They all can't be "easy" runs.

Week starting Jul 23, 2017

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:	0.00	Month:	33.50	Year:	627.00

Totals

Slow miles	Fast miles	Total Distance
43.00	0.00	43.00

Weight: 0.00

Sun, Jul 23, 2017

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. Hood route to Legacy trail and back. Cloud cover made today's run less miserable than yesterday. Actually the pace was up a bit today. That 10k next month- some of my coworkers know that I'm a bit off on my running game right now. This might make them want to take a shot at me. That thought got me moving a bit faster.

Weight: 0.00

Comments(3)

Mon, Jul 24, 2017

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood route. 6am start.

Weight: 0.00

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Tue, Jul 25, 2017

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood route. 6 am start. Last 2 in 8:08, 7:08. Which doesn't sound like a lot, but given the 78 degree dew point, I'll take it. In the planning stage, I have every intention of running tempos and intervals. And I have all the respect in the world for guys like Mike, that can burn intervals in the soup. But I open the front door, and get hit with the wet blanket of humidity, I just laugh and think "let's just get the miles today, speedy stuff tomorrow." The point is, there is no "when it feels good, run faster" here. I have to consciously decide to make that happen.

Congratulations to everyone who raced yesterday! And if you raced in a bonnet, then that goes double!

Also, R.I.P. Snooty the Manatee.

Weight: 0.00

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Wed, Jul 26, 2017

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 Miziles. Hizood Rizoute. 6am Stizart.

Weatherman says Dew Point will not get below 75 degrees until next month, and then only for a couple of hours. Moist.

Weight: 0.00

Comments(1)

Thu, Jul 27, 2017

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

5.5 miles. Hood route. 6 am start. Then 1/4 mile fast. 1/4 mile slow.

I want to do interval work not on a track. I just can't seem to get there. Since I'm a month from race day, I wanted to start doing speed work. So, yesterday I mapped out a route on mapmyrun, and then measured with a wheel in real life to verify, 1/4 mile, and a 1/4 mile recovery. Now I can run intervals out of my front door. So the plan was this morning to do 1.5 up, (4) x 0.25 mile + recoveries, 1.5 down. I went outside, felt the weather, and said "I'm just going to run 5.5 miles easy." Although I picked up the pace on the last mile, I was still fairly upset with myself for (once again) backing out of speedy stuff. So, I psyched myself up to do just one 1/4 mile run and recovery. The watch said 1:22, which is blazing fast for me. It made me question the measuring wheel.

I should have just done the workout I intended to do before wimping out.

Weight: 0.00

Comments(2)

Fri, Jul 28, 2017

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. Hood Route. 5:45 am start.

Weight: 0.00

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Sat, Jul 29, 2017

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

Things went bad. 2 miles. Then emergency bathroom stop. Then 3.5 miles slow. Apparently running while trying not to have an accident takes a lot out of you. So those last 3.5 miles were super slow. I set out to get 12.9. Camelbak. Gu's. Man, my plans were changed!

Weight: 0.00

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Totals

Slow miles	Fast miles	Total Distance
43.00	0.00	43.00

Weight: 0.00

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