They all can't be "easy" runs.

Week starting Aug 02, 2015

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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:

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:	7.00	Month:	23.00	Year:	239.50

Totals

Slow miles	Fast miles	Total Distance
61.00	0.00	61.00

Weight: 0.00

Sun, Aug 02, 2015

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. hood route. slow. 7 am start. I was on my feet a lot yesterday.

Weight: 0.00

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Mon, Aug 03, 2015

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. hood route. 8:40 pm start. I had to wait until after kids' football practice. For the next 3 weeks, football practice is M-F 5:30-8:00. I'm going to have to think this out. I might run during their practice. Also, my Saturdays are going to be eaten up with this for the next couple of months. Not ideal for long runs. It's going to be a tricky balance to hit my weekly running goals, to prep for a race, and make football work. Meh, I'll be fine.

Oooooooooh, to be Prince Caspian, afloat upon on the waves....

Weight: 0.00

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Tue, Aug 04, 2015

Slow miles	Fast miles	Total Distance
3.50	0.00	3.50

3.5 miles. Hood route. 6:15 am start. I wanted more miles this morning but overslept.

Weight: 0.00

Comments(3)

Wed, Aug 05, 2015

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

6 pm. Celery Mound. 1 up. 10 x 0.1 mile hill sprints, jog down, with 1 minute rest between. 2 down.

I was running the warm up on the grass levee and at 1/2 mile into it, they had stopped cutting the grass. I was feeling pretty good, so I ran another 1/4 mile through knee deep grass. And then I thought - If I was a snake, I'd live here, so I turned around back through the grass, and cut my warm-up short. August in Florida - How much warm up do I really need? My warm up could be to jog across a parking space and I'd be all set. I chose an altenate route for the cool down.

It's been 3 weeks since my last set of hill sprints, and I sure felt it out there. Never thought I would be the "grunts while running" guy, but I got there today. Yeesh!

Weight: 0.00

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Thu, Aug 06, 2015

Slow miles	Fast miles	Total Distance
15.00	0.00	15.00

7.5 miles. hood route. 5:30 am start.

So much sweat! How much sweat? My running shorts were making slapping noises against my legs

7.5 miles. hood route. 9 pm start. Might have been hotter than it was this morning.

Weight: 0.00

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Fri, Aug 07, 2015

Slow miles	Fast miles	Total Distance
3.50	0.00	3.50

3.5 miles Hood route. 5:40 am start. 77 deg., 90% hum., 74 d.p. Hmm., Not that bad.

I'm going to try to bring back the long run tomorrow.

Weight: 0.00

Comments(1)

Sat, Aug 08, 2015

Slow miles	Fast miles	Total Distance
19.00	0.00	19.00

6 am start. 6 miles hood route. things went bad. Thank you McDonalds emergency stop. I'm going to try to improve this later.

6 pm. I took the boys to Legacy Trail so they could ride their bikes while I ran. I wanted 10, but Johnny was done after 5.5. The cool part was Tommy singing this out for almost the whole run: https://youtu.be/-T5xWkO56GI I sang back up, while running. I always pick up the pace when I run with the kids, and the singing run was a little extra work.

I got home, and was still fairly ticked about the days effort, so out the door again for 7.5 hood route miles. I'm not going to count this as a triple, since I didn't change clothes after the run with the boys. It was about a half hour after the run with the kids. I went out with wet socks and shorts - gross, I know. Anyhow, the run felt really really smooth. I decided early in the run that I was going to kick the last mile, because everything was so going easy. It was hard to hold back pace early on. I kept speeding up and then reminding myself about holding back. I threw the kitchen sink at the last mile and got 6:27.

3 months from race day. Today started, well, really bad. But the finish gives me some hope.

Weight: 0.00

Comments(2)

Totals

Slow miles	Fast miles	Total Distance
61.00	0.00	61.00

Weight: 0.00

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