They all can't be "easy" runs.

March 18, 2024

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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

Favorite Blogs:

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Miles:This week: 15.00 Month: 52.00 Year: 181.50
Slow milesFast milesTotal Distance
10.753.1213.87

7.5 miles. Hood route to legacy trail and back. 5:45 am start. Ever so slightly cooler this morning. 

1 pm: at track. They were having a chili cook off at work, and I wasn't interested, so I bounced out early. Good news / bad news. Good news: I did a legit track workout today. The Fanken5k! (or, if you like, 5kenstein!)

1 up. 1600M, 400M recovery, 1200M, 400M recovery, 800M, 400M recovery, 400 M, 200M recovery, 400 M, 200M recovery, 400 M, 200M recovery, 200 M, 200M recovery. 1 down.

This might be pushing it for me right now, with my present level of fitness. But I needed to know where I stand. I didn't want to go on in the dreamworld, thinking I was still at 2012 levels of fitness.  So I'm going to feel this one later, for sure. But well worth it, I think.

Now the bad news: 6:31, 5:08, 3:23, 1:36, 1:35, 1:40, 0:42, for a grand total of 20:35. 6:38 pace. So this is the start. No where to go but up from here!

Weight: 0.00
Comments
From Michael on Sun, Oct 20, 2019 at 11:31:39 from 24.235.56.63

Actually a pretty good pace. Not a bad place to be at the start of a training segment.

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