USATF Southwest Region Indoor Championship Masters and Open

Over the winter break after the Brickhouse Triathlon I decided to mix up my winter training and work on some running speedwork. I found the USATF Masters was hosting their regional meet at UH, so of course that sounded perfect.

Training
I created a training plan that had 1 speed workout and 1 strength run a week; a couple recovery runs and a couple days of easy cycling. Core speed work focused on repeats at mile pace, or just slightly under. My goal was to get to a 5 min mile. Most of my speed work ended up at a 5 min mile pace, which set me up race day for a 5:08-5:10 goal mile. Assuming 1 sec slowly per 400, plus another 1.5-2 for the full distance.

USATF Masters Southwest Indoor Mile - Houston

Race Day

I decided race day to give the 5 min mile a go, fully knowing that my times didn't reflect it. Warm up consisted of about a mile and half jog, 4x100 strides a bit faster than mile pace, lots of stretching and waiting.

I went out at goal pace and held on through 1009(first lap of the mile is 209m), with 2 laps to go the wheels really fell off and the struggle set in. The first lap we were in a nice line, on the second lap 6 of us went clear and a gap started top open between 4 and 5, so I went around and moved into 5th to close the gap. Then on the 4th lap the gap infront of me opened up. They went on to run 4:50 ish. I ran in no mans land the second half of the race and caught lapped traffic on lap 7. Overall pretty happy with a 5:04, Masters PR and the same time I was running in High School.

It was pretty nice to also have a big cheer squad with Sarah and Ava joined by my parents. Snagged a "Gold" in the masters 40-44 division.

USATF Masters Southwest Indoor Mile - Houston - Sam Luna

Results

Comments

2024 USATF Masters Southwest Region Outdoor Championships

I have enjoyed getting some time to focus on my running and there is something about you first love (in sports). I remember running laps around our cul-de-sac as a kid dreaming of olympic glory. No Paris for me this year, but I will make a "run" at nationals in Cali later on. I have always had a sweet spot for the 1500/mile. Definitely not my best event, but do what you love, and accept the outcome. I had a good build and speed period to get ready for the race at Rice University. The down side was a 1pm start, so very hot. I wanted to be 4:45 range for the 1500m race, but came up a bit short at 4:52. I will blame it on the heat and I died in the last 200m. Started out strong and led from the gun. Driving into the last lap before the monkey jumped on my back Yep, thats all there was to give. I must also say that I am proud to represent BKV Energy . I joined the team a year ago as a new startup in the retail energy space. They have also help support my athletic pursuits. The ...

2025 USATF Southwest Region Masters Indoor Championships - Masters Mile at UH - A New PR!

I’ve really enjoyed Masters racing over the past couple of years, so I was excited to hit the track again for the mile at the Yeoman Fieldhouse at UH. Coming into the race, I felt strong —training had been solid and consistent, and I was ready to see what I could do. I had a good warm-up : a couple of miles of jogging, some strides , dynamic stretches, and 4 x 150m ramp-ups to 4:50 pace to get the legs firing. Race Plan & Execution They ran the mile in two heats , and I was in the second. My goal was to go out at 4:58 pace , hold that through 1009m , and then kick it up a notch . Once I started hearing my splits, I knew I was just a touch off pace —but I didn’t panic. At 809m , I still felt in control and started gradually picking it up. Navigating Traffic & The Final Push I was getting back on track when I hit lapped traffic , which forced me to run most of the penultimate lap in Lane 2 —this ended up being my slowest lap . Despite that, I closed strong , crossing t...

2024 Aramco Half Marathon - No. 11

This marked Sarah's 11th Houston Half Marathon! I provided coaching and pacing duties. I did pretty well if I say so myself. So did Sarah! I have not run the half in a LONG time, and was a bit nervous to attack the half with Sarah. She put in alot of hard work leading up to the race and had a really great taper. We got to the convention center early to park and stretch. With us both being in the A Corral it was a nice walk to the corral and a couple of blankets kept us warm. Race start temp was 58 and dropped through out the race to 52. I work multiple layers for the run, long sleeve, short sleeve and my Houston Tank (GO COOGS!) Once we crossed the start line the plan was to run 7:45-7:50 pace for the first half and then drop down to 7:40 pace for the second half. Sarah nailed the pace with me and was feeling and looking strong. We split from the full marathon and had fewer runners around us and so the wind kicked up a bit with the cold front rolling in. I made sure Sarah behind me...

The Life and Times of Sam Luna

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