They all can't be "easy" runs.

Week starting Jun 30, 2013

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 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	4.00	Month:	8.00	Year:	635.00

Totals

Slow miles	Fast miles	Total Distance
59.85	2.00	61.85

Weight: 0.00

Sun, Jun 30, 2013

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 miles. Legacy Trail to Colonia. 1:20:39. 7:54 pace. 2:45 pm start.

Weight: 0.00

Comments(3)

Mon, Jul 01, 2013

Slow miles	Fast miles	Total Distance
5.20	0.00	5.20

5.2 Miles. Ringling Bridge. 39:25. 7:35 pace. 5:30 pm start. Heavy Rain. This was fun. I was not the only runner out there. There must have been @ 25-30 people going over that bridge. I thought I was going to have the place to myself.

p.s. Happy Canada Day.

Weight: 0.00

Comments(1)

Wed, Jul 03, 2013

Slow miles	Fast miles	Total Distance
5.20	0.00	5.20

5.2 Miles. Ringling Bridge. 39:02. 7:30 pace. 5:30pm start. Light Rain, but I had to run through some ankle deep flooded areas. Song stuck in my head - I can ride a bike with no handlebars, no handlebars, no handlebars.

Weight: 0.00

Add Comment

Thu, Jul 04, 2013

Slow miles	Fast miles	Total Distance
16.25	0.00	16.25

16.25 miles. Legacy Trail to Circus Brdge. Noon start time. I haven't run this far since March 30th, and that was obvious. Things went bad. I took a walk break at halfway, then alternated run 10 minutes / walk 3 minutes the rest of the way home. I ran out of water with @ 5 miles to go. Then the rain came with 3 miles to go. Then stopped raining with 2 miles to go. Anyhow, we'll see if we can get some sort of redemption run tomorrow. I think it's time to work some longer distance runs into my weeks. I think doing this short stuff all the time is taking its toll.

Weight: 0.00

Comments(2)

Fri, Jul 05, 2013

Slow miles	Fast miles	Total Distance
13.00	2.00	15.00

7.5 Miles. Hood Route to Legacy Trail. 58:21. 7:47 pace. 9:00 am start.

Track workout. 4:30 pm start. 2 mile warm up. 800 fast / 800 slow (x4) 1.5 mile cool down. ("cool down", Ha! yeah, right!). Times for the fast 800s- 3:11, 3:11, 3:19, 3:19. I think I'll add more once I can get 4 of these below 3:10. My spirit broke in the middle of the 3rd one. Lanes 1-4 were flooded from all of this rain, so I ran the fast ones in lane 5, and the slow ones in lane 7. At the end of it all, once again, my face / chest / neck were covered in dead gnats.

I plan on doing 10 super easy miles tomorrow. This will be my biggest mileage week of the year. Spouse took the kids to visit family on Thursday at 11:00 am, and I have been running or recovering since then. Hey, she should have left a bigger honey-do list!

Weight: 0.00

Comments(3)

Sat, Jul 06, 2013

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

10 super easy miles, with an old friend. Untimed. From Island side of circus bridge to Laurel road and back. 9:00 am start time.

Weight: 0.00

Comments(1)

Totals

Slow miles	Fast miles	Total Distance
59.85	2.00	61.85

Weight: 0.00

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