They all can't be "easy" runs.

Week starting May 18, 2014

15% off for Fast Running Blog members at St. George Running Center!

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, 17, and 18.

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	39.00	Year:	255.50

Totals

Slow miles	Fast miles	Total Distance
41.35	3.00	44.35

Weight: 0.00

Sun, May 18, 2014

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Long day, filled with "life" stuff, so I backed out of running. I kind of regret not running, but it's too late now to get in a run yesterday. Without Sunday, It's gonna be tough to get to 50 miles this week.

Both boys were baptized Sunday, which was HUGE. Also, Boy #1 turned 9. We had a great party at the beach, with fantastic weather. I got the kids new Skimboards for the summer. They LOVE the new boards! I am either going to have to lose 45 pounds, so I can ride their boards, or get one of my own.

Weight: 0.00

Comments(1)

Mon, May 19, 2014

Slow miles	Fast miles	Total Distance
5.20	0.00	5.20

5.2 Miles. Ringling Bridge. 5:35 pm start. 39:39. 7:38 pace. 87 deg. 38% hum. 59 D.P.

20 Year Anniversary Tomorrow.

Weight: 0.00

Comments(2)

Tue, May 20, 2014

Slow miles	Fast miles	Total Distance
12.90	0.00	12.90

12.9 miles. Legacy Trail to Venice Avenue and Back. 5:30 am start. 1:49:22. 8:29 pace. 66 degrees. 94% humidity. 64 dew point. Great sunrise! Smooth run.

Our wedding song: http://youtu.be/YD2zYVUIlr4

She's got to be sick of getting yellow roses from me for the last 20 years!

Weight: 0.00

Comments(2)

Wed, May 21, 2014

Slow miles	Fast miles	Total Distance
5.20	0.00	5.20

5.2 Miles. Ringling Bridge. 5:35 pm start. 40:02. 7:42 pace. 82 deg. 54% hum. 64 D.P.

Weight: 0.00

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Thu, May 22, 2014

Slow miles	Fast miles	Total Distance
4.60	0.00	4.60

4.6 Miles. Ringling Bridge. 5:45 pm start. 35:42. 7:46 Pace. 83 deg. 58% hum. 67 D.P.

Weight: 0.00

Comments(1)

Fri, May 23, 2014

Slow miles	Fast miles	Total Distance
3.25	3.00	6.25

At Track 5 pm start. 2.5 up + strides. The goal was to run (5) 800's with Brian. I lead 1 lap, then he leads 1 lap, and keep them in the 3:00 - 3:10 range, with 4 minutes rest between. We were to switch first lap leaders each time. Then do a 400. Then do a 200. After the first (3) 800's, Brian said he just didn't have it. So I had to run the last 2 solo. Time-wise, everything was on schedule. I hit 3:00 on the button for the ones I ran by myself, and 1:30 almost exactly for the laps I led. So I can see some improvements in my ability to recognize paces. Then we did the 400 together. Brian threw everything at the second half of it, and caught me at the end. He beat me by a step. 78 seconds. I was kind of shocked at his closing speed, mostly because he has been running for only a year. We raced the 200, and he left me in his dust. He beat my by @ 3 seconds. I got in at 35 seconds. Then I ran 3/4 mile cool down. Then we took the 4 boys (his 2 plus my 2) swimming.

Takeaways: I would like to get together with Brian on @ weekly basis to do this workout. Since there are no races around these parts for the next 6 months or so, this would be a good technique to gain speed. I am WAY better at pacing myself in the 800's, the way we did them tonight, and I can see the benefits of extending this into longer distances, like repeat miles, for both of us. Also, Brian is much faster at the short stuff. If I keep chasing him, I'm sure it will help me. Unfortunately, Saturdays are my long run days, and Fridays are the only days we can do this. This is setting me up to have really intense weekends, and championship mediocrity weekdays. It still might be worth it. We'll see if this messes up my 16 miles tomorrow.

Brian is a large-framed dude, and an ex-rugby player. I know I wouldn't want to tackle something that big, moving that fast!

Weight: 0.00

Comments(3)

Sat, May 24, 2014

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 miles. Legacy Trail to Colonia and Back. 7:00 am start. ugly miles.

Weight: 0.00

Comments(3)

Totals

Slow miles	Fast miles	Total Distance
41.35	3.00	44.35

Weight: 0.00

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