatorade and just sat and watch t.v. while I waited for the marathon. Around 6:20 my friend James Longoria from Eugene drove me to the start which was approximately 6 blocks away. I ate a pack of sports beans and took two packs with me to consume throughout the race. I wore a beanie hat, gloves and compression socks plus uniform... threw away beanie hat at mile 7 and gloves 1 at mile 4 and 1 at mile 10...

Mile 1 5:33
Mile 2 5:30
Mile 3 5:32
Mile 4 5:37 Drank a cup of gatorade
Mile 5 5:49
Mile 6 5:35
Mile 7 5:39
Mile 8 5:40 Took my second pack of sports beans with water
Mile 9 5:48
Mile 10 5:31
Mile 11 5:39
Mile 12 5:49
Mile 13 5:43 Drank a cup of gatorade
Mile 14 5:32
Mile 15 5:41
Mile 16 5:34 Took my 3rd pack of sports beans
Mile 17 5:41
Mile 18 5:50 Drank a cup of water
Mile 19 5:49
Mile 20 5:47
Mile 21 5:49
Mile 22 5:47 Got a cup of water and poured it on my head
Mile 23 5:51 Passed 2 runners in this mile to move up to the top 10
Mile 24 5:55
Mile 25 6:02
Mile 26 6:05

.2 in  Dunno yet

Placed 10th overall with a new personal record of 2:30:48

The course has 3 small uphills I remember throughout the whole race 1 @ 4 , 1@8 or 9 and 1 @ 17 over a bridge.

I'm so close to break 2:30 I have a feeling that my next marathon will be a 2:28.... I just feel it....

Weather was great
Course was fast and flat
The air was superb!!!

Pictures down below....


Sunday: 26
Monday:4
Tuesday:4
Wednesday4
Thursday6
Friday:4
Sat: 8
Total: 56





Monday, April 26, 2010

April 25 to May 1 - Eugene Marathon Taper

Sunday: 13
Monday: 6
Tuesday: 2 miles easy 2@marathon pace 5:38, 5:36 then 5 easy
Wednesday: 6 easy
Thursday: 4 easy
Friday: Off travel to Eugene
Sat: 3 miles in Eugene Trails

April 18 - 24

Sunday: 18@ 6:30
Monday: 11
Tuesday: 13
Wednesday: 8
Thursday: 14
Friday: 8
Sat: 10

Total 82

Sunday, April 11, 2010

April 11- April 17

Sunday: Capitol 10k 32:02 1 mile warmup 1 mile cooldown total 8


TOP 10 Places


  1. Keith Pierce 00:30:33 (Cedar Park TX 10K TIMED Overall)
  2. Michael Stanley 00:31:07 (Austin TX 10K TIMED M 25-29)
  3. Darren Brown 00:31:20 (Austin TX 10K TIMED M 25-29)
  4. Adam Perkins 00:31:34 (Austin TX 10K TIMED M 25-29)
  5. Benny Rodriguez 00:32:02 (Laredo TX 10K TIMED M 30-34)
  6. Kyle Miller 00:32:14 (Austin TX 10K TIMED M 20-24)
  7. Daniel Jess 00:32:24 (San Antonio TX 10K TIMED M 25-29)
  8. Paul Zimmerman 00:32:25 (Cedar Creek TX 10K TIMED Masters)
  9. Derick Williamson 00:32:40 (Austin TX 10K TIMED M 25-29)
  10. Roberto Diaz 00:32:43 (Austin TX 10K TIMED M 16-19)

 5th place out of 20,000

 Woke up at 6:30 am didn't eat anything just went straight to the restroom, left my friends house about 7 am and got there at 7:30 am, jogged 1 mile to the start and waited for everyone to settle in.

Mile 1 - I took off at around  my half marathon workout pace and felt good at that pace as I was about 6-10 seconds away from 1st. this mile was a gradual uphill I was in 7th place. I felt real smooth and I wasn't running into oxygen debt so I knew I was FIT.

Mile 2: This mile is up and down rolling hills I was in 6th place now and I didn't hear anyone behind and was wondering what happen to the rest.

Mile 3 ok let me tell you after hammering the first 2 miles I needed to catch my breath cause I was breathing heavily...so I guess I fell into my half marathon pace and kept it for the whole stretch.

Mile 4 This mile was mostly flat and semi down , I was not aware I was pulling 5 flat and  I kept attackig to move to the front..

Mile 5 semi flat and down here, @ 4 3/4 I moved into 5 th placed and continue to make a push, passed Kyle and kept atttacking...

Mile 6 stayed in the same position and finished my time in 32:02 

Splits 5:09, 5:08, 5:19, 5:00, 5:05, 5:15

Felt Great!


Up Next Eugene Marathon






Keith Pierce, Desiree Ficker Dominate Capitol 10,000
by Wish, 4/11/2010

As Keith Pierce warmed up for the 33rd running of the Statesman Capitol 10,000 on Sunday morning, his coach and Team Mizuno teammate—Derick Williamson—offered two bits of wisdom: "Watch out for the hills and just try to be patient."

Good advice.

Running in the first serious 10-K road race of his life, Pierce overwhelmed the field of 20,000 runners and walkers (and assorted other things) to win a stirring victory in 30:33. In the women’s division, Austin’s Desiree Ficker won another tough fight in 35:36.

Unlike several recent Cap 10s which have seen runaway victories, Sunday’s race was hotly contested as Pierce prevailed over a host of Team Rogue runners and Ficker barely held off Alison MacSas by three seconds.

First, the men’s race. Under misting clouds with near 100 percent humidity, conditions were hardly ideal as the huge field made its way toward the Capitol up Congress Avenue. Out in front from the gun, were a pack of Rogue runners: Adam Perkins, Kyle Miller, Erik Stanley, Darren Brown and the lone exception, Pierce.

Brown, the former UT miler who won last year’s Cap 10, was the aggressor and took the first mile out in 5:05. On the big downhill mile on 15th Street, Pierce and Brown separated themselves from the pack and went back and forth, trading the lead.

"It was great to watch those two from the press truck," said Steve Sisson, the UT women’s coach who also coaches the Rogue team. "First Darren would surge and then Keith would pull even. Then Keith would try and pull away and Darren would reel him right back."

Coming off the big hills onto Winsted (just past the 3-mile mark), Brown made a major move with a 4:39 mile and put some five or seconds on Pierce. "Darren was really hammering those downhills," said Pierce, a 29-year-old teacher and cross-country coach at Vandegrift HS in Leander, "and coming off the last big one he gapped me. About then, I started to really feel the humidity. It was misting so hard I couldn’t tell whether it was sweat or rain running off my nose."

But as Brown pressed his advantage on the rolling hills of Winsted, Pierce patiently bided his time. Then, right after the duo flew down a short, steep hill right outside Austin HS, Pierce went by him on the flat section opposite the track.
"I defeated myself today," said Brown. "Keith ran a helluva race, but I just pushed it too hard on that last move and when he hit me, Keith hit me like a ton of bricks."

Kaboom! Race over.

"I felt pretty comfortable going over the hills," said Pierce who ran a 4:58 final mile over the tough Cesar Chavez hills. "The hills were tough and I was slipping a little, but I never got out of my rhythm. Once Darren came back to me outside of Austin High, I put in a little surge of my own and guess he just never came back."

Pierce, who won the Austin Marathon in February, went on to record a 35-second victory over Rogue’s Mike Stanley in second in 31:07 with Brown third in 31:20. Adam Perkins was fourth in 31:34. Benny Rodriguez of Laredo (and Team Mizuno), coming off a second place finish in the Little Rock Marathon, was fifth in 32:02.

"It was tough conditions," said Pierce who lives in Cedar Park, "but I felt great. Especially in the final mile, I felt really strong. I haven’t race since Austin, but I’ve been getting in some quality speedwork with David Fuentes and Derick and I was curious to see how I would run."

Guess he ran okay for a first-time 10-K runner. Next up for Pierce is the Schlotzky’s Bun Run 5-K on May 2ndand then, in June, he’ll run the Grandma’s Marathon for the second time in Duluth, Minnesota where he hopes to get an Olympic Marathon Trials qualifier.

First masters of the day was 49-year-old Paul Zimmerman of Cedar Creek (8th overall) in 32:25. Jeff Shelton, 41, of Buda was second in 33:48 and 41-year-old Brandon Cahoon was third in 37:50.

The women’s race was no less exciting than the men’s. Ficker, the 33-year-old professional triathlete, was certainly feeling the effects of a tough Ironman race two weeks ago in Australia, but she took off going up Congress with a small group of men, despite not feeling particularly well.

MacSas, who ran at the University of Tampa, trailed Ficker going up Congress and the series of rollercoaster hills on 15th Street and Enfield (miles two and three) but was able to keep her in sight.

"I felt like I was slipping and sliding on the hills," said MacSas who is training for her marathon debut this summer at Grandma’s. "I could see Des, but could never quite get up there with her."

Still, MacSas hung in and in the final mile, along Cesar Chavez, she powered up the two short hills to close the gap on Ficker.

"I really didn’t know where Allison was," said Ficker who, like Pierce won two roundtrip airlines tickets from JetBlue, "but as we made the turn off Cesar Chavez onto the South 1st Street Bridge, I could hear people yelling for her and knew she must be close."

Too close.

Although MacSas closed the gap in the final straightaway to the finish along Riverside, she ran out of room and finished three seconds down on Ficker’s 35:36. MacSas’ time of 35:39 is only one second slower than the 10-K PR she set last fall in the IBM Downtown Classic (on a flatter course in much better conditions). Amanda Lovato, another pro triathlete, was third in 36:07 and Liz Shelton of Buda, a former UT runner, finished fourth in a road PR of 37:13.

Masterly woman of the morning was 43-year-old Catherine Barrera who was easily the class of the field. Barrera, 11th overall, ran 39:22. Jennifer Fisher, 42, was second in 41:20 with 40-year-old Ellen Gold third in 41:48.

"The weather was so muggy," said Ficker, who has now won the Cap 10 three straight years, "it made it tough for everyone."

The weather is almost always tough at Cap 10, but next year the race will move up three weeks to March 27thwhen the weather should be a little more favorable. The hills will still be there, but the humidity probably won’t.






10 miles easy pm


Monday: 10 miles in 1:12

Tuesday: 14

Wed: 10

Thurs: 13

Fri: 11

Sat: 10

Total 86

April 4 - April 10

Sunday 10
Monday: 10
Tuesday: 10
Wednesday 14 5x1000 3:17, 3:14, 3:11, 3:11, 3:11
Thursday 8
Friday 8
Saturday 5

Friday, April 02, 2010

March 28 - April 3

Sunday:

16 @ 7:00 pace in 80 degree weather




2 @ 5:41, 5:40 pace







Good run..

Monday:
10 @ 69 min


Tuesday:
6 easy




5x800 2:29,2:29,2:29,2:29,2:28 with 200 meter jog rest



5 easy

Wednesday:
10@6:00-6:15


Thursday:
11@7:30 pace 86 degrees


Friday: 14@7:15 pace




73°F
°C



Current: Partly Cloudy

Wind: SE at 7 mph

Humidity: 76%


Sat: 10

March 21 - 27

Sunday:

6 @ 7:00




10@ 6



2@ 7



15 mph wind and 76 degrees







Felt like crap!

Monday: 10 easy


Tuesday: 10 easy


Wednesday:
 
6 easy




5 x 1000 200 jog



3:18, 3:14, 3:14, 3:14, 3:09



5 easy





Thursday: 8
 
Friday: 12 easy




3 marathon pace

Saturday:
 
10 @ 6:36 pace

Tuesday, March 16, 2010

March 14 - 20

Sunday:

18 @ 2:15:20
 75°F | °C

Current: Clear
Wind: SE at 13 mph
Humidity: 61%

Monday:

15 miles with 2 @ 5:40 5:45 

 63°F | °C

Current: Rain
Wind: NW at 14 mph
Humidity: 94%



just got home from running and noticed a box! Just received 2 pairs of Mizuno Wave Riders and my spring racing gear!!! THANK YOU Mizuno!! Mizuno Central Texas Kicks!!!


 Photobucket

Tuesday:


Ok 10 mile tempo

5 miles in 31:22 6:16 pace

5 miles 28:47 5:45 pace

2 mile cooldown

12 miles total and felt GREAT!


 59°F | °C

Current: Partly Cloudy
Wind: N at 10 mph
Humidity: 63%

Wednesday:

7 easy





Thursday:
12@6:55 pace



Friday:
15 in 1:49:09



Saturday: 
11 miles easy




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