They all can't be "easy" runs.

Week starting Sep 01, 2013

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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, 18, 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:	51.70	Year:	773.95

Totals

Slow miles	Fast miles	Total Distance
52.25	0.70	52.95

Weight: 0.00

Sun, Sep 01, 2013

Slow miles	Fast miles	Total Distance
10.20	0.70	10.90

5.5 Miles. (NEIGHBOR)Hood Route. 45:06. 8:12 pace. 5:45 am start. Last mile - 7:31. Just Cruising. 77 Degrees. 94% humidity. dew point - 75.

Track-form-fixing workout. 3:00 pm start. (after church and 2 HOURS OF yard-work) 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 2 miles down. I did the form drills (buttkicks, etc.) while I warmed up. The high step form drill felt really easy today. I usually can feel that one in the top of my thighs/ lower abs. I timed a couple of reps to get an idea of how fast these are. 200's- @ 41 seconds. 100's- @14-15 seconds. 50's- @ 7 seconds. I have no idea if that's fast or not, but it is as fast as I could get. Doing these the day after a longish run, in the mid day heat will probably not yield the best results, but this is the time I have available to do these. 86 Degrees. 70% humidity. dew point - 73.

Weight: 0.00

Comments(3)

Mon, Sep 02, 2013

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 Miles. (NEIGHBOR)Hood Route. 45:59. 8:22 pace. 5:15 pm start. Last mile - 8:12. 86 Degrees. 78% humidity. dew point - 75.

I got up early this morning, intending to run, but my legs were too beat up from yesterday's track stuff. So I spent about a half hour on the foam roller, and then @ 6 hours at the beach, then slept for an hour, and THEN went running. The gulf was super clear today with a great sandbar. Not a bad holiday.

Weight: 0.00

Comments(1)

Tue, Sep 03, 2013

Slow miles	Fast miles	Total Distance
1.00	0.00	1.00

5:30 am - 1 mile runfail. Maybe I should have taken yesterday off running entirely, because the legs felt no better this morning.

Weight: 0.00

Comments(3)

Wed, Sep 04, 2013

Slow miles	Fast miles	Total Distance
11.30	0.00	11.30

5.5 Miles. (NEIGHBOR)Hood Route. 44:12. 8:02 pace. 5:00 am start. Last mile - 6:52. 77 Degrees. 94% humidity. dew point - 75. I'm glad I decided to not run last night. I needed to recover, I guess.

5.8 Miles. Ringling Bridge. 42:27. 7:19 pace. 5:30 pm start. Raining. 75 deg. 87% hum. 71 D.P.

Song stuck in my head - "Jenny Says" By Cowboy Mouth. Let it go, let it go, let it go!

Weight: 0.00

Comments(3)

Thu, Sep 05, 2013

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

3.5 Miles. Hood Route. 30:53. 8:49 pace. 6:00 am start. 75 deg. 94% hum. 73 D.P. It Felt cooler out, but I still wanted to take this one slow.

Sunny all day, then a lightning storm came in at 5:30 pm. I tried to take it on, and run anyway. A mile into it, I got a little freaked out, so I went back. As I am typing this now, a half hour later, it is still raining, but no lightning. I see blue skies to the east. Aww, Come on, Man!

Weight: 0.00

Comments(3)

Fri, Sep 06, 2013

Slow miles	Fast miles	Total Distance
3.50	0.00	3.50

3.5 Miles. Hood Route. 31:14. 8:55 pace. 5:30 am start. 77 deg. 94% hum. 75 D.P. Sleep deprived miles. I'm not sure I was awake for this.

Weight: 0.00

Comments(8)

Sat, Sep 07, 2013

Slow miles	Fast miles	Total Distance
16.25	0.00	16.25

16.25 Miles. Legacy Trail to Circus Bridge. 2:11:27. 8:31 pace. Last mile - 7:04. 78 deg. 94% hum. 72 d.p. I was looking at 3 kayak fishermen at sunrise, as I crossed roberts bay. The stern lights against the mangrove siloutte were amazing. pastel skies, then BAM! face full of gnats.

Weight: 0.00

Comments(1)

Totals

Slow miles	Fast miles	Total Distance
52.25	0.70	52.95

Weight: 0.00

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