They all can't be "easy" runs.

March 29, 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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 12.50 Month: 83.00 Year: 212.50
Slow milesFast milesTotal Distance
4.800.004.80

7:30 pm: Island Walk mini-bridges. 2.4 up. weight training. 2.4 down.

I just thought I would get some “year in review / looking ahead” thoughts down. Short version – What happened in Savannah changed my thinking about what I am trying to accomplish as a runner. I am going for sub 3 at Sugarloaf. The rest of this is going to be kind of disjointed, so whatever.

I’ve been hesitant to call that sub 3 shot. Well, we go on these cool trips, and I never thought I would qualify for Boston, so time isn’t really the goal, and countless other excuses for not trying that I have unloaded on this blog. Well, now I have called it out.

Savannah went bad. I knew it wasn’t going to be a PR, but not just because of the weather. Something was off at the start line. Yes, the kids’ football seasons really beat up my training. But as I understand it, the kids get even more involved with things as they get older, so my time to train will become less and less. My training has been so uninspired since Boston, that I was starting to wonder why I was doing this. Then we got home, and I was kind of bummed. Then we had Thanksgiving, and Andy’s wedding, and Johnny’s birthday, and Christmas, and New year’s, and Tommy changing schools, and yesterday, my birthday. I have eaten so much cake in the last month!

If I am going to get sub 3, it’s got to happen soon. It’s only going to get harder. I had originally rough scheduled 2016 to go – Jackson, MS in January, Brookings, SD in May (I’ll get there eventually, Matt), and then RnR Vegas in November. I was kind of psyched for Jackson, as it would be my 10th marathon, on the anniversary of my first marathon.

More awkward candor - I have a coach. I have had a coach since before joining this blog. I didn’t say so in the beginning, and then more time passed to where it would be weird to admit having a coach here. He’s seasonal in Florida. He spends half the year in Canada, and half in Island Walk, where I have been running on Mondays and Thursdays lately. The first time I met him was a week after MCM, and I was really down. He said he could knock a half hour off my marathon time. He said that without ever seeing me run. 2 months later, I got a half hour off. Back then, he set up the plan, and it was up to me to execute it. Then, for a while, I would send him e-mails, letting him know how I was doing, and the coaching was much more distant. But now, He wants me to get sub 3, probably as much as I do. He has a really good resume, as a coach.  I am honored at the amount of time and advice he has given me.   

Okay, so looking ahead – The plan is to get my weekly mileage up to @ 60-70. For January, February and into March I’m going to stick with this weight training plan he has me working on Mondays and Thursdays. Wednesday night speed work – either at the track, the Island Walk hilly course, or Celery Mound. Every run I do will have some component of race pace running, even if it is for 100 yards. I beefed up about 15 pounds at the tail end of the year, so there is much focus on weight right now. I am 182, and ideal race weight is @ 165ish. I need to run more races. Racing is not running. Nothing can prepare you for a race like a bunch of races. Coach is a big believer in those charts that say “if you can run a 5k in x, then you can run a 10k in y, and you can run a marathon in z.” So racing these local races will either let me know I’m on the right track, or make me lose hope.

My family is on board with the plan, and are being remarkably accommodating. I am going to try to not let this take over our family schedule, but I can see where that could happen.

I think that is about enough for one night.  

Weight: 0.00
Comments
From Derunzo on Fri, Jan 08, 2016 at 05:55:57 from 173.9.52.242

I love it. I can't wait for Sugarloaf.

From Theotokos on Fri, Jan 08, 2016 at 06:24:22 from 63.135.11.119

All good stuff Tom. You will do it!

From SlowJoe on Fri, Jan 08, 2016 at 06:47:43 from 107.77.80.64

I like pretty much everything in this post. I've always thought 60-70 mpw was right where you need to be to really race a marathon...and recently came to the same conclusions about racing a lot, too.

Getting in the mileage is always tricky, given that we're not professional athletes and running is generally pretty far down on the priority list. I always felt a little guilty to bail on my limited family time for a double, but if was only for a few months, my wife would be ok with it.

Also like that you posted the goals/plan - I try to do the same...even though I know no one REALLY cares, there's something about putting it on FRB that makes me feel accountable and it works pretty well!

Does your coach have some long MP runs in there (mostly just curious)? My best sub-3 indicator is 10 @ 7:40-45, followed by 10 @ 6:40-45. You're ready at that point.

From Tom K on Fri, Jan 08, 2016 at 07:33:41 from 66.87.122.147

Thanks, all. D, i hate to nag but, are you signed up yet?

Joe, the plan is not that detailed yet. Although i have seen you and jason and drew and others really key on 10 @ mp + 1, 10 @ mp typed run. i am running 12.9 tomorrow, and right now I'm just looking to beat the 8 minute man.

From Drew on Fri, Jan 08, 2016 at 07:41:36 from 24.73.66.122

Hey Tom - I also like that you are putting your goals and process down, even if it feels like a stretch.

The way I think about it, if it were my last day on earth, would I be happier if I had guarded my aspirations and never fell short in the eyes of others? Or would it be better to put some goals out there, because that does provide internal accountability, and external support.

All committed runners face very similar challenges, and I find the overwhelming majority eager to give support.

From Derunzo on Fri, Jan 08, 2016 at 15:16:04 from 98.229.177.205

Not yet Tom, but I fully intend to. I've already made my intentions clear to my family and they are on board.

My co-worker Jim will be running the race as well. He's shooting for a 3:15 or lower. He's 56 with a personal best of 2:37 as a younger man. I'm pretty sure Jim has run over 50 marathons to date.

From allie on Fri, Jan 08, 2016 at 18:48:06 from 24.99.46.55

spewing awkward candor is what this site is all about. i liked reading this.

sub-3, yessir

From SlowJoe on Fri, Jan 08, 2016 at 19:02:33 from 107.77.80.64

Awkward candor, unsolicited advice, and Oxford commas. If you like those things, this is the blog for you.

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