They all can't be "easy" runs.

Week starting Jun 02, 2013

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Member Since:

Oct 31, 2012



Goal Type:


Running Accomplishments:

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

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.

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
53:53, (7:14 pace) 3-24-12.
49:20, (6:37 pace) 3-1-14
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 
12 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 (8:48 pace) 10-7-18 Towpath

* = 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:

2021 GOALS:

Be consistent. 

Also, be less fat. 

Race, if possible. 

9/12/2021 - Med City Marathon


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.


I'm married, with two sons, 14, and 15.

I started running because someone dared me to.

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

Favorite Blogs:

Miles:This week: 35.50 Month: 46.25 Year: 707.80
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Same drill as last thursday. Big difference is this run was at 3 pm. A little warmer. 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 1 mile down. Times are irrelevant for this purpose. Attempting to use speed to fix form. The kids were very well behaved at the track, so we went swimming right after. Nice.

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5.2 Miles. Ringling Bridge. 37:35. 7:14 pace. After yesterday's track work, I have no idea where this came from. Must have been the song I had stuck in my head, that I can never remember the title of:


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5.2 Miles. Ringling Bridge. 38:31. 7:24 pace. Light drizzle for the whole run.  I saw the guy that snaked past me at the finish line of 2 races last year. It kind of fired me up to run. 

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Andrea Hits Florida! (Did we do something to Andrea to deserve this?). Also, there are a variety of ways to pronounce "Andrea", and I'm already tired of being corrected. 

Everyone go crazy, and use all of your tropical storm phrases / buzzwords!:  Hunker Down, Spaghetti Model, Cone of Probability, We’re not out Of the Woods Yet, Go Bag, Or (Survival Kit), State Of Emergency, Pounding the Coast, Or (Lashing The Coast), Dodge a Bullet, Storm Surge, Feeder Bands, Storm Front, Low Pressure, El Nino, Eyewall, Water Temperature, Wind Sheer, Coriolis Effect, Direct Hit, Landfall, Doppler. I wonder which catch phrase the newscasters are going to latch onto this year. 2004 was the year of "Hunker Down." Ah, those were good times! 

PM : 7.5 miles. 1:05:18. 8:42 pace. I'm trying to keep the slow ones slow. Every time I felt my speed creeping up, I forced myself to breathe through my nose for a while. That seemed to slow me down. Sounds silly, but it worked. And the "storm seems to be winding down" run was mildly creepy. We have had more rain here in the last 6 days than we usually get in the entire month of June. Make way for the bugs and red tide!

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10.2 miles. Legacy trail to Colonia. 1:32:16. 9:03 pace.

Then to the beach with the family for the morning. This is our usual summertime saturday routine - I run early.  I meet spouse and the boys at the beach. We leave the beach at lunch time. I love this season! The barefoot walking in the sand, and the waves are somehow therapy for my legs. We go home early enough that the summer sun doesn't scorch us. These are my favorite days. There were large groups of dolphins out in the gulf today. Some even jumped all of the way out of the water, like you would see at seaworld! I got a late start running today because I didn't want to run in the dark. It's gator mating season, so it's not a good idea to be running down a path in the dark next to a creek by myself right now. There was a 4' gator two doors down in the front yard yesterday. The kids were pretty psyched about that. Lots of wildlife sightings lately.

Junky-ish run, great life!

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