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April 2018

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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
11 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 (8:48 pace) 10-7-18 Towpath

* = 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:

2018 GOALS:

March 17- St. Patty's Day 8k Out of town soccer tournament. It's back on, and I'll be racing both of my sons! 32:56, (6:38 pace)

May 12 - Brookings SD Marathon 3:27:37 (7:56 pace)

October 7 - Towpath Marathon, Boston, OH 3:46:02 (8:48 pace)

One Tempo Run, One Interval Workout, and One Long Run per week. 50-60 mpw. The world's most simple training plan. 

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, 11, and 13.

I started running because someone dared me to.

I ran my first race 3 days after my 40th birthday. (Disney)

Favorite Blogs:

Miles:This week: 0.00 Month: 44.20 Year: 1764.15
Slow milesFast milesTotal Distance
210.100.00210.10
Weight: 0.00
Slow milesFast milesTotal Distance
9.700.009.70

9.7 miles. Train / bus station to circus bridge to caspersen beach to venice high school along ICW to north bridge to legacy trail to train /bus station. 3:20 pm start. 84 degrees full sun. Lots of boats out and I saw a bunch of gopher tortoises? (Torti?) first shirtless run in about 2 years. I wore a wide brim hat to protect from the sun, like running in a bright orange sombrero! I caught the north bridge on the way back. This was a righteous tour of Venetian waterway park. Pace was decent, but untimed.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
7.100.007.10

6 am start. 0.4 up. 5.5 miles. Hood route. in 42:35. 7:45 pace. 1.2 down. Right shin felt really tight after mile 1, until mile 4. That's why I cut the run short from 7.5 miles. But by the end, I was moving just fine.

So, I guess, the lesson here is: listen to your body, unless it's telling you something you don't want to hear, then you just ignore it, and it will eventually go away.

(please note, I am not a coach.)

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
12.500.0012.50

5.5 hood route. Hot. Track stuff later.

6:30 pm track stuff. Late start. 2 up. 8x400m with 200m AR. 2 down. 1:26. 1:26, 1:28, 1:27, 1:29, 1:28, 1:27, and 1:29.

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. Summer is here!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
21.950.0021.95

6 am start. 0.8 up. 20.75 miles in 2:58:18. 8:35 pace

Shirtless and camelbak. Hood route to legacy trail to circus bridge to caspersen beach and back. First half in 1:31:11. 8:47 pace. Second half in 1:27:07. 8:25 pace. Negative splitting anything is miraculous in my world. So I'm pretty stoked. I never really pushed it today, though. 75 deg., 86% hum., 71 dew point.

Someone got me an Arctic Cool visor for Christmas. I don't usually hype products, but I've got to say, it does a fantastic job of keeping the sweat out of my eyes. For the high heat and humid conditions I run in, this is really important.

5 weeks till race day. Next 3 Saturdays have soccer. This ia going to get interesting.

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 6:30 am start. I took the boys to the driving range last night. It went well. There may be more of this in our future.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.300.006.30

76 degrees. 94% humidity. 73 dew point. I am having serious doubts about my ability to generate speed. I could not get anything going today. Every step was a fight.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.500.005.50

6 pm. 5.5 miles on the track, including (2) 800s 3:04, 3:13. I'm in the middle of a bad training week. Tomorrow is 30 days from race day. I'll bounce back.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.900.007.90

0.4+7.5 miles. Hood Route. 5:45 am start. Slow and steady. We went from 80+ degrees at the track last night to 60 degrees this morning. It was like running in another state. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.900.003.90

0.4+3.5 miles hood route. 6 am start. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.750.0020.75

Pretty bad week of running. Ending with a good long run. 20.75 miles. Hood route to Legacy Trail to Circus bridge to caspersen Beach and back. 2:52:10. 8:18 pace. 1st half 1:29:25. 8:37 pace. 2nd half 1:22:45. 7:59 pace. Last 5 in 38:10. 7:38 pace. 76 degrees. 70% humidity. 65 dew point.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to legacy trail to colonia and back. Super duper hot and humid. Good luck to those folks racing tomorrow! I'll be watching from my dry, climate controlled office.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.500.007.50

6 am start. 1.2 up. 5.5miles. Hood route in 42:13. 7:40 pace. 0.8 down. Decent weather -65 deg. 66% hum. 66 d.p. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

5.5 miles. hood route. 50 degrees and 47 dew point. I have never known weather so running-perfect! 

https://youtu.be/JSwq0n7MZyY

6 pm at track. 4.5 miles. including (2) 1200s at 4:46, 4:48.

 

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. hood route. slow. I think the Kinvaras have gone flat. I am getting aches in my shins that lead me to believe that these shoes are done. I got them on Valentine's day. Anyway, it's far enough from race day that I can get new ones. I can't believe the short life span of these shoes. 525 miles? I got 1,000+ out of my Hokas last year.

Or maybe it's my work shoes that are causing me leg pain that I only realize while running.

Or maybe its getting close to race day, and my fitness isn't where it should be, so I am blowing slight aches and pains out of proportion.

Or maybe everything was clicking about a month ago, and I peaked in this training cycle too early. 

Or maybe I'm playing too much basketball and soccer with the boys these days. 

Or maybe, Or maybe....

Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
21.150.0021.15

6:15 am start. 0.4 up. 20.75 miles. Hood route to Legacy Trail to Circus bridge to Caspersen Beach and back. 2:54:48. 8:25 pace. 1st half 1:30:08. 8:41 pace. 2nd half 1:24:40. 8:10 pace. Last 5 in 39:23. 7:53 pace. 73 degrees. 81% humidity. 67 dew point. Still running in the old shoes. 3 weeks to race day. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to Legacy Trail to Colonia and back 6:15 a.m. start very hot and humid this morning. New shoes running!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.700.008.70

5:50 am start. 0.8 up. 7.5 miles. Hood Route in 58:17. 7:46 pace. 0.4 down. Kind of warm.  It really took a lot to get rolling this morning. The first mile was 8 minutes plus, but I was smooth sailing by the end. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 6 am start. No track stuff tonight - the Pinewood derby races are tonight. Last year, boy #1 Dad got 1st place, and boy #2 Dad got 3rd place. No, I'm just kidding. My boys were more involved than that. 

Looking ahead - Boy #1 has two soccer games Saturday, and 1, maybe 2, on Sunday. The first one Saturday is at 8 am. Even though that is 2 weeks from race day, I was still shooting for @ 16 miles. It is going to be tough to fit in this weekend. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
17.050.0017.05

6:45 pm start. 0.4 up. 16.25 miles in 2:05:24. 7:43 pace. 1st half in 1:01:45. 7:36 pace. 0.4 down. Hood route to legacy trail to circus bridge and back. 78 degrres at start. Killer sunset over the bays. I wouldn`t say "majestic" but it was still cool.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to legacy trail to colonia and back. 7 am start. Slow. Last soccer game of the year is this morning. They plan on practicing until the end of May.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
210.100.00210.10
Weight: 0.00
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