They all can't be "easy" runs.

December 21, 2024

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Location:

Venice,FL,USA

Member Since:

Oct 31, 2012

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:
21:01, (6:46 pace) 11-19-11.
20:08, (6:29 pace) 9-1-12 (Part of a Mini-Triathlon Relay).
19:17, (6:12 pace) 11-17-12.
19:19, (6:13 pace) 11-23-13.
19:30, (6:17 pace) 1-4-14.
20:34, (6:34 pace) 9-13-14
19:49, (6:23 pace) 10-25-14
19:32, (6:17 pace) 11-22-14
19:40, (6:19 pace) 12-19-14
19:49, (6:23 pace) 1-31-16

8k:
34:42, (6:57 pace) 3-17-12.
32:11, (6:28 pace) 3-16-13.
32:32, (6:33 pace) 3-15-14. 

34:00, (6:50 pace) 3-14-15.

33:09, (6:40 pace) 3-11-17.

32:56, (6:38 pace) 3-17-18.

10k:
44:18, (7:08 pace) 4-14-12.
41:22, (6:39 pace) 12-15-12.
42:11, (6:47 pace) 4-13-13.
41:06, (6:37 pace) 12-8-13.

42:03, (6:46 pace) 3-5-16

44:35, (7:11 pace) 8-26-17
12k:
53:53, (7:14 pace) 3-24-12.
49:20, (6:37 pace) 3-1-14
15k:
1:18:16, (8:24 pace) 2-26-11.

1:04:37. (6:56 pace) 2-20-16

1:08:25 (7:18 pace) 2/22/20

Half Marathons:

1:37:57 (7:28 pace) 1-26-20. Fort Lauderdale - A1A 
14 Marathons:
1.  4:12:08, (9:37 pace) 1-9-11. Disney.
2.  4:18:18, (9:51 pace) 10-30-11. MCM.
3.  3:42:26, (8:29 pace) 1-14-12. Charleston.
4.  3:13:15, (7:22 pace) 10-7-12. Steamtown.
5*.  3:12:26, (7:20 pace) 1-19-14. Louisiana.
6*.  3:14:06, (7:24 pace) 4-21-14. Boston.
7*.  3:19:38, (7:37 pace) 7-19-14. U. of Okoboji.
8*.  3:16:27, (7:30 pace) 2-22-15. Mercedes-Benz
9*. 3:30:38 (8:03 pace) 5-15-16 Sugarloaf

10. 3:24:21 (7:48 pace) 11-5-16 Savannah RNR

11. 3:27:37 (7:56 pace) 5-12-18 Brookings

12. 3:46:02 (8:38 pace) 10-7-18 Towpath

13. 3:35:11 (8:13 pace) 9-12-21 Med City

14. 3:45:45 (8:37 pace) 4-16-23 Coastal Delaware

* = These 5 races were run at 67.9 seconds per pound. If I want a PR, I need to weigh less than 170 pounds.

Short-Term Running Goals:

2024 GOALS:

to not get fat

Long-Term Running Goals:

Continue running as often as I can, as far as I can, as fast as I can. Teaching my kids (by example) the rewards that come from putting in the work. Very slowly get to 50 states.

Personal:

I'm married, with two sons, 18, and 19.

I started running because someone dared me to.

I ran my first race 3 days after my 40th birthday. (Disney)

My profile picture story: http://www.melissajill.com/blog.cfm?postID=1492&boston-marathon

Favorite Blogs:
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Miles:This week: 17.50 Month: 51.70 Year: 773.95
Sun, Sep 22, 2013
Slow milesFast milesTotal Distance
9.200.709.90

5.5 Miles. (NEIGHBOR)Hood Route. 46:22. 8:26 pace. Last Mile - 6:51. 6:15 am start. 75 Degrees. 100% humidity. dew point - 75. Very Smooth run.

Track-form-fixing workout. 2:00 pm start. 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 1 mile down. I did the form drills (buttkicks, etc.) while I warmed up. 86 Degrees. 70% humidity. dew point - 75. Total Time on track: 48 minutes. I must be running my recoveries / warm-ups faster or something, because this is @ 20 minutes less than when i started doing these.

Weight: 0.00
Comments
From SlowJoe on Sun, Sep 22, 2013 at 14:41:10 from 66.69.93.8

Nice work today. Have you been able to feel your form-fixing stuff do anything for you?

From Tom K on Sun, Sep 22, 2013 at 14:47:39 from 71.203.20.181

Yeah, at this point, copy clipping that seems a little silly! I think so, I mean, I feel like I have a smoother stride. But eventually, someone will take pictures of me running, and I might say (again) "Good Lord! Is that what I look like running!?" We'll see.

From Andrea on Sun, Sep 22, 2013 at 15:37:04 from 67.177.11.154

Short speed reps are great for improving running economy. They are pretty fun too!

From Derunzo on Sun, Sep 22, 2013 at 15:56:54 from 24.218.179.128

Nice running Thomas!

From Tom K on Sun, Sep 22, 2013 at 22:29:13 from 71.203.20.181

Andrea's right about the fun of this. As a distance runner, I log most miles in a controlled, pre-determined pace. But when was the last time I ran with everything I've got, even if it is only for 50 M? It's fun.

I like to finish with the Bolt pose, although mine's a little different, because I'm breathing like I'm in labor.

From I Just Run on Tue, Sep 24, 2013 at 08:31:26 from 67.79.11.242

Great workout Tom. I like the track stuff! :-)

From derhammer on Tue, Sep 24, 2013 at 16:04:26 from 64.245.52.2

Nice job on the track. I found one of the best things for form is to run on grass - a large park works best. A mile or two is all it takes. I focus on not letting my toes touch the grass on the way up. That really helps get the hips involved. Once you get back on the road or trail immediately after you will feel a big difference in your form and stride. At least I do.

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