They all can't be "easy" runs.

Week starting Dec 22, 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, 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
56.90	3.25	60.15

Weight: 0.00

Sun, Dec 22, 2013

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 Miles. Legacy Trail to Colonia and back. 6:00 am start time. 1:27:52. 8:37 pace. 70 degrees, 100% hum. 68 d.p. Yes, it was a struggle. Spouse hinted that she got me some very expensive running shoes for Christmas last night. I need to hit the stores after church, or else Christmas morning will be awkwardly lopsided. After 19 Chirstmases with this woman, how do I still mess this up?

Weight: 0.00

Comments(2)

Mon, Dec 23, 2013

Slow miles	Fast miles	Total Distance
5.80	0.00	5.80

5.8 Miles. Ringling Bridge. 42:27. 7:19 pace. 4:40 pm start. 81 deg. 74% hum. 71 D.P. The Boss took us to lunch at Hob Nob. (Burgers and Onion Rings that are Sooooo bad for you, but Sooooo Good!) http://hobnobdrivein.com/

I am proud of this pace,.... in context.

Weight: 0.00

Comments(3)

Tue, Dec 24, 2013

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 Miles. Legacy Trail to Colonia and back. 5:30 am start time. 1:20:56. 7:56 pace. 6:43 last mile. 64 degrees, 94% hum. 63 d.p. 41 miles to go.

There was a bobcat on the sidewalk in the first 100 yards. That flipped me out. "Christmas Bob"cat? No. His name was "Sandy Claws." Yeah, that will work.

Weight: 0.00

Comments(4)

Wed, Dec 25, 2013

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. Hood Route. 54:16. 7:14 pace. 5:30 pm start. 70 deg. 68% hum. 59 d.p. After swimming in the Gulf with the boys. 71 degree water temp. Almost too cold.

New shoes test run. Long story short- Me Likey Da New Chews!

Merry Chrstmas, Party People!

Weight: 0.00

Comments(1)

Thu, Dec 26, 2013

Slow miles	Fast miles	Total Distance
7.50	3.25	10.75

AM: 5.5 miles. Hood Route. 43:17. 7:52 pace. 6:30 am start. 63 deg. 82% hum. 57 d.p.

PM: At track. 2:00 pm start. 77 deg. 61% hum. 63 d.p. My last few trips to the track have been really depressing. (The goal was 2 up, 3 repeat miles in @ 6:15. 1 down.)

2 up. 1 lap in 1:18. I was really upset that after all of this time, I still have no control of my pace out of the gate. I was ready to throw the entire workout (like I usually do), but I regrouped, and decided to give it another shot. 1 mile in 6:05. 4 minutes rest. 1 mile in 6:10. 4 minutes rest. 1 mile in 6:11. I ran out of time, and could not run a cool down mile.

I'm glad I followed through on the workout. But I have to wonder why I psyche myself out at the track, and I'm relaxed before a 5k or 10k? Shouldn't it bethe other way around?

Weight: 0.00

Comments(4)

Fri, Dec 27, 2013

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood Route. 42:35. 7:45ace. 4:45 pm start. 77 deg. 69% hum. 66 d.p. Rough start, but then I settled into a Nice and easy groove. I'm trying not to mess up tomorrow's longer run today. Plus, my legs are still a little trashed from yesterday's track stuff.

17 to go. Your move, Derunzo.

Weight: 0.00

Comments(3)

Sat, Dec 28, 2013

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 miles. Legacy Trail to Colonia and back. 1:24:35. 8:18 pace. 7 am start. 68 deg. 94% hum. 66 d.p. I wanted to do the 16.25 mile run, and then party like I had 1,999 miles, but I ddn't feel that into it today. It was nothing specific, Just blah.

Weight: 0.00

Comments(1)

Totals

Slow miles	Fast miles	Total Distance
56.90	3.25	60.15

Weight: 0.00

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