Get me to Boston or at least get me to the start

Cul-de-Sac 5k

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201120122013
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Location:

Richmond,VA,

Member Since:

Feb 18, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

From 10/2009 to 12/2010, I ran a marathon each month - completing 15 marathons, 1 50k, and 1 33 mile "endurance run" -- I had a great time, learned a lot, met a bunch of fantastic people and developed some mental toughness.

My PRs at various distances:

  • 5k: 22:57 (7/11/11 - Cul-de-Sac)
  • 10k: 45:25 (5/15/11 - Carytown)
  • 15k: 1:19:03 (1/27/08 - Frostbite)
  • 10mi: 1:25:31 (8/29/10 - Annapolis)
  • 20k: 1:36:49 (8/14/11 - Leesburg)
  • Half: 1:44:18 (2/27/11 - Colonial)
  • Marathon: 3:53:53 (12/5/10 - Las Vegas)
  • 50k: 5:14:59 (11/13/10 - Rosaryville, MD)

15 states (plus DC) done: DC, DE, FL, GA, KY, MD, MI, NC, NV, OH, PA, SC, TN, VA, WA, WV 

Short-Term Running Goals:

2013:

  • 8/24: Cove Island Marathon - Stamford, CT 
  • 10/13: Atlantic City Marathon - Atlantic City, NJ
  • 11/16: Richmond Marathon - Richmond, VA
  • 12/14: Rocket City Marathon - Huntsville, AL

2014:

  • 11/2: New York marathon (deferred)

Long-Term Running Goals:

  • 50 States (15 + DC done)
  • Pikes Peak
  • Comrades

I'm not sure if this belongs in a Running Goals section, but I'd like to do a triathlon. I'm not much of a swimmer, so this will be a quite a stretch for me.

Personal:

I am married with two boys ages 13 and 14. They are very supportive of my running, allowing me plenty of time for training and out of town races. We like to travel and camp. I'm the only runner in the family, the boys are still looking for the sport that interests them the most.

I grew up in Maryland but now live just outside of Richmond, Virginia. I ran a few 10k races in the early 1990s (when I was in my 20s). In 2006, a friend talked me into training for a half marathon. I finished that half then continued training to run my first marathon the same year I turned 40.

My favorite marathon was the Grand Island Trail marathon off the coast of Michigan's upper penninsula. It's a beautiful course that demands a lot from runners. We travelled to the race, then spent the next two weeks on vacation in Michigan - what's not to love?

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
NEW White - Pegasus 28 Lifetime Miles: 242.15
Red Trail Shoe Lifetime Miles: 4.47
Black - Pegasus 29 Lifetime Miles: 4.20
Slow milesFast milesTotal Distance
33.595.8639.45
Nike Pegasus 27 Miles: 39.45
Slow milesFast milesTotal Distance
5.130.005.13

Good run after a lot of physical activity (took playset and grill to the dump after taking apart playset). I tried to keep an easy pace until the last mile when I opened it up a bit. Felt really strong. Minor left IT band pain.

Minor pain in the middle of my right shin - toward the knee, not during the run, but a few times before and a few after (including right now). 

5.13 mi @ 8:14 AP 

Garmin 

Nike Pegasus 27 Miles: 5.13
Add Comment
Race: Cul-de-Sac 5k (3.1 Miles) 00:22:57, Place overall: 72, Place in age division: 6
Slow milesFast milesTotal Distance
0.402.763.16

Hot, humid, sunny - not exactly ideal racing conditions.
I felt like a ran a pretty good race. I started a bit further back than I should have and spent some time weaving people. The first mile then ended up being faster than I wanted, but I settled down and perhaps slowed down more than I intended. The final mile had a lot of car traffic, so most of the people stayed single file - this caused me to keep a more moderate pace, but then frustrated me and I sped up once we turned off Old Wyndham Rd. I wanted to slow down in the last mile, but kept thinking of the email from Mike that said "maintain pace in the last half mile even when your body wants to slow down" I did not have all the kick in the last 0.1 miles, but I think that was a good trade.
Mile 1: 7:09 AP
Mile 2: 7:25 AP
Mile 3: 7:08 AP
0.16: 6.28 AP
3.16 @ 7:11 AP
22:45 Garmin time // 22:57 clock time -- new PR

Garmin

Nike Pegasus 27 Miles: 3.16
Add Comment
Slow milesFast milesTotal Distance
4.950.305.25

Warm and humid. Tough workout, not a big surprise since I ran the 5k hard the previous night. I thought I did 10 repeats, so I'm disappointed that I didn't do as many as last week. I ran 4 then took a water break, then ran one or two at a time. I experimented with running more at the top of the hill (after each repeat) to have more easy running time. My legs and lungs were exhausted by the end of the workout.

Hill length: 0.13 mi
W/U - 1.44 mi @ 8:57 AP
Hill #1 - 8:02 AP
Hill #2 - 8:30 AP
Hill #3 - 8:23 AP
Hill #4 - 8:29 AP
Hill #5 - 8:26 AP
Hill #6 - 9:11 AP
Hill #7 - 8:35 AP
Hill #8 - 8:37 AP
Hill #9 - 8:46 AP
C/D - 1.02 mi @ 9:56
Overall: 5.25 mi @ 9:08 AP

Garmin

Nike Pegasus 27 Miles: 5.25
Add Comment
Slow milesFast milesTotal Distance
6.390.907.29

I've been hitting lower miles this week, so I just wanted to get 7+ for the day at an easy pace. I waited for a rain shower to pass then got out in the post rain humidity. A bit of left knee pain, on the inside, but nothing too bad and it cleared up after the first couple miles. 

I felt good, perhaps a bit faster than a perpetual pace, but very comfortable. I got tired toward the end of the run on Causeway at the end of mile 6, but on the flat ground of N. Gayton, I felt much better and picked up the pace a bit. 

7.29 mi @ 8:27 AP 

Garmin 

Nike Pegasus 27 Miles: 7.29
Add Comment
Slow milesFast milesTotal Distance
3.621.905.52

Missed my planned lunchtime run due to a very busy day at work. I was definitely in need of some time to unwind. The weather turned much cooler with the temps in the lower 80s with low humidity ... all the ingredients for a great run.

I felt sluggish for the first mile with a few aches, but that cleared up in the second mile and turned into the run I was hoping for. Felt good the rest of the way with only some minor left foot tendonitis.

Perhaps a bit faster pace than I wanted, but overall very good. 

5.52 mi @ 8:00 AP 

 Garmin 

Nike Pegasus 27 Miles: 5.52
Add Comment
Slow milesFast milesTotal Distance
13.100.0013.10

SMarT group run, mostly with Scott, Meg, & Spring - good pace. The weather was cooler (prob mid 60s), pretty humid and sunny. I felt really good coming down Westham Pkwy. The trip up Iris was challenging, but not impossible. Spring fell back a bit, but we met up at the water stop. Scott and I ran around the block to get to 13. No noticeable aches / pains. Good run.

 

13.1 mi @ 8:14 AP

Garmin

Nike Pegasus 27 Miles: 13.10
Add Comment
Slow milesFast milesTotal Distance
33.595.8639.45
Nike Pegasus 27 Miles: 39.45
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