Jacob Cossairt's Blog (5)

Race Report - Jack's 50k (2017)

My first ultra-marathon is now in the books.  Wasn't a fabulous finishing time, but I finished.

This year's Jack's 50k in Palm Coast, FL was six laps of the 5-ish mile Male Compra Greenway Trail and mountain bike course, plus a half mile to/from the start/finish.

I only had 3.5 hours of sleep the night before due to getting back late…


Added by Jacob Cossairt on October 25, 2017 at 8:00pm — 1 Comment

Which Half Marathon pace to aim for this Sunday

This Sunday is my "big race" for the year, the Celebration Half-Marathon.  While not as prepared as I'd like to be, I'm definitely more prepared than I was last year for my first ever HM.  No more time left for training runs, so now I'm trying to decide which pace to aim for.
A brief recap of last year's HM: 13:20 per mile pace with a 173 bpm Avg HR (198 bpm Max HR at the finish line).  My training went pretty well over the summer, but my running schedule went…

Added by Jacob Cossairt on January 21, 2015 at 9:30pm — 13 Comments

Mid-November HRZ2 run

Ran 6.5 miles in HRZ2 the other night. Although I'm still pretty slow, my pace was 30 sec per mile faster than last January's half marathon race pace. The big difference though? My average heart rate was 40 bpm lower than during the half. Hopefully that translates to a much faster pace in next January's half.

Added by Jacob Cossairt on November 20, 2014 at 8:38am — 6 Comments

Just finished TCI Phase 1 Week 1

Today marks the end of my first week of the Strategic Running Foundation program's phase 1.

My initial test results (last week) were:

One-Mile Run

Average HR = 171 bpm

Max HR = 180 bpm

Total Time =  8:42

20-Minute Run

Average HR = 163 bpm

Max HR = 173 bpm

Average Min / Mile =  10:10 min / mi



Added by Jacob Cossairt on August 30, 2014 at 11:26pm — 1 Comment

Day One

Today I finished my first day of TCI based training, so I'll use that to spark my first blog post on the site.

This evening I ran 8 minutes wearing a pair of Xero Shoes huarache sandals (my first "almost barefoot" running).  A few hours afterwards I completed my first foot/leg/glute strength training circuit using a homemade slant board and poles.  (I also built a wobble disc for use later.)

Although I ran track and cross country in high school 18 years ago, my running never…


Added by Jacob Cossairt on February 18, 2014 at 9:01am — 1 Comment

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