They all can't be "easy" runs.

Week starting Jul 23, 2017

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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:

2023 GOALS:

Coastal Delaware Running Festival Marathon - 4/16/23 - Rehoboth Beach, Delaware

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

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Miles:This week: 8.50 Month: 79.00 Year: 208.50
Slow milesFast milesTotal Distance
43.000.0043.00
Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

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)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 6am start.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

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
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

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)
Slow milesFast milesTotal Distance
6.000.006.00

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)
Slow milesFast milesTotal Distance
7.500.007.50

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

 

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Slow milesFast milesTotal Distance
5.500.005.50

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
Add Comment
Slow milesFast milesTotal Distance
43.000.0043.00
Weight: 0.00
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