Sunday, January 31, 2010

Week of Jan 31 - Feb 6


Distance
20 mi
02:10:34
Pace
6:31 min/mi
9.2 mph
Calories
2032 kcal
128.999 lb

Workout details

Duration
02:10:34
Effort
Warm Up(10.0 mi, 01:09:40, 6:58 min/mi)
Tempo Run(1.0 mi, 00:05:49, 5:49 min/mi)
Tempo Run(1.0 mi, 00:05:45, 5:45 min/mi)
Tempo Run(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run(1.0 mi, 00:05:54, 5:54 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Cool Down(3.0 mi, 00:20:00, 6:40 min/mi)
Notes

Ran in the R5 QUADS GOT HAMMEREDLOL Dang did they tighten up. Anyways 1 tempo on tuesday, race on saturday, three workouts this week the rest EASY!

Monday: 12 miles in 1:26:00 --- 7:10 pace

Tuesday:


Distance
16 mi
01:45:32
Pace
6:35 min/mi
9.1 mph
Calories
1643 kcal
128.999 lb

Workout details

Duration
01:45:32
Effort
Warm Up(2.0 mi, 00:16:07, 8:04 min/mi)
Tempo Run(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run(1.0 mi, 00:05:56, 5:56 min/mi)
Tempo Run(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run(1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run(1.0 mi, 00:05:57, 5:57 min/mi)
Cool Down(4.0 mi, 00:29:45, 7:26 min/mi)
Notes

It’s drizzling here in Laredo, Texas. 1. I felt like crap 2. I wanted to just run 2 miles and go back home 3. I wasn’t up for a tempo. All of that was erase after going 6 min pace in the 3rd mile after that everything just fell through. It was one of those days that you just want to take off. I’m glad I didn’t!!! I ran a 10 mile tempo avg 5:57. No more workouts for this week. I’ll run the mileage but run easy. I have a 10k race this saturday and I’m going to put everything on the line! Edinburg All American City 10k! IT’S ON!

BY THE WAY YES ITS 100PERCENT HUMID! LOL 

 54°F | °C
Current: Cloudy
Wind: E at 9 mph
Humidity: 100%

Wednesday: 

 ran 10 miles at 6:57 mile pace

59°F | °C Current: Cloudy Wind: N at 0 mph Humidity: 100% 

59°F | °C
Current: Cloudy
Wind: N at 0 mph
Humidity: 100%


Ran late today at 10:00pm I was cut short on time, I was with my accountant from 5 pm to 10pm doing my long form income tax, btw good $$ returning so I don't mind.

Just tired and hungry!! Off to shower and eat! My last meal was at 11:30am

Thursday: 

13 in 1:40 felt like crap, ran like crap! I need zzzzzzzzzzzzzz

Friday: 4 miles 30 mins

Saturday - 2 mile warmup 10k 2 mile cooldown

Wednesday, January 27, 2010

Training Week: Jan 24 - Jan 30

Sunday:

2 mile warmup
13.1  3M Half Marathon 1:09:18
3 miles cooldown total: 18

Monday: 12 easy @ 1:24:03

Tuesday: 15 easy @ 1:52:25

Wednesday:


Up Next Edinburg All America 10k




http://iaapweb.com/edinburg/home.htm


Looking to hit a Personal Best... Current Personal Best 31:16

Sunday, January 24, 2010

3M Half Marathon - Race Report


Article on 3M Half Marathon from Runtex.com




My Report! 
Woke up at 4:00 a.m. and ate 2 toast bread and water got dressed and headed on to the race around 5:30 a.m. Agustin Contreras dropped me off at the start while he headed to the finish line to drop off his vehicle and make his way through the course with his bike.

Race was supposed to start at 6:45 a.m. it was 51 degrees with a 20 mph wind gust it had a wind chill of  46. The wind knocked down all the barricades on the course so it was unsafe to run it, the Austin Police department postponed the race 45 min to 1 hr, the barricades were picked up. I wore mizuno singlet, 2010 mizuno musha <-- I'm an idiot I ran in new shoes major no no!!!! I also tied them too tight that, my foot was hurting so much by the 10k mark. I was warned before the start not to wear them, but there I go and do things we all know we are bound to do. I feel that I was capable of going sub 1:08 with no wind, but it is what it is. Now I have to register for the L.A. Marathon on 3/21/2010  to go after my sub 2:30 goal.

 Here is the run through splits from my garmin.

Warm up for  2 miles at around 8 min pace
Mile 1  5:24 I hate the start of the race because I do the same thing on workouts I start off too slow! BTW the wind was horrible here, this mile is mostly up and down.

Mile 2 5:21 Starting to settle in, I felt kind of flat here. This mile was up and down as well and super windy.

Mile 3 5:13 It was sort of a drop and slight downhill.

Mile 4 5:10 Going down and wind at my back.

Mile 5 5:01 Continued going down wind at my back still

Mile 6 5:09 I believe we are still going down.

Mile 7 5:21 Foot is hurting and we are going up and down

Mile 8 5:21 Still rolling through the course

Mile 9 5:16 Going down hill I start to get back into a groove

Mile 10 This is the part everyone says to let go but it just doesn't happen the wind was tough.

Mile 11 5:21 Instead of enjoying the downhills from here to the finish I struggled, I could't go faster because of the wind.

Mile 12 5:18 Downhill but I can't go, I tried going but the wind was brutal even going downhill.

Mile 13 5:19  Got passed by Daniel Pinter of Colorado, he told me good job at the end, we ran from mile 11 to the finished together.

Cooldown: 3 miles
A special thanks to Agustin Contreras for hosting me at his home in Round Rock! :) THANK YOU AGUSTIN!  And a special thanks to PAUL PETERSEN for training advice!
THANKS TO all Fast Running Blog athletes that have commented and given me motivation ..


Total Time:

Benny Rodriguez #3861

Laredo, TX, USA
Age: 33 Gender: M
1:09:18
DistanceHALF MAR
Clock Time1:09:19
Chip Time1:09:18
Overall Place3 / 3939
Gender Place3 / 1664
Division Place1 / 243
Age Grade85.6%
First 10K Rank6
First 10K Time32:32
Final 6 9M Rank2
Final 6 9M Time1:09:18

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